My social life got in the way again at the weekend so I wasn't able to run on Sunday.
As a result I had to squeeze my long run in on Monday evening. Had I the foresight I'd have run home from work, but as it was it was nearly half past seven when I hit the road. The plan, such as it was, was to repeat last Monday afternoon's session.
I realised it would be starting to get dark by the time I returned, but forgot that it gets dark quickly in among the trees along the riverside trails and also I didn't reckon with the huge clouds of midges swarming over the paths. I had to stop at one point near the mill pond when I swallowed something and started retching, and later along the Cole insects were getting in my mouth, my eyes and even my ears! I was trying to run with a hand in front of my mouth and one eye half open, when it was dark enough to make it difficult to see with both fully open! As you might imagine this slowed me significantly - 7:15 turned into about 7:55.
Thankfully the bats kept their distance - I wish I had their sonar facility, and at least I got some extra protein.
Thursday 18 August 2011
Tuesday 16 August 2011
Race Report - Cannon Hill parkrun Event #51 - PB!
There was talk of changing the route yet again so as to avoid potential problems with the cricket parking, as we knew that cars would be crossing the course to get to the temporary parking. In the end we stuck to the current route and kept our fingers crossed! As it turned out, the people in charge of the parking were very helpful and held the traffic up where necessary to let runners through, and there was actually no problem at all.
A sign mysteriously appeared at Fergal's Corner, which had one or two people wondering, but it had the desired effect of making Fergal smile and giving some of us a laugh.
I went down on the bus so that I could run home afterwards, and decided to take my new lightweight New Balance RC130X's to race in and wear the Saucony Hurricanes to run back. I met up with Joe and Gillan, and Jim was back too. I was surprised to see Paul again, after his DNF on Thursday, but he seemed in good spirits. There was another surprise when Mary asked the assembly whether any of the newcomers were likely to win and someone put there hand up! It turned out to be Tipton Harrier Martin Williams, Edinburgh Marathon winner and Commonwealth Games hopeful, and he did indeed win, in 15:30, not a record by any means, but pretty quick!
I was hoping, indeed expecting, to do well after Thursday's performance, and set off at a good lick. Almost immediately I saw out of the corner of my eye someone fall headlong. I didn't see much, but it sounded painful and drew sharp intakes of breath from me and others.
Putting that out of my mind, and ignoring the fast disappearing Martin Williams, I took the first turn by the Tearooms into the wind. Pretty soon I was feeling Thursday's race in my legs but the Garmin was showing 1:46 at 0.5 km. My pace slowed a little and fluctuated but a couple of kilometers in it still looked like I was on the pace. I got passed a couple of times even before I got to the leader coming back the other way along the river path. A chap who, with respect, looked as though he might be in my age group passed me easily and I had nothing to respond. The fact that he was wearing a full tracksuit didn't help my spirits! He is in my age group, and went on to beat me by six places and 53 seconds!
By the time I first got to Fergal's corner I'd picked the pace up a little, and was helped as usual by Fergal's encouragement, and seeing the new sign distracted me slightly but made me smile.
From there it was into the wind again and my slowest kilometer, but still sub-4 minutes, and then just a touch under 2 minutes for the penultimate half kilometer but a blistering (for me!) final half kilometer at 1:43. Total? 19:06. Wow. OK, not a 28 second PB but I didn't seriously expect that, and despite really feeling it in my legs, five seconds up.
I saw Paul at the end and found that it was he who had taken the tumble. He had gashes and grazes everywhere and had scored his second DNF in three days! This time he'd gone over on his ankle, and was asking about physios. Hopefully he'll get sorted out quickly.
This time last year, I was still chasing a 5km PB of 20:18 set at Tipton in November 2009, and which I never beat until the end of October at Cannon Hill parkrun with 20:14. By then I was desperate to go sub-20 by the end of the year, but with longer races and foul weather getting in the way I didn't quite make it. The best I could do was 20:01, again at Tipton. I hit 19:53 by the end of January, and have been chipping away at that all year, though it took nearly four months to beat 19:11. Now, of course, I'm back where I was last year, desperate to round down again! Sub-19 by Christmas!
After tea, toasted tea-cake and a good chat I headed home on the usual 5½ mile route, with a smile flickering across my face every few minutes when I suddenly remembered my PB earlier.
Unfortunately my Garmin data was unusable, as somehow I'd managed to include all the time wandering around after the race and sitting in the cafe, and couldn't find a way to strip it out. Still, it was only a steady run so I estimated 44 minutes for 5.53 miles, so 7:57 mins/mile pace.
A sign mysteriously appeared at Fergal's Corner, which had one or two people wondering, but it had the desired effect of making Fergal smile and giving some of us a laugh.
I went down on the bus so that I could run home afterwards, and decided to take my new lightweight New Balance RC130X's to race in and wear the Saucony Hurricanes to run back. I met up with Joe and Gillan, and Jim was back too. I was surprised to see Paul again, after his DNF on Thursday, but he seemed in good spirits. There was another surprise when Mary asked the assembly whether any of the newcomers were likely to win and someone put there hand up! It turned out to be Tipton Harrier Martin Williams, Edinburgh Marathon winner and Commonwealth Games hopeful, and he did indeed win, in 15:30, not a record by any means, but pretty quick!
Martin Williams at Edinburgh
I was hoping, indeed expecting, to do well after Thursday's performance, and set off at a good lick. Almost immediately I saw out of the corner of my eye someone fall headlong. I didn't see much, but it sounded painful and drew sharp intakes of breath from me and others.
Putting that out of my mind, and ignoring the fast disappearing Martin Williams, I took the first turn by the Tearooms into the wind. Pretty soon I was feeling Thursday's race in my legs but the Garmin was showing 1:46 at 0.5 km. My pace slowed a little and fluctuated but a couple of kilometers in it still looked like I was on the pace. I got passed a couple of times even before I got to the leader coming back the other way along the river path. A chap who, with respect, looked as though he might be in my age group passed me easily and I had nothing to respond. The fact that he was wearing a full tracksuit didn't help my spirits! He is in my age group, and went on to beat me by six places and 53 seconds!
By the time I first got to Fergal's corner I'd picked the pace up a little, and was helped as usual by Fergal's encouragement, and seeing the new sign distracted me slightly but made me smile.
From there it was into the wind again and my slowest kilometer, but still sub-4 minutes, and then just a touch under 2 minutes for the penultimate half kilometer but a blistering (for me!) final half kilometer at 1:43. Total? 19:06. Wow. OK, not a 28 second PB but I didn't seriously expect that, and despite really feeling it in my legs, five seconds up.
I saw Paul at the end and found that it was he who had taken the tumble. He had gashes and grazes everywhere and had scored his second DNF in three days! This time he'd gone over on his ankle, and was asking about physios. Hopefully he'll get sorted out quickly.
This time last year, I was still chasing a 5km PB of 20:18 set at Tipton in November 2009, and which I never beat until the end of October at Cannon Hill parkrun with 20:14. By then I was desperate to go sub-20 by the end of the year, but with longer races and foul weather getting in the way I didn't quite make it. The best I could do was 20:01, again at Tipton. I hit 19:53 by the end of January, and have been chipping away at that all year, though it took nearly four months to beat 19:11. Now, of course, I'm back where I was last year, desperate to round down again! Sub-19 by Christmas!
After tea, toasted tea-cake and a good chat I headed home on the usual 5½ mile route, with a smile flickering across my face every few minutes when I suddenly remembered my PB earlier.
Unfortunately my Garmin data was unusable, as somehow I'd managed to include all the time wandering around after the race and sitting in the cafe, and couldn't find a way to strip it out. Still, it was only a steady run so I estimated 44 minutes for 5.53 miles, so 7:57 mins/mile pace.
Saturday 13 August 2011
Race Report - BRAT Rowheath 5km Series - Race 3
As in June I waited for the official results to be published before posting my report.
My best time at Rowheath was that race in June where I returned a time of 19:42, 31 seconds outside my PB set at Cannon Hill parkrun. I've spoken to several people who agreed that the Rowheath course is around 30 seconds slower than Cannon Hill.
I forgot that the starter doesn't hang around here - presumably he doesn't want to hold traffic up too long - and I didn't give the Garmin sufficient time to locate satellites and ended up not managing to start it, so once again I had no time or pace information.
A pal from my old club Sparkhill Harriers lined up next to me at the start. Paul was usually faster than me in cross country races, but I don't recall running with him in any road events. I figured I'd do my best to track him, and see how it went.
About 400 meters in I was having to work really hard to maintain something like 13th position, a couple of place behind Paul, but around the corner and approaching the first hill Paul was going backwards and I passed him fairly easily despite losing places to others. I later learned that he'd fallen right out the back and subsequently pulled up.
Over the rest of the first lap I was to-ing and fro-ing and having little tussles, but winding up around 20th.
On the second lap I was feeling like I'd over-done it, and yet I was holding my own. I lost a net one place over the lap, contriving to place myself in amongst a row of Bournville Harriers, as was made clear by the locals shouting for everyone around me, though I think I did hear a little shout for me from one of the Bournville supporters, Sharon. Two of those who overtook me around this time turned out to be the first two ladies.
I was determined not to lose any more places and was delighted to be able to produce a burst of relative speed to finish but was too far from the lady in front to catch her. Entering the funnel I thought I heard the marshal shout 30, which I knew would be the seconds of my time, but while I certainly didn't think I could have managed 19:30 I hoped I'd done better than 20:30.
The results are now out, and clearly I must have misheard, as the seconds of my time are not thirty, but thirteen. 19:13 is faster than I could have hoped for, so I'm very happy! That's just two seconds outside my PB so if, as I suggested, Cannon Hill is 30 seconds faster, I should look forward to a new PB by 28 seconds tomorrow! 18:43?
My best time at Rowheath was that race in June where I returned a time of 19:42, 31 seconds outside my PB set at Cannon Hill parkrun. I've spoken to several people who agreed that the Rowheath course is around 30 seconds slower than Cannon Hill.
I forgot that the starter doesn't hang around here - presumably he doesn't want to hold traffic up too long - and I didn't give the Garmin sufficient time to locate satellites and ended up not managing to start it, so once again I had no time or pace information.
A pal from my old club Sparkhill Harriers lined up next to me at the start. Paul was usually faster than me in cross country races, but I don't recall running with him in any road events. I figured I'd do my best to track him, and see how it went.
About 400 meters in I was having to work really hard to maintain something like 13th position, a couple of place behind Paul, but around the corner and approaching the first hill Paul was going backwards and I passed him fairly easily despite losing places to others. I later learned that he'd fallen right out the back and subsequently pulled up.
Over the rest of the first lap I was to-ing and fro-ing and having little tussles, but winding up around 20th.
On the second lap I was feeling like I'd over-done it, and yet I was holding my own. I lost a net one place over the lap, contriving to place myself in amongst a row of Bournville Harriers, as was made clear by the locals shouting for everyone around me, though I think I did hear a little shout for me from one of the Bournville supporters, Sharon. Two of those who overtook me around this time turned out to be the first two ladies.
I was determined not to lose any more places and was delighted to be able to produce a burst of relative speed to finish but was too far from the lady in front to catch her. Entering the funnel I thought I heard the marshal shout 30, which I knew would be the seconds of my time, but while I certainly didn't think I could have managed 19:30 I hoped I'd done better than 20:30.
The results are now out, and clearly I must have misheard, as the seconds of my time are not thirty, but thirteen. 19:13 is faster than I could have hoped for, so I'm very happy! That's just two seconds outside my PB so if, as I suggested, Cannon Hill is 30 seconds faster, I should look forward to a new PB by 28 seconds tomorrow! 18:43?
Wednesday 10 August 2011
Extending the Interval Session
Back to Swanshurst Park for the speedwork on Tuesday, building up the efforts to four minutes - four repeats of four minutes off two minute jog recoveries.
The jog there and back went well, and I think I've worked out how to record the session on my Garmin now, but still managed to keep hitting the wrong button, or the right one at the wrong time!
As a consequence of that, I've had to estimate my pace for a couple of reps, and ended up doing five reps rather than four as the third one was only two minutes.
So, here are the stats, then:
Rep 1: ~6:10
Rep 2: 6:25
Rep 3 (2 mins): ~6:15
Rep 4: 6:20
Rep 5: ~6:15.
Strange how the estimated ones are the faster ones, isn't it?
One of these days I'll get it right! I'll probably try the same session again, maybe next Tuesday.
The jog there and back went well, and I think I've worked out how to record the session on my Garmin now, but still managed to keep hitting the wrong button, or the right one at the wrong time!
As a consequence of that, I've had to estimate my pace for a couple of reps, and ended up doing five reps rather than four as the third one was only two minutes.
So, here are the stats, then:
Rep 1: ~6:10
Rep 2: 6:25
Rep 3 (2 mins): ~6:15
Rep 4: 6:20
Rep 5: ~6:15.
Strange how the estimated ones are the faster ones, isn't it?
One of these days I'll get it right! I'll probably try the same session again, maybe next Tuesday.
Another Paced Long Run
Progressing from my 'Paced Long Run' on Sunday 10 July, where I ran the first two thirds at an easy pace and the last third at target race pace (or 'TRP'), this time I decided to make it the middle third at TRP.
I also tried out a new bottle belt, which has three small bottles. I chose to fill each bottle differently - the first would be water, the second my home-made electrolyte drink and the third ice. The electrolyte drink is just a half-and-half mix of red and white grape juice diluted with water and with a pinch of 'Lo-Salt' added. I use Lo-Salt rather than normal table salt because it has roughly a two-to-one combination of Potassium Chloride and Sodium Chloride. The ice in the third bottle is water by the time I get to it, but at least is still cold after an hour's running.
I took two gels but unfortunately could only fit one in the pocket on the belt (design flaw!) so slipped one in behind one of the bottles. This turned out not to be a great idea, as it slipped back out within the first three miles, leaving me with just the one. Also, I managed do forget to fill the first bottle with water!
I took the same route, along the Cole Valley trails with a loop around Majors Green then back up the Cole. The faster middle third is also the hillier third on this particular route.
It was cool and windy most of the way, and rained during the last third, but the sun came out and shone brightly for the last half mile or so.
I managed my pace fairly well, aiming for 8:20 either side of 7:15 in the middle, and actually averaging 8:18 and 7:14 respectively for the first two thirds, though in the last third I over-did it slightly, struggling to get back down to 8:20 and actually averaging 7:46!
Despite the mistakes with the water and gel, the run was very encouraging, as it felt relatively easy throughout. I remembered to avoid the nettles and brambles too!
I also tried out a new bottle belt, which has three small bottles. I chose to fill each bottle differently - the first would be water, the second my home-made electrolyte drink and the third ice. The electrolyte drink is just a half-and-half mix of red and white grape juice diluted with water and with a pinch of 'Lo-Salt' added. I use Lo-Salt rather than normal table salt because it has roughly a two-to-one combination of Potassium Chloride and Sodium Chloride. The ice in the third bottle is water by the time I get to it, but at least is still cold after an hour's running.
I took two gels but unfortunately could only fit one in the pocket on the belt (design flaw!) so slipped one in behind one of the bottles. This turned out not to be a great idea, as it slipped back out within the first three miles, leaving me with just the one. Also, I managed do forget to fill the first bottle with water!
I took the same route, along the Cole Valley trails with a loop around Majors Green then back up the Cole. The faster middle third is also the hillier third on this particular route.
It was cool and windy most of the way, and rained during the last third, but the sun came out and shone brightly for the last half mile or so.
I managed my pace fairly well, aiming for 8:20 either side of 7:15 in the middle, and actually averaging 8:18 and 7:14 respectively for the first two thirds, though in the last third I over-did it slightly, struggling to get back down to 8:20 and actually averaging 7:46!
Despite the mistakes with the water and gel, the run was very encouraging, as it felt relatively easy throughout. I remembered to avoid the nettles and brambles too!
