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.
Sunday 29 May 2011
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!
Sunday 15 May 2011
Inspiring Surprises
I got up fairly late this morning and watched the Great Manchester run while eating my porridge. Some excellent performances in all the events, but for me the inspirational highlight was Haile Gebrselassie's beaming smile as he approached the tape, receiving what must have been the loudest and warmest cheer of the day.
Chris Thompson was the surprise of the race, probably for the winner too, as Sergiy Lebid and Craig Mottram were expected to be his only competition. Chris stayed on the Emperor's shoulder after Lebid and Mottram were shrugged off and a visibly perturbed Geb had to put in a second surge at around 8km. Coming under the bridge and in sight of the finish that familiar grin returned to the legend's face, and the crowd went wild.
It was great to see local lass Helen Clitheroe lead tape to gun in the women's event, too, especially at the ripe old age of 37!
Suitably inspired, I hit the road, on what was supposed to be a gentle jog. The first ½-mile was a bit quick, but that's pretty much the norm, and I figured I'd slow it down once I was off the road and onto the riverside trails. That's not quite how it went, though - I felt good, the weather was great, and the image in my mind of the Gebrselassie grin kept making me smile too. So, what the hell, I thought - I'm going to enjoy this. And I really did. 7½ miles of running bliss, mainly on leafy trails by the river and the mill pool, and it was a shame to get home! Boy, was I tired, though! I kept finding myself nodding off after lunch, so I eventually gave in and put my feet up for a snooze.
I got my mileage up to 32.6 for the week, increasing my average and bringing me closer to my 1,500 mile 2011 target. I'm not sure why I set this target, as it's a fairly random figure, and I knew even back then that my schedule would vary from week to week as the year progressed, depending on what races I elected to run along the way. Of course, once it was there in black and white (on Good Run Guide), it became something I would continually monitor and measure myself against, and I'm not entirely sure whether that's a good thing.
In other news...
I rediscovered Marathon Talk this afternoon, and listened to a couple of episodes of Martin Yelling and Tom Williams' podcasts. I was, of course, particularly interested in episode 21, the parkrun special, and was surprised to find that Tom is the Event Director at Leeds parkrun, who I spoke to when I first ran there back in October.
As I type, I'm listening to episode 22, which includes an interview with that woman Helen Clitheroe, talking about, among other things, how she'd like to do more 10ks as she starts doing less track stuff - this was back in June!
I've also continued reading Born to Run - I'm now up to chapter 17 (slow, I know, but I tend to have two or three books on the go at any time). It's still entertaining, but the Americanisms and the lapses into self-help-book writing style are a little off putting.
Chris Thompson was the surprise of the race, probably for the winner too, as Sergiy Lebid and Craig Mottram were expected to be his only competition. Chris stayed on the Emperor's shoulder after Lebid and Mottram were shrugged off and a visibly perturbed Geb had to put in a second surge at around 8km. Coming under the bridge and in sight of the finish that familiar grin returned to the legend's face, and the crowd went wild.
It was great to see local lass Helen Clitheroe lead tape to gun in the women's event, too, especially at the ripe old age of 37!
Suitably inspired, I hit the road, on what was supposed to be a gentle jog. The first ½-mile was a bit quick, but that's pretty much the norm, and I figured I'd slow it down once I was off the road and onto the riverside trails. That's not quite how it went, though - I felt good, the weather was great, and the image in my mind of the Gebrselassie grin kept making me smile too. So, what the hell, I thought - I'm going to enjoy this. And I really did. 7½ miles of running bliss, mainly on leafy trails by the river and the mill pool, and it was a shame to get home! Boy, was I tired, though! I kept finding myself nodding off after lunch, so I eventually gave in and put my feet up for a snooze.
I got my mileage up to 32.6 for the week, increasing my average and bringing me closer to my 1,500 mile 2011 target. I'm not sure why I set this target, as it's a fairly random figure, and I knew even back then that my schedule would vary from week to week as the year progressed, depending on what races I elected to run along the way. Of course, once it was there in black and white (on Good Run Guide), it became something I would continually monitor and measure myself against, and I'm not entirely sure whether that's a good thing.
In other news...
I rediscovered Marathon Talk this afternoon, and listened to a couple of episodes of Martin Yelling and Tom Williams' podcasts. I was, of course, particularly interested in episode 21, the parkrun special, and was surprised to find that Tom is the Event Director at Leeds parkrun, who I spoke to when I first ran there back in October.
