I haven't posted on here in a week because everything went a bit off the rails over the last week. Last Tuesday was fine, with 6 miles completed at 7.5 mph. Pretty much exactly to plan so I'm pleased with that, I did feel fairly lethargic in the first couple of miles and probably ran lazy throughout because of it. As such I didn't get up as much on my toes as I should have done. It didn't seem a problem at the time though.
Thursday didn't go as well. I'd been in London at college all week which as usual had bothered my calf, combined with Tuesday's lazyness it caused issues. I decided to stop at 2 and a half miles as my calf was painful and I didn't want to risk injuring it long term. I also took the weekend off to make sure it could recover, and because I was really busy.
On the 12th I got back on the treadmill and did a really gentle 3 miles running at just under 10 minute miles. The calf twinged a little but then I have still been in London so that's not really surprising. It seems like with a bit of care I should be fine to continue with the plan, though I'm going to take the speed on the treadmill down to about 7 mph for the rest of the first phase of the plan.
Team Wedge
Showing posts with label Nick's Entries. Show all posts
Showing posts with label Nick's Entries. Show all posts
Tuesday, 12 November 2013
Monday, 4 November 2013
3 November 2013 -
Having failed to go the full distance the previous weekend, I was once again aiming to go 18 miles. I was originally going to cross the fields and then head north on the Down's link to see how far I could get. Unfortunately a neighbour's fence had fallen across the path, so instead I headed to Itchingfield and then south on the Down's link from Christ's.
Having learnt on Thursday that things go better when I don't look at the watch too often I just went off and ran. The only time I remember looking at the watch was when it was showing a time a little over 10 minutes, leading me to speed up to try and get it down. This quickly lead to it showing sub-6:30, so I forgot about that and just got on with what I was doing. I felt good through out the first 12 miles, and then realising I had less than a 10k and was under goal target pace for the marathon picked me up even more.
Unfortunately this only lasted for a couple of miles, and as I came out of Southwater I started to struggle. This seems to happen quite often at around this point, though whether because it's usually around 15 miles or because of something else in that area. To get through it I broke up the remainder into three sections, one from Southwater to Christ's, the next from Christ's to Itchingfield and then Itchingfield home.
The first two went surprisingly well, and coming off the top of the hill into Itchingfield was a wonderful experience if only because it was easier on the flat than the slope as it took pressure off my hamstrings, which were consistently achy by this stage. Unfortunately the last section never happened.
This is arguably the hardest, from the hill at the bottom of Itchingfield church garden it goes up and over a ridge in woodland and then up a steady climb, and frankly I couldn't be bothered so I stopped behind the church. 17 and a half is close enough right?
Overall I was actually really pleased with the run, I just switched my brain off as much as possible and let my legs do the talking. It turns out they were loud enough, and I was really pleased with the result.
Time: 2 hours 20 minutes
Distance: 17.67 miles
Pace: 07:58 min/mile
Average heart rate: 177 bpm
Map: Here
Having learnt on Thursday that things go better when I don't look at the watch too often I just went off and ran. The only time I remember looking at the watch was when it was showing a time a little over 10 minutes, leading me to speed up to try and get it down. This quickly lead to it showing sub-6:30, so I forgot about that and just got on with what I was doing. I felt good through out the first 12 miles, and then realising I had less than a 10k and was under goal target pace for the marathon picked me up even more.
Unfortunately this only lasted for a couple of miles, and as I came out of Southwater I started to struggle. This seems to happen quite often at around this point, though whether because it's usually around 15 miles or because of something else in that area. To get through it I broke up the remainder into three sections, one from Southwater to Christ's, the next from Christ's to Itchingfield and then Itchingfield home.
The first two went surprisingly well, and coming off the top of the hill into Itchingfield was a wonderful experience if only because it was easier on the flat than the slope as it took pressure off my hamstrings, which were consistently achy by this stage. Unfortunately the last section never happened.
This is arguably the hardest, from the hill at the bottom of Itchingfield church garden it goes up and over a ridge in woodland and then up a steady climb, and frankly I couldn't be bothered so I stopped behind the church. 17 and a half is close enough right?
Overall I was actually really pleased with the run, I just switched my brain off as much as possible and let my legs do the talking. It turns out they were loud enough, and I was really pleased with the result.