Monday 8 August 2011
Race Report (nearly) - Colwick parkrun - Freedom Run
In Nottingham for the weekend, I went with my friends Sophie and Liz to Colwick park for the parkrun there. It's a young parkrun, this being event 7, and numbers are still relatively low.Unfortunately, partly due to our tardiness but also to unclear directions on the event website, we arrived at the wrong end of the park. After wandering through the maze of paths looking for a crowd of runners we found some volunteers at the finish funnel, only after most of the field had passed us in the woods. After a chat with them, we decided to go to the start and join in anyway, reasoning that despite starting 20 minutes late we'd still finish ahead of some walkers who were expected to take around an hour.
As it turned out, we then couldn't find the start, because there was no-one there of course and there are no markings. We set off anyway, from about the right place as it turned out.
I jogged along with Liz for a little way, then decided that I should at least get a decent workout so ran on ahead. I was soon up to around threshold pace, and kept this up to the finish. I didn't sprint for the finish.
The route is, like most parkruns, very pleasant. It's also virtually flat, but the surface is rather variable and there's a very tight turn to be negotiated twice. I think it should be fairly fast, but not a PB course if like me you're used to the likes of Cannon Hill or Brueton parkruns.
Liz and I both decided not to take an official time, so didn't enter the finish funnel, but my Garmin showed 20:57.
In the end I logged the run as my first parkrun 'freedom run'.
Colwick are getting the same sort of numbers as we did when we first started Cannon Hill parkrun. What surprised me was that Colwick felt really low key, as though it was just a few friends out for a run, while at Cannon Hill, I guess because we were more involved with the organisation, felt rather more stressful!
The volunteers were really friendly and chatty, just like parkrun volunteers everywhere, it seems. They have a regular walking group who have taken part every week and the volunteers are happy to hang around until everyone has finished, which has been over an hour most weeks, and over 80 minutes on one occasion. So, well done and thanks to the volunteers.
As it turned out, we then couldn't find the start, because there was no-one there of course and there are no markings. We set off anyway, from about the right place as it turned out.
I jogged along with Liz for a little way, then decided that I should at least get a decent workout so ran on ahead. I was soon up to around threshold pace, and kept this up to the finish. I didn't sprint for the finish.
The route is, like most parkruns, very pleasant. It's also virtually flat, but the surface is rather variable and there's a very tight turn to be negotiated twice. I think it should be fairly fast, but not a PB course if like me you're used to the likes of Cannon Hill or Brueton parkruns.
Liz and I both decided not to take an official time, so didn't enter the finish funnel, but my Garmin showed 20:57.
In the end I logged the run as my first parkrun 'freedom run'.
Colwick are getting the same sort of numbers as we did when we first started Cannon Hill parkrun. What surprised me was that Colwick felt really low key, as though it was just a few friends out for a run, while at Cannon Hill, I guess because we were more involved with the organisation, felt rather more stressful!
The volunteers were really friendly and chatty, just like parkrun volunteers everywhere, it seems. They have a regular walking group who have taken part every week and the volunteers are happy to hang around until everyone has finished, which has been over an hour most weeks, and over 80 minutes on one occasion. So, well done and thanks to the volunteers.
Getting a Few Miles In Before the Weekend
It's been quite a busy weekend and I'm afraid I've fallen behind somewhat on my postings here, so I'm playing catch up again!
I ran 7.6 miles home from the office on Thursday evening at a very steady 8:35 pace, apart from the hill up Dads Lane and through Highbury Park which was more like 9:15.
My left hamstring was still a little tight from Tuesday's speed work. It was intended as a slow run, so I'm not concerned that I finished some 6½ minutes behind my fastest time for the route, but I hope the ham loosens up.
Mileage is still down on target, but there's plenty of time to pick it up before Bristol.
I now have my sponsorship form for the Matthew Good Foundation, so I've started alienating my friends and family! If anyone's interested in making a donation or paying tribute to Matthew, or just to learn a bit more about the foundation, please visit the website.
I ran 7.6 miles home from the office on Thursday evening at a very steady 8:35 pace, apart from the hill up Dads Lane and through Highbury Park which was more like 9:15.
My left hamstring was still a little tight from Tuesday's speed work. It was intended as a slow run, so I'm not concerned that I finished some 6½ minutes behind my fastest time for the route, but I hope the ham loosens up.
Mileage is still down on target, but there's plenty of time to pick it up before Bristol.
I now have my sponsorship form for the Matthew Good Foundation, so I've started alienating my friends and family! If anyone's interested in making a donation or paying tribute to Matthew, or just to learn a bit more about the foundation, please visit the website.
Wednesday 3 August 2011
Not Much of a Run
Well my arms were OK, but my left hamstring was feeling a little tight after last night's efforts. Maybe just as well then that Joe and I were joined by Joe's son Gillan who, how shall I put this? isn't quite as quick as his dad.
He also suffered a stitch at about 1½ miles. After a pause Joe and I went on, but stopped to wait for him at the 3 mile mark. It took Gillan a while to catch up, because he'd got lost in the meantime!
So what I'm saying is, it was a slow one this evening. That's OK though, as our Wednesday session is generally a slowish one for me, and is more a social event than a training run, but it hasn't really progressed my training.
My mileage has been really low for the last few weeks for various reasons, and more importantly I've missed some important sessions, and I need to get back into the swing of things.
Bristol half marathon is only 5½ weeks away and this weekend's schedule is, like the last few, pretty much shot, and Saturday's parkrun may be my only run of the weekend.
He also suffered a stitch at about 1½ miles. After a pause Joe and I went on, but stopped to wait for him at the 3 mile mark. It took Gillan a while to catch up, because he'd got lost in the meantime!
So what I'm saying is, it was a slow one this evening. That's OK though, as our Wednesday session is generally a slowish one for me, and is more a social event than a training run, but it hasn't really progressed my training.
My mileage has been really low for the last few weeks for various reasons, and more importantly I've missed some important sessions, and I need to get back into the swing of things.
Bristol half marathon is only 5½ weeks away and this weekend's schedule is, like the last few, pretty much shot, and Saturday's parkrun may be my only run of the weekend.
Matthew Good Foundation
Great news regarding the Matthew Good Foundation. The website is up and running at www.matthewgoodfoundation.org.
We have a small, and growing, team running for the foundation in the Bristol HM, Chris Price, who ran in the Humber Bridge Half, has pledged to run 32 half marathons in 2012 in support of the foundation (that's one for each of Matt's years), and Michael Shakesheff is running the Hardmoors 60, on the Cleveland Way route, also for the foundation.
Should anyone like to make a donation or join the Bristol HM team, or indeed leave a tribute to Matt, they can do so via the website. Once Gift Aid registration is completed there will also be justgiving and virginmoneygiving sponsorship pages. In the meantime I'll be pestering all my family, friends and work colleagues with sponsorship forms!
We have a small, and growing, team running for the foundation in the Bristol HM, Chris Price, who ran in the Humber Bridge Half, has pledged to run 32 half marathons in 2012 in support of the foundation (that's one for each of Matt's years), and Michael Shakesheff is running the Hardmoors 60, on the Cleveland Way route, also for the foundation.
Should anyone like to make a donation or join the Bristol HM team, or indeed leave a tribute to Matt, they can do so via the website. Once Gift Aid registration is completed there will also be justgiving and virginmoneygiving sponsorship pages. In the meantime I'll be pestering all my family, friends and work colleagues with sponsorship forms!
Back on the Intervals
It was back to the weekly speed session this evening, and having had a few weeks off intervals I went back to four times three minutes with two minutes jog recovery.
I still haven't mastered the knack of timing my intervals, so some of the times are estimated, but in terms of pace I reckon the intervals went 5:57, 6:11, 6:03 & 6:02. It was a lovely sunny but not-too-hot evening, with lots of people out running, walking dogs or just chilling, so it was really enjoyable, despite the hard work.
I'm going to Nottingham this weekend to visit friends. We'll take in the Riverside Festival, and I'm to be subjected to my first professional Cricket match at Trent Bridge (I've resisted until now, but they've finally ground me down). On Saturday morning though, three of us plan to run at Colwick parkrun. That will be my sixth different parkrun. I don't think it's a PB opportunity, as although it's fairly flat it has an assortment of surfaces including grass and 'informally surfaced paths', whatever that means.
I still haven't mastered the knack of timing my intervals, so some of the times are estimated, but in terms of pace I reckon the intervals went 5:57, 6:11, 6:03 & 6:02. It was a lovely sunny but not-too-hot evening, with lots of people out running, walking dogs or just chilling, so it was really enjoyable, despite the hard work.
I'm going to Nottingham this weekend to visit friends. We'll take in the Riverside Festival, and I'm to be subjected to my first professional Cricket match at Trent Bridge (I've resisted until now, but they've finally ground me down). On Saturday morning though, three of us plan to run at Colwick parkrun. That will be my sixth different parkrun. I don't think it's a PB opportunity, as although it's fairly flat it has an assortment of surfaces including grass and 'informally surfaced paths', whatever that means.
Monday 1 August 2011
Race Report - Jane Tomlinson 'Run For All' 10 km, York
I had a really nice weekend up in my birthplace of York, visiting with family and friends, seeing a really good blues guitarist on Friday night with my ex, watching York City beat League opponents Hartlepool ('The Monkey Hangers'!) in a pre-season friendly and, finally, beating that 10km PB set back in 2009!
I always thought that PB time was a little suspect, as Bournville's Leafy 10 isn't what I'd normally consider PB course, as though not hilly it is certainly 'undulating' and quite a lot of it is on rough woodland trail.
It would have been nice to crack 40 minutes, but that was always unlikely on a hot day with over 5,000 runners in York's narrow streets. Those factors added to my delight at taking 68 seconds out of my previous best.
The start was held up for ten minutes or so, allowing late-comers to come down the course towards us before joining the throng. Apparently there had been traffic issues. Again. Car parking is a real issue for this event, and definitely requires more thought from the organisers.
As usual I tried to get further forward than I have in previous years, and as usual there were still many much slower runners in front of me, despite signs alongside the starting pen showing target times. It's so frustrating having to side-step people who stop dead in the first kilometer having gone much faster than they can cope with.
As you might expect from a city centre route in a medieval town, there are a lot of corners to be negotiated, and again the sheer numbers meant that every corner was a bottle-neck.
The course straightens out somewhat with around 4 km to go, as it leaves the city centre and follows the river Ouse, then it's over Millennium Bridge and there's only a few more corners before the finish on Knavesmire Road by the racecourse. This no doubt contributed to my 'negative splitting' - my second half 47 seconds faster than my first. Despite this, the four times I was overtaken (I think) were all in the last 3km, three in the last 500m. I was overtaking people throughout the race. A marshal was calling positions on the river bank around about the 7km mark (coincidentally near my old house on Frances Street), and I was 140th there, but finished 99th (81st by chip time).
All in all, I have to say the event was well organised and marshalled, but as is often the case with charity-organised races there were just too many runners.
I'm 'well chuffed', as we say in Yorkshire, with 40:38 in my first, and possibly only 10km race this year unless I manage to squeeze one in after Chester.
I always thought that PB time was a little suspect, as Bournville's Leafy 10 isn't what I'd normally consider PB course, as though not hilly it is certainly 'undulating' and quite a lot of it is on rough woodland trail.
It would have been nice to crack 40 minutes, but that was always unlikely on a hot day with over 5,000 runners in York's narrow streets. Those factors added to my delight at taking 68 seconds out of my previous best.
The start was held up for ten minutes or so, allowing late-comers to come down the course towards us before joining the throng. Apparently there had been traffic issues. Again. Car parking is a real issue for this event, and definitely requires more thought from the organisers.
As usual I tried to get further forward than I have in previous years, and as usual there were still many much slower runners in front of me, despite signs alongside the starting pen showing target times. It's so frustrating having to side-step people who stop dead in the first kilometer having gone much faster than they can cope with.
As you might expect from a city centre route in a medieval town, there are a lot of corners to be negotiated, and again the sheer numbers meant that every corner was a bottle-neck.
The course straightens out somewhat with around 4 km to go, as it leaves the city centre and follows the river Ouse, then it's over Millennium Bridge and there's only a few more corners before the finish on Knavesmire Road by the racecourse. This no doubt contributed to my 'negative splitting' - my second half 47 seconds faster than my first. Despite this, the four times I was overtaken (I think) were all in the last 3km, three in the last 500m. I was overtaking people throughout the race. A marshal was calling positions on the river bank around about the 7km mark (coincidentally near my old house on Frances Street), and I was 140th there, but finished 99th (81st by chip time).
All in all, I have to say the event was well organised and marshalled, but as is often the case with charity-organised races there were just too many runners.
I'm 'well chuffed', as we say in Yorkshire, with 40:38 in my first, and possibly only 10km race this year unless I manage to squeeze one in after Chester.
Thursday 28 July 2011
Taking it Easy or Just Being Lazy?
I'm not sure what slowed us down yesterday evening. I've not run much recently, and I've put that down to the walking trip - not really in the mood and probably a little tired still.
Anyway it was rather a slow one.
No run this evening - telling myself I'm resting for Sunday's race in York. Am I kidding myself? Maybe... Let's see how the race goes.
Anyway it was rather a slow one.
No run this evening - telling myself I'm resting for Sunday's race in York. Am I kidding myself? Maybe... Let's see how the race goes.
Monday 25 July 2011
A Short Slow Run
Instead of a long slow run on Sunday morning I decided to continue easing myself back in steadily, particularly as I was only a week from the York Jane Tomlinson 10k.
I just did five miles, down the Cole Valley to The Dingles and back, averaging just over eight minutes per mile. I was back in the normal road shoes, my Saucony Hurricanes, which felt comfortable, and my legs felt fine but, strangely, running was making my upper arms ache.
I just did five miles, down the Cole Valley to The Dingles and back, averaging just over eight minutes per mile. I was back in the normal road shoes, my Saucony Hurricanes, which felt comfortable, and my legs felt fine but, strangely, running was making my upper arms ache.
Sunday 24 July 2011
A Lot Less Walking, and a Little Running
Fear not, the wanderer has returned!
The expedition was not entirely successful, partly due to the appalling weather from Friday evening to Thursday morning, but also to a bit of a thigh strain.
My left Vastus Medialis (inner quad) was making it very difficult to go up or down steep hills, something of a problem as I was attempting to climb 42 peaks!
In the end I managed only 20, and spent rather more time - and money - in the tea-rooms, pubs and shops of the valley villages and in Keswick than intended. I also camped on regular campsites every night, when I'd planned to camp wild on at least four occasions. The last two nights on a Camping and Caravanning Club site were a little pricey, but the site did afford superb views over Derwentwater, and of some of the peaks I'd planned to climb and a few that I did.
Once I had the shoes, of course, I couldn't resist trying both them and my rested thigh out, so I got up early yesterday and set off through the town centre as the market traders were setting up by the Moot Hall, and then out into the countryside. The leg held up, and I was frustrated at having to keep to the roads, the shoes not being quite the thing for off-road trails, but I did manage a very enjoyable and reasonably pain-free six miles or so.
The expedition was not entirely successful, partly due to the appalling weather from Friday evening to Thursday morning, but also to a bit of a thigh strain.
My left Vastus Medialis (inner quad) was making it very difficult to go up or down steep hills, something of a problem as I was attempting to climb 42 peaks!
In the end I managed only 20, and spent rather more time - and money - in the tea-rooms, pubs and shops of the valley villages and in Keswick than intended. I also camped on regular campsites every night, when I'd planned to camp wild on at least four occasions. The last two nights on a Camping and Caravanning Club site were a little pricey, but the site did afford superb views over Derwentwater, and of some of the peaks I'd planned to climb and a few that I did.
Maiden Moor, Catbells and Hindscarth, across Derwentwater
I did make one running-related purchase while in Keswick. I found the New Balance factory outlet, so popped in to have a browse. I resisted at first, but went back later for a half-price pair of light-weight minimalist shoes (RC130X).
Once I had the shoes, of course, I couldn't resist trying both them and my rested thigh out, so I got up early yesterday and set off through the town centre as the market traders were setting up by the Moot Hall, and then out into the countryside. The leg held up, and I was frustrated at having to keep to the roads, the shoes not being quite the thing for off-road trails, but I did manage a very enjoyable and reasonably pain-free six miles or so.
