I'm not sure what slowed us down yesterday evening. I've not run much recently, and I've put that down to the walking trip - not really in the mood and probably a little tired still.
Anyway it was rather a slow one.
No run this evening - telling myself I'm resting for Sunday's race in York. Am I kidding myself? Maybe... Let's see how the race goes.
Thursday 28 July 2011
Monday 25 July 2011
A Short Slow Run
Instead of a long slow run on Sunday morning I decided to continue easing myself back in steadily, particularly as I was only a week from the York Jane Tomlinson 10k.
I just did five miles, down the Cole Valley to The Dingles and back, averaging just over eight minutes per mile. I was back in the normal road shoes, my Saucony Hurricanes, which felt comfortable, and my legs felt fine but, strangely, running was making my upper arms ache.
I just did five miles, down the Cole Valley to The Dingles and back, averaging just over eight minutes per mile. I was back in the normal road shoes, my Saucony Hurricanes, which felt comfortable, and my legs felt fine but, strangely, running was making my upper arms ache.
Sunday 24 July 2011
A Lot Less Walking, and a Little Running
Fear not, the wanderer has returned!
The expedition was not entirely successful, partly due to the appalling weather from Friday evening to Thursday morning, but also to a bit of a thigh strain.
My left Vastus Medialis (inner quad) was making it very difficult to go up or down steep hills, something of a problem as I was attempting to climb 42 peaks!
In the end I managed only 20, and spent rather more time - and money - in the tea-rooms, pubs and shops of the valley villages and in Keswick than intended. I also camped on regular campsites every night, when I'd planned to camp wild on at least four occasions. The last two nights on a Camping and Caravanning Club site were a little pricey, but the site did afford superb views over Derwentwater, and of some of the peaks I'd planned to climb and a few that I did.
Once I had the shoes, of course, I couldn't resist trying both them and my rested thigh out, so I got up early yesterday and set off through the town centre as the market traders were setting up by the Moot Hall, and then out into the countryside. The leg held up, and I was frustrated at having to keep to the roads, the shoes not being quite the thing for off-road trails, but I did manage a very enjoyable and reasonably pain-free six miles or so.
The expedition was not entirely successful, partly due to the appalling weather from Friday evening to Thursday morning, but also to a bit of a thigh strain.
My left Vastus Medialis (inner quad) was making it very difficult to go up or down steep hills, something of a problem as I was attempting to climb 42 peaks!
In the end I managed only 20, and spent rather more time - and money - in the tea-rooms, pubs and shops of the valley villages and in Keswick than intended. I also camped on regular campsites every night, when I'd planned to camp wild on at least four occasions. The last two nights on a Camping and Caravanning Club site were a little pricey, but the site did afford superb views over Derwentwater, and of some of the peaks I'd planned to climb and a few that I did.
Maiden Moor, Catbells and Hindscarth, across Derwentwater
I did make one running-related purchase while in Keswick. I found the New Balance factory outlet, so popped in to have a browse. I resisted at first, but went back later for a half-price pair of light-weight minimalist shoes (RC130X).
Once I had the shoes, of course, I couldn't resist trying both them and my rested thigh out, so I got up early yesterday and set off through the town centre as the market traders were setting up by the Moot Hall, and then out into the countryside. The leg held up, and I was frustrated at having to keep to the roads, the shoes not being quite the thing for off-road trails, but I did manage a very enjoyable and reasonably pain-free six miles or so.
Thursday 14 July 2011
Cross-Training on the Fells
Last night's run was my last for a while, unless I'm tempted to try a little fell running during my imminent seven-or-eight-day Lake District expedition!
As we're both missing the Rowheath Mid-Summer 5km race on Thursday, for different reasons, Joe and I ran our usual Wednesday session, clockwise, followed by the usual couple of beers down the local.
This will be, then, my last post for a while. If I'm not back in a couple of weeks, call Mountain Rescue!
As we're both missing the Rowheath Mid-Summer 5km race on Thursday, for different reasons, Joe and I ran our usual Wednesday session, clockwise, followed by the usual couple of beers down the local.
This will be, then, my last post for a while. If I'm not back in a couple of weeks, call Mountain Rescue!
Wednesday 13 July 2011
Onwards and Upwards... and Round and Round
For whatever reasons, I haven't done a proper speed session for a while so, after a really good weekend's training, today it was back to Swanshurst Park to zip up the man suit and get on with it.
My last two speed sessions were a little while ago, and consisted of some quite short efforts: 4 x 2 minutes, with first 2 minute and then 1½ minute jog recoveries.
This time I cranked it up a bit and went for 4 x 3 minutes off 2 minute jog recoveries. This was of course preceded by a two mile jog warm up and stretches, and followed by a few more stretches, a two mile jog warm down and finally more stretches.