Time: 2 hours 20 minutes
Distance: 17.67 miles
Pace: 07:58 min/mile
Average heart rate: 177 bpm
Map: Here
Saturday, 2 November 2013
31 October 2013 - Forgetting the monitor
Easy running is for recovery.
After trying repeatedly to keep my heart rate down below 165 bpm I've given up. I've reprogrammed all these runs to be marathon pace, and upped some target heart rates. Hopefully this will give me enough room to actually get some work done.
The main effect on Thursday's run was that I looked at the watch a lot less and hit a sustainable pace that I could just relax with. This made the treadmill run, something that's always bored me, a bit more bearable. This was also the first time I did six miles (and having changed over the treadmill setting it was in miles).
Job done.
Distance: 6 miles
Time: 51 minutes 18s
Pace: 8:33 mins/mile
After trying repeatedly to keep my heart rate down below 165 bpm I've given up. I've reprogrammed all these runs to be marathon pace, and upped some target heart rates. Hopefully this will give me enough room to actually get some work done.
The main effect on Thursday's run was that I looked at the watch a lot less and hit a sustainable pace that I could just relax with. This made the treadmill run, something that's always bored me, a bit more bearable. This was also the first time I did six miles (and having changed over the treadmill setting it was in miles).
Job done.
Distance: 6 miles
Time: 51 minutes 18s
Pace: 8:33 mins/mile
29 October 2013 - Unplanned progression run
First of all I have to apologise for lying in my last post. I said I did a 28 mile week, but actually it was only 26, sorry.
Anyway, the plan for Tuesdays run was 6 miles easy, but by the time I got on the treadmill I'd cut that down to 8km (5 miles). I did the first km at 9km/h, the next at 10 and then settled at 10.5, as that put my heart rate at about the right place. Unfortunately during this time I got bored, and so figured I would go for a bit at the end.
So at 2km I put it up to 11.5km/h and then up by another km/h each half click, finishing at 14.5km/h (6:40 min/mile). The finishing pace was hard but not unbearable, and it gave me something to look forward to in an otherwise boring run. Definitely motivation I'll use in future.
Distance: 5 miles
Time: 44 minutes 45 seconds
Pace: 8:57 min/mile
Anyway, the plan for Tuesdays run was 6 miles easy, but by the time I got on the treadmill I'd cut that down to 8km (5 miles). I did the first km at 9km/h, the next at 10 and then settled at 10.5, as that put my heart rate at about the right place. Unfortunately during this time I got bored, and so figured I would go for a bit at the end.
So at 2km I put it up to 11.5km/h and then up by another km/h each half click, finishing at 14.5km/h (6:40 min/mile). The finishing pace was hard but not unbearable, and it gave me something to look forward to in an otherwise boring run. Definitely motivation I'll use in future.
Distance: 5 miles
Time: 44 minutes 45 seconds
Pace: 8:57 min/mile
Monday, 28 October 2013
26 October 2013 - Turning the dial to 18
This was supposed to be my first eighteen miler of the winter season, though by no means the last. I was up in Cambridge and due to timings ended up running Saturday morning. As such I'd only had 36 hours rest since Thursday's six miles, and due to the travelling hadn't eaten a full dinner the Friday evening.
Despite this I had a couple of gels and two litres of water on my back and so I entered full of optimism, planning to head out to Milton along the river for nine miles and then back along the same way. As per usual I went off far too hard, only about 7:45 but too much for a run that long. This wasn't the machoism of the previous weekend, I just couldn't keep myself under control despite feeling fairly laboured throughout.
Eventually I settled somewhat, and went on my merry way, heart rate at 180ish. I passed over a nice bridge somewhere near milton, exposing me to the wind that was already starting to build in advance of the storm to come a couple of days later.
At 7 and a half miles I turned back home, still trying to get the pace and heart rate down. I took my second gel at 11 miles, though managed to spill most of it down myself, badly enough washing my hands in cam water seemed a good idea. As I got closer to home I started to struggle, especially when the head wind hit, but seeing crews I knew on the river helped to pick me up and propel me back to the boat house.
Unfortunately when I got there I had only run 14 and a half miles but felt like I should be stopping. I motivated myself to head back up the river a bit, but with no clear idea where I wanted to head I lost a lot of motivation, and essentially ground to a halt at 16 miles.
Overall I wasn't too disappointed. Though this run wasn't as long as planned this was still my longest week for a while with a total of 28 miles. The pace and heart rate both need some work, but I'm getting there and it didn't leave me too broken the rest of the weekend. I need to make sure I eat well the evening before runs in future though to fuel the engine better.