Thursday 14 July 2011
Cross-Training on the Fells
Last night's run was my last for a while, unless I'm tempted to try a little fell running during my imminent seven-or-eight-day Lake District expedition!
As we're both missing the Rowheath Mid-Summer 5km race on Thursday, for different reasons, Joe and I ran our usual Wednesday session, clockwise, followed by the usual couple of beers down the local.
This will be, then, my last post for a while. If I'm not back in a couple of weeks, call Mountain Rescue!
As we're both missing the Rowheath Mid-Summer 5km race on Thursday, for different reasons, Joe and I ran our usual Wednesday session, clockwise, followed by the usual couple of beers down the local.
This will be, then, my last post for a while. If I'm not back in a couple of weeks, call Mountain Rescue!
Wednesday 13 July 2011
Onwards and Upwards... and Round and Round
For whatever reasons, I haven't done a proper speed session for a while so, after a really good weekend's training, today it was back to Swanshurst Park to zip up the man suit and get on with it.
My last two speed sessions were a little while ago, and consisted of some quite short efforts: 4 x 2 minutes, with first 2 minute and then 1½ minute jog recoveries.
This time I cranked it up a bit and went for 4 x 3 minutes off 2 minute jog recoveries. This was of course preceded by a two mile jog warm up and stretches, and followed by a few more stretches, a two mile jog warm down and finally more stretches.
I was fairly happy with my efforts, though I overdid the first and slowed with each successive interval. I also messed up my recording, so I can't be certain of my pace throughout, but I think it went something like 5:45, 5:50, 6:15, 6:20, and I think the last one might have been a little short, too!
Hopefully I'll make these sessions more regular, and in doing so start to judge my first effort pace better, so that I gain consistency through the session. That said, there'll be no speed session next week, unless I drop my rucksack and sprint round and round the top of Skafell, or whichever peak I happen to be on come Tuesday evening!
My last two speed sessions were a little while ago, and consisted of some quite short efforts: 4 x 2 minutes, with first 2 minute and then 1½ minute jog recoveries.
This time I cranked it up a bit and went for 4 x 3 minutes off 2 minute jog recoveries. This was of course preceded by a two mile jog warm up and stretches, and followed by a few more stretches, a two mile jog warm down and finally more stretches.
I was fairly happy with my efforts, though I overdid the first and slowed with each successive interval. I also messed up my recording, so I can't be certain of my pace throughout, but I think it went something like 5:45, 5:50, 6:15, 6:20, and I think the last one might have been a little short, too!
Hopefully I'll make these sessions more regular, and in doing so start to judge my first effort pace better, so that I gain consistency through the session. That said, there'll be no speed session next week, unless I drop my rucksack and sprint round and round the top of Skafell, or whichever peak I happen to be on come Tuesday evening!
Sunday 10 July 2011
Shaking Up the Long Runs
As the Gingerbread man has nearly poked his nose in (or should that be out?) where it wasn't wanted twice this week, I waited until I'd taken care of business this morning before heading out. Unfortunately that meant starting at twenty past ten when the sun, and the temperature, were higher. Also I had stuff to do this afternoon, so I ended up missing the mini Jazz festival at Sarehole Mill.
Listening to another past episode of Marathon Talk I was inspired to try something new with my long run - the 'Paced Long Run'. The idea is split the run into a start, middle and end, and to vary the pace between sections of the run, making one third the pace section, run at TRP, while the rest of the run is at a slower pace. The faster section could by any of the three - whichever you choose will give a different benefit.
You can also introduce the 'Fatigue Run', where you run the first half of a run faster than the second. This gets you used to the negative split and to running when your legs are tired. The first half, at TRP, fatigues your legs for the second half which is basically just time on your feet.
The 'Progression Paced Run', is basically the reverse - running the latter part of the run faster than the first, but the second part is a bit shorter.
Then the 'Accelerated Pace Run', hammering the second section faster than TRP!
All this gets you used to running various sections of your run at race pace, helps you to finish strong and gives you the confidence come race day, both consciously and sub-consciously, that you're capable both of changing your pace and of running at race pace at different times during the race.
So, to ease this strategy into my training, today I opted to run the first two thirds at an easy pace - a minute per mile slower than target race pace - and the last third at 'TRP'. My target for Bristol half marathon is 1:35, so TRP is 7:15 minutes per mile. Accelerating from around 8:15 to around 7:15 was tricky. Firstly, it's really difficult to judge and to settle into the new pace. Secondly, at least to begin with, the faster pace felt really hard and made me question whether I'd possibly be able to keep it up over a whole race. I had to remind myself that I still have several weeks of training to go yet and that of course it's hard - that's the point - just zip up the man suit and get on with it!
On the trail I came upon a chap standing on one side of the path with his back to me. Not apparently doing anything untoward, but a little strange, as there wasn't much of a view. Suddenly though, I spotted a little dog hidden in the undergrowth on the other side of the path, and then spied the (retractable as it turned out) lead, stretched across my path like a trip-wire! Fortunately he heard me coming and, retracting the lead jumped quickly to the dog's side of the path out of my way, apologising profusely. I have to admit it was pretty smartly done!
Contemplating this near miss, it occurred to me that I might have noticed the lead were I not still wearing my shades when I was already shaded from the sun by the trees. I also thought that perhaps leads should be made more visible, perhaps using white nylon rather than silver-grey wire (retractable or otherwise).
I had forgotten finding on my last visit that a later section of the trail had become a little overgrown with nettles and brambles. Of course this being summer they'd grown even bigger. I found myself having to hurdle patches of brier, then having to stop and push nettles down with my feet to avoid stinging my shins and even thighs. It just got worse, however, so I pretty soon gave up and doubled back, taking instead the parallel path which I normally use for the return leg.
I came upon another dog, and it's owner, crossing a narrow wooden footbridge. The dog was very well behaved, and so was the owner. They both kept to one side, and I got a smile and a cheery "Morning!". That was from the owner, not the dog. What struck me most though was the lead, which while not retractable was fashioned from broad white tape. What a good idea!
I'm almost back on track for my target of 1500 miles in 2011 - just 23½ miles short, but with half and full marathons on the horizon the weekly training miles are edging back up.
Listening to another past episode of Marathon Talk I was inspired to try something new with my long run - the 'Paced Long Run'. The idea is split the run into a start, middle and end, and to vary the pace between sections of the run, making one third the pace section, run at TRP, while the rest of the run is at a slower pace. The faster section could by any of the three - whichever you choose will give a different benefit.
You can also introduce the 'Fatigue Run', where you run the first half of a run faster than the second. This gets you used to the negative split and to running when your legs are tired. The first half, at TRP, fatigues your legs for the second half which is basically just time on your feet.
The 'Progression Paced Run', is basically the reverse - running the latter part of the run faster than the first, but the second part is a bit shorter.
Then the 'Accelerated Pace Run', hammering the second section faster than TRP!
All this gets you used to running various sections of your run at race pace, helps you to finish strong and gives you the confidence come race day, both consciously and sub-consciously, that you're capable both of changing your pace and of running at race pace at different times during the race.
So, to ease this strategy into my training, today I opted to run the first two thirds at an easy pace - a minute per mile slower than target race pace - and the last third at 'TRP'. My target for Bristol half marathon is 1:35, so TRP is 7:15 minutes per mile. Accelerating from around 8:15 to around 7:15 was tricky. Firstly, it's really difficult to judge and to settle into the new pace. Secondly, at least to begin with, the faster pace felt really hard and made me question whether I'd possibly be able to keep it up over a whole race. I had to remind myself that I still have several weeks of training to go yet and that of course it's hard - that's the point - just zip up the man suit and get on with it!
On the trail I came upon a chap standing on one side of the path with his back to me. Not apparently doing anything untoward, but a little strange, as there wasn't much of a view. Suddenly though, I spotted a little dog hidden in the undergrowth on the other side of the path, and then spied the (retractable as it turned out) lead, stretched across my path like a trip-wire! Fortunately he heard me coming and, retracting the lead jumped quickly to the dog's side of the path out of my way, apologising profusely. I have to admit it was pretty smartly done!
Contemplating this near miss, it occurred to me that I might have noticed the lead were I not still wearing my shades when I was already shaded from the sun by the trees. I also thought that perhaps leads should be made more visible, perhaps using white nylon rather than silver-grey wire (retractable or otherwise).
I had forgotten finding on my last visit that a later section of the trail had become a little overgrown with nettles and brambles. Of course this being summer they'd grown even bigger. I found myself having to hurdle patches of brier, then having to stop and push nettles down with my feet to avoid stinging my shins and even thighs. It just got worse, however, so I pretty soon gave up and doubled back, taking instead the parallel path which I normally use for the return leg.
I came upon another dog, and it's owner, crossing a narrow wooden footbridge. The dog was very well behaved, and so was the owner. They both kept to one side, and I got a smile and a cheery "Morning!". That was from the owner, not the dog. What struck me most though was the lead, which while not retractable was fashioned from broad white tape. What a good idea!
I'm almost back on track for my target of 1500 miles in 2011 - just 23½ miles short, but with half and full marathons on the horizon the weekly training miles are edging back up.
Race Report - Cannon Hill parkrun Event 46 - Threshold Run
I took the bus down to Cannon Hill this morning, prepared to volunteer as several key people were away this week. Stand in Race Director Matt had everything in hand, and had plenty of volunteers, so I was free to run.
It was nice to see several Sparkhill Harriers and other friends, including Jim, who I haven't seen for a while and Joe, who I see rather a lot!
The plan was, if I ended up running, to not race but treat it as a threshold run. With that in mind I joined Sparkhill Harriers Dave and Grahame well away from the line, and we were busy chatting when Matt set us up - I was actually facing the wrong way at the time but at least I'd got my Garmin connected in time.
I let the field sort itself out around me and then, once on the main perimeter path, settled into a rhythm. confess It felt good to be in amongst people (and passing them!) instead of being nearer the sharp end where the company is more sparse. It was nice to have the opportunity, and the breath, to encourage friends as I passed them, though it did occur to me that it might seem that I was taking the you-know-what! I had chance to thank all the marshals properly, though I felt the need to explain to Fergal that I was on a tempo run...
I wasn't paying much attention to my watch but did notice that a couple of ½km splits were sub-2 minutes, which was a bit of a surprise! I didn't bother to stop my watch either, but looking at the analysis later it seems as though I got round in about 19:50, which would have been a PB as recently as this February! Because Mary, the Event Director, and the more technology-savvy Race Directors are all elsewhere, the results will be published later than usual, probably Sunday evening, so I'll have to wait until then to confirm my time. I have signed up to the new facility to have results (or a thank-you message when volunteering) texted to me automatically as soon as the database is updated at parkrun Towers.
Another pal, Orlando, was parkrunning on his birthday, and celebrated in great style by winning for the first time. Happy birthday, mate!
After a cup of tea and a chat I set off on the run home, a familiar 5½ mile route, on which I saw yet more Sparkhill Harriers, training in Highbury Park. I really enjoyed the run, despite developing in the last mile an urgent need to get to the bathroom. Perhaps that's why it was one of my fastest runs on this route though a couple of minutes slower than last week. That's the second time on the trot, so to speak.
I notice from my records on Good Run Guide that I've now done 26.2 miles this week. Now why does that number seem familiar? Ten more tomorrow, or thereabouts.
It was nice to see several Sparkhill Harriers and other friends, including Jim, who I haven't seen for a while and Joe, who I see rather a lot!
The plan was, if I ended up running, to not race but treat it as a threshold run. With that in mind I joined Sparkhill Harriers Dave and Grahame well away from the line, and we were busy chatting when Matt set us up - I was actually facing the wrong way at the time but at least I'd got my Garmin connected in time.
I let the field sort itself out around me and then, once on the main perimeter path, settled into a rhythm. confess It felt good to be in amongst people (and passing them!) instead of being nearer the sharp end where the company is more sparse. It was nice to have the opportunity, and the breath, to encourage friends as I passed them, though it did occur to me that it might seem that I was taking the you-know-what! I had chance to thank all the marshals properly, though I felt the need to explain to Fergal that I was on a tempo run...
I wasn't paying much attention to my watch but did notice that a couple of ½km splits were sub-2 minutes, which was a bit of a surprise! I didn't bother to stop my watch either, but looking at the analysis later it seems as though I got round in about 19:50, which would have been a PB as recently as this February! Because Mary, the Event Director, and the more technology-savvy Race Directors are all elsewhere, the results will be published later than usual, probably Sunday evening, so I'll have to wait until then to confirm my time. I have signed up to the new facility to have results (or a thank-you message when volunteering) texted to me automatically as soon as the database is updated at parkrun Towers.
Another pal, Orlando, was parkrunning on his birthday, and celebrated in great style by winning for the first time. Happy birthday, mate!
After a cup of tea and a chat I set off on the run home, a familiar 5½ mile route, on which I saw yet more Sparkhill Harriers, training in Highbury Park. I really enjoyed the run, despite developing in the last mile an urgent need to get to the bathroom. Perhaps that's why it was one of my fastest runs on this route though a couple of minutes slower than last week. That's the second time on the trot, so to speak.
I notice from my records on Good Run Guide that I've now done 26.2 miles this week. Now why does that number seem familiar? Ten more tomorrow, or thereabouts.
Saturday 9 July 2011
Mid Week, Mid Distance, Mid Pace
I ran home from the office on Thursday evening, around 7.6 miles via Cannon Hill and Highbury parks. In the third mile, in Cannon Hill park, I realised my Garmin hadn't been beeping at me. I'd switched autolap off for the hill session on Tuesday and still hadn't switched it back on. I did exactly the same thing the last time I ran this route, though I realised much earlier that time. Switching autolap on mid-run causes a massive spike in the graph, which makes it impossible to read, and the remaining points also appear to be much slower than they really are.
As you can see in the graph here which shows those last two runs on this route, it looks as though I briefly decelerated to over 100 Mins per mile, and the point at about 4½ miles appears to be over 20 mins per mile on the scale, but hovering the mouse over it shows that the pace was actually measured as 9:19 mins per mile.
I'm sure it must be possible to edit out spurious readings, but I have yet to figure out how.
The run itself was quite enjoyable, and quite pain free, which is nice, but I had to make a dash for home at the end to avoid what Tony Audenshawe, of Marathon Talk (oh, and one of those TV soaps) refers to as 'going for a Gingerbread Man'.
As you can see in the graph here which shows those last two runs on this route, it looks as though I briefly decelerated to over 100 Mins per mile, and the point at about 4½ miles appears to be over 20 mins per mile on the scale, but hovering the mouse over it shows that the pace was actually measured as 9:19 mins per mile.
I'm sure it must be possible to edit out spurious readings, but I have yet to figure out how.
The run itself was quite enjoyable, and quite pain free, which is nice, but I had to make a dash for home at the end to avoid what Tony Audenshawe, of Marathon Talk (oh, and one of those TV soaps) refers to as 'going for a Gingerbread Man'.
Thursday 7 July 2011
A Quiet Run and Some Target Talk
One of us (not Joe) was recovering from a hill session last night, while the other was still recovering from the half marathon last Sunday... For both of us the hill half way round our (anti-clockwise) Wednesday run was a bit tough. We were both a little quiet at that point this week!
I'm still a little behind on my target of 1,500 miles in 2011, having competed 734.9 miles now, 187 days into the year - that's 49% of the miles in 51% of the time, but with marathon training to come!
I've not made much progress with two other goals either, namely my 10 mile and half marathon times.
I hope to bring my 10 mile PB down to sub-70 minutes, but haven't run a 10 mile race so far this year, and have none planned - though there are a couple I might be tempted to enter if I'm in decent shape later in the year - the Thirsk 10 at the racecourse in North Yorkshire in November and the Christmas Pudding 10 at Sneyd in the West Midlands in December. I also quite fancy the Stockport 10, though I think that may clash with Sneyd.
My half marathon PB is currently 1:36:04, set at Coventry back in October 2009. I've struggled to get near that, let alone take over a minute off it, my best this year being 1:37:03 at Hinckley, but I hope to smash that target in September at Bristol.