I was fairly happy with my efforts, though I overdid the first and slowed with each successive interval. I also messed up my recording, so I can't be certain of my pace throughout, but I think it went something like 5:45, 5:50, 6:15, 6:20, and I think the last one might have been a little short, too!
Hopefully I'll make these sessions more regular, and in doing so start to judge my first effort pace better, so that I gain consistency through the session. That said, there'll be no speed session next week, unless I drop my rucksack and sprint round and round the top of Skafell, or whichever peak I happen to be on come Tuesday evening!
My last two speed sessions were a little while ago, and consisted of some quite short efforts: 4 x 2 minutes, with first 2 minute and then 1½ minute jog recoveries.
This time I cranked it up a bit and went for 4 x 3 minutes off 2 minute jog recoveries. This was of course preceded by a two mile jog warm up and stretches, and followed by a few more stretches, a two mile jog warm down and finally more stretches.
I was fairly happy with my efforts, though I overdid the first and slowed with each successive interval. I also messed up my recording, so I can't be certain of my pace throughout, but I think it went something like 5:45, 5:50, 6:15, 6:20, and I think the last one might have been a little short, too!
Hopefully I'll make these sessions more regular, and in doing so start to judge my first effort pace better, so that I gain consistency through the session. That said, there'll be no speed session next week, unless I drop my rucksack and sprint round and round the top of Skafell, or whichever peak I happen to be on come Tuesday evening!
Sunday 10 July 2011
Shaking Up the Long Runs
As the Gingerbread man has nearly poked his nose in (or should that be out?) where it wasn't wanted twice this week, I waited until I'd taken care of business this morning before heading out. Unfortunately that meant starting at twenty past ten when the sun, and the temperature, were higher. Also I had stuff to do this afternoon, so I ended up missing the mini Jazz festival at Sarehole Mill.
Listening to another past episode of Marathon Talk I was inspired to try something new with my long run - the 'Paced Long Run'. The idea is split the run into a start, middle and end, and to vary the pace between sections of the run, making one third the pace section, run at TRP, while the rest of the run is at a slower pace. The faster section could by any of the three - whichever you choose will give a different benefit.
You can also introduce the 'Fatigue Run', where you run the first half of a run faster than the second. This gets you used to the negative split and to running when your legs are tired. The first half, at TRP, fatigues your legs for the second half which is basically just time on your feet.
The 'Progression Paced Run', is basically the reverse - running the latter part of the run faster than the first, but the second part is a bit shorter.
Then the 'Accelerated Pace Run', hammering the second section faster than TRP!
All this gets you used to running various sections of your run at race pace, helps you to finish strong and gives you the confidence come race day, both consciously and sub-consciously, that you're capable both of changing your pace and of running at race pace at different times during the race.
So, to ease this strategy into my training, today I opted to run the first two thirds at an easy pace - a minute per mile slower than target race pace - and the last third at 'TRP'. My target for Bristol half marathon is 1:35, so TRP is 7:15 minutes per mile. Accelerating from around 8:15 to around 7:15 was tricky. Firstly, it's really difficult to judge and to settle into the new pace. Secondly, at least to begin with, the faster pace felt really hard and made me question whether I'd possibly be able to keep it up over a whole race. I had to remind myself that I still have several weeks of training to go yet and that of course it's hard - that's the point - just zip up the man suit and get on with it!
On the trail I came upon a chap standing on one side of the path with his back to me. Not apparently doing anything untoward, but a little strange, as there wasn't much of a view. Suddenly though, I spotted a little dog hidden in the undergrowth on the other side of the path, and then spied the (retractable as it turned out) lead, stretched across my path like a trip-wire! Fortunately he heard me coming and, retracting the lead jumped quickly to the dog's side of the path out of my way, apologising profusely. I have to admit it was pretty smartly done!
Contemplating this near miss, it occurred to me that I might have noticed the lead were I not still wearing my shades when I was already shaded from the sun by the trees. I also thought that perhaps leads should be made more visible, perhaps using white nylon rather than silver-grey wire (retractable or otherwise).
I had forgotten finding on my last visit that a later section of the trail had become a little overgrown with nettles and brambles. Of course this being summer they'd grown even bigger. I found myself having to hurdle patches of brier, then having to stop and push nettles down with my feet to avoid stinging my shins and even thighs. It just got worse, however, so I pretty soon gave up and doubled back, taking instead the parallel path which I normally use for the return leg.
I came upon another dog, and it's owner, crossing a narrow wooden footbridge. The dog was very well behaved, and so was the owner. They both kept to one side, and I got a smile and a cheery "Morning!". That was from the owner, not the dog. What struck me most though was the lead, which while not retractable was fashioned from broad white tape. What a good idea!