Time: 2 hours 17 minutes
Distance: 16.08 miles
Pace: 08:33 min/mile
Heart rate: 177 bpm
Despite this I had a couple of gels and two litres of water on my back and so I entered full of optimism, planning to head out to Milton along the river for nine miles and then back along the same way. As per usual I went off far too hard, only about 7:45 but too much for a run that long. This wasn't the machoism of the previous weekend, I just couldn't keep myself under control despite feeling fairly laboured throughout.
Eventually I settled somewhat, and went on my merry way, heart rate at 180ish. I passed over a nice bridge somewhere near milton, exposing me to the wind that was already starting to build in advance of the storm to come a couple of days later.
At 7 and a half miles I turned back home, still trying to get the pace and heart rate down. I took my second gel at 11 miles, though managed to spill most of it down myself, badly enough washing my hands in cam water seemed a good idea. As I got closer to home I started to struggle, especially when the head wind hit, but seeing crews I knew on the river helped to pick me up and propel me back to the boat house.
Unfortunately when I got there I had only run 14 and a half miles but felt like I should be stopping. I motivated myself to head back up the river a bit, but with no clear idea where I wanted to head I lost a lot of motivation, and essentially ground to a halt at 16 miles.
Overall I wasn't too disappointed. Though this run wasn't as long as planned this was still my longest week for a while with a total of 28 miles. The pace and heart rate both need some work, but I'm getting there and it didn't leave me too broken the rest of the weekend. I need to make sure I eat well the evening before runs in future though to fuel the engine better.
Time: 2 hours 17 minutes
Distance: 16.08 miles
Pace: 08:33 min/mile
Heart rate: 177 bpm
Thursday, 24 October 2013
22 & 24 October - getting back to the plan
The last couple of weeks I've strayed from the plan I set out after Barns green due to a combination of being busy and not paying attention. Last week I was supposed to do two 5 mile runs during the week and then an 18 at the weekend. However I only did a four and a thirteen, so instead I called that my rest week and I'm going to do last weeks plan this week, got that?
The other slight complication is that the new treadmill is set to kilometres. So instead of two 5 mile runs I've done two eight kilometre runs. I figure that's close enough. In the first one I set off at twelve kilometres per hour but had to slow down over the first section to get heart rate under control. Eventually I got as low as nine, before building back to ten km/hr. Total time was 46 minutes 5 seconds, averaging about 9:10/mile.
The second time I started at ten minutes per km, then increased to 10.5 after 2km, and then 11 at half way. This heart rate was much more under control, and at the end was still below 170 bpm. Thursday is usually easier than Tuesday due to the long run being further behind, but starting slower helped too. Total time was 44:53, a small improvement and bringing the average pace under 9 minutes per mile. Average heart rate was also lower at 157 bpm rather than 164 for the first run.
The other slight complication is that the new treadmill is set to kilometres. So instead of two 5 mile runs I've done two eight kilometre runs. I figure that's close enough. In the first one I set off at twelve kilometres per hour but had to slow down over the first section to get heart rate under control. Eventually I got as low as nine, before building back to ten km/hr. Total time was 46 minutes 5 seconds, averaging about 9:10/mile.
The second time I started at ten minutes per km, then increased to 10.5 after 2km, and then 11 at half way. This heart rate was much more under control, and at the end was still below 170 bpm. Thursday is usually easier than Tuesday due to the long run being further behind, but starting slower helped too. Total time was 44:53, a small improvement and bringing the average pace under 9 minutes per mile. Average heart rate was also lower at 157 bpm rather than 164 for the first run.
Sunday, 20 October 2013
20 October 2013 - Split Run
Apologies for the lack of posts
this week, I've been in London at college and so by the time I'd got home and
done my work I was generally too tired to run or write. I did manage to do one four
mile run on the treadmill on Thursday, once again at 7.5 mph. I also spent an
hour in the pool on Saturday, but Sunday is the run I really want to write
about.
The plan was to go out and do an
easy 18 miles. I set off along my usual route but the running wasn't right and
I felt terrible. I was trying to do eight minute miles, but it just wasn't
happening. I kept around 8:30's but this really wasn't easy running. It did
start to feel better at about three miles, and the pace came down to about 8:10
though the heart rate continued at around 180 bpm, well above the 165 it should
have been at.
