After a month of recovery and a month of base training the party is over - back to marathon training!
This time I am doing P&D up to 70 miles a week schedule. I don't think the 55 miles a week schedule had enough 20+ miles long runs so hopefully this schedule will help me not to die on the last 6 miles.
Most fellow runners look at you with a mixture of awe and disbelief when you tell them you are running 70 miles a week. I guess most casual runners consider 30 miles a week to be a lot so I am interested to see what this schedule is going to do to me. There are a few runners in my club who train a lot less but are currently faster than me so it will be interesting to see if I go up the pecking order a bit by next April.
Two weeks into the schedule my legs are already feeling sluggish and I haven't done more that 55 miles a week yet! However I think fitting the runs into my lifestyle may be harder than completing the sessions. No slouching on the sofa watching Christmas movies for me!
I do sometimes wonder what sort of runner I would be if I had spent my teenage years running rather than playing computer games. Oh well, let's see what sort of an (almost) middle aged runner I can be on 70 miles a week!
Happy Christmas.
Sunday 22 December 2013
Friday 13 December 2013
Stockport 10
My races since the Chester Marathon in early October have all been poor to middling performance-wise so I had no idea how 7 minute/miling for 10 miles would feel going into the race.
I certainly could not complain about the weather - dry, about 7 degrees C and a light wind. Perfect for fast running really.
As a warm up I jogged the four miles to the race - a bit far by most standards for a warm up but as I didn't have the car there was little choice!
The race started with one and a half laps of the track at Woodbank Park and then does a loop around Offerton and Bredbury before finishing back on the track. Hills at halfway and near the end make things interesting!
I started off at a steady 7 min/mile pace which felt ridiculously easy! After the field settled down I slightly increased the pace and worked my way through the field.
During the big hill at halfway I increased the effort and overtook a whole bunch of people. Then I pretty much chilled out again, gradually overtaking people one by one until the famous New Zealand Rd hill at the 8.5 mile point. This hill isn't actually that fearsome (a gain of about 140 feet) but as it is near the end of the race and keeps going on for longer than you expect it does cause some suffering. However I had enough in my legs to increase the effort and burn some people off.
From the top of the hill it is just half a mile to the end so I kept the effort up and ended with a fun sprint finish over the last 100 metres.
I certainly could not complain about the weather - dry, about 7 degrees C and a light wind. Perfect for fast running really.
As a warm up I jogged the four miles to the race - a bit far by most standards for a warm up but as I didn't have the car there was little choice!
The race started with one and a half laps of the track at Woodbank Park and then does a loop around Offerton and Bredbury before finishing back on the track. Hills at halfway and near the end make things interesting!
I started off at a steady 7 min/mile pace which felt ridiculously easy! After the field settled down I slightly increased the pace and worked my way through the field.
During the big hill at halfway I increased the effort and overtook a whole bunch of people. Then I pretty much chilled out again, gradually overtaking people one by one until the famous New Zealand Rd hill at the 8.5 mile point. This hill isn't actually that fearsome (a gain of about 140 feet) but as it is near the end of the race and keeps going on for longer than you expect it does cause some suffering. However I had enough in my legs to increase the effort and burn some people off.
From the top of the hill it is just half a mile to the end so I kept the effort up and ended with a fun sprint finish over the last 100 metres.
I finished with a time of 68:13 and every mile was under 7 minutes.
This is exactly how I like to run races - start steady and then overtake for the whole race. While this approach may not get me the absolute best time possible it sure is a lot of fun!
It is fair to say I was pretty chuffed with this run. Finally I noticed some concrete benefit from the marathon training in the summer and it looks like my next half marathon should be under 90 minutes.
Now let's see what up to 70 miles a week marathon training for 18 weeks does to me!
Tuesday 3 December 2013
Base Training
It is not even Christmas yet and it is time to start thinking about training for spring marathons!
The London marathon is in the middle of April next year so if you do an 18 week plan for that training starts next week! Yikes.
In preparation for the P&D schedule I have been upping my mileage: over 40 miles two weeks ago and over 45 miles last week. Included in that was a tempo run and a 15 miler including hills so I should be able to cope with the first week of the schedule.
This Sunday is the Stockport 10 (miles.) There are two decent hills on the course: one at halfway and one towards the end so I am not confident of doing it in under 70 minutes but hopefully everything will come together on the day.
Tomorrow I am going to attempt 10 miles with 5 at 7 min/mile pace. If I can pull that off then I will feel confident about doing that pace for 10 miles in a race.
Now to try to get an early night for that 6 am run tomorrow!
The London marathon is in the middle of April next year so if you do an 18 week plan for that training starts next week! Yikes.
In preparation for the P&D schedule I have been upping my mileage: over 40 miles two weeks ago and over 45 miles last week. Included in that was a tempo run and a 15 miler including hills so I should be able to cope with the first week of the schedule.
This Sunday is the Stockport 10 (miles.) There are two decent hills on the course: one at halfway and one towards the end so I am not confident of doing it in under 70 minutes but hopefully everything will come together on the day.
Tomorrow I am going to attempt 10 miles with 5 at 7 min/mile pace. If I can pull that off then I will feel confident about doing that pace for 10 miles in a race.
Now to try to get an early night for that 6 am run tomorrow!
Sunday 24 November 2013
Chest Infection
The week after my cross country race I did two hard sessions and then on my normal one mile jog to the gym on the Thursday I found that my chest just did not want to get out of first gear. This was a strange sensation - my legs were OK, my head was OK but my chest was not happy.
After a very slow and unpleasant jog to the gym and back I then had the next day off running. My chest was tight and sore and I was considering paying A&E a visit!
Thankfully the next day I felt better so the day after that I attempted a very slow 10 miler. I have never run 9 minute miles before with the feeling that that was all I could manage. Maybe this is how it feels to be over 70? Anyway my pace gradually picked up and I ended up averaging about 8:40 min/mile for the run.
Last week my chest gradually improved until yesterday I felt ready for another parkrun!
This went much better than my previous attempt, doing it in a solid 20:15 without feeling like I was quite giving 100% effort.
This morning I did 14 miles a 8 min/mile pace so things seem to be heading in the right direction.
Two weeks to go until Stockport 10 (miles) - a distance I have never raced before. In theory I should be able to 7 min/mile the whole thing but that seems hard to contemplate at the moment. Thankfully 7 minute miling in a race feels very different to 7 minute miling in training.
After a very slow and unpleasant jog to the gym and back I then had the next day off running. My chest was tight and sore and I was considering paying A&E a visit!
Thankfully the next day I felt better so the day after that I attempted a very slow 10 miler. I have never run 9 minute miles before with the feeling that that was all I could manage. Maybe this is how it feels to be over 70? Anyway my pace gradually picked up and I ended up averaging about 8:40 min/mile for the run.
Last week my chest gradually improved until yesterday I felt ready for another parkrun!
This went much better than my previous attempt, doing it in a solid 20:15 without feeling like I was quite giving 100% effort.
This morning I did 14 miles a 8 min/mile pace so things seem to be heading in the right direction.
Two weeks to go until Stockport 10 (miles) - a distance I have never raced before. In theory I should be able to 7 min/mile the whole thing but that seems hard to contemplate at the moment. Thankfully 7 minute miling in a race feels very different to 7 minute miling in training.
Tuesday 12 November 2013
Wardrobe Malfunction
After a good week's training last week I felt ready for the second cross country event of the season on Sunday. The weather was a very pleasant 8 degrees C with sunshine.
After the normal warm-ups I was happily making my way over to the start area when a club-mate politely informed me that my vest was on back-to-front! Oops! This would have been no big deal to fix except I had to unpin my number and pin it on again with only a few minutes before the start of the race.
I only managed to pin the number on at the top when the gun went and I had to start at the back. Oh dear! That is a lesson learnt there!
Starting at the back is fun as you do a lot of overtaking but it does mean that in the narrow sections you get stuck behind slower runners. Because of this the first mile of the two mile lap was done in about 7:30 minutes whereas on the next two laps I did it in 7 minutes.
After a very wet couple of weeks the course was extremely muddy and many stretches were pure mud baths but this is part of the fun of winter cross country! The second mile also contained a very steep hill but thankfully it didn't seem to last too long.
I gradually worked my way through the field, overtaking people on the flat stretches and eventually worked my way up into the top half of the field. However due to my slow start I was only the eighth placed runner in my club in a time of just under 46 minutes.
The next cross county event clashes with a race I am doing so I have two months now until my next one. In this race I am going to attach myself to a club runner who has been finishing a minute ahead of me and see what I can do.
After the normal warm-ups I was happily making my way over to the start area when a club-mate politely informed me that my vest was on back-to-front! Oops! This would have been no big deal to fix except I had to unpin my number and pin it on again with only a few minutes before the start of the race.
I only managed to pin the number on at the top when the gun went and I had to start at the back. Oh dear! That is a lesson learnt there!
Starting at the back is fun as you do a lot of overtaking but it does mean that in the narrow sections you get stuck behind slower runners. Because of this the first mile of the two mile lap was done in about 7:30 minutes whereas on the next two laps I did it in 7 minutes.
After a very wet couple of weeks the course was extremely muddy and many stretches were pure mud baths but this is part of the fun of winter cross country! The second mile also contained a very steep hill but thankfully it didn't seem to last too long.
I gradually worked my way through the field, overtaking people on the flat stretches and eventually worked my way up into the top half of the field. However due to my slow start I was only the eighth placed runner in my club in a time of just under 46 minutes.
The next cross county event clashes with a race I am doing so I have two months now until my next one. In this race I am going to attach myself to a club runner who has been finishing a minute ahead of me and see what I can do.
Sunday 3 November 2013
Marathon Recovery
Since my last post I have attempted a Parkrun, missed five days due to a virus and then just got back into hard training.
The Parkrun came three weeks after the marathon and I was hoping for a PB as this would be my first real attempt at a fast Parkrun since I started the marathon training.
However the night before the Parkrun I had felt the first signs of a chesty cough and although I felt OK on the Saturday morning before the race I soon started wheezing like an old man when I started running fast. My legs were fine but I just couldn't get the air circulating properly. In the end I was 30 seconds outside a PB but I can safely put that down to the virus.
You are not supposed to run when you are chesty so I then went four days without running. That was tough!
Last Thursday I did a 5 mile tempo, moving up the gears each mile from long slow run pace to 5K pace. The run felt great and pretty comfortable.