I'm almost back on track for my target of 1500 miles in 2011 - just 23½ miles short, but with half and full marathons on the horizon the weekly training miles are edging back up.
Listening to another past episode of Marathon Talk I was inspired to try something new with my long run - the 'Paced Long Run'. The idea is split the run into a start, middle and end, and to vary the pace between sections of the run, making one third the pace section, run at TRP, while the rest of the run is at a slower pace. The faster section could by any of the three - whichever you choose will give a different benefit.
You can also introduce the 'Fatigue Run', where you run the first half of a run faster than the second. This gets you used to the negative split and to running when your legs are tired. The first half, at TRP, fatigues your legs for the second half which is basically just time on your feet.
The 'Progression Paced Run', is basically the reverse - running the latter part of the run faster than the first, but the second part is a bit shorter.
Then the 'Accelerated Pace Run', hammering the second section faster than TRP!
All this gets you used to running various sections of your run at race pace, helps you to finish strong and gives you the confidence come race day, both consciously and sub-consciously, that you're capable both of changing your pace and of running at race pace at different times during the race.
So, to ease this strategy into my training, today I opted to run the first two thirds at an easy pace - a minute per mile slower than target race pace - and the last third at 'TRP'. My target for Bristol half marathon is 1:35, so TRP is 7:15 minutes per mile. Accelerating from around 8:15 to around 7:15 was tricky. Firstly, it's really difficult to judge and to settle into the new pace. Secondly, at least to begin with, the faster pace felt really hard and made me question whether I'd possibly be able to keep it up over a whole race. I had to remind myself that I still have several weeks of training to go yet and that of course it's hard - that's the point - just zip up the man suit and get on with it!
On the trail I came upon a chap standing on one side of the path with his back to me. Not apparently doing anything untoward, but a little strange, as there wasn't much of a view. Suddenly though, I spotted a little dog hidden in the undergrowth on the other side of the path, and then spied the (retractable as it turned out) lead, stretched across my path like a trip-wire! Fortunately he heard me coming and, retracting the lead jumped quickly to the dog's side of the path out of my way, apologising profusely. I have to admit it was pretty smartly done!
Contemplating this near miss, it occurred to me that I might have noticed the lead were I not still wearing my shades when I was already shaded from the sun by the trees. I also thought that perhaps leads should be made more visible, perhaps using white nylon rather than silver-grey wire (retractable or otherwise).
I had forgotten finding on my last visit that a later section of the trail had become a little overgrown with nettles and brambles. Of course this being summer they'd grown even bigger. I found myself having to hurdle patches of brier, then having to stop and push nettles down with my feet to avoid stinging my shins and even thighs. It just got worse, however, so I pretty soon gave up and doubled back, taking instead the parallel path which I normally use for the return leg.
I came upon another dog, and it's owner, crossing a narrow wooden footbridge. The dog was very well behaved, and so was the owner. They both kept to one side, and I got a smile and a cheery "Morning!". That was from the owner, not the dog. What struck me most though was the lead, which while not retractable was fashioned from broad white tape. What a good idea!
I'm almost back on track for my target of 1500 miles in 2011 - just 23½ miles short, but with half and full marathons on the horizon the weekly training miles are edging back up.
Race Report - Cannon Hill parkrun Event 46 - Threshold Run
I took the bus down to Cannon Hill this morning, prepared to volunteer as several key people were away this week. Stand in Race Director Matt had everything in hand, and had plenty of volunteers, so I was free to run.
It was nice to see several Sparkhill Harriers and other friends, including Jim, who I haven't seen for a while and Joe, who I see rather a lot!
The plan was, if I ended up running, to not race but treat it as a threshold run. With that in mind I joined Sparkhill Harriers Dave and Grahame well away from the line, and we were busy chatting when Matt set us up - I was actually facing the wrong way at the time but at least I'd got my Garmin connected in time.
I let the field sort itself out around me and then, once on the main perimeter path, settled into a rhythm. confess It felt good to be in amongst people (and passing them!) instead of being nearer the sharp end where the company is more sparse. It was nice to have the opportunity, and the breath, to encourage friends as I passed them, though it did occur to me that it might seem that I was taking the you-know-what! I had chance to thank all the marshals properly, though I felt the need to explain to Fergal that I was on a tempo run...
I wasn't paying much attention to my watch but did notice that a couple of ½km splits were sub-2 minutes, which was a bit of a surprise! I didn't bother to stop my watch either, but looking at the analysis later it seems as though I got round in about 19:50, which would have been a PB as recently as this February! Because Mary, the Event Director, and the more technology-savvy Race Directors are all elsewhere, the results will be published later than usual, probably Sunday evening, so I'll have to wait until then to confirm my time. I have signed up to the new facility to have results (or a thank-you message when volunteering) texted to me automatically as soon as the database is updated at parkrun Towers.