As I type, I'm listening to episode 22, which includes an interview with that woman Helen Clitheroe, talking about, among other things, how she'd like to do more 10ks as she starts doing less track stuff - this was back in June!
I've also continued reading Born to Run - I'm now up to chapter 17 (slow, I know, but I tend to have two or three books on the go at any time). It's still entertaining, but the Americanisms and the lapses into self-help-book writing style are a little off putting.
Saturday 14 May 2011
Time in Parks
I decided to volunteer this morning. I set off from home at about 8:15 and took the more-or-less direct route to Cannon Hill Park through Moseley, a route I've run several times now. It took me 28:26, averaging 7 minute 34 second pace, which got me there in plenty of time for the 9am start. My pal Derek was there, having also volunteered and been given the 'Numbers' job, which basically involves handing bar-coded finishing tokens to each runner as they come through the funnel. Telling Derek that I'd decided to volunteer I was overheard by Helen, Race Director and Timer for the day, who was also down as timer. Three seconds later I had the timer dongle hanging round my neck, as it took less than that for Helen to relinquish the timer role!
I've worked out that I've volunteered 18 times at Cannon Hill parkrun since we started on August 28th last year, and once at Brueton parkrun, marshaling at their first event on 24th July. That's two more time than I've actually run! I've run at Cannon Hill nine times, Brueton three, Leeds three and Coventry twice. I would have run 18 parkruns had I not got lost in Hull on the way to their 1st birthday event!
With 157 runners we were close to our record turnout of 163, on 23rd April, and had just one more than last week. The winner was a teenage lad who had never run a parkrun before, so was totally unfamiliar with the procedure and with the course, so he just followed the leader until the last lap then powered past to win by six seconds, clocking 16:56. Doesn't it make you sick!
After a cup of tea and a toasted teacake, chatting to Derek and other volunteers and runners in The Garden Tea Rooms, I set the Garmin and headed off on the ten miles home via the cycle route along the River Rea Valley, the Stratford-upon-Avon canal, Chinn Brook rec and up the River Cole valley. However... Got it wrong again!
I conducted a small experiment, trying what appeared on the satellite image as a through path, but actually came to a dead end at a fence and some bushes between the river and some back gardens. No bother, it only added ¼-mile to double back, but turning this over in my head I went into auto-pilot and carried on along the route I used on Thursday. I was half way through Highbury Park before I realised I should have been continuing south along the river. By then it was too big a detour to get back on track, so I settled into the more familiar route, meaning that overall I finished 4½ miles short. Never mind - I shall make it up tomorrow!
I've worked out that I've volunteered 18 times at Cannon Hill parkrun since we started on August 28th last year, and once at Brueton parkrun, marshaling at their first event on 24th July. That's two more time than I've actually run! I've run at Cannon Hill nine times, Brueton three, Leeds three and Coventry twice. I would have run 18 parkruns had I not got lost in Hull on the way to their 1st birthday event!
With 157 runners we were close to our record turnout of 163, on 23rd April, and had just one more than last week. The winner was a teenage lad who had never run a parkrun before, so was totally unfamiliar with the procedure and with the course, so he just followed the leader until the last lap then powered past to win by six seconds, clocking 16:56. Doesn't it make you sick!
After a cup of tea and a toasted teacake, chatting to Derek and other volunteers and runners in The Garden Tea Rooms, I set the Garmin and headed off on the ten miles home via the cycle route along the River Rea Valley, the Stratford-upon-Avon canal, Chinn Brook rec and up the River Cole valley. However... Got it wrong again!
I conducted a small experiment, trying what appeared on the satellite image as a through path, but actually came to a dead end at a fence and some bushes between the river and some back gardens. No bother, it only added ¼-mile to double back, but turning this over in my head I went into auto-pilot and carried on along the route I used on Thursday. I was half way through Highbury Park before I realised I should have been continuing south along the river. By then it was too big a detour to get back on track, so I settled into the more familiar route, meaning that overall I finished 4½ miles short. Never mind - I shall make it up tomorrow!