After 6 mile and 7 mile runs on Friday and Saturday I then did a longer progressive run today. This consisted of:
4 miles @ LSR pace
3 miles @ MP
2 miles @ HMP
1 mile @ 10K pace
2 miles @ recovery pace
I achieved all the required paces and felt controlled throughout. An awesome run.
I must now be fully recovered and can concentrate on my next race: a half marathon in January.
The Parkrun came three weeks after the marathon and I was hoping for a PB as this would be my first real attempt at a fast Parkrun since I started the marathon training.
However the night before the Parkrun I had felt the first signs of a chesty cough and although I felt OK on the Saturday morning before the race I soon started wheezing like an old man when I started running fast. My legs were fine but I just couldn't get the air circulating properly. In the end I was 30 seconds outside a PB but I can safely put that down to the virus.
You are not supposed to run when you are chesty so I then went four days without running. That was tough!
Last Thursday I did a 5 mile tempo, moving up the gears each mile from long slow run pace to 5K pace. The run felt great and pretty comfortable.
After 6 mile and 7 mile runs on Friday and Saturday I then did a longer progressive run today. This consisted of:
4 miles @ LSR pace
3 miles @ MP
2 miles @ HMP
1 mile @ 10K pace
2 miles @ recovery pace
I achieved all the required paces and felt controlled throughout. An awesome run.
I must now be fully recovered and can concentrate on my next race: a half marathon in January.
Tuesday 22 October 2013
Cross Country Season Begins
The Manchester cross country season began on Saturday at the enormous Heaton Park.
Despite only being two weeks after my marathon I was feeling pretty good so decided to give it a go. I had ordered some spikes for the occasion and had successfully pushed them to the limit and beyond at a muddy park the day before so was keen to get stuck in to a race.
The men's race consisted of 3 laps of a 2 mile loop. The first six finishers from each club count towards the score so my goal was to be one of the scorers.
At the start almost everyone sprinted off down the hill except me who just jogged down sedately! There I am in the picture near the bottom left in a green vest behind an older guy in a green sweatshirt.
Once the pace had settled down I overtook three or four club mates and then very gradually worked my way through the field doing about 7:20 minute miles. I was expecting to do 7 minute miles but the mud does slow you down a bit and maybe that marathon was still in my legs.
Near the start of the second lap I was told that I was in about 190th place. Would I be able to work my way into the top half of the field at least? I overtook about another 10 people on that lap and then another 20 on the final lap.
Near the end of the course there is a steep short hill and then it levels out for the last 100 metres or so. The cheering crowd gave me a surge of energy and I shot past about 10 people to finish in position 155 out of 343. This was the top half of the men's race but in the bottom half of my age category. Hmmm no likey. However I came sixth in my club so achieved my primary goal.
All in all a fun afternoon and a great turnout from the Bramhall Runners with 15 in the men's race alone!
Despite only being two weeks after my marathon I was feeling pretty good so decided to give it a go. I had ordered some spikes for the occasion and had successfully pushed them to the limit and beyond at a muddy park the day before so was keen to get stuck in to a race.
The men's race consisted of 3 laps of a 2 mile loop. The first six finishers from each club count towards the score so my goal was to be one of the scorers.
At the start almost everyone sprinted off down the hill except me who just jogged down sedately! There I am in the picture near the bottom left in a green vest behind an older guy in a green sweatshirt.
Once the pace had settled down I overtook three or four club mates and then very gradually worked my way through the field doing about 7:20 minute miles. I was expecting to do 7 minute miles but the mud does slow you down a bit and maybe that marathon was still in my legs.
Near the start of the second lap I was told that I was in about 190th place. Would I be able to work my way into the top half of the field at least? I overtook about another 10 people on that lap and then another 20 on the final lap.
Near the end of the course there is a steep short hill and then it levels out for the last 100 metres or so. The cheering crowd gave me a surge of energy and I shot past about 10 people to finish in position 155 out of 343. This was the top half of the men's race but in the bottom half of my age category. Hmmm no likey. However I came sixth in my club so achieved my primary goal.
All in all a fun afternoon and a great turnout from the Bramhall Runners with 15 in the men's race alone!
Friday 11 October 2013
Chester Marathon
Eighteen weeks of training, countless early starts and a worn out pair of trainers culminated in my first marathon last Sunday.
I told people that I wanted to do it in 3 hours 20 but secretly I wanted to do it in 3:15. Based on a half marathon PB of 1:33 and a successful training period it should be possible.
Chester dawned sunny and still; perfect for spectators, possibly getting a bit hot for the runners.
After failing to get in the main car park before it closed I found another one nearby, got changed, dropped off my bag and got in the queue for the portaloos. Then after some jogging and light stretching I got into the start queue. I was starting to feel hungry at this point and wondered if I should have had more breakfast but then decided to dismiss such pointless thoughts.
The horn went and I started off behind the 3:30 pacers as my plan was to do the first 6 miles at 8 minute mile pace and then do the rest at 7:30 pace. After winding our way through Chester for a few miles we then headed out South into the countryside. Plodding along behind the pacers felt comfortable and even if I had wanted to get past them it would have been a struggle as there was a big crowd of people behind them.
At the 6 mile point I picked up a bottle of Lucozade and overtook the pacers. Time to start working!
The next 9 miles were fun. Keeping to a pace of about 7.30 minutes per mile I overtook hundreds of people. My race position went from about 900 to about 500. I felt a slight energy dip at mile 13 and felt great again at mile 15. In retrospect this was probably due to the gradient of the road.
By mile 16 things were starting to feel hard. My Mum and sister had come out to cheer me at this point and this gave me a lift. However by mile 18 my pace had almost dropped to 8 minute miles again.
Just after mile 20 I had to take a comfort break. This wasted about a minute and afterwards I realised I was on the death march. I had no energy! My pace was a pathetic 8:30 min/mile and the whole course felt like it was uphill.
At the 24 mile point there was a real hill and this sapped all my remaining energy. At the top of the hill the 3:30 pacers sailed past me. If only I had stayed with them all along! It was now just a question of whether I would get under 3:30 myself.
The support on the last 2 miles was great but I was lost in my own world. Finally the route turned onto the racecourse and the crowd here was fantastic but I had nothing to offer. Picking up the pace slightly towards the finish line my calves started cramping and I had to run like a robot, trying not to bend my knees.
Finally I crossed the line and collapsed on the grass. The clock had gone past 3:30 but my chip time was 3:29:48! Phew!
One of the best things about a marathon is the feeling of being able to stop running and rest! This I did, lying on the grass until a steward encouraged me to move on.
After a massage from my physio sister we had a pleasant lunch in Chester and then I managed to drive myself home.
I am not sure why I didn't get the time I was expecting. It could have been a lack of endurance in my legs, a lack of carbo-loading or the heat or most likely a combination of a number of factors.
In any case I have the marathon bug and I will be back!
I told people that I wanted to do it in 3 hours 20 but secretly I wanted to do it in 3:15. Based on a half marathon PB of 1:33 and a successful training period it should be possible.
Chester dawned sunny and still; perfect for spectators, possibly getting a bit hot for the runners.
After failing to get in the main car park before it closed I found another one nearby, got changed, dropped off my bag and got in the queue for the portaloos. Then after some jogging and light stretching I got into the start queue. I was starting to feel hungry at this point and wondered if I should have had more breakfast but then decided to dismiss such pointless thoughts.
The horn went and I started off behind the 3:30 pacers as my plan was to do the first 6 miles at 8 minute mile pace and then do the rest at 7:30 pace. After winding our way through Chester for a few miles we then headed out South into the countryside. Plodding along behind the pacers felt comfortable and even if I had wanted to get past them it would have been a struggle as there was a big crowd of people behind them.
At the 6 mile point I picked up a bottle of Lucozade and overtook the pacers. Time to start working!
The next 9 miles were fun. Keeping to a pace of about 7.30 minutes per mile I overtook hundreds of people. My race position went from about 900 to about 500. I felt a slight energy dip at mile 13 and felt great again at mile 15. In retrospect this was probably due to the gradient of the road.
By mile 16 things were starting to feel hard. My Mum and sister had come out to cheer me at this point and this gave me a lift. However by mile 18 my pace had almost dropped to 8 minute miles again.
Just after mile 20 I had to take a comfort break. This wasted about a minute and afterwards I realised I was on the death march. I had no energy! My pace was a pathetic 8:30 min/mile and the whole course felt like it was uphill.
At the 24 mile point there was a real hill and this sapped all my remaining energy. At the top of the hill the 3:30 pacers sailed past me. If only I had stayed with them all along! It was now just a question of whether I would get under 3:30 myself.
The support on the last 2 miles was great but I was lost in my own world. Finally the route turned onto the racecourse and the crowd here was fantastic but I had nothing to offer. Picking up the pace slightly towards the finish line my calves started cramping and I had to run like a robot, trying not to bend my knees.
Finally I crossed the line and collapsed on the grass. The clock had gone past 3:30 but my chip time was 3:29:48! Phew!
One of the best things about a marathon is the feeling of being able to stop running and rest! This I did, lying on the grass until a steward encouraged me to move on.
After a massage from my physio sister we had a pleasant lunch in Chester and then I managed to drive myself home.
I am not sure why I didn't get the time I was expecting. It could have been a lack of endurance in my legs, a lack of carbo-loading or the heat or most likely a combination of a number of factors.
In any case I have the marathon bug and I will be back!
Tuesday 1 October 2013
Running like a gazelle
Two weeks of taper complete and one week left.
Last week the schedule only called for four runs - what sort of nonsense is this?
However there were some hard sessions. Doing 3 x 1 mile at 5K pace requires some effort, especially if you end up doing them as fast as you can like I normally do. My first 1 mile effort was seconds away from 6 minutes flat - fast for me!
My 12 miles on Sunday almost ended in disaster. As normal I was pushing the pace at the end, getting my average pace down to eight minutes per mile. Running fast in the dark on bumpy pavements is not very sensible and about one quarter of a mile from the end of my run I went over on my right ankle. Fortunately my joints seem to be built of strong stuff and two days later my ankle is fine. Phew!
The obscure title of this post comes from a thought I had this morning when I did 2 miles at planned marathon pace as part of a 7 mile run. 7.30 min/mile pace has never felt so comfortable and I wondered if this is how gazelles feel when they are running? Probably not.
Wed: 5 miles recovery with 6 x 100m strides
Thu: 8 miles with 3 x 1 mile at 5K race pace
Sat: 7 miles recovery with 8 x 100m strides
Sun: 12 miles slow
Tue: 7 miles with 2 at planned marathon pace.
Last week the schedule only called for four runs - what sort of nonsense is this?