Another pal, Orlando, was parkrunning on his birthday, and celebrated in great style by winning for the first time. Happy birthday, mate!
After a cup of tea and a chat I set off on the run home, a familiar 5½ mile route, on which I saw yet more Sparkhill Harriers, training in Highbury Park. I really enjoyed the run, despite developing in the last mile an urgent need to get to the bathroom. Perhaps that's why it was one of my fastest runs on this route though a couple of minutes slower than last week. That's the second time on the trot, so to speak.
I notice from my records on Good Run Guide that I've now done 26.2 miles this week. Now why does that number seem familiar? Ten more tomorrow, or thereabouts.
It was nice to see several Sparkhill Harriers and other friends, including Jim, who I haven't seen for a while and Joe, who I see rather a lot!
The plan was, if I ended up running, to not race but treat it as a threshold run. With that in mind I joined Sparkhill Harriers Dave and Grahame well away from the line, and we were busy chatting when Matt set us up - I was actually facing the wrong way at the time but at least I'd got my Garmin connected in time.
I let the field sort itself out around me and then, once on the main perimeter path, settled into a rhythm. confess It felt good to be in amongst people (and passing them!) instead of being nearer the sharp end where the company is more sparse. It was nice to have the opportunity, and the breath, to encourage friends as I passed them, though it did occur to me that it might seem that I was taking the you-know-what! I had chance to thank all the marshals properly, though I felt the need to explain to Fergal that I was on a tempo run...
I wasn't paying much attention to my watch but did notice that a couple of ½km splits were sub-2 minutes, which was a bit of a surprise! I didn't bother to stop my watch either, but looking at the analysis later it seems as though I got round in about 19:50, which would have been a PB as recently as this February! Because Mary, the Event Director, and the more technology-savvy Race Directors are all elsewhere, the results will be published later than usual, probably Sunday evening, so I'll have to wait until then to confirm my time. I have signed up to the new facility to have results (or a thank-you message when volunteering) texted to me automatically as soon as the database is updated at parkrun Towers.
Another pal, Orlando, was parkrunning on his birthday, and celebrated in great style by winning for the first time. Happy birthday, mate!
After a cup of tea and a chat I set off on the run home, a familiar 5½ mile route, on which I saw yet more Sparkhill Harriers, training in Highbury Park. I really enjoyed the run, despite developing in the last mile an urgent need to get to the bathroom. Perhaps that's why it was one of my fastest runs on this route though a couple of minutes slower than last week. That's the second time on the trot, so to speak.
I notice from my records on Good Run Guide that I've now done 26.2 miles this week. Now why does that number seem familiar? Ten more tomorrow, or thereabouts.
Saturday 9 July 2011
Mid Week, Mid Distance, Mid Pace
I ran home from the office on Thursday evening, around 7.6 miles via Cannon Hill and Highbury parks. In the third mile, in Cannon Hill park, I realised my Garmin hadn't been beeping at me. I'd switched autolap off for the hill session on Tuesday and still hadn't switched it back on. I did exactly the same thing the last time I ran this route, though I realised much earlier that time. Switching autolap on mid-run causes a massive spike in the graph, which makes it impossible to read, and the remaining points also appear to be much slower than they really are.
As you can see in the graph here which shows those last two runs on this route, it looks as though I briefly decelerated to over 100 Mins per mile, and the point at about 4½ miles appears to be over 20 mins per mile on the scale, but hovering the mouse over it shows that the pace was actually measured as 9:19 mins per mile.
I'm sure it must be possible to edit out spurious readings, but I have yet to figure out how.
The run itself was quite enjoyable, and quite pain free, which is nice, but I had to make a dash for home at the end to avoid what Tony Audenshawe, of Marathon Talk (oh, and one of those TV soaps) refers to as 'going for a Gingerbread Man'.
As you can see in the graph here which shows those last two runs on this route, it looks as though I briefly decelerated to over 100 Mins per mile, and the point at about 4½ miles appears to be over 20 mins per mile on the scale, but hovering the mouse over it shows that the pace was actually measured as 9:19 mins per mile.
I'm sure it must be possible to edit out spurious readings, but I have yet to figure out how.
The run itself was quite enjoyable, and quite pain free, which is nice, but I had to make a dash for home at the end to avoid what Tony Audenshawe, of Marathon Talk (oh, and one of those TV soaps) refers to as 'going for a Gingerbread Man'.