If I may plug a podcast, I'd like to recommend Marathon Talk, from Tom Williams and Martin Yelling, with a little help from Tony Audenshaw (probably best known to non-runners as Bob Hope in 'Emmerdale'). They've done some great interviews and it's great for training tips. In this week's episode there's a mention of Matthew Good, who you may remember I wrote about here last Friday.
I'm still a little behind on my target of 1,500 miles in 2011, having competed 734.9 miles now, 187 days into the year - that's 49% of the miles in 51% of the time, but with marathon training to come!
I've not made much progress with two other goals either, namely my 10 mile and half marathon times.
I hope to bring my 10 mile PB down to sub-70 minutes, but haven't run a 10 mile race so far this year, and have none planned - though there are a couple I might be tempted to enter if I'm in decent shape later in the year - the Thirsk 10 at the racecourse in North Yorkshire in November and the Christmas Pudding 10 at Sneyd in the West Midlands in December. I also quite fancy the Stockport 10, though I think that may clash with Sneyd.
My half marathon PB is currently 1:36:04, set at Coventry back in October 2009. I've struggled to get near that, let alone take over a minute off it, my best this year being 1:37:03 at Hinckley, but I hope to smash that target in September at Bristol.
If I may plug a podcast, I'd like to recommend Marathon Talk, from Tom Williams and Martin Yelling, with a little help from Tony Audenshaw (probably best known to non-runners as Bob Hope in 'Emmerdale'). They've done some great interviews and it's great for training tips. In this week's episode there's a mention of Matthew Good, who you may remember I wrote about here last Friday.
Tuesday 5 July 2011
Swings and Roundabouts
Faced with the prospect of my first speed session in almost three weeks, I did some hills. I think of it as a sensible compromise... oh, OK, I chickened out!
It was still a fairly tough session, although not a long one. I don't suppose it makes a great deal of difference in the big picture.
I'm not going to worry too much about my training schedule just now, as my Lake District trip will mess it up anyway, and there's plenty of time to get back on track for Bristol and Chester.
It was still a fairly tough session, although not a long one. I don't suppose it makes a great deal of difference in the big picture.
I'm not going to worry too much about my training schedule just now, as my Lake District trip will mess it up anyway, and there's plenty of time to get back on track for Bristol and Chester.
Monday 4 July 2011
What A Difference A Few Degrees Makes
Last Sunday, Humber Bridge half marathon. 13.1 miles in 1:46.
This Sunday, training run. 13.15 miles in 1:49½.
So in my training run, my Long Slow Run, I was barely any slower than in a race, despite that race only being a week earlier, and therefore still 'in my legs' as they say.
What was the difference then? Well the training run wasn't quite as hilly as the race, but it still had hills, plus several of those pesky little Achilles-testing bridges one finds on the GUC towpath in the city. And on the basis that that difference should have been outweighed by the stiffness still in my muscles, I can only assume that the main factor was the temperature.
So something like 7 degrees C is roughly equivalent to the difference between racing and jogging!
OK, so there may have been a few other factors involved, but I was still surprised to find so little difference between my times.
I started out running through the backstreets and onto the Grand Union Canal, which I followed all the way into the city, then on the Birmingham & Fazeley - the first half of a half marathon-equivalent route I've used several times over the years, though not recently. I passed several cyclists wearing hi-viz 'Sky Ride' bibs. I'd forgotten that this event was on that day, and hadn't checked their route for potential conflicts.
Farmers Bridge, near the National Indoor Arena, is my half way point on that route, but today rather than crossing the canal and heading back I continued past the NIA before crossing and joining the Worcester & Birmingham canal, past Sea World, Brindleyplace and the National Convention Centre. Turning right after Gas Street Basin I leave the canal via the Granville Street bridge, down the side of the Mailbox and via Hill Street onto National Cycle Route 5.
In the end I crossed the Sky Ride route three times - four if you count both sides of Sherlock Street, where the cyclists were travelling in both directions!
I last crossed their path on Cannon Hill Road, where they continued across Edgbaston Road into Cannon Hill Park while I turned left, heading along Salisbury Road and home via Moseley village.
Although I could certainly feel the tiredness still in my legs, I was surprisingly, and happily, free of any of the usual niggling aches and pains which I suffer in longer runs. Bring on Bristol and Chester!
This Sunday, training run. 13.15 miles in 1:49½.
So in my training run, my Long Slow Run, I was barely any slower than in a race, despite that race only being a week earlier, and therefore still 'in my legs' as they say.
What was the difference then? Well the training run wasn't quite as hilly as the race, but it still had hills, plus several of those pesky little Achilles-testing bridges one finds on the GUC towpath in the city. And on the basis that that difference should have been outweighed by the stiffness still in my muscles, I can only assume that the main factor was the temperature.
So something like 7 degrees C is roughly equivalent to the difference between racing and jogging!
OK, so there may have been a few other factors involved, but I was still surprised to find so little difference between my times.
I started out running through the backstreets and onto the Grand Union Canal, which I followed all the way into the city, then on the Birmingham & Fazeley - the first half of a half marathon-equivalent route I've used several times over the years, though not recently. I passed several cyclists wearing hi-viz 'Sky Ride' bibs. I'd forgotten that this event was on that day, and hadn't checked their route for potential conflicts.
Farmers Bridge, near the National Indoor Arena, is my half way point on that route, but today rather than crossing the canal and heading back I continued past the NIA before crossing and joining the Worcester & Birmingham canal, past Sea World, Brindleyplace and the National Convention Centre. Turning right after Gas Street Basin I leave the canal via the Granville Street bridge, down the side of the Mailbox and via Hill Street onto National Cycle Route 5.
In the end I crossed the Sky Ride route three times - four if you count both sides of Sherlock Street, where the cyclists were travelling in both directions!
I last crossed their path on Cannon Hill Road, where they continued across Edgbaston Road into Cannon Hill Park while I turned left, heading along Salisbury Road and home via Moseley village.
Although I could certainly feel the tiredness still in my legs, I was surprisingly, and happily, free of any of the usual niggling aches and pains which I suffer in longer runs. Bring on Bristol and Chester!
Saturday 2 July 2011
Decisions, Decisions
The last thing I said to Joe on Wednesday evening, after the pub, was that I'd see him today for parkrun. I added though that I'd wait to see how I felt on the day to decide exactly what running I'd be doing.
There were various combinations to consider - firstly whether to run the race and, if so, at proper race pace or a bit slower, whether to run to the park or home afterwards, or both, and in each case, which route to take.
Typically, my decision was left to the last minute - I took the bus to the park, and only when I arrived and spoke to Event Director Mary did I decide not to run the race. Well, they were short of volunteers... So, as I often do, I operated the timer. After clicking the last runner in and collecting up the finish funnel stakes and tape, I set off running home. Then I turned round and set off again, in the opposite direction, having decided, again at the last moment, to change my route.
It was a beautiful sunny morning with barely a breeze, so some of the parkrunners rather felt the heat, but everyone seemed to have a good run and I enjoyed helping out.
The run home, in the end, was 5½ miles through a couple of parks, and quicker than usual at 41:29, then again every time I've done that route before it's followed either running to the park or in parkrun! It was still very warm and still, so when I saw a cheeky kid spraying passing cars with his 'super soaker' I called to him, raised my arms and got a good drenching! Oh, how we laughed.
There were various combinations to consider - firstly whether to run the race and, if so, at proper race pace or a bit slower, whether to run to the park or home afterwards, or both, and in each case, which route to take.
Typically, my decision was left to the last minute - I took the bus to the park, and only when I arrived and spoke to Event Director Mary did I decide not to run the race. Well, they were short of volunteers... So, as I often do, I operated the timer. After clicking the last runner in and collecting up the finish funnel stakes and tape, I set off running home. Then I turned round and set off again, in the opposite direction, having decided, again at the last moment, to change my route.
It was a beautiful sunny morning with barely a breeze, so some of the parkrunners rather felt the heat, but everyone seemed to have a good run and I enjoyed helping out.
The run home, in the end, was 5½ miles through a couple of parks, and quicker than usual at 41:29, then again every time I've done that route before it's followed either running to the park or in parkrun! It was still very warm and still, so when I saw a cheeky kid spraying passing cars with his 'super soaker' I called to him, raised my arms and got a good drenching! Oh, how we laughed.
Friday 1 July 2011
Getting Better
By Thursday I was feeling much better recovered, and looking forward to my evening run. I waited until just before 6pm before heading out, just to let the temperature drop a little. It was still pretty warm, but there was some relief from a light shower two or three miles in. I enjoyed my 7½ miles through various parks and recreation grounds, but was rather slower than it felt! At one point early on I felt sure I was exceeding my intended 8:20-ish, but when I checked my watch I was actually running a disappointing 8:30 but I felt like I was doing 7:30!
Over the course of the run I managed to average just a touch faster than my target at 8:13.
I've been in touch with Tim again, and we plan to run Bristol HM together to launch a foundation in Matthew's name - watch this space!
Over the course of the run I managed to average just a touch faster than my target at 8:13.
I've been in touch with Tim again, and we plan to run Bristol HM together to launch a foundation in Matthew's name - watch this space!
Another Slow One
Joe came over on Wednesday and we did our usual run, in a clockwise direction again. We were both still struggling and I was feeling a little lethargic. It was one of those evenings when if I hadn't had Joe coming round I might well have put my feet up and left it, though I'd have been disappointed with myself, so again I felt better for getting out and earning the beers.
Joe usually goes a little quiet when we hit the hills, but this time he was chatting comfortably all the way, which is a good indication of how slow we were! We were actually slower than I'd been on Tuesday - 8:15 pace over 4.3 miles.
Our chat included going over our respective performances on Sunday, how well organised and supported the event was and whether or not it should be moved to a (probably) cooler month, and of course the tragic demise of Matt Good. I also realised that, apart from parkruns, my next planned race is 4½ weeks away - the Jane Tomlinson York 10km. This is a race I never miss, as it's an excuse to run through the streets of my old home town.
That gap in my race calendar will be partly filled by an expedition in the Lake District. Some readers may be aware of the 'Bob Graham Round' - a 72 mile circuit bagging 42 of the highest peaks in the area, including some 27,000 feet of ascent, the aim being to complete it in 24 hours. Fear not - I'm not quite that crazy - I plan to take it at a little more leisurely pace, allowing myself seven or eight days! I will however be eschewing the 'luxury' of official campsites as that would mean having to drop down from the ridges every evening and climbing back up each morning. That would of course increase both the distance covered and the feet of ascent. I'm 'wild camping', carrying everything I need on my back, finding water where I can, camping on the high ground and barely seeing 'civilisation'. The only real exceptions will be where I cross the A66 at Threlkeld, where, depending what time I arrive I may make use of a proper campsite since I'll be passing it anyway, and similarly as Wasdale, which I visit between Scafell and the Mosedale Circuit. I have yet to decide whether to extend my route slightly to revisit Wasdale the following night, as the extra few miles would be compensated by being able to leave half my gear at the campsite for the day.
While this trip isn't strictly 'On The Run' material I will post about the experience afterwards, as I'll have had no runs for over a week, and I hope it may be of interest, especially if any of my readers plan to run the Bob Graham in the future.
Joe usually goes a little quiet when we hit the hills, but this time he was chatting comfortably all the way, which is a good indication of how slow we were! We were actually slower than I'd been on Tuesday - 8:15 pace over 4.3 miles.
Our chat included going over our respective performances on Sunday, how well organised and supported the event was and whether or not it should be moved to a (probably) cooler month, and of course the tragic demise of Matt Good. I also realised that, apart from parkruns, my next planned race is 4½ weeks away - the Jane Tomlinson York 10km. This is a race I never miss, as it's an excuse to run through the streets of my old home town.
That gap in my race calendar will be partly filled by an expedition in the Lake District. Some readers may be aware of the 'Bob Graham Round' - a 72 mile circuit bagging 42 of the highest peaks in the area, including some 27,000 feet of ascent, the aim being to complete it in 24 hours. Fear not - I'm not quite that crazy - I plan to take it at a little more leisurely pace, allowing myself seven or eight days! I will however be eschewing the 'luxury' of official campsites as that would mean having to drop down from the ridges every evening and climbing back up each morning. That would of course increase both the distance covered and the feet of ascent. I'm 'wild camping', carrying everything I need on my back, finding water where I can, camping on the high ground and barely seeing 'civilisation'. The only real exceptions will be where I cross the A66 at Threlkeld, where, depending what time I arrive I may make use of a proper campsite since I'll be passing it anyway, and similarly as Wasdale, which I visit between Scafell and the Mosedale Circuit. I have yet to decide whether to extend my route slightly to revisit Wasdale the following night, as the extra few miles would be compensated by being able to leave half my gear at the campsite for the day.
While this trip isn't strictly 'On The Run' material I will post about the experience afterwards, as I'll have had no runs for over a week, and I hope it may be of interest, especially if any of my readers plan to run the Bob Graham in the future.
No Speed Session
My first run after 'The Bridge' was on Tuesday evening. Normally this would be my speed session, but my legs weren't up to it, and perhaps my head was not quite there either. On reflection, I should have gone for a short easy recovery run on Monday, just to flush the rubbish out of my muscles.
I ran a local road route, of about 4½ miles. There's a hill around 1½ to 2 miles which slowed my pace from about 7:50 minute miling to about 8:30, even over 9:00 briefly, and my legs were so heavy I couldn't pick the pace up again until the last half mile or so, and then only managed about 7:40. Overall I averaged 8:03, but I felt better for having done it.
I ran a local road route, of about 4½ miles. There's a hill around 1½ to 2 miles which slowed my pace from about 7:50 minute miling to about 8:30, even over 9:00 briefly, and my legs were so heavy I couldn't pick the pace up again until the last half mile or so, and then only managed about 7:40. Overall I averaged 8:03, but I felt better for having done it.
In Memoriam - Matthew Good - RIP
I haven't posted since my race report for the Humber Bridge HM. I have had a couple of runs, but I wasn't sure what I should say about the tragic news of the death of a runner during that race.
I was contacted on Tuesday by Matthew's brother Tim, who had gathered from my postings on the Runners World forum, together with data from Matthew's Garmin, that I might have been one of several runners who had stopped to assist Matthew when he collapsed.
The following is part of my initial response to Tim:
About half way over the bridge I noticed a chap, way ahead of me, starting to stagger and obviously having a hard time. I decided straight away that I'd be happy to scrap my run if my help was needed. Just before I reached him his legs gave way and he was on the floor. Judging by my Garmin analysis this would be just about at the highest point of the bridge, around 12.2 miles.
Two other runners immediately stopped and tried to get him onto his feet, but his legs wouldn't hold him. A lady stopped and offered a drink bottle which one of the chaps tried to get him to drink. He asked for it to be poured over his head but, quite correctly I think, they tried to get him to drink it instead. Another lady passed (or it might have been the same one) saying she'd get a medic sent back.
At this point it seemed to me that the situation was under control. He was clearly dehydrated and probably suffering heat exhaustion to some degree, but looked stable. I felt that I couldn't do anything more to help than was being done, so I carried on. Looking at my Garmin data again, it seems I was only there for around 30 seconds. When I got to the north tower there were marshals or first aiders heading back towards the scene.
From our subsequent correspondence it seems that Matthew was indeed the chap I saw. I've struggled a little with my conscience, wondering whether I could have done more, but have concluded that at the time Matthew seemed to be stable, he was reasonably lucid and certainly conscious, and I wouldn't have been able to do anything more than was already being done.
I hope to do something in Matthew's memory later this year.
Meanwhile my thoughts continue to be with Tim and the rest of Matthew's family and friends.
I was contacted on Tuesday by Matthew's brother Tim, who had gathered from my postings on the Runners World forum, together with data from Matthew's Garmin, that I might have been one of several runners who had stopped to assist Matthew when he collapsed.
The following is part of my initial response to Tim:
About half way over the bridge I noticed a chap, way ahead of me, starting to stagger and obviously having a hard time. I decided straight away that I'd be happy to scrap my run if my help was needed. Just before I reached him his legs gave way and he was on the floor. Judging by my Garmin analysis this would be just about at the highest point of the bridge, around 12.2 miles.