However there were some hard sessions. Doing 3 x 1 mile at 5K pace requires some effort, especially if you end up doing them as fast as you can like I normally do. My first 1 mile effort was seconds away from 6 minutes flat - fast for me!
My 12 miles on Sunday almost ended in disaster. As normal I was pushing the pace at the end, getting my average pace down to eight minutes per mile. Running fast in the dark on bumpy pavements is not very sensible and about one quarter of a mile from the end of my run I went over on my right ankle. Fortunately my joints seem to be built of strong stuff and two days later my ankle is fine. Phew!
The obscure title of this post comes from a thought I had this morning when I did 2 miles at planned marathon pace as part of a 7 mile run. 7.30 min/mile pace has never felt so comfortable and I wondered if this is how gazelles feel when they are running? Probably not.
Wed: 5 miles recovery with 6 x 100m strides
Thu: 8 miles with 3 x 1 mile at 5K race pace
Sat: 7 miles recovery with 8 x 100m strides
Sun: 12 miles slow
Tue: 7 miles with 2 at planned marathon pace.
Tuesday 24 September 2013
16 miles too fast
According to P&D (the writers of my training plan) long slow runs are supposed to be run about 15% slower than your planned marathon pace. So doing my 16 miler at the weekend only 5% slower than marathon pace, two weeks before the marathon might not have been the best idea. However when I started my run my legs wanted to run at 7:50 min/mile pace by default and I decided to keep that pace going for the whole run. I guess the tempo run the day before didn't tire me out enough!
Luckily I am only scheduled to do four runs this week so I have re-arranged the runs to get two rest days in a row and then I will be fine.
Last week's training:
Tue: 6 miles recovery
Wed: 8 miles with Bramhall Runners including 600m and 1000m intervals
Fri: 4 miles recovery with strides
Sat: 10 miles with 10K at tempo (6:50 min/mile)
Sun: 16 miles in 2:05
Luckily I am only scheduled to do four runs this week so I have re-arranged the runs to get two rest days in a row and then I will be fine.
Last week's training:
Tue: 6 miles recovery
Wed: 8 miles with Bramhall Runners including 600m and 1000m intervals
Fri: 4 miles recovery with strides
Sat: 10 miles with 10K at tempo (6:50 min/mile)
Sun: 16 miles in 2:05
Tuesday 17 September 2013
20 Miler Conquered
Last week was the final week of heavy training before the start of the 3 week taper. It culminated with a 20 mile slow run - the last really long run before the marathon.
The forecast was for a storm to blow in at about 8.30 am so I set off at 6 am to avoid most of it. As part of the run I was testing my nutrition strategy for the marathon so had 3 Lucozade gels and 3 bottles of Lucozade Sport Elite to work through!
Just before I started I took my first gel and drank some sports drink before setting off on a 5.5 mile loop, carrying the bottle. The aim was to finish the drink during the loop before arriving back home to pick up the next bottle.
This went perfectly. I finished the bottle just in time to put it in a bin, strip off a layer and arrive home to discard the layer and pick up the next bottle.
Now for an 11 mile loop where I was to work my way through the bottle and take 2 more gels. I took the next gel at about 11 miles and by the time I got to 15 miles I felt on top of the world! The gel had caffeine in it so that was probably responsible for my "high"!
At the end of the loop I took my last gel, picked up my last bottle and finished off with a 3.5 mile loop.
I am not sure if it was the nutrition or the training or both but this run was awesome. I completed it in 2:43, 6 minutes faster than my previous best at this distance. I felt pretty good at the end and could definitely have done another 6 miles. Chester here I come!
My other training:
Tue: 10 miles with 4 * 1200m intervals
Wed: 7 miles with the club including hills and 1 Km intervals
Fri: 11 miles slow
Sat: 4 miles slow
The forecast was for a storm to blow in at about 8.30 am so I set off at 6 am to avoid most of it. As part of the run I was testing my nutrition strategy for the marathon so had 3 Lucozade gels and 3 bottles of Lucozade Sport Elite to work through!
Just before I started I took my first gel and drank some sports drink before setting off on a 5.5 mile loop, carrying the bottle. The aim was to finish the drink during the loop before arriving back home to pick up the next bottle.
This went perfectly. I finished the bottle just in time to put it in a bin, strip off a layer and arrive home to discard the layer and pick up the next bottle.
Now for an 11 mile loop where I was to work my way through the bottle and take 2 more gels. I took the next gel at about 11 miles and by the time I got to 15 miles I felt on top of the world! The gel had caffeine in it so that was probably responsible for my "high"!
At the end of the loop I took my last gel, picked up my last bottle and finished off with a 3.5 mile loop.
I am not sure if it was the nutrition or the training or both but this run was awesome. I completed it in 2:43, 6 minutes faster than my previous best at this distance. I felt pretty good at the end and could definitely have done another 6 miles. Chester here I come!
My other training:
Tue: 10 miles with 4 * 1200m intervals
Wed: 7 miles with the club including hills and 1 Km intervals
Fri: 11 miles slow
Sat: 4 miles slow
Tuesday 10 September 2013
Foodbank 5.5K
A new event in Stockport is the Foodbank 5.5K - a summer trail race in aid of the Foodbank charity.
The race is quite unusual in that the entry fee is £5 and a food tin of some sort!
The race has been held three times over the summer and has been a great success, raising over £1500!
I rustled up the money and a tin of baked beans in order to see what I could do at last week's edition. As the race is quite low key I had high hopes of a top 10 finish.
The first 2K of the race are next to a stream in Bramhall Happy Valley. After the initial sprint I settled behind a young boy and an older runner from my club who I was hoping to beat. I then overtook these two runners and settled behind an older guy who pulled me along at about 6:30 min / mile pace. After 2K you leave the valley, go up a short steep hill and then turn back along a road for a couple of kilometres before running back down into the valley and back to the start/finish line. During this whole period I kept the same place in the race - I had enough energy to keep up with the runners in front of me but no more.
I was happy with my finish time of 22:20 but this was only good for 13th place out of about 120 runners. If I had done the same time in the previous edition of the race I would have got fourth!
All in all a fun race. Hopefully it will be repeated next summer.
Last week's training:
Tue: 8 miles with 5 x 600m
Wed: 11 miles slow
Thu: Foodbank race
Sat: 11 miles with 7 @ half marathon pace. (The schedule called for a race so this was instead of racing.)
Sun: 17 miles slow
One more week before the taper!
The race is quite unusual in that the entry fee is £5 and a food tin of some sort!
The race has been held three times over the summer and has been a great success, raising over £1500!
I rustled up the money and a tin of baked beans in order to see what I could do at last week's edition. As the race is quite low key I had high hopes of a top 10 finish.
The first 2K of the race are next to a stream in Bramhall Happy Valley. After the initial sprint I settled behind a young boy and an older runner from my club who I was hoping to beat. I then overtook these two runners and settled behind an older guy who pulled me along at about 6:30 min / mile pace. After 2K you leave the valley, go up a short steep hill and then turn back along a road for a couple of kilometres before running back down into the valley and back to the start/finish line. During this whole period I kept the same place in the race - I had enough energy to keep up with the runners in front of me but no more.
I was happy with my finish time of 22:20 but this was only good for 13th place out of about 120 runners. If I had done the same time in the previous edition of the race I would have got fourth!
All in all a fun race. Hopefully it will be repeated next summer.
Last week's training:
Tue: 8 miles with 5 x 600m
Wed: 11 miles slow
Thu: Foodbank race
Sat: 11 miles with 7 @ half marathon pace. (The schedule called for a race so this was instead of racing.)
Sun: 17 miles slow
One more week before the taper!
Tuesday 3 September 2013
14 Miles at Marathon Pace!
The Sunday after Woodbank parkrun I felt weary so I did the 17 mile long run on Bank Holiday Monday instead. This went well, being completed in 2 hrs 20 mins.
On Tuesday I did 5 x 1000m intervals. I did them all in just under 4 mins which is a bit quicker than my 5K pace.
Wednesday was some more speed work with the Bramhall Runners, Friday was 12 miles slow and Saturday was 5 miles recovery.
Then it was time for the dreaded... 18 miles with 14 at marathon pace. (Aagh!)
This is possibly the toughest workout in the entire training schedule based on how shattered you feel afterwards.
Once again I did most of the fast miles on a park loop so I could just concentrate on running without worrying about hills and traffic.
I started with 2 miles warm-up and then it was time to start running at 7.30 min/mile pace. The first 7 miles were fine and then the pace gradually started to feel harder and harder. I starting having to speed up on the last 100 metres of some miles in order to complete the lap in time.
For the last 3 fast miles I was practically sprinting the last 100m to get under 7:30 minutes! However I managed to do all 14 miles faster than 7.30 pace (most were at 7:25 pace.) I was pretty chuffed about this but then...
The 2 miles warm-down were awful with me trudging along at about 10 min/mile pace. After a tempo run I find my energy levels start to rise again after about one mile's warm-down. No such luck this time. My legs had had enough of running and weren't going to be told otherwise.
When I finally got home I spent a large part of the next 3 hours sitting on the sofa shivering with a blanket around me!
However I eventually started to feel hungry (a sign that the body is starting to function again) and after a lot of food and a sleep I was more or less OK the next day.
I am not sure what possesses me to put my body through such gruelling sessions but it seems to cope! And no more long marathon pace runs for me until the day itself!
On Tuesday I did 5 x 1000m intervals. I did them all in just under 4 mins which is a bit quicker than my 5K pace.
Wednesday was some more speed work with the Bramhall Runners, Friday was 12 miles slow and Saturday was 5 miles recovery.
Then it was time for the dreaded... 18 miles with 14 at marathon pace. (Aagh!)
This is possibly the toughest workout in the entire training schedule based on how shattered you feel afterwards.
Once again I did most of the fast miles on a park loop so I could just concentrate on running without worrying about hills and traffic.
I started with 2 miles warm-up and then it was time to start running at 7.30 min/mile pace. The first 7 miles were fine and then the pace gradually started to feel harder and harder. I starting having to speed up on the last 100 metres of some miles in order to complete the lap in time.
For the last 3 fast miles I was practically sprinting the last 100m to get under 7:30 minutes! However I managed to do all 14 miles faster than 7.30 pace (most were at 7:25 pace.) I was pretty chuffed about this but then...
The 2 miles warm-down were awful with me trudging along at about 10 min/mile pace. After a tempo run I find my energy levels start to rise again after about one mile's warm-down. No such luck this time. My legs had had enough of running and weren't going to be told otherwise.