Thursday 7 July 2011
A Quiet Run and Some Target Talk
One of us (not Joe) was recovering from a hill session last night, while the other was still recovering from the half marathon last Sunday... For both of us the hill half way round our (anti-clockwise) Wednesday run was a bit tough. We were both a little quiet at that point this week!
I'm still a little behind on my target of 1,500 miles in 2011, having competed 734.9 miles now, 187 days into the year - that's 49% of the miles in 51% of the time, but with marathon training to come!
I've not made much progress with two other goals either, namely my 10 mile and half marathon times.
I hope to bring my 10 mile PB down to sub-70 minutes, but haven't run a 10 mile race so far this year, and have none planned - though there are a couple I might be tempted to enter if I'm in decent shape later in the year - the Thirsk 10 at the racecourse in North Yorkshire in November and the Christmas Pudding 10 at Sneyd in the West Midlands in December. I also quite fancy the Stockport 10, though I think that may clash with Sneyd.
My half marathon PB is currently 1:36:04, set at Coventry back in October 2009. I've struggled to get near that, let alone take over a minute off it, my best this year being 1:37:03 at Hinckley, but I hope to smash that target in September at Bristol.
If I may plug a podcast, I'd like to recommend Marathon Talk, from Tom Williams and Martin Yelling, with a little help from Tony Audenshaw (probably best known to non-runners as Bob Hope in 'Emmerdale'). They've done some great interviews and it's great for training tips. In this week's episode there's a mention of Matthew Good, who you may remember I wrote about here last Friday.
I'm still a little behind on my target of 1,500 miles in 2011, having competed 734.9 miles now, 187 days into the year - that's 49% of the miles in 51% of the time, but with marathon training to come!
I've not made much progress with two other goals either, namely my 10 mile and half marathon times.
I hope to bring my 10 mile PB down to sub-70 minutes, but haven't run a 10 mile race so far this year, and have none planned - though there are a couple I might be tempted to enter if I'm in decent shape later in the year - the Thirsk 10 at the racecourse in North Yorkshire in November and the Christmas Pudding 10 at Sneyd in the West Midlands in December. I also quite fancy the Stockport 10, though I think that may clash with Sneyd.
My half marathon PB is currently 1:36:04, set at Coventry back in October 2009. I've struggled to get near that, let alone take over a minute off it, my best this year being 1:37:03 at Hinckley, but I hope to smash that target in September at Bristol.
If I may plug a podcast, I'd like to recommend Marathon Talk, from Tom Williams and Martin Yelling, with a little help from Tony Audenshaw (probably best known to non-runners as Bob Hope in 'Emmerdale'). They've done some great interviews and it's great for training tips. In this week's episode there's a mention of Matthew Good, who you may remember I wrote about here last Friday.
Tuesday 5 July 2011
Swings and Roundabouts
Faced with the prospect of my first speed session in almost three weeks, I did some hills. I think of it as a sensible compromise... oh, OK, I chickened out!
It was still a fairly tough session, although not a long one. I don't suppose it makes a great deal of difference in the big picture.
I'm not going to worry too much about my training schedule just now, as my Lake District trip will mess it up anyway, and there's plenty of time to get back on track for Bristol and Chester.
It was still a fairly tough session, although not a long one. I don't suppose it makes a great deal of difference in the big picture.
I'm not going to worry too much about my training schedule just now, as my Lake District trip will mess it up anyway, and there's plenty of time to get back on track for Bristol and Chester.
Monday 4 July 2011
What A Difference A Few Degrees Makes
Last Sunday, Humber Bridge half marathon. 13.1 miles in 1:46.
This Sunday, training run. 13.15 miles in 1:49½.
So in my training run, my Long Slow Run, I was barely any slower than in a race, despite that race only being a week earlier, and therefore still 'in my legs' as they say.
What was the difference then? Well the training run wasn't quite as hilly as the race, but it still had hills, plus several of those pesky little Achilles-testing bridges one finds on the GUC towpath in the city. And on the basis that that difference should have been outweighed by the stiffness still in my muscles, I can only assume that the main factor was the temperature.
So something like 7 degrees C is roughly equivalent to the difference between racing and jogging!
OK, so there may have been a few other factors involved, but I was still surprised to find so little difference between my times.
I started out running through the backstreets and onto the Grand Union Canal, which I followed all the way into the city, then on the Birmingham & Fazeley - the first half of a half marathon-equivalent route I've used several times over the years, though not recently. I passed several cyclists wearing hi-viz 'Sky Ride' bibs. I'd forgotten that this event was on that day, and hadn't checked their route for potential conflicts.