Friday 13 May 2011
Running With a Legend
Another late post - I would have posted yesterday (honestly!) but unfortunately there was a problem with Blogger:
I looked out of the office window yesterday afternoon and it looked dull and still, perfect! I changed into my running gear and left both my shades and my cap in my bag, and set out on the 7.59 mile route I first checked out about four weeks ago passing through Calthorpe, Cannon Hill and Highbury Parks. Of course five minutes later the sun was bright in my eyes and the wind strong in my face, and it was like that for the next three miles or so.
I was surprised in Cannon hill Park to be bothered by Alan Shearer! A fairly large but friendly dog bounded over to me and skipped around clearly wanting to play, and I could hear his owner calling what I thought was She-ra (Princess of Power?) but then she added the first name and I had to laugh at the idea of a dog named after the footie pundit and England and Newcastle United legend.
Despite the conditions, which were somewhat similar to Sundays, less the rain, and a route nearly as hilly, I managed a pretty good pace, getting home in 58:42, ten seconds faster than last time. I set off slightly slower but finished more strongly.
I still haven't made my mind up about tomorrow. It would be good to race at Cannon Hill parkrun (in my new shoes!) but I'm leaning slightly towards volunteering so that I can run there and back, getting my weekly mileage up.
I looked out of the office window yesterday afternoon and it looked dull and still, perfect! I changed into my running gear and left both my shades and my cap in my bag, and set out on the 7.59 mile route I first checked out about four weeks ago passing through Calthorpe, Cannon Hill and Highbury Parks. Of course five minutes later the sun was bright in my eyes and the wind strong in my face, and it was like that for the next three miles or so.
I was surprised in Cannon hill Park to be bothered by Alan Shearer! A fairly large but friendly dog bounded over to me and skipped around clearly wanting to play, and I could hear his owner calling what I thought was She-ra (Princess of Power?) but then she added the first name and I had to laugh at the idea of a dog named after the footie pundit and England and Newcastle United legend.
Despite the conditions, which were somewhat similar to Sundays, less the rain, and a route nearly as hilly, I managed a pretty good pace, getting home in 58:42, ten seconds faster than last time. I set off slightly slower but finished more strongly.
I still haven't made my mind up about tomorrow. It would be good to race at Cannon Hill parkrun (in my new shoes!) but I'm leaning slightly towards volunteering so that I can run there and back, getting my weekly mileage up.
Wednesday 11 May 2011
Recovery
Joe came round this evening for our weekly run, and we both felt that we were far from recovered. I had difficulty dragging myself out of bed this morning and was tired all day at work. Joe displayed the physical signs of a virus which he felt, probably rightly, had been the cause of his poor (in his own eyes) performance on Sunday.
Well, that's the excuses out of the way early. The run started slowly but actually went pretty well, and we ended up sprinting to try to finish inside 34 minutes, failing by just three seconds.
I'll take my running kit to work tomorrow, but whether I run home, and what route I take, will depend on how I feel through the day. I'm also unsure whether on Saturday I'll run to and from parkrun and volunteering as timer, marshal or whatever, or race and perhaps run home afterwards.
Well, that's the excuses out of the way early. The run started slowly but actually went pretty well, and we ended up sprinting to try to finish inside 34 minutes, failing by just three seconds.
I'll take my running kit to work tomorrow, but whether I run home, and what route I take, will depend on how I feel through the day. I'm also unsure whether on Saturday I'll run to and from parkrun and volunteering as timer, marshal or whatever, or race and perhaps run home afterwards.
A Recovery Run Becomes a Road Test for Shoes and Feet
Joe's extra-curricular work activities have come to a close, so our weekly run returns to Wednesday evenings. Tonight (actually last night now) I wasn't sure what I should do. My schedule said it should be a hill session, but my leg muscles said otherwise - they didn't feel sufficiently recovered from Sunday. I definitely wanted to run, if only to try out my new shoes! I settled on the same undulating route I ran last Wednesday, about 4½ miles.
I set off conscious that my legs felt heavy and almost immediately it seemed that my gait was changed. It may have been my imagination, triggered by the knowledge that my new shoes are much flatter than I usually go for, or it may simply have been down to tight, tired muscles. I even wondered if it could possibly have anything to do with the new compression socks I was wearing, also for the first time! There were too many variables to be sure, so I tried to put it out of my mind, but couldn't help feeling that I was striking more with the mid-foot rather than the heel. This is, after all, a hoped for effect of my shoe choice. Hopefully it will help to improve my posture and running style and reduce the risk of injury. Who knows, perhaps even make me faster!