When I finally got home I spent a large part of the next 3 hours sitting on the sofa shivering with a blanket around me!
However I eventually started to feel hungry (a sign that the body is starting to function again) and after a lot of food and a sleep I was more or less OK the next day.
I am not sure what possesses me to put my body through such gruelling sessions but it seems to cope! And no more long marathon pace runs for me until the day itself!
Saturday 24 August 2013
Woodbank Parkrun
A great week's running so far.
On Tuesday I did 5 * 600m as part of an 8 mile run. I did the intervals in about 2:15 which felt hard but good.
Wednesday was club night and we did speed work which was fun especially when you come first in your group.
Thursday was a slow 12 miler and then today was a parkrun.
According to the training schedule I was supposed to do 11 miles incorporating a 10K race. As I couldn't find a suitable race I ran 4 miles to a local parkrun, did the 5K race and then ran the 4 miles back.
Woodbank parkrun starts on a track which is a nice bonus but does have a 100 foot hill that you have to do twice. Considering the hill I wasn't expecting to make a PB but was happy with 20:45.
Never one to say no to free food I started scoffing down flapjacks after the race before remembering that I had to run home! Ooops.
Doing the first mile after the race in 10 minutes seemed to appease my stomach and the run home was actually fine.
On Tuesday I did 5 * 600m as part of an 8 mile run. I did the intervals in about 2:15 which felt hard but good.
Wednesday was club night and we did speed work which was fun especially when you come first in your group.
Thursday was a slow 12 miler and then today was a parkrun.
According to the training schedule I was supposed to do 11 miles incorporating a 10K race. As I couldn't find a suitable race I ran 4 miles to a local parkrun, did the 5K race and then ran the 4 miles back.
Woodbank parkrun starts on a track which is a nice bonus but does have a 100 foot hill that you have to do twice. Considering the hill I wasn't expecting to make a PB but was happy with 20:45.
Never one to say no to free food I started scoffing down flapjacks after the race before remembering that I had to run home! Ooops.
Doing the first mile after the race in 10 minutes seemed to appease my stomach and the run home was actually fine.
Sunday 18 August 2013
Belper 30K
After Tuesday's tempo run I did a club session on Wednesday night. This involved 800 metres run followed by 6 hill repeats and then another 800 metres. Then we did the whole thing again. Tearing up that hill was great fun!
After a 12 miler on Thursday morning and 5 miles recovery yesterday I was partly tapered for today's 30K.
This was my first trail race and boy was it different to road running! Most of the course was either climbing or descending, the terrain varied from road to muddy, rocky paths by a stream and I lost count of the number of stiles we had to cross.
The first mile was pretty flat and after going around an industrial estate to break the field up a bit we headed out into the countryside. After crossing the river we got to the first queue where the path narrows as it cuts down to the river. Less than a mile later there was a really long queue at the first stile. It was pretty weird queuing for a couple of minutes in a race. If you wanted to do this course in a good time you would have to start fast enough to be in front of the pack for the first queue.
There was a really steep climb in the second mile and combining that with the queue for the stile I took almost 13 minutes on that stretch! My slowest mile ever by a large margin.
After another hill on mile 4 the route is then downhill for a couple of miles. At this point I got my second wind and running on a wide path through the forest with a big group of runners was an awesome experience.
At the start of mile 7 the hill of death starts - 3 miles of incline with a very steep start. After a slow 7th mile the gradient eased and I managed to keep up a reasonable pace and overtake quite a few people.
The big hill ended at the 9 mile point and from there it is mainly downhill for 5 miles. This would be great except often the gradient was too steep and the path too uneven to take advantage of gravity.
There is another nasty hill on the 14th mile which really seemed to break a lot of people. I managed to keep going and then ran the last, flattish section at about 7.45 min/mile pace.
My finishing time of 2:39:22 was nothing special but good enough for about 85th place out of about 350 runners. Not a particularly high placing percentage wise but then this run is mainly undertaken by serious runners - no charity runners here!
Overall I enjoyed it and was happy to finish strongly. I will probably do it again next year although it is a bit of a drive for me.
After a 12 miler on Thursday morning and 5 miles recovery yesterday I was partly tapered for today's 30K.
This was my first trail race and boy was it different to road running! Most of the course was either climbing or descending, the terrain varied from road to muddy, rocky paths by a stream and I lost count of the number of stiles we had to cross.
The first mile was pretty flat and after going around an industrial estate to break the field up a bit we headed out into the countryside. After crossing the river we got to the first queue where the path narrows as it cuts down to the river. Less than a mile later there was a really long queue at the first stile. It was pretty weird queuing for a couple of minutes in a race. If you wanted to do this course in a good time you would have to start fast enough to be in front of the pack for the first queue.
There was a really steep climb in the second mile and combining that with the queue for the stile I took almost 13 minutes on that stretch! My slowest mile ever by a large margin.
After another hill on mile 4 the route is then downhill for a couple of miles. At this point I got my second wind and running on a wide path through the forest with a big group of runners was an awesome experience.
At the start of mile 7 the hill of death starts - 3 miles of incline with a very steep start. After a slow 7th mile the gradient eased and I managed to keep up a reasonable pace and overtake quite a few people.
The big hill ended at the 9 mile point and from there it is mainly downhill for 5 miles. This would be great except often the gradient was too steep and the path too uneven to take advantage of gravity.
There is another nasty hill on the 14th mile which really seemed to break a lot of people. I managed to keep going and then ran the last, flattish section at about 7.45 min/mile pace.
My finishing time of 2:39:22 was nothing special but good enough for about 85th place out of about 350 runners. Not a particularly high placing percentage wise but then this run is mainly undertaken by serious runners - no charity runners here!
Overall I enjoyed it and was happy to finish strongly. I will probably do it again next year although it is a bit of a drive for me.
Tuesday 13 August 2013
The speed is back
I had a great holiday from a running perspective with some amazing 8 mile runs on New Forest tracks. The roads were flat, deserted and obviously surrounded by beautiful forest.
When I started the P&D plan I seemed to lose my speed a bit with my default pace dropping to 8.30 min / mile. For whatever reason my default speed has now returned to 8 min / mile and the training is feeling easier.
On Sunday's 14 miler I did every mile in under 8 minutes even though this was supposed to be a slow run.
This morning I did a 11 miler with 7 miles @ tempo pace (7 min / mile for me.) This is normally a really hard workout but it felt fine! This is the last tempo run of the training plan but if I do it again I guess I will have to make my tempo pace a bit faster. Progress!
I am now going to ease up for the rest of the week in preparation for the Belper Rugby Rover 30K. This is my first trail race and it has a 3 mile hill in the middle. I have always said that fell runners are crazy so we will see if this race changes my mind at all!
When I started the P&D plan I seemed to lose my speed a bit with my default pace dropping to 8.30 min / mile. For whatever reason my default speed has now returned to 8 min / mile and the training is feeling easier.
On Sunday's 14 miler I did every mile in under 8 minutes even though this was supposed to be a slow run.
This morning I did a 11 miler with 7 miles @ tempo pace (7 min / mile for me.) This is normally a really hard workout but it felt fine! This is the last tempo run of the training plan but if I do it again I guess I will have to make my tempo pace a bit faster. Progress!
I am now going to ease up for the rest of the week in preparation for the Belper Rugby Rover 30K. This is my first trail race and it has a 3 mile hill in the middle. I have always said that fell runners are crazy so we will see if this race changes my mind at all!
Friday 2 August 2013
16 miles with 12 at pace
On Wednesday I did another club session with the Bramhall Runners. This was great fun this week. We did three reps of 1200 metres with 6 mins recovery. Inevitably some of us guys ended up racing and I managed to come second in the second rep. which I was very pleased about!
On Thursday I did six miles recovery. This was supposed to be slow but my legs wanted to run at 8 min / mile pace so I let them.
This morning was a dreaded marathon pace run, this one being 16 miles with 12 at MP.
I decided do most of the fast miles on a flat park loop to avoid hills, traffic and sharp corners. This seemed to help as I managed to do the last 12 miles at the required pace on average despite slowing down on miles 9 to 11 (of the last 12.)
After 2 bottles of Lucozade, a cup of tea and some muesli it was time for the 6 mile cycle to work which actually serves as a very useful warm down.
This was one of the hardest training runs I have ever done and you do ask yourself at the end why you are putting yourself through this. However the rewards come later and in lots of ways, some more tangible than others.
Keep running.
On Thursday I did six miles recovery. This was supposed to be slow but my legs wanted to run at 8 min / mile pace so I let them.
This morning was a dreaded marathon pace run, this one being 16 miles with 12 at MP.
I decided do most of the fast miles on a flat park loop to avoid hills, traffic and sharp corners. This seemed to help as I managed to do the last 12 miles at the required pace on average despite slowing down on miles 9 to 11 (of the last 12.)
After 2 bottles of Lucozade, a cup of tea and some muesli it was time for the 6 mile cycle to work which actually serves as a very useful warm down.
This was one of the hardest training runs I have ever done and you do ask yourself at the end why you are putting yourself through this. However the rewards come later and in lots of ways, some more tangible than others.
Keep running.
Wednesday 31 July 2013
First 20 miler
Last Friday the dreaded lactate threshold run was successfully completed, with six of the ten miles at around 7:05 min / mile pace. I sneakily arranged the route so that the last 1.5 fast miles were downhill!
Then on Sunday before breakfast I did my first 20 miler of the training plan. This went... fine! I plodded around the suburbs of Stockport at 8:30 min / mile pace and did the run in 2 hours 50 mins. Even a stop to water the flowers and lugging around an unneeded extra bottle of Lucozade didn't stop me! I had a distinct lack of energy the rest of the day but that is the price of marathon training I guess.
After cross training on Monday I did a 14 miler yesterday - again averaging 8.30 min / mile pace for most of the run but I then picked things up for the last 4 miles to bring the average down to 8.15.
Today and tomorrow are recovery runs before a really tough run on Friday - 16 miles with 12 at marathon pace. Yikes!
Then on Sunday before breakfast I did my first 20 miler of the training plan. This went... fine! I plodded around the suburbs of Stockport at 8:30 min / mile pace and did the run in 2 hours 50 mins. Even a stop to water the flowers and lugging around an unneeded extra bottle of Lucozade didn't stop me! I had a distinct lack of energy the rest of the day but that is the price of marathon training I guess.
After cross training on Monday I did a 14 miler yesterday - again averaging 8.30 min / mile pace for most of the run but I then picked things up for the last 4 miles to bring the average down to 8.15.