Two other runners immediately stopped and tried to get him onto his feet, but his legs wouldn't hold him. A lady stopped and offered a drink bottle which one of the chaps tried to get him to drink. He asked for it to be poured over his head but, quite correctly I think, they tried to get him to drink it instead. Another lady passed (or it might have been the same one) saying she'd get a medic sent back.
At this point it seemed to me that the situation was under control. He was clearly dehydrated and probably suffering heat exhaustion to some degree, but looked stable. I felt that I couldn't do anything more to help than was being done, so I carried on. Looking at my Garmin data again, it seems I was only there for around 30 seconds. When I got to the north tower there were marshals or first aiders heading back towards the scene.
From our subsequent correspondence it seems that Matthew was indeed the chap I saw. I've struggled a little with my conscience, wondering whether I could have done more, but have concluded that at the time Matthew seemed to be stable, he was reasonably lucid and certainly conscious, and I wouldn't have been able to do anything more than was already being done.
I hope to do something in Matthew's memory later this year.
Meanwhile my thoughts continue to be with Tim and the rest of Matthew's family and friends.
Monday 27 June 2011
Race Report - The Humber Bridge Half Marathon - Hot Hot Hot!
I'd had an eye on several weather forecasts over the few days leading up to this race, as it seemed likely to be a scorcher. On the morning it felt like it might not be quite as bad as I'd feared - but it was.
The heat was sweltering as we collected in the assembly area, and that was in the shade. The start was delayed by a few minutes, I'm not sure way, and it took around 90 seconds to cross the start line. Once we got going my pal Joe and I were careful to run on the shadier side of the street, though even there shade was in short supply.
I had revised my fuelling strategy slightly because of the heat - I had planned to take two gels, timing them to finish each before a water station (at around 5 and 8 miles). I also carried a bottle of water from the start, something I've never done in a race before, and used every water station rather than just two or three. This seemed to work well for me.
The hill on Gravel Pit Road (variously known as Heartbreak Hill, Coronary Hill, Hill of Hell and I'm sure other less polite names) was quite testing. I particularly enjoyed the way we seemed to approach the crest only to kink right and left and find more hill ahead.
There seemed to be plenty of water as I reached each aid station, and was able to employ my usual tactic of heading for the last table avoiding the crowds, though I have heard rumblings of discontent presumably from those a bit further back saying that water was in short supply. There were the usual moans about the water being in cups rather than bottles, but this is the norm these days, and bottles are obviously more expensive, more wasteful and harder to organise.
There was great support from the locals, with hose pipes, water guns and wine gums, or simply cheering from their doorsteps. There was even a police car driving over the bridge shouting encouragement over the loud haler!
The route was very good, with fine views from the bridge, but might benefit from a move to a cooler time of the year, as by all accounts it's been hot nearly every year. I thought the race was very well organised, especially in comparison to my local city half. Birmingham City Council could have learned from this, but instead have handed the reins to the Great Run team for future events - which can only be a huge improvement. I do think there should be more signage around the start and finish areas though.
The St Johns Ambulance and marshals were severely tested as so many runners were really struggling in the heat, particularly on the second bridge crossing.
Finishing in a car park meant space for crowds and for runners to walk back and watch for friends finishing without having to go 'round the houses' and miss them, as is the case at other events.
It may have been one of my slowest ever half marathons but even so, given the harsh conditions I was quite happy with my time of 1:46:03.
Finally, I've heard and read the sad news that there was at least one fatality, possibly more. This rather changes one's perspective, and of course my thoughts are with his/their loved ones.
The heat was sweltering as we collected in the assembly area, and that was in the shade. The start was delayed by a few minutes, I'm not sure way, and it took around 90 seconds to cross the start line. Once we got going my pal Joe and I were careful to run on the shadier side of the street, though even there shade was in short supply.
I had revised my fuelling strategy slightly because of the heat - I had planned to take two gels, timing them to finish each before a water station (at around 5 and 8 miles). I also carried a bottle of water from the start, something I've never done in a race before, and used every water station rather than just two or three. This seemed to work well for me.
The hill on Gravel Pit Road (variously known as Heartbreak Hill, Coronary Hill, Hill of Hell and I'm sure other less polite names) was quite testing. I particularly enjoyed the way we seemed to approach the crest only to kink right and left and find more hill ahead.
There seemed to be plenty of water as I reached each aid station, and was able to employ my usual tactic of heading for the last table avoiding the crowds, though I have heard rumblings of discontent presumably from those a bit further back saying that water was in short supply. There were the usual moans about the water being in cups rather than bottles, but this is the norm these days, and bottles are obviously more expensive, more wasteful and harder to organise.
There was great support from the locals, with hose pipes, water guns and wine gums, or simply cheering from their doorsteps. There was even a police car driving over the bridge shouting encouragement over the loud haler!
The route was very good, with fine views from the bridge, but might benefit from a move to a cooler time of the year, as by all accounts it's been hot nearly every year. I thought the race was very well organised, especially in comparison to my local city half. Birmingham City Council could have learned from this, but instead have handed the reins to the Great Run team for future events - which can only be a huge improvement. I do think there should be more signage around the start and finish areas though.
The St Johns Ambulance and marshals were severely tested as so many runners were really struggling in the heat, particularly on the second bridge crossing.
Finishing in a car park meant space for crowds and for runners to walk back and watch for friends finishing without having to go 'round the houses' and miss them, as is the case at other events.
It may have been one of my slowest ever half marathons but even so, given the harsh conditions I was quite happy with my time of 1:46:03.
Finally, I've heard and read the sad news that there was at least one fatality, possibly more. This rather changes one's perspective, and of course my thoughts are with his/their loved ones.
Wednesday 22 June 2011
Sweat And Beer
With the half marathon this Sunday, Joe and I were both of a mind to take it steady. It was just as well, as it was ridiculously hot and we both ended up in a pool of sweat.
The post-run beers were particularly welcome.
The post-run beers were particularly welcome.
Monday 20 June 2011
I've Lost That Homing Instinct
I seem to be making a habit of straying off route - it must be my age!
I was terribly hung over on Sunday following a friends birthday party. I think I was actually there longer on Sunday morning than on Saturday night, and definitely saw more of Sunday morning before going to bed than after getting up. Suffice it to say that I was in no fit state to run, so I put it off until this evening.
With the Humber Bridge half marathon this Sunday I'm having an easy week, so my planned LSR was the 5½ miles home from work, to be taken at a gentle jog. The gentle jog bit played out more or less OK, in as much as I averaged only just under eight minutes per mile, though I was held up quite a bit at road crossings. The 5½ miles, on the other hand, became almost 6½. I followed national cycle route 5 south from the city as far as Edgbaston Road where I was supposed to turn left and follow Salisbury Road toward Moseley and thence home. Unfortunately I'd slipped into auto-pilot and stopped at Edgbaston Road, pressed the crossing button, waited for traffic to stop, crossed the road, went into Cannon Hill park and ran past Fergal's Corner, the Garden Tea Room, the station (ooh, looks like the public loos might be open, wonder how long til they get vandalised again), the bandstand, the Golden Lion and was approaching Red Carriage Bridge before I realised I'd gone wrong!
I toyed with the idea of continuing south and leaving the park via Holders Lane and Reddings Road back to Moseley, but instead opted to complete the lap of the perimeter path (albeit on the 'wrong' side of the lake) and leave the park where I came in. That added almost a mile to my route.
I was asked about my GPS watch this afternoon, by someone who assumed it was a navigation aid. Perhaps that would be a good idea.
I was terribly hung over on Sunday following a friends birthday party. I think I was actually there longer on Sunday morning than on Saturday night, and definitely saw more of Sunday morning before going to bed than after getting up. Suffice it to say that I was in no fit state to run, so I put it off until this evening.
With the Humber Bridge half marathon this Sunday I'm having an easy week, so my planned LSR was the 5½ miles home from work, to be taken at a gentle jog. The gentle jog bit played out more or less OK, in as much as I averaged only just under eight minutes per mile, though I was held up quite a bit at road crossings. The 5½ miles, on the other hand, became almost 6½. I followed national cycle route 5 south from the city as far as Edgbaston Road where I was supposed to turn left and follow Salisbury Road toward Moseley and thence home. Unfortunately I'd slipped into auto-pilot and stopped at Edgbaston Road, pressed the crossing button, waited for traffic to stop, crossed the road, went into Cannon Hill park and ran past Fergal's Corner, the Garden Tea Room, the station (ooh, looks like the public loos might be open, wonder how long til they get vandalised again), the bandstand, the Golden Lion and was approaching Red Carriage Bridge before I realised I'd gone wrong!
I toyed with the idea of continuing south and leaving the park via Holders Lane and Reddings Road back to Moseley, but instead opted to complete the lap of the perimeter path (albeit on the 'wrong' side of the lake) and leave the park where I came in. That added almost a mile to my route.
I was asked about my GPS watch this afternoon, by someone who assumed it was a navigation aid. Perhaps that would be a good idea.
Race Report - Brueton parkrun Plus Event 48 - The Liz Yelling Special
Sorry folks, I forgot to post a race report after Saturdays run.
Arriving in Solihull the weather looked set to spoil the day. Walking from the car park to the start area we were passed by Derek having a jog around the course, then other familiar faces appeared, including other friends Chris and ex club-mate Ann. Then there was this tall, slender blond who could only be Liz Yelling.
After snaffling a few freebies from the Lucozade stall (and some interesting advice re gels) I found myself repeatedly visiting the bag dump to swap cap for shades or vice versa, as sun and rain vied for supremacy. Before long though, it started to look like the sun was going to win the battle.
As usual Nick and Larry had everything organised beautifully, and Nick was aided in his pre-race spiel by his glamorous assistant Liz. Who was happy to have her photograph taken with the tee shirt winners.
It's lovely to see a GB running great at a local event, and she seemed charming. I wanted to ask if she'd qualified for the Olympic marathon next year, but was worried it might be a sore point! I had a feeling Jo Pavey might have edged her out, though having thought about this later I've a feeling they've still time to qualify.
Anyway, the rain cleared away and the sun shone, and we had a great day. I missed a PB by 13 seconds, but that was better than expected, and was my best at Brueton. Every runner got a medal (better quality than I'd expected, too!) and there was cake at the end, and free breakfast at the Parkridge Centre cafe! This was better than running with Alan Shearer last month (well it was actually a dog called Alan Shearer, but even had it been the Geordie goal-hanger himself it would have come a close second!).
Arriving in Solihull the weather looked set to spoil the day. Walking from the car park to the start area we were passed by Derek having a jog around the course, then other familiar faces appeared, including other friends Chris and ex club-mate Ann. Then there was this tall, slender blond who could only be Liz Yelling.
After snaffling a few freebies from the Lucozade stall (and some interesting advice re gels) I found myself repeatedly visiting the bag dump to swap cap for shades or vice versa, as sun and rain vied for supremacy. Before long though, it started to look like the sun was going to win the battle.
As usual Nick and Larry had everything organised beautifully, and Nick was aided in his pre-race spiel by his glamorous assistant Liz. Who was happy to have her photograph taken with the tee shirt winners.
It's lovely to see a GB running great at a local event, and she seemed charming. I wanted to ask if she'd qualified for the Olympic marathon next year, but was worried it might be a sore point! I had a feeling Jo Pavey might have edged her out, though having thought about this later I've a feeling they've still time to qualify.
Anyway, the rain cleared away and the sun shone, and we had a great day. I missed a PB by 13 seconds, but that was better than expected, and was my best at Brueton. Every runner got a medal (better quality than I'd expected, too!) and there was cake at the end, and free breakfast at the Parkridge Centre cafe! This was better than running with Alan Shearer last month (well it was actually a dog called Alan Shearer, but even had it been the Geordie goal-hanger himself it would have come a close second!).
Thursday 16 June 2011
Sunshine and Showers
It's an anticlockwise week, only because Joe plumped for it - neither of us could remember which way we ran a fortnight ago! As it turns out, we went clockwise on 1st June, and I went anticlockwise on my own last Tuesday.
We were pretty slow this week, partly because Joe has been ill and partly because of the weather - the wind picked up and the rain hammered down from about 3½ miles, and of course the wind was against us! As I said to Joe, it could be like this on the bridge next weekend, where there's no shelter from wind or rain for a couple of miles each way, so it's good to train in all conditions.
Next run will be Brueton parkrun Plus! Already I hear that the Cannon Hill parkrun ladies have been told of my cheating ways - what can I say? Bang to rights!
We were pretty slow this week, partly because Joe has been ill and partly because of the weather - the wind picked up and the rain hammered down from about 3½ miles, and of course the wind was against us! As I said to Joe, it could be like this on the bridge next weekend, where there's no shelter from wind or rain for a couple of miles each way, so it's good to train in all conditions.
Next run will be Brueton parkrun Plus! Already I hear that the Cannon Hill parkrun ladies have been told of my cheating ways - what can I say? Bang to rights!
Speed 2 Lose Control, and a date with Liz Yelling!
At Joe's request we've swapped our Wednesday and Thursday sessions this week, and after skipping last week's Interval session in favour of the 5km race in Bournville, it was back to Swanhurst Park this evening.
I had the usual couple of miles jog plus lots of stretching on either side of the main event.
I moved up from 4 x 2 minutes off 2 minute jog recoveries to the same off 1½ minute jog recoveries. I avoided pace watching during the run, but later analysis shows the four efforts averaged 5:36, 5:43, 6:06 and 6:03 - the overall average matching the previous session's exactly! As that was off shorter recoveries I'm pretty satisfied, although consistency was reduced. I'm pleased that the last was quicker than the third too, although not by much.
I had a scary moment about 300 yards into my second effort. I was coming up behind a group of people and could tell that I'd catch them just as we were all passing a guy who'd parked himself on a bench and his bike on the path, creating a slight bottleneck. The guy at the back of the group pealed off across the grass which left me a line between the two young ladies and the bike to their right, but as I got closer, the lady nearest the bike moved over slightly. Realising that the gap I was headed for was becoming smaller than the gap between the ladies I made a last moment adjustment, however as I went between them I suddenly became aware of a little boy in my path, who I'd not been able to see until I was almost on top of him. Somehow I managed a sidestep which would have graced a Super League rugby match! I was holding what little breath I had, so was unable to speak for the moment. I resolved to offer my apologies on my next time lap, but when I rounded the lake again the whole group had disappeared. I hope they weren't as surprised and shocked as I was, but suspect they may well have been.
I learnt yesterday that Brueton parkrun are hosting a special event this Saturday - parkrun Plus. There's freebies from Lucozade, pacers (including my friend Chris with the 24 minute group), medals for all runners, goodie bags, refreshments, a photographer and 'much more'. Best of all, though, team GB double Olympic Marathon runner and Commonwealth Bronze medallist Liz Yelling will be there!
I feel like I'm cheating on Cannon Hill parkrun, but it's got to be Brueton this weekend!
I had the usual couple of miles jog plus lots of stretching on either side of the main event.
I moved up from 4 x 2 minutes off 2 minute jog recoveries to the same off 1½ minute jog recoveries. I avoided pace watching during the run, but later analysis shows the four efforts averaged 5:36, 5:43, 6:06 and 6:03 - the overall average matching the previous session's exactly! As that was off shorter recoveries I'm pretty satisfied, although consistency was reduced. I'm pleased that the last was quicker than the third too, although not by much.
I had a scary moment about 300 yards into my second effort. I was coming up behind a group of people and could tell that I'd catch them just as we were all passing a guy who'd parked himself on a bench and his bike on the path, creating a slight bottleneck. The guy at the back of the group pealed off across the grass which left me a line between the two young ladies and the bike to their right, but as I got closer, the lady nearest the bike moved over slightly. Realising that the gap I was headed for was becoming smaller than the gap between the ladies I made a last moment adjustment, however as I went between them I suddenly became aware of a little boy in my path, who I'd not been able to see until I was almost on top of him. Somehow I managed a sidestep which would have graced a Super League rugby match! I was holding what little breath I had, so was unable to speak for the moment. I resolved to offer my apologies on my next time lap, but when I rounded the lake again the whole group had disappeared. I hope they weren't as surprised and shocked as I was, but suspect they may well have been.
