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.
Monday 27 June 2011
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!
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