Today and tomorrow are recovery runs before a really tough run on Friday - 16 miles with 12 at marathon pace. Yikes!
Thursday 25 July 2013
First 18 miler
Last Saturday I decided to have some fun with my 7 mile recovery run. I jogged the two miles to the Bramhall parkrun, arriving just before the start. I then started right at the back, spending the next 24 minutes overtaking people and doing some strides. After a short rest I then jogged the 2 miles back.
On Sunday morning I did the first 18 miler of my training plan. This went really well; I managed a steady 8:30 min/mile pace throughout despite running before breakfast. I no longer fear the long runs - it is those pace runs you have to dread!
After a very humid 5 miles recovery on Tuesday I tried running with the Bramhall Runners yesterday evening. They mainly did 300m intervals around Bramhall park - not really marathon training but fun nonetheless. I then did the parkrun route to make up the distance.
Less than 10 hours after I stopped running last night I was out this morning to do 12 miles slow. This again went rather well - I managed a steady 8:15 min/mile pace and the legs felt fine.
Maybe that three peaks challenge did my legs some good!
Tomorrow is the dreaded lactate threshold run - 10 miles with 6 at @ LT pace. Ouch!
Sunday is the first 20 miler but I am OK with long runs now.
So long.
On Sunday morning I did the first 18 miler of my training plan. This went really well; I managed a steady 8:30 min/mile pace throughout despite running before breakfast. I no longer fear the long runs - it is those pace runs you have to dread!
After a very humid 5 miles recovery on Tuesday I tried running with the Bramhall Runners yesterday evening. They mainly did 300m intervals around Bramhall park - not really marathon training but fun nonetheless. I then did the parkrun route to make up the distance.
Less than 10 hours after I stopped running last night I was out this morning to do 12 miles slow. This again went rather well - I managed a steady 8:15 min/mile pace and the legs felt fine.
Maybe that three peaks challenge did my legs some good!
Tomorrow is the dreaded lactate threshold run - 10 miles with 6 at @ LT pace. Ouch!
Sunday is the first 20 miler but I am OK with long runs now.
So long.
Friday 19 July 2013
11 miles slow
After completing the UK three peaks challenge last weekend I became very well acquainted with DOMS - delayed onset muscle soreness. This made going down stairs a bit of a challenge for three days, let alone attempting tempo runs!
I decided to re-arrange my schedule so that in the three days after the hiking I had two days off and one recovery run.
As a result I am now in the middle of four running days in a row but my legs seem to be coping.
Yesterday was the dreaded lactate threshold run - 10 miles with 5 of them at half marathon pace (7 minutes / mile for me.) In the end the extended rest paid off and I managed it reasonably comfortably, completing all 5 fast miles in under seven minutes each.
Today was 11 miles slow. Now that I have discovered the joy of running slowly these runs are quite enjoyable and I normally end up doing a sizable negative split as I stretch my legs at the end. Today was the same with the first half at 8.30 pace and the second half at 8.00 pace.
Even at 6 am the temperature was still around 18 degrees C - too hot for distance running and I ended up drenched. I normally cycle to work in the same clothes but today that was unthinkable!
Tomorrow I am hoping to combing my recovery run with the Bramhall Parkrun and then it is 18 miles of plodding on Sunday.
I decided to re-arrange my schedule so that in the three days after the hiking I had two days off and one recovery run.
As a result I am now in the middle of four running days in a row but my legs seem to be coping.
Yesterday was the dreaded lactate threshold run - 10 miles with 5 of them at half marathon pace (7 minutes / mile for me.) In the end the extended rest paid off and I managed it reasonably comfortably, completing all 5 fast miles in under seven minutes each.
Today was 11 miles slow. Now that I have discovered the joy of running slowly these runs are quite enjoyable and I normally end up doing a sizable negative split as I stretch my legs at the end. Today was the same with the first half at 8.30 pace and the second half at 8.00 pace.
Even at 6 am the temperature was still around 18 degrees C - too hot for distance running and I ended up drenched. I normally cycle to work in the same clothes but today that was unthinkable!
Tomorrow I am hoping to combing my recovery run with the Bramhall Parkrun and then it is 18 miles of plodding on Sunday.
Monday 15 July 2013
Three peaks challenge
The great thing about the P&D up to 55 mile training plan is that it has two free days a week, leaving some flexibility to do other things with your life!
I made the most of this by doing the UK three peaks challenge last weekend, where you climb the highest mountains of Scotland, England and Wales within 24 hours.
In order to have a weekend off from running I had to do all five runs in the week. This meant that on Thursday morning (the day after the Offerton 10K) I had to plod through 4 miles recovery. Then on Friday morning I had a 12 mile slow run to do before work. This went rather well, finishing with the last 4 miles at under 8 minute / mile pace and the last mile at 7 minute / mile pace.
On Saturday at 5pm we climbed Ben Nevis in 4.5 hours. Then after a 6 hour drive down to Wasdale Head we climbed Scafell Pick in under 4 hours. Then after a 5 hour drive to Snowdon we climbed it in just under 4 hours as well. Challenge completed in 23 and a half hours! The weather was completely awesome with all three peaks being dry and clear.
Today is thankfully a rest day.
Tomorrow I have got to coax my shattered legs into a lactate threshold run. Help!
I made the most of this by doing the UK three peaks challenge last weekend, where you climb the highest mountains of Scotland, England and Wales within 24 hours.
In order to have a weekend off from running I had to do all five runs in the week. This meant that on Thursday morning (the day after the Offerton 10K) I had to plod through 4 miles recovery. Then on Friday morning I had a 12 mile slow run to do before work. This went rather well, finishing with the last 4 miles at under 8 minute / mile pace and the last mile at 7 minute / mile pace.
On Saturday at 5pm we climbed Ben Nevis in 4.5 hours. Then after a 6 hour drive down to Wasdale Head we climbed Scafell Pick in under 4 hours. Then after a 5 hour drive to Snowdon we climbed it in just under 4 hours as well. Challenge completed in 23 and a half hours! The weather was completely awesome with all three peaks being dry and clear.
Today is thankfully a rest day.
Tomorrow I have got to coax my shattered legs into a lactate threshold run. Help!
Wednesday 10 July 2013
Offerton 10K
Thankfully the temperature dropped to a pleasant 20 degrees for tonight's 10K.
The race starts with two laps of a running track and then has three laps around the park. This would all be lovely except the park lap includes a killer 150 foot hill. Doing this three times is enough to put anyone off running!
The first mile passed smoothly in 6:45 minutes but then it was down the hill and back again. The hill is so steep that it is hard to run fast down it. I just tried to maintain my pace and let gravity pull me down. On the way up my pace dropped all the way down to 9:30 minutes / mile but this was still faster than most of the runners around me and I did a lot of overtaking on that first hill.
On the second lap I was running behind a lady called Rachel who everyone was cheering on. She dragged me along at just under 7 minute / mile pace until the second hill at which point I overtook her and didn't see her again.
On the third lap an older man was in front of me, again at just under 7 minute / mile pace. I kept up with him throughout the lap and then overtook him just as we went back to the track for one last lap.
I managed to overtake one more runner on the track and finished with a time of about 43:40.
This was actually about 30 seconds slower than the first 10K of my recent half marathon but that hill adds on at least 30 seconds to your time each time you encounter it!
Overall I enjoyed the race much more than my recent half marathon as I ran within myself and managed a burst of speed at the end.
Ultimately it felt like a hard tempo run with some crazy hills!
Assuming I am still running in a year's time I would definitely do it again. It is too convenient and cheap not to!
Now time to sleep before 6 miles recovery tomorrow!
The race starts with two laps of a running track and then has three laps around the park. This would all be lovely except the park lap includes a killer 150 foot hill. Doing this three times is enough to put anyone off running!
The first mile passed smoothly in 6:45 minutes but then it was down the hill and back again. The hill is so steep that it is hard to run fast down it. I just tried to maintain my pace and let gravity pull me down. On the way up my pace dropped all the way down to 9:30 minutes / mile but this was still faster than most of the runners around me and I did a lot of overtaking on that first hill.
On the second lap I was running behind a lady called Rachel who everyone was cheering on. She dragged me along at just under 7 minute / mile pace until the second hill at which point I overtook her and didn't see her again.
On the third lap an older man was in front of me, again at just under 7 minute / mile pace. I kept up with him throughout the lap and then overtook him just as we went back to the track for one last lap.
I managed to overtake one more runner on the track and finished with a time of about 43:40.
This was actually about 30 seconds slower than the first 10K of my recent half marathon but that hill adds on at least 30 seconds to your time each time you encounter it!
Overall I enjoyed the race much more than my recent half marathon as I ran within myself and managed a burst of speed at the end.
Ultimately it felt like a hard tempo run with some crazy hills!
Assuming I am still running in a year's time I would definitely do it again. It is too convenient and cheap not to!
Now time to sleep before 6 miles recovery tomorrow!
Tuesday 9 July 2013
16 miles with 10 at marathon pace (Aargh!)
After an easy 5 miles on Saturday I hoped I would have enough energy to complete the proscribed 16 mile run on Sunday.
I wasn't worried about the distance, it was doing the last 10 miles at marathon pace that concerned me!
Even though I started the run at 7 pm the temperature was still near the mid 20s so I was weighed down with two water bottles for some of the run.
I did the first 6 miles really slowly (about 8.45 min / mile) and then sped up for the last 10. I managed 3 of the last 10 at marathon pace (7.30 min / mile) and the rest were up to 30 seconds too slow.
Despite not doing the proscribed pace I am not too worried as this is the first time I have run 16 miles since my running comeback and I wasn't completely spent at the end.
I am now trying to conserve energy ready for the 10K race tomorrow. After a slow 5 miles yesterday and an equally slow 8 miles this morning I feel pretty stiff still but hopefully by tomorrow night I will be ready to attack that Offerton hill!
I wasn't worried about the distance, it was doing the last 10 miles at marathon pace that concerned me!
Even though I started the run at 7 pm the temperature was still near the mid 20s so I was weighed down with two water bottles for some of the run.
I did the first 6 miles really slowly (about 8.45 min / mile) and then sped up for the last 10. I managed 3 of the last 10 at marathon pace (7.30 min / mile) and the rest were up to 30 seconds too slow.
Despite not doing the proscribed pace I am not too worried as this is the first time I have run 16 miles since my running comeback and I wasn't completely spent at the end.
I am now trying to conserve energy ready for the 10K race tomorrow. After a slow 5 miles yesterday and an equally slow 8 miles this morning I feel pretty stiff still but hopefully by tomorrow night I will be ready to attack that Offerton hill!