Despite the tired legs I kept up a decent pace, half convinced that the lighter, flatter shoes made me feel lighter on my feet!
At about 2¼ miles my head was so full of thoughts of shoes, gait, mid- and fore-foot striking, posture, pronation and so on, I forgot to turn left! Rather than turn back, which would only have added a couple of hundred yards, I decided to take the next turn, which I knew would bring me back on course in less than a quarter of a mile but shorten the run by about twice that.
So in the end I ran 4.05 miles in 29:35, that's 7:18 pace, or somewhere in between what I'd planned to run in Sunday's half marathon and what I actually ran. Also substantially faster than I've previously run the unabridged version of this route.
Hopefully I'll get some good miles in during the week, and on Saturday I'll probably run at Cannon Hill parkrun again. If I don't run I'll volunteer, and perhaps run there and back. My pal Derek will be there marshaling, though Joe is away this weekend. Some of the regulars ran at Stratford on Sunday, some in the half and at least one in the full marathon, so it'll be good to compare notes.
I've just started reading Christopher McDougal's 'Born to Run'. I'm not sure it's the 'bible for the barefoot running community' that Ben Fogle describes it as, but it's certainly entertaining, and hey - I'm only four chapters in.
The Hinckley results are still provisional...
I set off conscious that my legs felt heavy and almost immediately it seemed that my gait was changed. It may have been my imagination, triggered by the knowledge that my new shoes are much flatter than I usually go for, or it may simply have been down to tight, tired muscles. I even wondered if it could possibly have anything to do with the new compression socks I was wearing, also for the first time! There were too many variables to be sure, so I tried to put it out of my mind, but couldn't help feeling that I was striking more with the mid-foot rather than the heel. This is, after all, a hoped for effect of my shoe choice. Hopefully it will help to improve my posture and running style and reduce the risk of injury. Who knows, perhaps even make me faster!
Despite the tired legs I kept up a decent pace, half convinced that the lighter, flatter shoes made me feel lighter on my feet!
At about 2¼ miles my head was so full of thoughts of shoes, gait, mid- and fore-foot striking, posture, pronation and so on, I forgot to turn left! Rather than turn back, which would only have added a couple of hundred yards, I decided to take the next turn, which I knew would bring me back on course in less than a quarter of a mile but shorten the run by about twice that.
So in the end I ran 4.05 miles in 29:35, that's 7:18 pace, or somewhere in between what I'd planned to run in Sunday's half marathon and what I actually ran. Also substantially faster than I've previously run the unabridged version of this route.
Hopefully I'll get some good miles in during the week, and on Saturday I'll probably run at Cannon Hill parkrun again. If I don't run I'll volunteer, and perhaps run there and back. My pal Derek will be there marshaling, though Joe is away this weekend. Some of the regulars ran at Stratford on Sunday, some in the half and at least one in the full marathon, so it'll be good to compare notes.
I've just started reading Christopher McDougal's 'Born to Run'. I'm not sure it's the 'bible for the barefoot running community' that Ben Fogle describes it as, but it's certainly entertaining, and hey - I'm only four chapters in.
The Hinckley results are still provisional...
Monday 9 May 2011
Race Report - Hinckley Half Marathon - After an Hour and a Half, 59 Seconds
My fifth race in five weekends and after four PBs... no fifth. I missed out by 59 seconds, posting my fourth best ever HM time.
We arrived nice and early, and had a wander around the start area, which was on the edge of a caravan site by the lakes of Bosworth Water Trust. A very nice venue, spoilt only by the cold wind!
We resisted buying new running shoes from the stall set up in a marquee - I've only just bought my new Kinvara's, haven't even run in them yet. £30 a pair did seem a pretty good deal, although they were probably all last year's models.
Somewhere around a thousand runners collected together, most seeming to arrive just a few minutes before the 10:30 start, but I suspect many had been sheltering from the wind in their cars.
We got off bang on time, and were soon turning south along the country lane leading towards Shenton. The course from the start was mildly undulating and very scenic, and the sometimes narrow country lanes were very quiet, at least until we all arrived!
As usual many had started too far forward, and though I started in the 1hr 30min pen there was no way I could get up to anything like 1hr 30min pace for some time. The first half mile took me 3 mins 42 secs, but the second mile took just 6:52.