Farmers Bridge, near the National Indoor Arena, is my half way point on that route, but today rather than crossing the canal and heading back I continued past the NIA before crossing and joining the Worcester & Birmingham canal, past Sea World, Brindleyplace and the National Convention Centre. Turning right after Gas Street Basin I leave the canal via the Granville Street bridge, down the side of the Mailbox and via Hill Street onto National Cycle Route 5.
In the end I crossed the Sky Ride route three times - four if you count both sides of Sherlock Street, where the cyclists were travelling in both directions!
I last crossed their path on Cannon Hill Road, where they continued across Edgbaston Road into Cannon Hill Park while I turned left, heading along Salisbury Road and home via Moseley village.
Although I could certainly feel the tiredness still in my legs, I was surprisingly, and happily, free of any of the usual niggling aches and pains which I suffer in longer runs. Bring on Bristol and Chester!
This Sunday, training run. 13.15 miles in 1:49½.
So in my training run, my Long Slow Run, I was barely any slower than in a race, despite that race only being a week earlier, and therefore still 'in my legs' as they say.
What was the difference then? Well the training run wasn't quite as hilly as the race, but it still had hills, plus several of those pesky little Achilles-testing bridges one finds on the GUC towpath in the city. And on the basis that that difference should have been outweighed by the stiffness still in my muscles, I can only assume that the main factor was the temperature.
So something like 7 degrees C is roughly equivalent to the difference between racing and jogging!
OK, so there may have been a few other factors involved, but I was still surprised to find so little difference between my times.
I started out running through the backstreets and onto the Grand Union Canal, which I followed all the way into the city, then on the Birmingham & Fazeley - the first half of a half marathon-equivalent route I've used several times over the years, though not recently. I passed several cyclists wearing hi-viz 'Sky Ride' bibs. I'd forgotten that this event was on that day, and hadn't checked their route for potential conflicts.
Farmers Bridge, near the National Indoor Arena, is my half way point on that route, but today rather than crossing the canal and heading back I continued past the NIA before crossing and joining the Worcester & Birmingham canal, past Sea World, Brindleyplace and the National Convention Centre. Turning right after Gas Street Basin I leave the canal via the Granville Street bridge, down the side of the Mailbox and via Hill Street onto National Cycle Route 5.
In the end I crossed the Sky Ride route three times - four if you count both sides of Sherlock Street, where the cyclists were travelling in both directions!
I last crossed their path on Cannon Hill Road, where they continued across Edgbaston Road into Cannon Hill Park while I turned left, heading along Salisbury Road and home via Moseley village.
Although I could certainly feel the tiredness still in my legs, I was surprisingly, and happily, free of any of the usual niggling aches and pains which I suffer in longer runs. Bring on Bristol and Chester!
Saturday 2 July 2011
Decisions, Decisions
The last thing I said to Joe on Wednesday evening, after the pub, was that I'd see him today for parkrun. I added though that I'd wait to see how I felt on the day to decide exactly what running I'd be doing.
There were various combinations to consider - firstly whether to run the race and, if so, at proper race pace or a bit slower, whether to run to the park or home afterwards, or both, and in each case, which route to take.
Typically, my decision was left to the last minute - I took the bus to the park, and only when I arrived and spoke to Event Director Mary did I decide not to run the race. Well, they were short of volunteers... So, as I often do, I operated the timer. After clicking the last runner in and collecting up the finish funnel stakes and tape, I set off running home. Then I turned round and set off again, in the opposite direction, having decided, again at the last moment, to change my route.
It was a beautiful sunny morning with barely a breeze, so some of the parkrunners rather felt the heat, but everyone seemed to have a good run and I enjoyed helping out.
The run home, in the end, was 5½ miles through a couple of parks, and quicker than usual at 41:29, then again every time I've done that route before it's followed either running to the park or in parkrun! It was still very warm and still, so when I saw a cheeky kid spraying passing cars with his 'super soaker' I called to him, raised my arms and got a good drenching! Oh, how we laughed.
There were various combinations to consider - firstly whether to run the race and, if so, at proper race pace or a bit slower, whether to run to the park or home afterwards, or both, and in each case, which route to take.
Typically, my decision was left to the last minute - I took the bus to the park, and only when I arrived and spoke to Event Director Mary did I decide not to run the race. Well, they were short of volunteers... So, as I often do, I operated the timer. After clicking the last runner in and collecting up the finish funnel stakes and tape, I set off running home. Then I turned round and set off again, in the opposite direction, having decided, again at the last moment, to change my route.
It was a beautiful sunny morning with barely a breeze, so some of the parkrunners rather felt the heat, but everyone seemed to have a good run and I enjoyed helping out.
The run home, in the end, was 5½ miles through a couple of parks, and quicker than usual at 41:29, then again every time I've done that route before it's followed either running to the park or in parkrun! It was still very warm and still, so when I saw a cheeky kid spraying passing cars with his 'super soaker' I called to him, raised my arms and got a good drenching! Oh, how we laughed.