Friday 5 July 2013
10 miles slow
On Tuesday I was supposed to do a tempo run but slept in and did a recovery run at lunchtime instead. It felt awful! I guess I still wasn't over the long run on Sunday night.
On Wednesday morning I did the tempo run - 9 miles with the middle 5 at lactate threshold (LT) pace. This corresponds to about 7 minutes / mile for me. It felt tough but I managed it OK. However I was a bit sneaky as the last mile and a half of the middle 5 were downhill. Tut tut!
Thursday was the normal gym session and then this morning was 10 miles slow.
This was one of those lovely runs where your body wakes up halfway through and you end it feeling really strong. My average pace of 7.50 min / mile was a bit fast but I just can't seem to go any slower when I am fresh.
I ran to nearby Woodbank park where next week's Offerton 10K is set. The race comprises three laps and part of the lap is a killer hill. You descend about 150 feet in about a quarter of a mile, turn around and come back up. It was steep but mercifully fairly short.
The weather forecast for next week is very hot so it is going to be a good workout!
Monday 1 July 2013
15 miles slow
My final run in Madrid was 10 miles at 8 min/mile pace. I got to know the loops in that park so well that I could almost run them blindfolded!
Saturday was a 4 mile recovery run where I got a bit carried away on the last mile and did it in 6:20. This is not a good idea when you are running on bumpy pavements as my sore knee testified.
Sunday night was a slow 15 miler. It started off easily enough with splits around 7:45 but I slowed in the second half to just over 8 min / mile pace. In the end my average pace was 7:55 which was once again too fast. Naughty me!
My route involved a number of switchback ramps to get up to a bridge and I noticed that my Garmin doesn't really have enough accuracy to take the short switchbacks into account. Instead it told me I had done a 8:40 mile! The switchbacks are annoying in any case so I think some route modification is needed.
Today I feel pretty stiff. I guess my body is getting used to running over 40 miles a week!
Saturday was a 4 mile recovery run where I got a bit carried away on the last mile and did it in 6:20. This is not a good idea when you are running on bumpy pavements as my sore knee testified.
Sunday night was a slow 15 miler. It started off easily enough with splits around 7:45 but I slowed in the second half to just over 8 min / mile pace. In the end my average pace was 7:55 which was once again too fast. Naughty me!
My route involved a number of switchback ramps to get up to a bridge and I noticed that my Garmin doesn't really have enough accuracy to take the short switchbacks into account. Instead it told me I had done a 8:40 mile! The switchbacks are annoying in any case so I think some route modification is needed.
Today I feel pretty stiff. I guess my body is getting used to running over 40 miles a week!
Wednesday 26 June 2013
Running in Madrid
I am in Madrid for a Microsoft conference but the marathon training continues!
Although the temperature reaches 30 degrees C by lunchtime the day starts out at a rather pleasant 15 degrees C - the kind of temperature I like to run in.
The only decent running location near my hotel is a small park on a hill. You can either do a lap of the whole park which is about 1 km and hilly or you can stick to the top of the hill and do a 0.5 km lap. Although it is hardly an idyllic route the amount of joggers in the park at 7 am suggests that there aren't any better options nearby!
My runs so far this week:
5 miles recovery (at home.) After two days off from running my legs felt fresh and I did this at 7.30 min / mile pace.
7 miles aerobic + 10 * 100m strides. Averaged 8.10 min / mile pace for this. I felt a bit sluggish. Maybe it is the altitude here (Madrid is almost 700m above sea level.)
6 miles recovery. 7.50 min / mile pace.
Just one run left while I am here and then back to the cold and wet of England.
Although the temperature reaches 30 degrees C by lunchtime the day starts out at a rather pleasant 15 degrees C - the kind of temperature I like to run in.
The only decent running location near my hotel is a small park on a hill. You can either do a lap of the whole park which is about 1 km and hilly or you can stick to the top of the hill and do a 0.5 km lap. Although it is hardly an idyllic route the amount of joggers in the park at 7 am suggests that there aren't any better options nearby!
My runs so far this week:
5 miles recovery (at home.) After two days off from running my legs felt fresh and I did this at 7.30 min / mile pace.
7 miles aerobic + 10 * 100m strides. Averaged 8.10 min / mile pace for this. I felt a bit sluggish. Maybe it is the altitude here (Madrid is almost 700m above sea level.)
6 miles recovery. 7.50 min / mile pace.
Just one run left while I am here and then back to the cold and wet of England.
Sunday 23 June 2013
14 miles slow
Wednesday was recovery day - four miles slow along my old route. Once again I discovered that my old measurements were a bit short!
Thursday was a 7 mile tempo run. Splits were:
7:40
7:15
7:15
7:05
6:55
6:50
8:10
I am doing tempo runs properly with only miles 3 to 6 being at tempo pace (half marathon speed.)
Due to being away for the weekend I had to do my long run on Friday. This was 14 miles down the Middlewood Way. My average pace was 7.50 min/mile and I did the last mile in under 7 mins for a negative split. Overall it felt comfortable.
This week I am in Madrid with temperatures up to 30 degrees forecast. Better pack the running bottle!
Thursday was a 7 mile tempo run. Splits were:
7:40
7:15
7:15
7:05
6:55
6:50
8:10
I am doing tempo runs properly with only miles 3 to 6 being at tempo pace (half marathon speed.)
Due to being away for the weekend I had to do my long run on Friday. This was 14 miles down the Middlewood Way. My average pace was 7.50 min/mile and I did the last mile in under 7 mins for a negative split. Overall it felt comfortable.
This week I am in Madrid with temperatures up to 30 degrees forecast. Better pack the running bottle!
Tuesday 18 June 2013
10 mile aerobic
I am now in the world of Pfitzinger and Douglas (commonly referred to as P & D.) Their training schedules emphasise long runs throughout the week with short recovery runs in between them. The Hal Higdon schedules tend to have short and medium runs in the week and one long run at the weekend. Rather than running at lunchtime I will now have to get better at getting out of bed early to do the long mid-week runs. A bit of discipline probably won't do me any harm!
The new regime kicked off this morning with a 10 mile aerobic run. I should probably be running these at about 8.30 min / mile pace based on a marathon pace of 7.30. However I don't like running that slow but I did manage to keep most of the miles down to 8 min pace which as an achievement for me.
The Garmin report shows that there is an elevation gain of about 60 meters in the first 2.5 miles with obviously a corresponding drop at the end as it was an out-and-back route. No wonder I have been running the last couple of miles fast.
It also showed that my mile markers were a bit short and what I thought was 5.0 miles is actually 4.9 miles. That sounds trivial but saving 0.2 miles on a 10 mile run could shave 90 seconds off my time. No wonder I got the pacing at Freckleton a bit wrong!
After the run I had an hour's "rest" and then I had to cycle the 6 miles to work. The cycling is not in the schedule but a bit of additional cross training does not seem to hurt.
This new schedule feels great! I now have my lunchtimes back.
The new regime kicked off this morning with a 10 mile aerobic run. I should probably be running these at about 8.30 min / mile pace based on a marathon pace of 7.30. However I don't like running that slow but I did manage to keep most of the miles down to 8 min pace which as an achievement for me.
The Garmin report shows that there is an elevation gain of about 60 meters in the first 2.5 miles with obviously a corresponding drop at the end as it was an out-and-back route. No wonder I have been running the last couple of miles fast.
It also showed that my mile markers were a bit short and what I thought was 5.0 miles is actually 4.9 miles. That sounds trivial but saving 0.2 miles on a 10 mile run could shave 90 seconds off my time. No wonder I got the pacing at Freckleton a bit wrong!
After the run I had an hour's "rest" and then I had to cycle the 6 miles to work. The cycling is not in the schedule but a bit of additional cross training does not seem to hurt.
This new schedule feels great! I now have my lunchtimes back.
Monday 17 June 2013
Freckleton Half Marathon
Yesterday was race day - time to see what another 12 weeks of Hal Higdon's Advanced Half Marathon training program had achieved.
The previous week's training had been pretty awful but I put that down to overdoing it on my 16 mile run on the previous Sunday.
On Saturday my new baby arrived - a Garmin GPS watch. It was great to be able to try the watch out with a race. No more guessing distances for me!
The day was quite warm at 16 degrees and only a slight breeze.
The race had a record turnout with over 800 runners. It is quite unusual in that it starts at 2 pm. This did make for an early lunch but apart from that it was nice to start at a different time.
At 2 pm sharp we were off and I settled into a 7 min / mile pace. The course wound around Freckleton for a few miles before heading out into the countryside. The pace felt fine apart from a few hills in miles 5 and 6. Mile 7 was downhill and felt great - a 6.50 split for that one.
However after that it just gradually felt harder and harder. Miles 8 to 10 were done at just over 7 min / mile pace but the last three miles were a bit of a death march at 7.25 pace. The route was on the pavement of a busy road and was slightly uphill. After 10 miles I started counting down the quarter miles to try to make it go quicker. The only consolation was that everyone around me seemed to be struggling just as much.
I was hoping for a burst of energy in the last mile but it did not come. A lady glided past me and I had nothing in the tank to chase her with. Finally about 100 metres from the finish line a bit of adrenaline kicked in and I managed to sprint past the guy in front of me.
My time of 1:33:17 represents a 3 minute PB so I guess I should be happy with that and put the pacing issues down to experience.
Compared to the Wilmslow Half 12 weeks ago this was a real slog! I think negative pacing is the way forward. I really did not enjoy those last 3 miles!
Today my legs felt fine and I managed the normal short run to the gym and back. My struggles were probably down to dehydration. I need to get better at drinking out of cups while running or take a bottle with me.
It is now 16 weeks until the Chester marathon. I am going straight into week 3 of a Pfitzinger and Douglas sub 55 mile schedule. I had better get to sleep ready for that 10 mile run before breakfast tomorrow!
The previous week's training had been pretty awful but I put that down to overdoing it on my 16 mile run on the previous Sunday.
On Saturday my new baby arrived - a Garmin GPS watch. It was great to be able to try the watch out with a race. No more guessing distances for me!
The day was quite warm at 16 degrees and only a slight breeze.
The race had a record turnout with over 800 runners. It is quite unusual in that it starts at 2 pm. This did make for an early lunch but apart from that it was nice to start at a different time.
At 2 pm sharp we were off and I settled into a 7 min / mile pace. The course wound around Freckleton for a few miles before heading out into the countryside. The pace felt fine apart from a few hills in miles 5 and 6. Mile 7 was downhill and felt great - a 6.50 split for that one.