Near the staggered junction of Fenn Lanes with Foxcovert Lane on the right and then Mill Lane on the left, a marshal told us we were past half way and then, as I passed him, added "Hey, don't start sprinting yet!" I wish I'd had the breath and wit to come up with a response!
The first eight miles were pretty uneventful but very pleasant, and took 58 minutes and 11 seconds - an average 7:16 pace and only slightly outside my 1 hour 35 minute target. The eight mile mark brings the start of the first of two hills. I'd squeezed an energy gel down my throat just before the canal bridge, knowing that there was a water station just after it. I'd been a little caught out by the weather and found myself alternately wearing and carrying shades and/or cap - the cap being to keep the rain off my face but unwearable when running into the wind.
The first hill didn't feel too bad, but that ninth mile took me just over eight minutes. Coming out of Sutton Cheney over the crest of the hill we were heading north on Bosworth Lane and the pace picked up a little - the tenth mile completed in 7:24, but I'd hoped that the downhill section would bring my average back on track - it didn't!
Just after 'The Duckery' was the next water station, signalling the start of the second uphill mile, and slower than the first at 8:09. My main target was by now forgotten and my hope was for a Personal Best, by however little.
Coming into Market Bosworth a marshal cheerily advised us that we should turn left in the town after which it was downhill. I already knew this, but it was still good to hear! When I reached the turn, however, I found that the road barely dipped below horizontal, and the wind, which seemed to have picked up was suddenly right in my face, which made this stretch feel worse than the hill I'd just climbed.
That feeling was perhaps a little deceptive, as the next mile passed by in 7:30, but even so I felt that a PB was slipping away. The sun was shining brightly now and the rain banished, but the wind was definitely slowing me down.
I gradually upped the pace and between 12½ and 13 averaged 6:38 pace. The finish sprint slipped through a gap in the hedge into the caravan park and although I daren't look at my watch I knew I could be close to a PB, so I put everything into that sprint. I saw two guys ahead of me having a bit of a race between themselves, but I was catching them fast and took the shortest, straightest route - right between them. As I closed in the gap narrowed, but there was no way I could go round now so I had to literally elbow my way through! As soon as I was safely over the line I turned to apologise, but I think they were both too exhausted to care, or perhaps just to short of breath to vent their anger!
I had my timing chip removed by a chap who made some joke which I thought funny at the time but I cannot for the life of me remember. Next stop was to collect my T-shirt from one young lady and a banana and some sort of recovery bar from an even younger lady, then it occurred to me to check my watch... 1:38 something... Bugger!
I grabbed a cup of water and wandered aimlessly for a minute, then headed back toward the course to watch the finishers coming in. Another check of the watch... and I realised it was still running! I must have pressed the wrong button. So, maybe... just maybe (I ran through the post-finish action in my mind) maybe I'd done it, but I wouldn't know until I saw the results. Ah well, there was nothing I could do but wait for Joe cheering in a few others. Joe had clearly had a bad one as I was waiting much longer than I'd expected to, and sure enough he reported later that he'd had difficulty breathing, his chest feeling tight. He's mentioned this a couple of times in recent runs, but we'd trained pretty well so had both thought little of it.
After the drive back and a couple of beers in my local, I got home and started checking for the results. Eventually a provisional set was published, confirming my time as 1:37:03. The results have since been amended with the addition of two late finishers, making 998, but are still provisional. I will of course keep checking, but it's unlikely that my time will change.
Never mind, maybe the Humber Bridge Half Marathon will be the one where I break 90 minutes! And tomorrow I get to run in my new shoes!
We arrived nice and early, and had a wander around the start area, which was on the edge of a caravan site by the lakes of Bosworth Water Trust. A very nice venue, spoilt only by the cold wind!
We resisted buying new running shoes from the stall set up in a marquee - I've only just bought my new Kinvara's, haven't even run in them yet. £30 a pair did seem a pretty good deal, although they were probably all last year's models.
Somewhere around a thousand runners collected together, most seeming to arrive just a few minutes before the 10:30 start, but I suspect many had been sheltering from the wind in their cars.
We got off bang on time, and were soon turning south along the country lane leading towards Shenton. The course from the start was mildly undulating and very scenic, and the sometimes narrow country lanes were very quiet, at least until we all arrived!