I learnt yesterday that Brueton parkrun are hosting a special event this Saturday - parkrun Plus. There's freebies from Lucozade, pacers (including my friend Chris with the 24 minute group), medals for all runners, goodie bags, refreshments, a photographer and 'much more'. Best of all, though, team GB double Olympic Marathon runner and Commonwealth Bronze medallist Liz Yelling will be there!
I feel like I'm cheating on Cannon Hill parkrun, but it's got to be Brueton this weekend!
Monday 13 June 2011
Last Long Run Before The Bridge
I ran a convoluted eleven mile route home from work this evening, one I did once before about a month ago. You can always expect to see lots of runners in and around Cannon Hill Park, and tonight was certainly no exception. British Military Fitness were also out in force - they had four big groups working hard in the heat. Fair play to them - I wouldn't fancy it!
This route goes through Cannon Hill twice, including a lap of the perimeter on the second visit, but with the main path closed, as previously reported on Saturday, amended to go down the other side of the lake.
It was hard work today, plagued with all of the twinges and pains which occasionally, and rarely all together, appear on a longer run. On my last LSR before the half marathon this was slightly worrying, as I was averaging 8 minute miles, rather slower than I would hope to run the 13.1 in thirteen days time - something like 7:15. Even now, more than three hours after the run, I am sitting less than comfortably.
I'm going to take tomorrow off, I think, or perhaps go for a short bike ride or a walk.
This route goes through Cannon Hill twice, including a lap of the perimeter on the second visit, but with the main path closed, as previously reported on Saturday, amended to go down the other side of the lake.
It was hard work today, plagued with all of the twinges and pains which occasionally, and rarely all together, appear on a longer run. On my last LSR before the half marathon this was slightly worrying, as I was averaging 8 minute miles, rather slower than I would hope to run the 13.1 in thirteen days time - something like 7:15. Even now, more than three hours after the run, I am sitting less than comfortably.
I'm going to take tomorrow off, I think, or perhaps go for a short bike ride or a walk.
Sunday 12 June 2011
Race Report - Cannon Hill parkrun Event 42 - Not Bad, Considering
The course has had to be changed for the next eight weeks. Due to closure of the main path, on the West of the main lake, between the lake and the river Rea. Instead, the temporary route uses the path on the other side of the lake, which itself has been resurfaced recently, but is narrower and a little shorter. This means that the start has been moved back, closer to the Midlands Art Centre, and the finish now involves a tight turn round a tree doubling back on the grass towards the Station.
On the first lap instead of turning left over Red Carriage Bridge runners go straight ahead past the lake, crossing back onto the usual route by the MAC. On the second lap we turn right before the bridge.
The first person I saw on arrival was Fergal and we chatted on our way to the Station. I told him how I wasn't really feeling up for it - somehow I just wasn't 'in the zone'. As usual the majority of the 151 runners turned up with just minutes to spare, but as the pre-run briefing took a little longer, explaining the changes, we started a few minutes late.
Knowing how I have sometimes returned decent performances when not initially feeling on best form, I went off hard so as to give myself a chance to shake off the negativity. The first kilometer was alright and the second and third not bad, but I was already losing places, including to ex club mate Max, but he's usually a little faster than me. I was feeling the lactate in my legs by half way, and despite Fergal's suggestion that I'd had a good first lap I had started to struggle by that point. I slipped to over 4 minutes for the fourth kilometer.
I was losing a few more places, and thinking maybe I should ease off to save my legs, but then I found Max coming back towards me, albeit gradually, so I zipped up the man suit and kept the effort going, and managed to ease past him with about 400 meters to go, when we were both baulked slightly by a lapped runner (thanks Gillan!)
My legs were screaming as I passed the funnel towards the hairpin corner, and when I rounded the tree I just couldn't keep tight to it and went several yards across the park trying to straighten up. I felt certain Max would slip past, but perhaps he had the same problem because I entered the funnel still just four seconds ahead.
All in all, even though I was struggling, I was only 12 seconds outside my PB, after a tough race only two days earlier, and finished 15th overall of 151 and first over-50, so I have to be happy with that!
After tea and a toasted tea cake, and a chat with some of the volunteers and runners in the Garden Tea Rooms, I set off on the run home. I took the direct route, but bizarrely, and completely unintentionally, ran it faster than ever before!
As I had the expected hangover this morning I've left my long slow run until tomorrow evening, a decision that had nothing to do with the horrible weather today...
On the first lap instead of turning left over Red Carriage Bridge runners go straight ahead past the lake, crossing back onto the usual route by the MAC. On the second lap we turn right before the bridge.
The first person I saw on arrival was Fergal and we chatted on our way to the Station. I told him how I wasn't really feeling up for it - somehow I just wasn't 'in the zone'. As usual the majority of the 151 runners turned up with just minutes to spare, but as the pre-run briefing took a little longer, explaining the changes, we started a few minutes late.
Knowing how I have sometimes returned decent performances when not initially feeling on best form, I went off hard so as to give myself a chance to shake off the negativity. The first kilometer was alright and the second and third not bad, but I was already losing places, including to ex club mate Max, but he's usually a little faster than me. I was feeling the lactate in my legs by half way, and despite Fergal's suggestion that I'd had a good first lap I had started to struggle by that point. I slipped to over 4 minutes for the fourth kilometer.
I was losing a few more places, and thinking maybe I should ease off to save my legs, but then I found Max coming back towards me, albeit gradually, so I zipped up the man suit and kept the effort going, and managed to ease past him with about 400 meters to go, when we were both baulked slightly by a lapped runner (thanks Gillan!)
My legs were screaming as I passed the funnel towards the hairpin corner, and when I rounded the tree I just couldn't keep tight to it and went several yards across the park trying to straighten up. I felt certain Max would slip past, but perhaps he had the same problem because I entered the funnel still just four seconds ahead.
All in all, even though I was struggling, I was only 12 seconds outside my PB, after a tough race only two days earlier, and finished 15th overall of 151 and first over-50, so I have to be happy with that!
After tea and a toasted tea cake, and a chat with some of the volunteers and runners in the Garden Tea Rooms, I set off on the run home. I took the direct route, but bizarrely, and completely unintentionally, ran it faster than ever before!
As I had the expected hangover this morning I've left my long slow run until tomorrow evening, a decision that had nothing to do with the horrible weather today...
Race Report - BRAT Rowheath 5km Series - Race 1
I held off on writing this post, waiting for the official results. Having done so many parkruns I've gotten used to results being published within hours - spoilt in fact! As it turned out the results for this appeared after those for parkrun on Saturday, so I find myself writing up two race reports.
It's a while since I've been to Rowheath Pavilion, though I was quite familiar with it at one time. The building looks as though it's had a bit of work done and is the better for it. When I first decided to join a club I tried out Bournville Harriers, for whom the pavilion is home, and I only chose Sparkhill Harriers really because they were closer to home. Bournville is a great friendly club, though, and I have several pals there. I always give Bournville runners a cheer when I see them racing.
There were lots of friends present, from those and other clubs. The late evening start meant is was nice and cool when we set off down the hill, and I really hit it hard, then just tried to keep the pace up climbing the hill through the houses at the back of Woodlands park. I completed the first lap in 9:50, then despite the last 2½km feeling much harder clocked almost an identical second split to finish, by my watch at least, in 19:40.56. There was a splash of rain during the second lap but nothing of consequence.
At the finish funnel the timer called "forty-one" as I passed through - fair enough, but when the official results came out I got 19:42. Ah well, close enough. 31 seconds outside my PB, but I felt that was okay given the 'undulating' nature of the course.
I've since had plenty of time to analyse my result, and found that according to the Good Run Guide's age-graded results, which take into account not just age but the course profile, I had a new highest rating of 77.08%. My previous best was 76.78% at Roundhay parkrun last week, so I did score some sort of birthday PB after all, but then topped it just five days later!
It's a while since I've been to Rowheath Pavilion, though I was quite familiar with it at one time. The building looks as though it's had a bit of work done and is the better for it. When I first decided to join a club I tried out Bournville Harriers, for whom the pavilion is home, and I only chose Sparkhill Harriers really because they were closer to home. Bournville is a great friendly club, though, and I have several pals there. I always give Bournville runners a cheer when I see them racing.
There were lots of friends present, from those and other clubs. The late evening start meant is was nice and cool when we set off down the hill, and I really hit it hard, then just tried to keep the pace up climbing the hill through the houses at the back of Woodlands park. I completed the first lap in 9:50, then despite the last 2½km feeling much harder clocked almost an identical second split to finish, by my watch at least, in 19:40.56. There was a splash of rain during the second lap but nothing of consequence.
At the finish funnel the timer called "forty-one" as I passed through - fair enough, but when the official results came out I got 19:42. Ah well, close enough. 31 seconds outside my PB, but I felt that was okay given the 'undulating' nature of the course.
I've since had plenty of time to analyse my result, and found that according to the Good Run Guide's age-graded results, which take into account not just age but the course profile, I had a new highest rating of 77.08%. My previous best was 76.78% at Roundhay parkrun last week, so I did score some sort of birthday PB after all, but then topped it just five days later!
Wednesday 8 June 2011
A Strange Week, In Comparison
Running our Wednesday session on Tuesday evening, and without Joe, I picked the pace up. I wanted to compare how I could perform against how I run with Joe. We use our Wednesday sessions in different ways. For Joe it's a fast run and it's about trying to improve week on week. I have a different agenda. It's more of a steady run for me, and it's a way to encourage and help my pal to improve, as well as a reason to see him and socialise, both on the road and in the pub afterwards.
Over the last eight months or so we've brought our average pace down from anywhere between 8 and 8½ minute miles to around 7:45-7:50, but on my own I got just under 7 minute pace, To be fair, it was a little later in the evening, and cooler for that, and I wasn't held up much. I was working rather harder, though!
It feels strange resting on a Wednesday, but then it's not the norm to be racing on a Thursday. The Rowheath race is the first of a three race series, is part of the Warwickshire Road Race League and is also the Warwickshire County AA 5km Road Championship, so it should attract a large and high quality field. It's been taken over by Birmingham Running Athletics & Triathlon Club following their merger with Birmingham Rowheath Athletics Club.
I missed the whole series last year, and in 2009 my results were all over the place, and not exactly outstanding, mainly I think because they were my first 5km races. I recall thinking the course was quite tough, but it was nothing in comparison to Roundhay parkrun. Provided I can get a decent start, without too much jostling, I would hope to be maybe a minute faster in comparison to 2009, and return a sub-19:30 performance. There, I've said it!
It'll be a good test to compare myself against a good club-runner field, including some ex club mates, although parkruns have some excellent athletes as well of course.
Correction:
It's the second race, on 14 July, which is part of the Warwickshire Road Race League and is the Warwickshire County AA 5km Road Championship!
Over the last eight months or so we've brought our average pace down from anywhere between 8 and 8½ minute miles to around 7:45-7:50, but on my own I got just under 7 minute pace, To be fair, it was a little later in the evening, and cooler for that, and I wasn't held up much. I was working rather harder, though!
It feels strange resting on a Wednesday, but then it's not the norm to be racing on a Thursday. The Rowheath race is the first of a three race series, is part of the Warwickshire Road Race League and is also the Warwickshire County AA 5km Road Championship, so it should attract a large and high quality field. It's been taken over by Birmingham Running Athletics & Triathlon Club following their merger with Birmingham Rowheath Athletics Club.
I missed the whole series last year, and in 2009 my results were all over the place, and not exactly outstanding, mainly I think because they were my first 5km races. I recall thinking the course was quite tough, but it was nothing in comparison to Roundhay parkrun. Provided I can get a decent start, without too much jostling, I would hope to be maybe a minute faster in comparison to 2009, and return a sub-19:30 performance. There, I've said it!
It'll be a good test to compare myself against a good club-runner field, including some ex club mates, although parkruns have some excellent athletes as well of course.
Correction:
It's the second race, on 14 July, which is part of the Warwickshire Road Race League and is the Warwickshire County AA 5km Road Championship!
Monday 6 June 2011
Too Busy Racing and Enjoying Myself
My birthday has messed up my training schedule this weekend, starting with no run home after parkrun on Saturday. It would have been rather a long way, and anyway, as I was going out for the afternoon and evening I only had time for a short warm-down jog. Then no long slow run on Sunday as I was busy with family most of the day (and slightly overhung) then in the evening I was in the pub.
As I got home this morning and had the day off, I slotted in a longish run - 7½ miles, mainly on trails and through parks. I could feel Saturday's hills in my calves, but was fairly comfortable averaging 8 minute miles.
I've had to rearrange the rest of the week too, as I'm racing on Thursday evening, so it's three 5km races in eight days - Roundhay parkrun, BRAT Rowheath Mid-Summer 5km and Cannon Hill parkrun. Tomorrow would normally be intervals, but I'm calling Thursday's race my speed session, and resting on Wednesday, so tomorrow I'll do Wednesday's run, and I'll call it a tempo session!
As I got home this morning and had the day off, I slotted in a longish run - 7½ miles, mainly on trails and through parks. I could feel Saturday's hills in my calves, but was fairly comfortable averaging 8 minute miles.
I've had to rearrange the rest of the week too, as I'm racing on Thursday evening, so it's three 5km races in eight days - Roundhay parkrun, BRAT Rowheath Mid-Summer 5km and Cannon Hill parkrun. Tomorrow would normally be intervals, but I'm calling Thursday's race my speed session, and resting on Wednesday, so tomorrow I'll do Wednesday's run, and I'll call it a tempo session!
Race Report - Roundhay parkrun Event 7 - Birthday Bumps
Roundhay Park was looking glorious in the Saturday morning sunshine, as some 142 happy smiling faces appeared from all directions. This particular event seemed to have interpreted the national call for fancy dress in their own way and pyjamas and teddy bears were de rigeur!
The race is just a little over three laps, and is in the same part of the park as last year's National Cross Country Championships, so I knew that the warnings I'd received of hilliness were likely to be reliable. I'd been told to expect to be around a minute and a half slower than on a flat course. It was a very warm and quite blustery morning too, so I was looking for something like 20:45. I'd be happy with anything under that, really.
Fortunately 'Hill 60' doesn't form part of the route, although it looms over the course and can be seen from most of the way round. The unusual name comes from the site of a First World War battle near Ypres, where many Leeds soldiers lost their lives.
I wondered if I might have set off too fast, as I found myself lying twelfth passing the Mansion House for the first time, at the highest part of the course. There was no time to ponder this, though, as a sharp left (known as 'Gambon Corner' - presumably after the corner on the 'Top Gear' track which Michael Gambon took on two wheels) had us hurtling back down the hill towards the cricket pitch. I managed to overhaul one chap on the first lap, then held station for a while, but was overtaken twice on the last lap. Any thought of a sprint finish goes out of the window as the last 600 meters or so is a real uphill slog. I could hear someone closing on me but I managed to hold him off - it was almost like having a push!
This time I'd remembered to set the Garmin up in time, but it being so hilly the pace readings were pretty meaningless. Toward the end though the running time seemed pretty good - better than I'd hoped in fact - and I hit the funnel on 20:09. No PB for my birthday, but still very happy!
Roundhay parkrun was my 19th, and my fifth different parkrun venue. It was also my ninth fastest despite being easily the hilliest! Good Run Guide gives this race my highest Age-Graded performance at 76.78%, as it takes into account the course profile as well as the runner's age, so in that sense I suppose I could claim a birthday PB...
The race is just a little over three laps, and is in the same part of the park as last year's National Cross Country Championships, so I knew that the warnings I'd received of hilliness were likely to be reliable. I'd been told to expect to be around a minute and a half slower than on a flat course. It was a very warm and quite blustery morning too, so I was looking for something like 20:45. I'd be happy with anything under that, really.
The course swings round the Arena with Hill 60 to the right
Fortunately 'Hill 60' doesn't form part of the route, although it looms over the course and can be seen from most of the way round. The unusual name comes from the site of a First World War battle near Ypres, where many Leeds soldiers lost their lives.