Then as I left Southwater to head
out along the Down's link the heavens opened and the rain started to pour down.
This wasn't the soaking rain of last week but big heavy drops that pounded
down. I carried on to the underpass where I hid away for a time. I kept
marching up and down and doing some light stretching to try and keep warm as
well as taking a gel.
When the rain finally abated I
headed home, taking the shortest route available in case it rained again. The
way home felt better but I was still trying to force it to reach 8 minute miles
and because of that my heart rate was high and it felt like hard work. This
overworking throughout the run meant that I ended up walking up the slope home
because frankly I couldn't be bothered to jog.
I ended up completing 9.5 miles
with an average pace of 8:28, and though the average heart rate shows 169 this
is definitely skewed downwards by the rest under the bridge, and realistically
is more like 180.
Due to having had a new treadmill
delivered on Friday this wasn't the end though, and with a quick change of top
into something dry I got on to do another 6 km's (3.7 miles). I started off at
12 km/h, the equivalent of the 7.5 mph I usually run on the treadmill, with an
incline of 3% (which supposedly makes the effort equivalent to running
outside). However the break gave me the opportunity to re-assess what I was
doing and focus on running to heart rate.
As this was initially way over
where it should be, similar to when I was out on the road, over the first
couple of kilometers the pace came down to 9 km/h and the incline to zero. This
actually got the heart rate under control at 165ish, and though I still fiddled
a bit either way this was about the pace I finished at.
I had decided in the previous weeks
that I want to run a 3:30 marathon in Brighton next weekend, equivalent to 8
minutes per mile. Before announcing that out loud I wanted to prove to myself
that I could do it by running that pace throughout today’s 18. The fact is that
my legs and lungs weren’t up to it, still carrying last weekend’s race as well
as the journeys to London. The marathon is still six months away, and that gives
me plenty of time to get to where I want to be. I just need to make the most of
every run by training to my heart rate.
Part 1
Distance: 9.48 miles
Time: 1 hour 20 minutes
Pace: 08:28 min/mile
Heart rate: 169 bpm
Part 2
Distance: 3.7 miles
Speed: ~6mph
Map: Here
Tuesday, 15 October 2013
13 October 2013 - Jog shop jog 20
On Sunday was the Jog shop jog 20. A 20 mile race starting and finishing in Brighton but with most of the course on the South Downs. It's also the first time I've got up early for a race, with the alarm set for 6.15 to give me plenty of time for breakfast. I was taking a full three litres in my Camelbak as well as two gels to take at six and twelve miles. The weather was alright at the start, about 13 degrees Celsius and a light drizzle. Unfortunately up on the downs the rain was much heavier and a strong wind blew in off the sea. As such I spent most of this race drenched
The start itself was in the car park of ASDA, where about 200 of us gathered. Within a couple of hundred metres we travelled up a switchback ramp to the coast path on the top. This was not the best way to start a long race, and perhaps should have been a clue as to how things were going to go. I probably gained about 100m in height before the race had been going five minutes.
Despite the climbing start I still set off well ahead of target pace, carried along on a wave of enthusiasm as I so often am at the start of a race. Once we were up on the cliff top it was a nice easy track, and so I was bumping along around 7:15 pace though with short sections under 7 minutes per mile. Over time I got it under control, and slowly got passed by a couple of people.
The early section was fairly easy as we passed through the suburbs of Brighton, and then as the houses became rarer and we entered a farm complex the downs reared up ahead like a solid wall. Soon after this a right hander led onto the first climb of the race at about six miles. This one was relatively gentle at about 1 in 11 (according to Google maps), and I jogged all the way up, overtaking several people on the way.
The next couple of hills were harder, considerably steeper and with a lot less grip on the ground. I walked significant portions of these, but only slightly slower than those jogging up. It's a lot more energy efficient way to get up, especially as most of the effort from running on a steep gradient goes into moving your feet up rather than your body forward.
At the top of the second of these climbs was a volunteer handing out jelly babies. I had already taken my first gel by now, but the jelly baby was a nice change. Rather than eating it straight away I held it in my hand as a promise for going forwards. This also removes the outer floury coating that can gum my mouth up a bit. I have to admit that I could only resist it until half way down the next descent, but that was better than usual.