However after that it just gradually felt harder and harder. Miles 8 to 10 were done at just over 7 min / mile pace but the last three miles were a bit of a death march at 7.25 pace. The route was on the pavement of a busy road and was slightly uphill. After 10 miles I started counting down the quarter miles to try to make it go quicker. The only consolation was that everyone around me seemed to be struggling just as much.
I was hoping for a burst of energy in the last mile but it did not come. A lady glided past me and I had nothing in the tank to chase her with. Finally about 100 metres from the finish line a bit of adrenaline kicked in and I managed to sprint past the guy in front of me.
My time of 1:33:17 represents a 3 minute PB so I guess I should be happy with that and put the pacing issues down to experience.
Compared to the Wilmslow Half 12 weeks ago this was a real slog! I think negative pacing is the way forward. I really did not enjoy those last 3 miles!
Today my legs felt fine and I managed the normal short run to the gym and back. My struggles were probably down to dehydration. I need to get better at drinking out of cups while running or take a bottle with me.
It is now 16 weeks until the Chester marathon. I am going straight into week 3 of a Pfitzinger and Douglas sub 55 mile schedule. I had better get to sleep ready for that 10 mile run before breakfast tomorrow!
Thursday 13 June 2013
4 miles tempo
Yesterday I did a 3 mile recovery run in 22:15. The legs felt really heavy.
Today I did 4 miles at 6:45 tempo. The splits were:
6:45
6:40
6:45
6:35
26:45
Once again it felt really hard work. I almost got cramp while stretching afterwards and was perspiring much more profusely than normal!
I think that long hard run on Sunday has really impacted my training this week. Hopefully I will have recovered in three days when the race takes place!
Today I did 4 miles at 6:45 tempo. The splits were:
6:45
6:40
6:45
6:35
26:45
Once again it felt really hard work. I almost got cramp while stretching afterwards and was perspiring much more profusely than normal!
I think that long hard run on Sunday has really impacted my training this week. Hopefully I will have recovered in three days when the race takes place!
Tuesday 11 June 2013
6 x 400m
Yesterday I just did the short run to the gym and back (2.5 miles in all) and the normal weights session at the gym.
Today was a light interval session. The 400m intervals were covered in 80 - 90 seconds. I have done them faster before but my legs are probably still a bit tired from Sunday's long run.
Just one more quality session now and then the race on Sunday.
Today was a light interval session. The 400m intervals were covered in 80 - 90 seconds. I have done them faster before but my legs are probably still a bit tired from Sunday's long run.
Just one more quality session now and then the race on Sunday.
Sunday 9 June 2013
16 mile run
Yesterday I did 3 miles in 19:50 as a pace run.
Today was a two hour run. My target was to cover 16 miles and I did them in 1:59:10! That is just under 7.30 min/mile pace.
My 4 mile splits were:
29:00
29:45
30:00
30:25
This is the farthest I have run since my last marathon over 10 years ago so I am pretty chuffed to have done it at a decent pace.
Now a week of tapering ready for the half marathon on Sunday.
Today was a two hour run. My target was to cover 16 miles and I did them in 1:59:10! That is just under 7.30 min/mile pace.
My 4 mile splits were:
29:00
29:45
30:00
30:25
This is the farthest I have run since my last marathon over 10 years ago so I am pretty chuffed to have done it at a decent pace.
Now a week of tapering ready for the half marathon on Sunday.
Friday 7 June 2013
8 mile tempo
I managed to squeeze in three more runs while on holiday.
On Sunday I did a two hour run. This started off great until I hit a killer hill at about 5 miles. It led up to a medieval village called Populonia and the views were lovely but it was about a mile of steep climb. I enjoyed the run down but then ran out of water. I had to go back to our mobile home early, take a swig of liquids and then do the last 10 minutes of running around the campsite. I probably covered 15 miles in all.
On the Tuesday I did a recovery run of just over four miles and on Wednesday I did 4 one mile intervals. I probably did them at just under seven minute mile pace.
Yesterday was the journey back and today was the 8 mile tempo run. It was hot but I managed to set an 8 mile PB.
7.15
7.15
6.55
6.40
6.45
6.35
6.55
6.35
54:55
This is bang on 3 hour marathon pace so I am now one third of the way there!
On Sunday I did a two hour run. This started off great until I hit a killer hill at about 5 miles. It led up to a medieval village called Populonia and the views were lovely but it was about a mile of steep climb. I enjoyed the run down but then ran out of water. I had to go back to our mobile home early, take a swig of liquids and then do the last 10 minutes of running around the campsite. I probably covered 15 miles in all.
On the Tuesday I did a recovery run of just over four miles and on Wednesday I did 4 one mile intervals. I probably did them at just under seven minute mile pace.
Yesterday was the journey back and today was the 8 mile tempo run. It was hot but I managed to set an 8 mile PB.
7.15
7.15
6.55
6.40
6.45
6.35
6.55
6.35
54:55
This is bang on 3 hour marathon pace so I am now one third of the way there!
Friday 31 May 2013
55 minute tempo run
Lovely early morning run around random Tuscany roads. 30 mins at an easy pace, 20 mins at a faster pace and 5 mins easy. I think I ran about 7 miles all in all.
Another day off tomorrow and then a two hour run on Sunday!
Another day off tomorrow and then a two hour run on Sunday!
Thursday 30 May 2013
4 miles slow
Gentle run exploring the west of Bologna. Found a river to run along and a play area for the kids to try later. Running is a great way to nose around a new area as long as you don't mind going back on yourself sometimes.
After about 3 miles I felt fully warmed up and my legs just wanted to fly but sadly I had promised the wife it would be a short run.
After about 3 miles I felt fully warmed up and my legs just wanted to fly but sadly I had promised the wife it would be a short run.
Monday 27 May 2013
4 x 1 mile
No time for a recovery run as I am going on holiday tomorrow. I managed to keep the times quite consistent.
6:25
6.20
6.40
6.20
My next run will be on Thursday in Italy!
6:25
6.20
6.40
6.20
My next run will be on Thursday in Italy!
Sunday 26 May 2013
10 miles race pace
An awesome 10 miles in the sun this morning. I was supposed to be taking it easy but I couldn't help myself and ended up setting a 10 miles PB.
7.30
7.25
7.05
7.00
7.05
7.00
6.45
6.40
6.55
6.25
1:09:50
If I can keep this pace over 13 miles in three weeks I will smash my Half Marathon PB.
7.30
7.25
7.05
7.00
7.05
7.00
6.45
6.40
6.55
6.25
1:09:50
If I can keep this pace over 13 miles in three weeks I will smash my Half Marathon PB.
Thursday 23 May 2013
4 miles tempo
I had to miss yesterday's run as well as I was still feeling grotty. I am still feeling a bit spaced out today but thought I would see how the legs were doing. It appears they still know how to run!
6:55
6:45
6:35
6:25
26:40
There is a pleasing pattern to those times which is entirely coincidental. Still, this is how I like my tempo times to look as opposed to last Thursday's effort.
Another rest day tomorrow and hopefully I will be well enough for a couple of hard runs at the weekend.
6:55
6:45
6:35
6:25
26:40
There is a pleasing pattern to those times which is entirely coincidental. Still, this is how I like my tempo times to look as opposed to last Thursday's effort.
Another rest day tomorrow and hopefully I will be well enough for a couple of hard runs at the weekend.
Tuesday 21 May 2013
Full of cold
I am not one miss runs, even when I have a cold but today I feel nasty so I had to stay inside and keep warm.
I did my normal Monday gym session yesterday which was fine but then gradually developed a cold in the afternoon and now feel very spaced out!
Hopefully a few days of rest will see my back on the road.
I did my normal Monday gym session yesterday which was fine but then gradually developed a cold in the afternoon and now feel very spaced out!
Hopefully a few days of rest will see my back on the road.
Monday 20 May 2013
14 miles slow
After Saturday's exertions I took it steady last night and tried to maintain a 7.30 min/mile pace. This felt ridiculously easy at first and then increasingly hard until I only just scraped home in the target time of 1hr 45mins.
The downside of running in the warmer half of the year is the amount of midges around. Running in the last of the daylight there were swarms of them on the Middlewood Way and my neck was plastered with them. Sometimes you inadvertently swallow one which is a useful protein supplement I guess!
The downside of running in the warmer half of the year is the amount of midges around. Running in the last of the daylight there were swarms of them on the Middlewood Way and my neck was plastered with them. Sometimes you inadvertently swallow one which is a useful protein supplement I guess!
Saturday 18 May 2013
7 miles including 5k parkrun
After my wet lettuce of a run on Thursday today was awesome.
2 miles warmup as I jogged to the parkrun (7.30 min/mile pace) and then a sub 20 min 5k for the first time in my life at the Bramhall parkrun. After catching my breath and watching some more finishers I then jogged the 2 miles back at 7.30 pace again.
Parkruns are completely awesome events that make me proud to be part of the human race. Generally starting at 9am on Saturday morning at locations all over the UK they are free 5k races where your time is published on the website. The Bramhall event is getting quite popular with over 500 runners most weeks. I forgot to look at the number on my token but hopefully I finished near the top 20.
2 miles warmup as I jogged to the parkrun (7.30 min/mile pace) and then a sub 20 min 5k for the first time in my life at the Bramhall parkrun. After catching my breath and watching some more finishers I then jogged the 2 miles back at 7.30 pace again.
Parkruns are completely awesome events that make me proud to be part of the human race. Generally starting at 9am on Saturday morning at locations all over the UK they are free 5k races where your time is published on the website. The Bramhall event is getting quite popular with over 500 runners most weeks. I forgot to look at the number on my token but hopefully I finished near the top 20.
Thursday 16 May 2013
6 mile tempo
Some runs are better than others.
This one was hard. Not sure if I am fighting a mild virus, didn't eat enough breakfast or am just over-training but after 4 miles I seemed to run out of fuel.
6:40
6:35
6:55
6:50
6:55
7:00
40:55
Maybe I need to run the easy runs slower in order to have more energy for the fast runs.
Anyway, I have now entered the 2013 Chester Marathon! It looks like a great event. My goal is to do it in 3:15 (7:30 minutes/mile pace.)
Let's hope I pace it better than today's run!
This one was hard. Not sure if I am fighting a mild virus, didn't eat enough breakfast or am just over-training but after 4 miles I seemed to run out of fuel.
6:40
6:35
6:55
6:50
6:55
7:00
40:55
Maybe I need to run the easy runs slower in order to have more energy for the fast runs.