The Mansion House
I wondered if I might have set off too fast, as I found myself lying twelfth passing the Mansion House for the first time, at the highest part of the course. There was no time to ponder this, though, as a sharp left (known as 'Gambon Corner' - presumably after the corner on the 'Top Gear' track which Michael Gambon took on two wheels) had us hurtling back down the hill towards the cricket pitch. I managed to overhaul one chap on the first lap, then held station for a while, but was overtaken twice on the last lap. Any thought of a sprint finish goes out of the window as the last 600 meters or so is a real uphill slog. I could hear someone closing on me but I managed to hold him off - it was almost like having a push!
This time I'd remembered to set the Garmin up in time, but it being so hilly the pace readings were pretty meaningless. Toward the end though the running time seemed pretty good - better than I'd hoped in fact - and I hit the funnel on 20:09. No PB for my birthday, but still very happy!
Roundhay parkrun was my 19th, and my fifth different parkrun venue. It was also my ninth fastest despite being easily the hilliest! Good Run Guide gives this race my highest Age-Graded performance at 76.78%, as it takes into account the course profile as well as the runner's age, so in that sense I suppose I could claim a birthday PB...
Thursday 2 June 2011
Thursday Evening LSR
As I'm off work tomorrow I didn't run home from the office - it's just awkward leaving things there over the weekend - and as I'm away over the weekend I'm not going to get the miles in, so I decided to bring Sunday's long slow run forward to this evening. Unsurprisingly it was a little slower than on previous Sunday mornings, as it was very warm. It was still a fairly pleasurable experience, although I did notice several little twinges and was bathed in sweat. That's it until Roundhay parkrun in Leeds on Saturday morning.
A date has been set for this year's Birmingham Half Marathon. BCC have seen sense and handed control over to someone who knows what their doing! Hence the new name: 'BUPA Great Birmingham Run'. Apparently it's more or less the same route as last year (provisionally) but they're 'modifying' the start and finish areas. Thankfully they seem to be concentrating on improving things rather than just trying to increase numbers again. Fingers crossed it'll be fourth time lucky! Even so, after three poor experiences I don't think I'd be rushing to hand over my thirty quid, even if it weren't 14 days after Chester!
A date has been set for this year's Birmingham Half Marathon. BCC have seen sense and handed control over to someone who knows what their doing! Hence the new name: 'BUPA Great Birmingham Run'. Apparently it's more or less the same route as last year (provisionally) but they're 'modifying' the start and finish areas. Thankfully they seem to be concentrating on improving things rather than just trying to increase numbers again. Fingers crossed it'll be fourth time lucky! Even so, after three poor experiences I don't think I'd be rushing to hand over my thirty quid, even if it weren't 14 days after Chester!
Wednesday 1 June 2011
Runs In The Evening Sunshine
Tuesday was speed session day again. After last weeks abortive attempt I decided, rather than try to move on to the next step, to run that session again the way it should have been run!
It was a lovely evening for a run round the park, and I wasn't alone. I concentrated on the job in hand, though, and was pretty happy with how it went.
In interval 1 I averaged 5:51, interval 2 5:44, 3 5:50 and 4 6:03. Not exactly consistent but as my target was 'about' 6:00 and my average was 8 seconds per mile faster I'll take that. Looking at my pace profile analysis I think some of the fluctuations were down to poor timing of the two minute intervals - starting the stopwatch before I was up to speed or stopping it after I'd slowed.
Perhaps I should ignore pace and concentrate on perceived effort.
This evening was another warm one - I even wore my shades when facing anywhere near West - and we were soon getting hot and sweaty. Despite this Joe went pretty well and we recorded one of our faster times.
We'll be skipping next weeks run as we've both decided to run the BRAT 5km race from Rowheath Pavilion on Thursday night - the first of a series of three monthly races. That means I'll also miss my usual run home from work. I did consider, for about a nanosecond, running the six miles or so home afterwards!
It was a lovely evening for a run round the park, and I wasn't alone. I concentrated on the job in hand, though, and was pretty happy with how it went.
In interval 1 I averaged 5:51, interval 2 5:44, 3 5:50 and 4 6:03. Not exactly consistent but as my target was 'about' 6:00 and my average was 8 seconds per mile faster I'll take that. Looking at my pace profile analysis I think some of the fluctuations were down to poor timing of the two minute intervals - starting the stopwatch before I was up to speed or stopping it after I'd slowed.
Perhaps I should ignore pace and concentrate on perceived effort.
This evening was another warm one - I even wore my shades when facing anywhere near West - and we were soon getting hot and sweaty. Despite this Joe went pretty well and we recorded one of our faster times.
We'll be skipping next weeks run as we've both decided to run the BRAT 5km race from Rowheath Pavilion on Thursday night - the first of a series of three monthly races. That means I'll also miss my usual run home from work. I did consider, for about a nanosecond, running the six miles or so home afterwards!
Sunday 29 May 2011
Hangover-free Jogging
I think I'm getting the hang of this running slowly business - 'jogging' I think they call it.
10.38 miles, part road, part riverside trail and part mill-pool-side path, in 78 minutes, average 8:23 pace. I'm happy with that. I was happy doing it, too, although it was rather warm and windy.
I tried out a different drink to run with. I read somewhere it was good for runs. Dioralyte, as you might guess from the name, is marketed as an aid to recovery from diarrhea. I know lots of people also use it as a hangover cure. That's because it's designed to replace water and body salts - what we runners usually refer to as re-hydration. At around £3 for 6 sachets (or £9 for 20) which make up 200ml, it's available in four flavours. I tried Blackcurrant flavour, it being the only one available in my local chemist, and I have to say it's not very blackcurranty. My first sip tasted very salty, but as my run progressed it gradually became more pleasant. I'm not sure how well it worked, but I haven't any headache or cramps to report. Dioralyte is sugar free but Lucozade Sport is cheaper by volume.
I'm catching up on my 1,500 miles in 2011 target, and as I've agreed to take on Joe's Chester marathon place and have entered the Bristol Half Marathon, my average weekly mileage should rise in the second half of the year.
10.38 miles, part road, part riverside trail and part mill-pool-side path, in 78 minutes, average 8:23 pace. I'm happy with that. I was happy doing it, too, although it was rather warm and windy.
I tried out a different drink to run with. I read somewhere it was good for runs. Dioralyte, as you might guess from the name, is marketed as an aid to recovery from diarrhea. I know lots of people also use it as a hangover cure. That's because it's designed to replace water and body salts - what we runners usually refer to as re-hydration. At around £3 for 6 sachets (or £9 for 20) which make up 200ml, it's available in four flavours. I tried Blackcurrant flavour, it being the only one available in my local chemist, and I have to say it's not very blackcurranty. My first sip tasted very salty, but as my run progressed it gradually became more pleasant. I'm not sure how well it worked, but I haven't any headache or cramps to report. Dioralyte is sugar free but Lucozade Sport is cheaper by volume.
I'm catching up on my 1,500 miles in 2011 target, and as I've agreed to take on Joe's Chester marathon place and have entered the Bristol Half Marathon, my average weekly mileage should rise in the second half of the year.
Saturday 28 May 2011
Fergal for the day!
A strong head wind greeted me as I headed off for Cannon Hill Park this morning, making it easier to stick to the planned eight-minute mile pace! About 3¾ miles in a little over half an hour got me there with plenty of time to spare, but of course Joe was there ahead of me.
As James was happy to handle the timer I marshalled at Fergal's Corner in the absence of the man himself. Filling Fergal's shoes? That's a responsibility which I can only hope I discharged adequately! I did my best to encourage all the runners, though of course I had to give a little extra for all those I knew. Unfortunately I was relieved from my post a little early and missed the last runner. I apologised to Emma later and she didn't seem to mind. Warming my hands around a mug of hot tea I chatted with Roger and Gill, who were excited to be heading off to Canada and later Nepal. I'd be excited too, but I'll have to settle for the Lake District in July.
I was aiming for 8:30 pace, or about 47 minutes run. It actually took me 48:01, that's 8:41 pace, but that was in part down to stopping for a chat with some Sparkhill Harriers I came across on a cross-country training session in Highbury Park. Without that stop, I think I'd have averaged about 8:15. The Chairman, David, told me I was missed and tried to convince me that their subs were good value for money on the grounds of the races which members are entered for free. It was nice to chat to him and Craig, but I don't think I'll be going back in the near future. Perhaps when the cross-country season comes around I might be tempted!
As James was happy to handle the timer I marshalled at Fergal's Corner in the absence of the man himself. Filling Fergal's shoes? That's a responsibility which I can only hope I discharged adequately! I did my best to encourage all the runners, though of course I had to give a little extra for all those I knew. Unfortunately I was relieved from my post a little early and missed the last runner. I apologised to Emma later and she didn't seem to mind. Warming my hands around a mug of hot tea I chatted with Roger and Gill, who were excited to be heading off to Canada and later Nepal. I'd be excited too, but I'll have to settle for the Lake District in July.
I was aiming for 8:30 pace, or about 47 minutes run. It actually took me 48:01, that's 8:41 pace, but that was in part down to stopping for a chat with some Sparkhill Harriers I came across on a cross-country training session in Highbury Park. Without that stop, I think I'd have averaged about 8:15. The Chairman, David, told me I was missed and tried to convince me that their subs were good value for money on the grounds of the races which members are entered for free. It was nice to chat to him and Craig, but I don't think I'll be going back in the near future. Perhaps when the cross-country season comes around I might be tempted!
Thursday 26 May 2011
Mid-Week Round-up - Slow, Slow, Quick, Quick, Slow
I didn't get time to post on Tuesday or Wednesday, so I'll summarise...
Tuesday
I'm trying to get more structure into my training, starting on Tuesday evening. A two mile SLOW jog out, trying hard to keep my pace right down to around 8:20. Even at that pace I caught up with my old club mates on their way out to Moseley Bog. I drew up alongside Gavin who was bringing up the rear and had a chat with him until we went our separate ways.
Arriving at Swanhurst Park I did a little stretching, then started my interval session: 4 x 2 mins at around 6:10 off 2 min jog recoveries. Well, that was the plan! My first interval was at 5:46 pace, the second at 5:49. The third interval was slightly slower, at 5:59, but by the time I'd finished that I'd detonated, and collapsed in a heap! After a few moments I got up and did some stretches then headed home to consider the error of my ways.
Wednesday
The usual session with Joe. My left hamstring and right Achilles were slightly painful after Tuesday's exertions, but I managed to keep up with Joe and we clocked out second fastest run anti-clockwise, fourth overall. Beers afterwards during which we discussed possible half and full marathon for the rest of the year. Joe has a place in the Chester marathon, but won't be able to make it. Chester is one race where transfers are allowed, so I may take his place. On the other hand, we might both do the Spires and Steeples Challenge - a point-to-point marathon-distance run/walk from Lincoln Castle to Sleaford. Two very different events!
Thursday
This evening I ran home from the office. A now familiar run, but again trying to keep the pace down. I feel uncomfortable running slower than eight minutes per mile, and my pace did fluctuate a bit, and only partly because of the hills. Overall, though I covered the 7.59 miles in 1:03:29. That's 8:22 pace, which is pretty much spot on target. As a bonus, I got home just as it started raining!
This weekend
I had an email from Cannon Hill parkrun advising that they were short of volunteers (and specifically a timer - usually my job!) because of the bank holiday. After mulling it over for a couple of days, I replied telling them that I'd decided to run there and back, allowing me to help out. So of course I get another email today saying they now have lots of volunteers so I can run if I like! They've even got one of the regular runner/volunteers, James, to take on the timer. Thing is, I've arranged my training schedule around it now, so I'll be volunteering all the same! Who needs another PB anyway...
Tuesday
I'm trying to get more structure into my training, starting on Tuesday evening. A two mile SLOW jog out, trying hard to keep my pace right down to around 8:20. Even at that pace I caught up with my old club mates on their way out to Moseley Bog. I drew up alongside Gavin who was bringing up the rear and had a chat with him until we went our separate ways.
Arriving at Swanhurst Park I did a little stretching, then started my interval session: 4 x 2 mins at around 6:10 off 2 min jog recoveries. Well, that was the plan! My first interval was at 5:46 pace, the second at 5:49. The third interval was slightly slower, at 5:59, but by the time I'd finished that I'd detonated, and collapsed in a heap! After a few moments I got up and did some stretches then headed home to consider the error of my ways.
Wednesday
The usual session with Joe. My left hamstring and right Achilles were slightly painful after Tuesday's exertions, but I managed to keep up with Joe and we clocked out second fastest run anti-clockwise, fourth overall. Beers afterwards during which we discussed possible half and full marathon for the rest of the year. Joe has a place in the Chester marathon, but won't be able to make it. Chester is one race where transfers are allowed, so I may take his place. On the other hand, we might both do the Spires and Steeples Challenge - a point-to-point marathon-distance run/walk from Lincoln Castle to Sleaford. Two very different events!
Thursday
This evening I ran home from the office. A now familiar run, but again trying to keep the pace down. I feel uncomfortable running slower than eight minutes per mile, and my pace did fluctuate a bit, and only partly because of the hills. Overall, though I covered the 7.59 miles in 1:03:29. That's 8:22 pace, which is pretty much spot on target. As a bonus, I got home just as it started raining!
This weekend
I had an email from Cannon Hill parkrun advising that they were short of volunteers (and specifically a timer - usually my job!) because of the bank holiday. After mulling it over for a couple of days, I replied telling them that I'd decided to run there and back, allowing me to help out. So of course I get another email today saying they now have lots of volunteers so I can run if I like! They've even got one of the regular runner/volunteers, James, to take on the timer. Thing is, I've arranged my training schedule around it now, so I'll be volunteering all the same! Who needs another PB anyway...
Sunday 22 May 2011
Second Good Result Of The Weekend
I've been avoiding an issue with my 'easy' runs. That means both my recovery runs and my Long Slow Runs, supposedly run at an 'easy' pace. For me that means 8:20 mile pace, but almost inevitably, it seems, I start out to fast and never get back on pace, and often end up pushing way too hard.
In running these sessions too quickly I know that I'm jeopardising the effectiveness of my next, harder, session. The whole point of a recovery run is to recover! The point of the LSR is to deliver physiological benefits like increased max VO2 and to train your body to save stored glycogen and burn fat as a fuel source instead. Psychologically, it also prepares us for running for long periods.
I realise that I've probably been missing out on at least two of these benefits, but have been guilty of ignoring that fact.
I was thinking about this last night, prompted by an old podcast from Tom Williams and Martin Yelling at www.marathontalk.com, and decided that today I would concentrate on keeping my pace down.
This morning was lovely and sunny, but when I left the house I soon realised that it was very windy, too. My first half mile was at about 7:40 pace. That's probably OK for Haile Gebrselassie, but I was aiming for 8:20. This was into a strong head wind as well, which should have slowed me down. At this point I crested a bridge over the railway so decided that I really needed to back off and relax. For the second half mile I went the other way, about 8:30, so averaged 8:05 for the mile. Mile two I managed to average 8:16, partly because I'd joined a wooded trail by the river and, while I'd hoped that the trees would offer shelter from the wind, they actually funnelled it and made it even stronger.
The trail opens out into a field, where I was confronted with several marquees and stalls where a fair of some sort was being set up. It was quite surreal, as most of the people around me were dressed either in medieval costume or as specific characters, for example the 'Green Man' was standing to one side playing the pipes.
Despite all this I was managing to concentrate on my pace without getting distracted, and I made sure that my pace for the next few miles was slower still, between 8:30 and 8:40, as not only was I running into a headwind but I climbed a few hills, especially in the fifth mile.
After five miles I was heading north and the wind was mainly behind, so my pace increased a little - in the low to mid 8:20s. Strangely, as I passed through the fair, now properly under way, I quickened, despite having to weave through the families wandering from tent to tent.
The last couple of miles were between 7:15 and 8:13, including, I admit, a little bit of a sprint at the end (couldn't resist!) but all in all, over the full 10.4 miles, my average pace was 8:17. Now I think that's a pretty good result, considering I'd typically end up doing 7:25 to 8:00.