As usual many had started too far forward, and though I started in the 1hr 30min pen there was no way I could get up to anything like 1hr 30min pace for some time. The first half mile took me 3 mins 42 secs, but the second mile took just 6:52.
Near the staggered junction of Fenn Lanes with Foxcovert Lane on the right and then Mill Lane on the left, a marshal told us we were past half way and then, as I passed him, added "Hey, don't start sprinting yet!" I wish I'd had the breath and wit to come up with a response!
The first eight miles were pretty uneventful but very pleasant, and took 58 minutes and 11 seconds - an average 7:16 pace and only slightly outside my 1 hour 35 minute target. The eight mile mark brings the start of the first of two hills. I'd squeezed an energy gel down my throat just before the canal bridge, knowing that there was a water station just after it. I'd been a little caught out by the weather and found myself alternately wearing and carrying shades and/or cap - the cap being to keep the rain off my face but unwearable when running into the wind.
The first hill didn't feel too bad, but that ninth mile took me just over eight minutes. Coming out of Sutton Cheney over the crest of the hill we were heading north on Bosworth Lane and the pace picked up a little - the tenth mile completed in 7:24, but I'd hoped that the downhill section would bring my average back on track - it didn't!
Just after 'The Duckery' was the next water station, signalling the start of the second uphill mile, and slower than the first at 8:09. My main target was by now forgotten and my hope was for a Personal Best, by however little.
Coming into Market Bosworth a marshal cheerily advised us that we should turn left in the town after which it was downhill. I already knew this, but it was still good to hear! When I reached the turn, however, I found that the road barely dipped below horizontal, and the wind, which seemed to have picked up was suddenly right in my face, which made this stretch feel worse than the hill I'd just climbed.
That feeling was perhaps a little deceptive, as the next mile passed by in 7:30, but even so I felt that a PB was slipping away. The sun was shining brightly now and the rain banished, but the wind was definitely slowing me down.
I gradually upped the pace and between 12½ and 13 averaged 6:38 pace. The finish sprint slipped through a gap in the hedge into the caravan park and although I daren't look at my watch I knew I could be close to a PB, so I put everything into that sprint. I saw two guys ahead of me having a bit of a race between themselves, but I was catching them fast and took the shortest, straightest route - right between them. As I closed in the gap narrowed, but there was no way I could go round now so I had to literally elbow my way through! As soon as I was safely over the line I turned to apologise, but I think they were both too exhausted to care, or perhaps just to short of breath to vent their anger!
I had my timing chip removed by a chap who made some joke which I thought funny at the time but I cannot for the life of me remember. Next stop was to collect my T-shirt from one young lady and a banana and some sort of recovery bar from an even younger lady, then it occurred to me to check my watch... 1:38 something... Bugger!
I grabbed a cup of water and wandered aimlessly for a minute, then headed back toward the course to watch the finishers coming in. Another check of the watch... and I realised it was still running! I must have pressed the wrong button. So, maybe... just maybe (I ran through the post-finish action in my mind) maybe I'd done it, but I wouldn't know until I saw the results. Ah well, there was nothing I could do but wait for Joe cheering in a few others. Joe had clearly had a bad one as I was waiting much longer than I'd expected to, and sure enough he reported later that he'd had difficulty breathing, his chest feeling tight. He's mentioned this a couple of times in recent runs, but we'd trained pretty well so had both thought little of it.
After the drive back and a couple of beers in my local, I got home and started checking for the results. Eventually a provisional set was published, confirming my time as 1:37:03. The results have since been amended with the addition of two late finishers, making 998, but are still provisional. I will of course keep checking, but it's unlikely that my time will change.
Never mind, maybe the Humber Bridge Half Marathon will be the one where I break 90 minutes! And tomorrow I get to run in my new shoes!
Wednesday 4 May 2011
... and Relax.
Just for a change I resurrected the old Wednesday route around Olton. 4½ miles at a steady canter... well, OK, I let the pace rise a little and got round quicker than I have before. Still, it's only 4½ miles, right? I promise not to run again until Sunday!
Tuesday 3 May 2011
Tapering (Sort Of) for the Half Marathon
I had no run scheduled for Monday, as I'd planned a rest day to follow Sunday's race, however at some point between yesterday's post and going to bed I actually considered going to Coventry on Monday morning for the Godiva May Day 5-miler. I even downloaded an entry form! I managed to rein myself in and not go to Coventry, but somehow in doing so I talked myself out of having a training run too, despite having plenty of time to do so and knowing that due to other commitments my mileage will be down this week. Of course with a half marathon coming up I need to get some rest toward the end of the week anyway.