Friday 1 July 2011
Getting Better
By Thursday I was feeling much better recovered, and looking forward to my evening run. I waited until just before 6pm before heading out, just to let the temperature drop a little. It was still pretty warm, but there was some relief from a light shower two or three miles in. I enjoyed my 7½ miles through various parks and recreation grounds, but was rather slower than it felt! At one point early on I felt sure I was exceeding my intended 8:20-ish, but when I checked my watch I was actually running a disappointing 8:30 but I felt like I was doing 7:30!
Over the course of the run I managed to average just a touch faster than my target at 8:13.
I've been in touch with Tim again, and we plan to run Bristol HM together to launch a foundation in Matthew's name - watch this space!
Over the course of the run I managed to average just a touch faster than my target at 8:13.
I've been in touch with Tim again, and we plan to run Bristol HM together to launch a foundation in Matthew's name - watch this space!
Another Slow One
Joe came over on Wednesday and we did our usual run, in a clockwise direction again. We were both still struggling and I was feeling a little lethargic. It was one of those evenings when if I hadn't had Joe coming round I might well have put my feet up and left it, though I'd have been disappointed with myself, so again I felt better for getting out and earning the beers.
Joe usually goes a little quiet when we hit the hills, but this time he was chatting comfortably all the way, which is a good indication of how slow we were! We were actually slower than I'd been on Tuesday - 8:15 pace over 4.3 miles.
Our chat included going over our respective performances on Sunday, how well organised and supported the event was and whether or not it should be moved to a (probably) cooler month, and of course the tragic demise of Matt Good. I also realised that, apart from parkruns, my next planned race is 4½ weeks away - the Jane Tomlinson York 10km. This is a race I never miss, as it's an excuse to run through the streets of my old home town.
That gap in my race calendar will be partly filled by an expedition in the Lake District. Some readers may be aware of the 'Bob Graham Round' - a 72 mile circuit bagging 42 of the highest peaks in the area, including some 27,000 feet of ascent, the aim being to complete it in 24 hours. Fear not - I'm not quite that crazy - I plan to take it at a little more leisurely pace, allowing myself seven or eight days! I will however be eschewing the 'luxury' of official campsites as that would mean having to drop down from the ridges every evening and climbing back up each morning. That would of course increase both the distance covered and the feet of ascent. I'm 'wild camping', carrying everything I need on my back, finding water where I can, camping on the high ground and barely seeing 'civilisation'. The only real exceptions will be where I cross the A66 at Threlkeld, where, depending what time I arrive I may make use of a proper campsite since I'll be passing it anyway, and similarly as Wasdale, which I visit between Scafell and the Mosedale Circuit. I have yet to decide whether to extend my route slightly to revisit Wasdale the following night, as the extra few miles would be compensated by being able to leave half my gear at the campsite for the day.
While this trip isn't strictly 'On The Run' material I will post about the experience afterwards, as I'll have had no runs for over a week, and I hope it may be of interest, especially if any of my readers plan to run the Bob Graham in the future.
Joe usually goes a little quiet when we hit the hills, but this time he was chatting comfortably all the way, which is a good indication of how slow we were! We were actually slower than I'd been on Tuesday - 8:15 pace over 4.3 miles.
Our chat included going over our respective performances on Sunday, how well organised and supported the event was and whether or not it should be moved to a (probably) cooler month, and of course the tragic demise of Matt Good. I also realised that, apart from parkruns, my next planned race is 4½ weeks away - the Jane Tomlinson York 10km. This is a race I never miss, as it's an excuse to run through the streets of my old home town.
That gap in my race calendar will be partly filled by an expedition in the Lake District. Some readers may be aware of the 'Bob Graham Round' - a 72 mile circuit bagging 42 of the highest peaks in the area, including some 27,000 feet of ascent, the aim being to complete it in 24 hours. Fear not - I'm not quite that crazy - I plan to take it at a little more leisurely pace, allowing myself seven or eight days! I will however be eschewing the 'luxury' of official campsites as that would mean having to drop down from the ridges every evening and climbing back up each morning. That would of course increase both the distance covered and the feet of ascent. I'm 'wild camping', carrying everything I need on my back, finding water where I can, camping on the high ground and barely seeing 'civilisation'. The only real exceptions will be where I cross the A66 at Threlkeld, where, depending what time I arrive I may make use of a proper campsite since I'll be passing it anyway, and similarly as Wasdale, which I visit between Scafell and the Mosedale Circuit. I have yet to decide whether to extend my route slightly to revisit Wasdale the following night, as the extra few miles would be compensated by being able to leave half my gear at the campsite for the day.