I arrived home hot and sweaty, and a little out of breath, but feeling like I could go back out and run another ten!
In running these sessions too quickly I know that I'm jeopardising the effectiveness of my next, harder, session. The whole point of a recovery run is to recover! The point of the LSR is to deliver physiological benefits like increased max VO2 and to train your body to save stored glycogen and burn fat as a fuel source instead. Psychologically, it also prepares us for running for long periods.
I realise that I've probably been missing out on at least two of these benefits, but have been guilty of ignoring that fact.
I was thinking about this last night, prompted by an old podcast from Tom Williams and Martin Yelling at www.marathontalk.com, and decided that today I would concentrate on keeping my pace down.
This morning was lovely and sunny, but when I left the house I soon realised that it was very windy, too. My first half mile was at about 7:40 pace. That's probably OK for Haile Gebrselassie, but I was aiming for 8:20. This was into a strong head wind as well, which should have slowed me down. At this point I crested a bridge over the railway so decided that I really needed to back off and relax. For the second half mile I went the other way, about 8:30, so averaged 8:05 for the mile. Mile two I managed to average 8:16, partly because I'd joined a wooded trail by the river and, while I'd hoped that the trees would offer shelter from the wind, they actually funnelled it and made it even stronger.
The trail opens out into a field, where I was confronted with several marquees and stalls where a fair of some sort was being set up. It was quite surreal, as most of the people around me were dressed either in medieval costume or as specific characters, for example the 'Green Man' was standing to one side playing the pipes.
Despite all this I was managing to concentrate on my pace without getting distracted, and I made sure that my pace for the next few miles was slower still, between 8:30 and 8:40, as not only was I running into a headwind but I climbed a few hills, especially in the fifth mile.
After five miles I was heading north and the wind was mainly behind, so my pace increased a little - in the low to mid 8:20s. Strangely, as I passed through the fair, now properly under way, I quickened, despite having to weave through the families wandering from tent to tent.
The last couple of miles were between 7:15 and 8:13, including, I admit, a little bit of a sprint at the end (couldn't resist!) but all in all, over the full 10.4 miles, my average pace was 8:17. Now I think that's a pretty good result, considering I'd typically end up doing 7:25 to 8:00.
I arrived home hot and sweaty, and a little out of breath, but feeling like I could go back out and run another ten!
Saturday 21 May 2011
Race Report - Cannon Hill parkrun Event 39 - It's The Shoes Wot Done It!
Maybe the trick is to not use the watch.
After losing the satellites before the start at Brueton parkrun and taking 12 seconds out of my PB, this morning my Garmin was still looking for satellites when the race started, so I didn't even manage to start the stopwatch. Guess what? Another TWENTY seconds faster!
I turned to shake the hand of the guy who pushed me over the line and as he was wearing a stopwatch I asked what time he'd clocked. 19:11? I figured he must have started it late or stopped it early... or both... surely?
I had no expectations of a fast run this morning, but as we got going I found that I felt pretty good, and was lying in around 14th or 15th place as we took the left turn at the Red Carriage Bridge. I found one runner coming backwards on the riverside path heading south-bound, so passed him fairly easily. Rounding the triangle I started to watch for friends coming the other way, particularly Derek, who I knew would be trying to stay with me. I didn't see him, so figured that he must have been close behind me going round the turn. I caught and passed another runner at about the same point but heading north now. I now had a big gap between me and the guy in front, and though I closed it somewhat there was no way I could catch him. Fergal did his usual great job of spurring me on (not just me, of course!), and on the second lap I really put some extra effort in on the uphill stretch from the fish pond toward Fergal, as I didn't want to disappoint him!
With no idea how fast I was going I just powered up past the Tearooms and the station and was cheered home by Mary, Helen and the others.
Derek got the hot beverages and snacks afterwards, and we sat and chatted in the Tearooms for a while, along with several others. I joked with him and Gill that the PB was entirely down to my new 'go-faster' shoes. Derek told me he was looking for something similar, and fancied the Fastwitch - Saucony stablemates of my Kinvaras. I told him I'd seen some in Up And Running in the city centre, above Evans which was where he was going for some clip-less pedals to suit his new cleats. So Derek set off on a run into town and back and I set off on my run home.
I'd decided that I would run home in the Kinvaras after all, partly because I didn't want to carry shoes while running, and I had no problem at all. I chose the 5½ mile route, one I'm getting used to of late, and aside from some people beeping their horn and waving out of the car windows it was entirely uneventful. I smiled and waved back, in case I knew them - quite possibly fellow parkrunners.
I tried to concentrate on posture and good running form, though my mind does tend to drift while running! In the process I clocked my fastest run on this route. So much for the easy/recovery run! I think I the adrenaline must still have been still coursing through my veins after the race.
When the results came through (quick turn-around again folks - well done!) they confirmed 19:11. Wow. Wasn't expecting that! Derek managed sub-20 for the first time at Cannon Hill, and was only six seconds off his Brueton Park PB, so well done him. I received an email from him saying he's bought a pair of Fastwitch and hopes they'll help him to catch me! Dream on, Derek! Heh, heh.
After losing the satellites before the start at Brueton parkrun and taking 12 seconds out of my PB, this morning my Garmin was still looking for satellites when the race started, so I didn't even manage to start the stopwatch. Guess what? Another TWENTY seconds faster!
I turned to shake the hand of the guy who pushed me over the line and as he was wearing a stopwatch I asked what time he'd clocked. 19:11? I figured he must have started it late or stopped it early... or both... surely?
I had no expectations of a fast run this morning, but as we got going I found that I felt pretty good, and was lying in around 14th or 15th place as we took the left turn at the Red Carriage Bridge. I found one runner coming backwards on the riverside path heading south-bound, so passed him fairly easily. Rounding the triangle I started to watch for friends coming the other way, particularly Derek, who I knew would be trying to stay with me. I didn't see him, so figured that he must have been close behind me going round the turn. I caught and passed another runner at about the same point but heading north now. I now had a big gap between me and the guy in front, and though I closed it somewhat there was no way I could catch him. Fergal did his usual great job of spurring me on (not just me, of course!), and on the second lap I really put some extra effort in on the uphill stretch from the fish pond toward Fergal, as I didn't want to disappoint him!
With no idea how fast I was going I just powered up past the Tearooms and the station and was cheered home by Mary, Helen and the others.
Derek got the hot beverages and snacks afterwards, and we sat and chatted in the Tearooms for a while, along with several others. I joked with him and Gill that the PB was entirely down to my new 'go-faster' shoes. Derek told me he was looking for something similar, and fancied the Fastwitch - Saucony stablemates of my Kinvaras. I told him I'd seen some in Up And Running in the city centre, above Evans which was where he was going for some clip-less pedals to suit his new cleats. So Derek set off on a run into town and back and I set off on my run home.
I'd decided that I would run home in the Kinvaras after all, partly because I didn't want to carry shoes while running, and I had no problem at all. I chose the 5½ mile route, one I'm getting used to of late, and aside from some people beeping their horn and waving out of the car windows it was entirely uneventful. I smiled and waved back, in case I knew them - quite possibly fellow parkrunners.
I tried to concentrate on posture and good running form, though my mind does tend to drift while running! In the process I clocked my fastest run on this route. So much for the easy/recovery run! I think I the adrenaline must still have been still coursing through my veins after the race.
When the results came through (quick turn-around again folks - well done!) they confirmed 19:11. Wow. Wasn't expecting that! Derek managed sub-20 for the first time at Cannon Hill, and was only six seconds off his Brueton Park PB, so well done him. I received an email from him saying he's bought a pair of Fastwitch and hopes they'll help him to catch me! Dream on, Derek! Heh, heh.
Friday 20 May 2011
Not So Pretty In Pink
I was looking forward to my run all day yesterday, and revised the route repeatedly through the day, gradually getting longer! When I finally escaped the office my plans were still fairly fluid, but were eight miles plus.
Heading south through the Chinese and gay quarters it was a gorgeous day and there were lots of folk sitting outside pubs and bars, several shouting, well let's say encouragement...
In next to no time I was crossing Edgbaston Road into Cannon Hill Park, beneath the new floodlights of the Warwickshire Cricket Ground. Near 'Fergal's Corner' I noticed a sign - '200 metres to go' I think it said. Very soon I noticed other signs and realised a race route had been marked out, and when I saw the Cancer Research UK logo on one, combined with pink plastic tape, it clicked that it must be Race4Life. That must be, it occurred to me, what the music's for! At first I thought they were getting ready for the weekend, but surely they wouldn't set up two days in advance? Then I noticed that there were a few dozen people gathered in the centre of the park and several more arriving from all directions, so it was clearly an evening run this year.
I've been involved in Race4Life a few times - not as a participant, obviously, it being a ladies-only event - but as a volunteer. Twice I've been one of the guys who hoist a big coloured flag to lead a group, Pied Piper style, to the start line. It's their equivalent of starting pens, with flags for quicker, medium and slower ladies. It can be quite scary when, on a cue from the event director, you raise your flag and several thousand women descend on you! It's a brilliant opportunity for a bit of banter, though, and the whole job is great fun from start to finish, but it can be quite hard work helping with the set-up and packing away afterwards. All that pink can be a bit much after a few hours - it's never been a favourite colour for me. Still, it's all in a good cause.
I ran on through the park, passing more ladies, then did a loop via Moor Lane, Highbury Park and Holders Lane back into Cannon Hill Park, passing more and more R4L runners. I did one loop of the main perimeter path, as in the parkrun, and left via Pebble Mill Fields again, by which time the path was packed with pink-clad ladies showing little if any consideration for other park users - not just me but the general public and cyclists (this on the national Cycle route, where cyclists should be given right of way). zig-zagging across the path looking for ways through the crowd even I accidentally cut up a cyclist coming up behind me. I apologised, of course, but he was fine about it, joking about being more concerned about his front wheel than about my legs. Actually, maybe he wasn't joking, but at least he was smiling, and went on to say that he'd have moved onto the grass were it not for his racing tires.
I ran on and up the hill on Dads Lane to the other entrance to Highbury Park and following a now fairly familiar route via Alcester Road to Moseley, then Wake Green Road and College Road home to Acocks Green. Another really enjoyable run, but again faster than I'd intended - a touch over 11 miles in a touch under 90 minutes, that's 8:03 pace, when I should have been averaging around 8:15, given the hills involved.
Looking forward to parkrun tomorrow, and I'll take a steady run home after, but I'll decide my route in the morning.
Heading south through the Chinese and gay quarters it was a gorgeous day and there were lots of folk sitting outside pubs and bars, several shouting, well let's say encouragement...
In next to no time I was crossing Edgbaston Road into Cannon Hill Park, beneath the new floodlights of the Warwickshire Cricket Ground. Near 'Fergal's Corner' I noticed a sign - '200 metres to go' I think it said. Very soon I noticed other signs and realised a race route had been marked out, and when I saw the Cancer Research UK logo on one, combined with pink plastic tape, it clicked that it must be Race4Life. That must be, it occurred to me, what the music's for! At first I thought they were getting ready for the weekend, but surely they wouldn't set up two days in advance? Then I noticed that there were a few dozen people gathered in the centre of the park and several more arriving from all directions, so it was clearly an evening run this year.
I've been involved in Race4Life a few times - not as a participant, obviously, it being a ladies-only event - but as a volunteer. Twice I've been one of the guys who hoist a big coloured flag to lead a group, Pied Piper style, to the start line. It's their equivalent of starting pens, with flags for quicker, medium and slower ladies. It can be quite scary when, on a cue from the event director, you raise your flag and several thousand women descend on you! It's a brilliant opportunity for a bit of banter, though, and the whole job is great fun from start to finish, but it can be quite hard work helping with the set-up and packing away afterwards. All that pink can be a bit much after a few hours - it's never been a favourite colour for me. Still, it's all in a good cause.
I ran on through the park, passing more ladies, then did a loop via Moor Lane, Highbury Park and Holders Lane back into Cannon Hill Park, passing more and more R4L runners. I did one loop of the main perimeter path, as in the parkrun, and left via Pebble Mill Fields again, by which time the path was packed with pink-clad ladies showing little if any consideration for other park users - not just me but the general public and cyclists (this on the national Cycle route, where cyclists should be given right of way). zig-zagging across the path looking for ways through the crowd even I accidentally cut up a cyclist coming up behind me. I apologised, of course, but he was fine about it, joking about being more concerned about his front wheel than about my legs. Actually, maybe he wasn't joking, but at least he was smiling, and went on to say that he'd have moved onto the grass were it not for his racing tires.
I ran on and up the hill on Dads Lane to the other entrance to Highbury Park and following a now fairly familiar route via Alcester Road to Moseley, then Wake Green Road and College Road home to Acocks Green. Another really enjoyable run, but again faster than I'd intended - a touch over 11 miles in a touch under 90 minutes, that's 8:03 pace, when I should have been averaging around 8:15, given the hills involved.
Looking forward to parkrun tomorrow, and I'll take a steady run home after, but I'll decide my route in the morning.
Wednesday 18 May 2011
Midweek Run
The regular weekly run with Joe, clockwise, started off a little slow. Joe was suffering a little in the heat, putting it down to a busy, nay hectic, weekend with no opportunity for running. As often happens though he seemed to recover as we ran and finished quite strongly. In the end we completed the run faster than last week, and the third fastest clockwise since September.
I wore my new lighter, flatter shoes again, and they felt pretty comfortable. I may race in them this weekend, but if I choose to race and run home afterwards, then I may wear some other shoes, as I'm not sure I'm ready for a longer run in these just yet.
I wore my new lighter, flatter shoes again, and they felt pretty comfortable. I may race in them this weekend, but if I choose to race and run home afterwards, then I may wear some other shoes, as I'm not sure I'm ready for a longer run in these just yet.
Tuesday 17 May 2011
Top Training Run (age-graded, flat-equivalent...)
A repeat of last Tuesday's run, but at a faster pace, now that I've recovered from the Hinckley half marathon. I wore the new shoes again, for the second time, and while I'm loath to suggest that any improvement in pace was directly down to the shoes, I certainly felt faster whatever effect the shoes may or may not have had. On the first couple of sharp turns I felt as though my feet were angled more sideways, and almost as if I were going to slide sideways off the footbed. Not confidence inspiring. After a while, though, I began to feel more secure, and realized that it felt similar to running in my cross country spikes, which are also much flatter and lighter than my usual road shoes.
Probably the best test will be this Saturday, that's if a) I decide to run at Cannon Hill parkrun, as I probably will, b) feel in good fettle, as I hope I will, and c) dare to wear the new shoes.
So, in summary, 4½ miles in 31:56, that's 7:05 pace (or just outside my best 10 mile race pace).
According to Good Run Guide, the route is equivalent to 4.66 miles on the flat, and my age-grade performance was 69.5%. Compared to my best age-graded race performance (in the Action Heart 5-miler in Dudley, 27 February) which was 75.77%, I think that's pretty good for a mid-week training session. Looking at my top 20 it was my 17th best, and best outside of races. I notice that Sunday's run is 20th in that list. Maybe I should slow down a bit...
Happy birthday, by the way, to my running buddy Joe.
Just as I was about to post this, I notice from the blog stats that someone has just visited my Race Report post for... the Action Heart 5! Spooky!
Probably the best test will be this Saturday, that's if a) I decide to run at Cannon Hill parkrun, as I probably will, b) feel in good fettle, as I hope I will, and c) dare to wear the new shoes.
So, in summary, 4½ miles in 31:56, that's 7:05 pace (or just outside my best 10 mile race pace).
According to Good Run Guide, the route is equivalent to 4.66 miles on the flat, and my age-grade performance was 69.5%. Compared to my best age-graded race performance (in the Action Heart 5-miler in Dudley, 27 February) which was 75.77%, I think that's pretty good for a mid-week training session. Looking at my top 20 it was my 17th best, and best outside of races. I notice that Sunday's run is 20th in that list. Maybe I should slow down a bit...
Happy birthday, by the way, to my running buddy Joe.
Just as I was about to post this, I notice from the blog stats that someone has just visited my Race Report post for... the Action Heart 5! Spooky!
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