My weekly run with Joe fell on Tuesday again this week - next week we'll be back to Wednesdays. We went clockwise again and as Joe had had another fall we started off fairly easy. He seemed OK so the pace gradually increased and he was able to put in a bit of a sprint at the end. No records set this time, but a reasonable performance.
The Centurion's Grand Prix Series points table was updated today and I find myself in 17th position overall, and 11th veteran (just ahead of Chris, and second over-50). By the way, I mentioned that three Sparkhill Harriers turned up on Sunday - there were actually five, but I didn't see the other two.
I'm not sure how to structure my training for the remainder of the week. I'll definitely have Thursday, Friday and Saturday off, partly to rest before Hinckley, but also because on Thursday I'll be working 17 hours on the local elections and the AV referendum and I'm going to a gig on Friday evening. On Saturday I shall be operating the timer again at Cannon Hill parkrun - we're being visited by the Lucozade 'Yes' team, who are promoting their latest product offering, Orange Lite. I may come away with a freebie, and no, I don't know what the 'Yes' is about, nor why they can't spell 'light' properly.
Effectively then, I just have tomorrow evening left for half-marathon training. I did consider running home from work, but taking the less pleasant direct route in order not to overdo the mileage. I think I'll defer my decision, but it'll probably be an easy four or five miles.
Over the last four weekends I've run in four races and achieved four PBs. Hopefully at Hinckley I'll make it five in five in five!
My weekly run with Joe fell on Tuesday again this week - next week we'll be back to Wednesdays. We went clockwise again and as Joe had had another fall we started off fairly easy. He seemed OK so the pace gradually increased and he was able to put in a bit of a sprint at the end. No records set this time, but a reasonable performance.
The Centurion's Grand Prix Series points table was updated today and I find myself in 17th position overall, and 11th veteran (just ahead of Chris, and second over-50). By the way, I mentioned that three Sparkhill Harriers turned up on Sunday - there were actually five, but I didn't see the other two.
I'm not sure how to structure my training for the remainder of the week. I'll definitely have Thursday, Friday and Saturday off, partly to rest before Hinckley, but also because on Thursday I'll be working 17 hours on the local elections and the AV referendum and I'm going to a gig on Friday evening. On Saturday I shall be operating the timer again at Cannon Hill parkrun - we're being visited by the Lucozade 'Yes' team, who are promoting their latest product offering, Orange Lite. I may come away with a freebie, and no, I don't know what the 'Yes' is about, nor why they can't spell 'light' properly.
Effectively then, I just have tomorrow evening left for half-marathon training. I did consider running home from work, but taking the less pleasant direct route in order not to overdo the mileage. I think I'll defer my decision, but it'll probably be an easy four or five miles.
Over the last four weekends I've run in four races and achieved four PBs. Hopefully at Hinckley I'll make it five in five in five!
Sunday 1 May 2011
Race Report - Centurion Grand Prix 5-Miler Series - Race 2 (postponed) - PB!
I was optimistic of a good performance this morning as I set off for Archbishop Grimshaw School, race headquarters for the Centurion Running Club's GP5 series, but by the time I arrived it was warm and getting warmer, and windy and getting windier. I started to think a PB was perhaps not so likely.
There didn't seem so many present as usual, perhaps because of the Godiva Mayday 5 miler tomorrow in Coventry, or maybe folks had better things to do on a lovely sunny Bank Holiday weekend. No Joe or Jim this time. My pal/nemesis/thorn-in-side Chris was there as expected, and I had a bit of a chat with him and with the three Sparkhill Harriers who showed up.
I'd spent most of Saturday afternoon studying my pace charts for my last three appearances here, and had settled on a pacing strategy whereby I'd go out fairly hard but try not to get quite as carried away as in March, then drop to around 6:40 per mile until around half way. I'd then allow myself to slip to 6:45 and then 6:50 by four miles, but then try to crank it up again, aiming to finish at 6:30 or faster for the last half mile.
Of course, having decided that a PB was not on the cards, I took no notice of the slip of paper I'd prepared with my planned splits and just ran as hard as I could!