While this trip isn't strictly 'On The Run' material I will post about the experience afterwards, as I'll have had no runs for over a week, and I hope it may be of interest, especially if any of my readers plan to run the Bob Graham in the future.
No Speed Session
My first run after 'The Bridge' was on Tuesday evening. Normally this would be my speed session, but my legs weren't up to it, and perhaps my head was not quite there either. On reflection, I should have gone for a short easy recovery run on Monday, just to flush the rubbish out of my muscles.
I ran a local road route, of about 4½ miles. There's a hill around 1½ to 2 miles which slowed my pace from about 7:50 minute miling to about 8:30, even over 9:00 briefly, and my legs were so heavy I couldn't pick the pace up again until the last half mile or so, and then only managed about 7:40. Overall I averaged 8:03, but I felt better for having done it.
I ran a local road route, of about 4½ miles. There's a hill around 1½ to 2 miles which slowed my pace from about 7:50 minute miling to about 8:30, even over 9:00 briefly, and my legs were so heavy I couldn't pick the pace up again until the last half mile or so, and then only managed about 7:40. Overall I averaged 8:03, but I felt better for having done it.
In Memoriam - Matthew Good - RIP
I haven't posted since my race report for the Humber Bridge HM. I have had a couple of runs, but I wasn't sure what I should say about the tragic news of the death of a runner during that race.
I was contacted on Tuesday by Matthew's brother Tim, who had gathered from my postings on the Runners World forum, together with data from Matthew's Garmin, that I might have been one of several runners who had stopped to assist Matthew when he collapsed.
The following is part of my initial response to Tim:
About half way over the bridge I noticed a chap, way ahead of me, starting to stagger and obviously having a hard time. I decided straight away that I'd be happy to scrap my run if my help was needed. Just before I reached him his legs gave way and he was on the floor. Judging by my Garmin analysis this would be just about at the highest point of the bridge, around 12.2 miles.
Two other runners immediately stopped and tried to get him onto his feet, but his legs wouldn't hold him. A lady stopped and offered a drink bottle which one of the chaps tried to get him to drink. He asked for it to be poured over his head but, quite correctly I think, they tried to get him to drink it instead. Another lady passed (or it might have been the same one) saying she'd get a medic sent back.
At this point it seemed to me that the situation was under control. He was clearly dehydrated and probably suffering heat exhaustion to some degree, but looked stable. I felt that I couldn't do anything more to help than was being done, so I carried on. Looking at my Garmin data again, it seems I was only there for around 30 seconds. When I got to the north tower there were marshals or first aiders heading back towards the scene.
From our subsequent correspondence it seems that Matthew was indeed the chap I saw. I've struggled a little with my conscience, wondering whether I could have done more, but have concluded that at the time Matthew seemed to be stable, he was reasonably lucid and certainly conscious, and I wouldn't have been able to do anything more than was already being done.
I hope to do something in Matthew's memory later this year.
Meanwhile my thoughts continue to be with Tim and the rest of Matthew's family and friends.
I was contacted on Tuesday by Matthew's brother Tim, who had gathered from my postings on the Runners World forum, together with data from Matthew's Garmin, that I might have been one of several runners who had stopped to assist Matthew when he collapsed.
The following is part of my initial response to Tim:
About half way over the bridge I noticed a chap, way ahead of me, starting to stagger and obviously having a hard time. I decided straight away that I'd be happy to scrap my run if my help was needed. Just before I reached him his legs gave way and he was on the floor. Judging by my Garmin analysis this would be just about at the highest point of the bridge, around 12.2 miles.
Two other runners immediately stopped and tried to get him onto his feet, but his legs wouldn't hold him. A lady stopped and offered a drink bottle which one of the chaps tried to get him to drink. He asked for it to be poured over his head but, quite correctly I think, they tried to get him to drink it instead. Another lady passed (or it might have been the same one) saying she'd get a medic sent back.
At this point it seemed to me that the situation was under control. He was clearly dehydrated and probably suffering heat exhaustion to some degree, but looked stable. I felt that I couldn't do anything more to help than was being done, so I carried on. Looking at my Garmin data again, it seems I was only there for around 30 seconds. When I got to the north tower there were marshals or first aiders heading back towards the scene.
From our subsequent correspondence it seems that Matthew was indeed the chap I saw. I've struggled a little with my conscience, wondering whether I could have done more, but have concluded that at the time Matthew seemed to be stable, he was reasonably lucid and certainly conscious, and I wouldn't have been able to do anything more than was already being done.
I hope to do something in Matthew's memory later this year.
Meanwhile my thoughts continue to be with Tim and the rest of Matthew's family and friends.
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