Anyway, I have now entered the 2013 Chester Marathon! It looks like a great event. My goal is to do it in 3:15 (7:30 minutes/mile pace.)
Let's hope I pace it better than today's run!
Wednesday 15 May 2013
4 miles easy + weights
Nice easy 4 miles this morning:
7:10
7:05
7:15
6:40
28:10
On Wednesdays I go the gym at lunchtime and do 3 circuits of 12 leg and upper body machines. I generally keep the weights quite manageable and do 12 reps each set. Some light weight training is supposed to be helpful for running and I guess some of the motivation is vanity!
7:10
7:05
7:15
6:40
28:10
On Wednesdays I go the gym at lunchtime and do 3 circuits of 12 leg and upper body machines. I generally keep the weights quite manageable and do 12 reps each set. Some light weight training is supposed to be helpful for running and I guess some of the motivation is vanity!
Tuesday 14 May 2013
4 x 1 mile
Four 1 mile intervals today, the middle two on the track (and yes I did add the extra 9 metres on!)
6:30
5:59!!!
6:15
7:15!!!
A bit of a milestone (almost literally) today as I did my first sub 6 minute mile. Now I need to try to string three of them together to get a decent 5K time.
I had no energy left for the last interval but that is the price you pay for going all out on the middle two.
6:30
5:59!!!
6:15
7:15!!!
A bit of a milestone (almost literally) today as I did my first sub 6 minute mile. Now I need to try to string three of them together to get a decent 5K time.
I had no energy left for the last interval but that is the price you pay for going all out on the middle two.
Monday 13 May 2013
Preston Half Marathon 2012
No run today so I thought I would write a brief report on the first race I ran since getting back into running recently - the Preston Guild Half Marathon 2012.
After 12 weeks training on a low intensity program I was aiming to 8 minute mile the race.
On the day the weather was cold and very wet. I didn't manage to get near the start line so I started with the 2 hour group who obviously set off very slowly. The route started off down a dual carriageway which was quite fun as you could watch the front runners as they came back the other way.
The route then headed into the wind and out towards Blackpool. After about 8 miles the course turned around and with the wind behind me I was able to set a decent pace for the last five miles. The last mile was a bit unpleasant with lots of sharp turns and little hills. I managed to find some energy to race the last 100 metres into the town square to finish in 1:43:19.
Overall I found the distance quite comfortable and loved the atmosphere. I would definitely do this race again but as it was a special Guild event I may have to wait 20 years!
After 12 weeks training on a low intensity program I was aiming to 8 minute mile the race.
On the day the weather was cold and very wet. I didn't manage to get near the start line so I started with the 2 hour group who obviously set off very slowly. The route started off down a dual carriageway which was quite fun as you could watch the front runners as they came back the other way.
The route then headed into the wind and out towards Blackpool. After about 8 miles the course turned around and with the wind behind me I was able to set a decent pace for the last five miles. The last mile was a bit unpleasant with lots of sharp turns and little hills. I managed to find some energy to race the last 100 metres into the town square to finish in 1:43:19.
Overall I found the distance quite comfortable and loved the atmosphere. I would definitely do this race again but as it was a special Guild event I may have to wait 20 years!
Sunday 12 May 2013
14 miles slow
The energy levels were better this morning and I managed an OK run doing the 14 miles in 1:42:00. That works out at under 7.20 pace. I did the half marathon distance in about 1:36 - faster than at the Wilmslow Half 6 weeks ago.
Feeling like you need to relieve yourself Paula Radcliffe style for half the run rather detracts from the enjoyment! That is another downside of early morning runs I guess - you set off before your systems are working properly!
Feeling like you need to relieve yourself Paula Radcliffe style for half the run rather detracts from the enjoyment! That is another downside of early morning runs I guess - you set off before your systems are working properly!
Saturday 11 May 2013
4 miles race pace
Seemed to be lacking energy this morning. Maybe the curry last night did not help!
6.50
6.40
7.05
6.30
27.05
This route has a nasty hill on the penultimate mile which generally kills my times.
8 months ago I was doing this run in 29.30 so I shouldn't be too discouraged.
14 miles tomorrow. More energy please!
6.50
6.40
7.05
6.30
27.05
This route has a nasty hill on the penultimate mile which generally kills my times.
8 months ago I was doing this run in 29.30 so I shouldn't be too discouraged.
14 miles tomorrow. More energy please!
Thursday 9 May 2013
6 mile tempo
Nice hard tempo run on a blustery day.
6.45
6.40
6.50
6.45
6.40
6.40
40:20
Consistent splits and could probably have pushed a bit harder at the end so happy with that.
Wednesday 8 May 2013
6 miles steady
6 miles on weary legs this morning.
7.20
7.00
7.05
7.05
7.25
6.50
42.45
This route has a hill on mile 5 that nearly killed me! Considering the hill and the headwind on the way back I was pleased with the negative split.
7.20
7.00
7.05
7.05
7.25
6.50
42.45
This route has a hill on mile 5 that nearly killed me! Considering the hill and the headwind on the way back I was pleased with the negative split.
Tuesday 7 May 2013
5 X 800m
Five 800m intervals on the track in gorgeous weather. Splits were:
3:00
2:47
2:56
2:56
3:20
Really ran out of steam for that last 800!
Had about 3 minutes walking and jogging between each interval.
Quite pleased to get under 2:50 but then at the weekend I spoke to a 14-year-old boy who ran it in 2:20 in a school race without any specific training! Now that is talent.
The training schedule I am following is Hal Higdon's Advanced Half Marathon program (you can Google it.) However I have increased the mileage and intensity a bit for an extra challenge!
3:00
2:47
2:56
2:56
3:20
Really ran out of steam for that last 800!
Had about 3 minutes walking and jogging between each interval.
Quite pleased to get under 2:50 but then at the weekend I spoke to a 14-year-old boy who ran it in 2:20 in a school race without any specific training! Now that is talent.
The training schedule I am following is Hal Higdon's Advanced Half Marathon program (you can Google it.) However I have increased the mileage and intensity a bit for an extra challenge!
Sunday 5 May 2013
35 minute recovery
Nice easy run down Happy Valley. I haven't measured the route but I probably did about 4.5 miles. I so need a Garmin! It is my birthday soon so hope springs eternal!
I love the alive feeling you get after these short easy runs.
I love the alive feeling you get after these short easy runs.
Saturday 4 May 2013
12 miles race pace
My next race is the Freckleton Half Marathon in mid June. My target pace is 7 minutes per mile so being able to do 12 miles at almost that pace is encouraging.
I did the first two hilly miles at 7.30 pace and then averaged 7.00 for the rest for an overall time of 1:24:48.
The Middlewood Way is quite lonely early in the morning and the weather was a bit unpleasant but still a great start to the long weekend.
I did the first two hilly miles at 7.30 pace and then averaged 7.00 for the rest for an overall time of 1:24:48.
The Middlewood Way is quite lonely early in the morning and the weather was a bit unpleasant but still a great start to the long weekend.
Thursday 2 May 2013
5 nasty miles
Stranded at the office with a broken bike I could either waste £10 on a taxi or run home. Of course I chose to run.
It was nasty! My lunch was still being digested and I had to carry my rucksack as wearing it was unbearable. The sun was beating down as well.
Still I did the five miles in 37 minutes so I got a recovery run in and saved some money. Running really is a useful hobby!
It was nasty! My lunch was still being digested and I had to carry my rucksack as wearing it was unbearable. The sun was beating down as well.
Still I did the five miles in 37 minutes so I got a recovery run in and saved some money. Running really is a useful hobby!
Wednesday 1 May 2013
6 miles recovery
A beautiful still morning. Three miles up into the hills and three miles back. Was huffing and puffing on the first two miles and flying on the last two. My fastest mile for a while at the end.
7.30
7.15
6.50
6.35
6.40
6.15
41.05
Tuesday 30 April 2013
8 x 400m
Tuesday is speed day.
8 x 400m with about 90s rest between each one.
I do them in between 80 and 90 seconds. Luckily there is a track near where I work so I can whizz around it and pretend to be Mo Farah!
I find this session pretty gruelling, mainly because I do each interval as fast as I can. People keep telling me this is wrong and I will get injured but until I get injured I will probably keep doing it!
In other news the London Good For Age time has changed to 3:05! Aagh! So much for my master plan! What about those poor people who have just done a marathon in under 3:10 and now find out it wasn't enough? At least I have time to adjust my training but what about if Virgin change the time again next year? It is hard aiming for a moving target.
8 x 400m with about 90s rest between each one.
I do them in between 80 and 90 seconds. Luckily there is a track near where I work so I can whizz around it and pretend to be Mo Farah!
I find this session pretty gruelling, mainly because I do each interval as fast as I can. People keep telling me this is wrong and I will get injured but until I get injured I will probably keep doing it!
In other news the London Good For Age time has changed to 3:05! Aagh! So much for my master plan! What about those poor people who have just done a marathon in under 3:10 and now find out it wasn't enough? At least I have time to adjust my training but what about if Virgin change the time again next year? It is hard aiming for a moving target.
Monday 29 April 2013
5K "easy" + weights
Monday is gym day.
An easy 5K on the treadmill (21:45) and then a mixture of leg and upper body machines.
I think variety is a vital component of successful training, otherwise monotony sets in and the motivation dips.
I love running outside but it is great to occasionally run in the gym, surrounded by like-minded people. Doing some light weights should hopefully help me avoid getting too skinny.
An easy 5K on the treadmill (21:45) and then a mixture of leg and upper body machines.
I think variety is a vital component of successful training, otherwise monotony sets in and the motivation dips.
I love running outside but it is great to occasionally run in the gym, surrounded by like-minded people. Doing some light weights should hopefully help me avoid getting too skinny.
Sunday 28 April 2013
8 miles easy
Not easy starting a longish run at 9pm when you are emotionally spent. At least the rain had stopped and the wind had died.
7.20
7.10
7.15
7.05
7.25
7.15
7.30
7.00
58.00
I guess I can take consolation in the fact that the pace was bang on 3.10 marathon pace (London marathon qualifying time.) Just 18 more miles needed!
Saturday 27 April 2013
6 miles easy
8.30pm isn't my favourite time to start a run but with my wife being poorly it was the only slot I had.
I just let my legs run themselves for the first four miles and then pushed on a bit.
Felt so much more alive after the run than before it!
7.15
7.05
7.10
7.05
7.00
6.30
42.05
I just let my legs run themselves for the first four miles and then pushed on a bit.
Felt so much more alive after the run than before it!
7.15
7.05
7.10
7.05
7.00
6.30
42.05
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