My pace by half-mile slots compared as follows:
(The bottom 'Actual' pace figures are for the additional few feet according to my Garmin)
So, I actually set off faster than in March, and was faster on most parts of the course. I'm not sure why, but I seem to have been slower at each end of the course and faster on the back straight and on the start finish straight (I should explain that the course starts with one short lap of a little over a mile followed by two laps of a little under two miles).
I shall no doubt spend hours poring over the details trying to work out how it happened, and almost undoubtedly reach no proper conclusion, but when it all shakes out - I got my PB. Not just that, I improved my PB by 30 seconds. On a morning when I thought the conditions precluded any PB-threatening performance! Go, as I believe they say, figure.
I don't understand it, I can barely believe it, but I'm very happy about it!
To top it all off, I received a message from Chris letting me know that I was due a prize!
I'd got home and realised that in my giddy hysteria I'd forgotten to collect my 'memento' for completing four of the six race series (I have last year's memento by my side with a drop of scotch in it by way of celebration - I've already had my chocolate steamed pudding and custard). It seems I get a cheque or voucher or something for coming in third in my age group! I haven't ever won anything for running before - it's terribly exciting!
I hope this doesn't affect my amateur status...
There didn't seem so many present as usual, perhaps because of the Godiva Mayday 5 miler tomorrow in Coventry, or maybe folks had better things to do on a lovely sunny Bank Holiday weekend. No Joe or Jim this time. My pal/nemesis/thorn-in-side Chris was there as expected, and I had a bit of a chat with him and with the three Sparkhill Harriers who showed up.
I'd spent most of Saturday afternoon studying my pace charts for my last three appearances here, and had settled on a pacing strategy whereby I'd go out fairly hard but try not to get quite as carried away as in March, then drop to around 6:40 per mile until around half way. I'd then allow myself to slip to 6:45 and then 6:50 by four miles, but then try to crank it up again, aiming to finish at 6:30 or faster for the last half mile.
Of course, having decided that a PB was not on the cards, I took no notice of the slip of paper I'd prepared with my planned splits and just ran as hard as I could!
My pace by half-mile slots compared as follows:
March | May | ||||
Split | Actual | Cumulative | Planned | Actual | Cumulative |
0.5 | 06:09 | 03:05 | 06:20 | 05:56 | 02:58 |
1.0 | 06:25 | 06:17 | 06:30 | 06:20 | 06:08 |
1.5 | 06:39 | 09:37 | 06:40 | 06:30 | 09:23 |
2.0 | 06:43 | 12:58 | 06:40 | 06:53 | 12:50 |
2.5 | 06:42 | 16:19 | 06:40 | 06:39 | 16:09 |
3.0 | 06:55 | 19:46 | 06:50 | 06:51 | 19:35 |
3.5 | 06:54 | 23:13 | 06:50 | 06:54 | 23:02 |
4.0 | 06:54 | 26:40 | 06:50 | 07:00 | 26:31 |
4.5 | 06:40 | 30:00 | 06:40 | 06:28 | 29:45 |
5.0 | 06:36 | 33:18 | 06:35 | 06:37 | 33:04 |
05:58 | 33:36 | 05:57 | 36:06 | ||
(The bottom 'Actual' pace figures are for the additional few feet according to my Garmin)
So, I actually set off faster than in March, and was faster on most parts of the course. I'm not sure why, but I seem to have been slower at each end of the course and faster on the back straight and on the start finish straight (I should explain that the course starts with one short lap of a little over a mile followed by two laps of a little under two miles).
I think it looks like Nessie
I shall no doubt spend hours poring over the details trying to work out how it happened, and almost undoubtedly reach no proper conclusion, but when it all shakes out - I got my PB. Not just that, I improved my PB by 30 seconds. On a morning when I thought the conditions precluded any PB-threatening performance! Go, as I believe they say, figure.
I don't understand it, I can barely believe it, but I'm very happy about it!
To top it all off, I received a message from Chris letting me know that I was due a prize!
I'd got home and realised that in my giddy hysteria I'd forgotten to collect my 'memento' for completing four of the six race series (I have last year's memento by my side with a drop of scotch in it by way of celebration - I've already had my chocolate steamed pudding and custard). It seems I get a cheque or voucher or something for coming in third in my age group! I haven't ever won anything for running before - it's terribly exciting!
I hope this doesn't affect my amateur status...
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