It was the descending that made up for the hard work of the hills, which only seems fair. Pelting down these with minimal effort was a great game most of the time, and I seemed to be pushing it further than most which usually earned me back a couple of places I tended to lose walking the hills. The only descent that I did hold back on was one of the last, when the usual grass was replaced by exposed chalk mixed into a paste by the rain and passing feet. This was especially difficult as I started next to another runner, and so had to dodge them as well as not fall on my face. Fortunately it was completed without incident.
After these tough sections I hit a long flat valley section, at about 11 miles. This allowed me to take the second gel, and actually pick up the pace quite a lot. I was surprised at how comfortable the sub-8 pace felt after 11 rolling miles with some aggressive climbs and it gave me some time to reflect and enjoy, rather than focussing on the challenge at hand as I had to for the section before it. I was especially pleased when one of the volunteers called me a front runner because I didn't take a jelly baby, though to be honest I didn't realise they were on offer.
This is a good opportunity to say a huge thank you to all of the volunteers. They're always appreciated at a race, but especially on days like today when conditions are terrible and the only thing to entertain them are runners and sheep on a hill top and an encouraging word makes a big difference.
After the nice section in the valley we hit the The Big W. This hill is nothing like the others, it's a really gentle gradient, probably five percent, but carries on for well over a mile and so slowly wears you down. I felt really comfortable at the start, but as it continued I started taking single paces of walking and then the walking sections got longer and the running sections shorter.
I was about 400m from the top and at about 14 and a half miles when I looked over my shoulder to find two runners near to overtaking me, and suddenly something in my head switched. I started to get angry with anything and everything I've ever had to deal with. Internally I was ranting and raving at myself and my failures and everyone who's ever pissed me off. This got me running again, and kept me going until 16 miles, though I can't say I really enjoyed it.
Suddenly there was a blur of motion, as I got rapidly overtaken by a guy in a red running vest. I have no idea where this guy came from, he wasn't one of the two who were behind me before, but it was enough to snap me out of my aggressive mood. I locked onto the back of him across one field, but couldn't maintain the pace he was putting down. Fortunately this was enough to get me over what I thought was the last hill, and onto a long flowing descent back into town.
This went great, and I figured I was onto the home straight and still with the possibility to get in under the three hour mark with a couple of eight minute miles. Then in front of me was a little kick hill. It couldn't have been more than 100m long, but the gradient was vicious and it completely broke my remaining spirit and literally brought me to my knees for a moment.
From here I jogged and walked my way home. I drove myself as much as I could but like mile 18 of the marathon I just couldn't find anything to push me on in a sustained way so while short distractions such as help from a stranger or an overtaking opponent could force me into a jog for another quarter mile but then I'd stop and walk again. Eventually I got in sight of the ramp we'd started off up, and with a pair of runners behind me who I'd battled with through the first half and thought I'd left far behind I finally forced myself into a finishing effort.
This has to be the hardest race I've ever done, including the marathon. While my mistakes made the marathon tough this was because of the conditions and the course, which I had no control over. What I thought would be a slightly hilly training run was actually a battle from the first hill on, broken up by some really enjoyable flat sections. I was really pleased to finish this, and it's provided great experience going forwards, but I also enjoyed the run itself throughout almost all of it.
Distance: 20 miles
Time (unofficial): 3 hours 4 minutes
Pace: 09:20 min/mile
Heart Rate: 175 bpm
Map: Here
The start itself was in the car park of ASDA, where about 200 of us gathered. Within a couple of hundred metres we travelled up a switchback ramp to the coast path on the top. This was not the best way to start a long race, and perhaps should have been a clue as to how things were going to go. I probably gained about 100m in height before the race had been going five minutes.
Despite the climbing start I still set off well ahead of target pace, carried along on a wave of enthusiasm as I so often am at the start of a race. Once we were up on the cliff top it was a nice easy track, and so I was bumping along around 7:15 pace though with short sections under 7 minutes per mile. Over time I got it under control, and slowly got passed by a couple of people.
The early section was fairly easy as we passed through the suburbs of Brighton, and then as the houses became rarer and we entered a farm complex the downs reared up ahead like a solid wall. Soon after this a right hander led onto the first climb of the race at about six miles. This one was relatively gentle at about 1 in 11 (according to Google maps), and I jogged all the way up, overtaking several people on the way.
The next couple of hills were harder, considerably steeper and with a lot less grip on the ground. I walked significant portions of these, but only slightly slower than those jogging up. It's a lot more energy efficient way to get up, especially as most of the effort from running on a steep gradient goes into moving your feet up rather than your body forward.
At the top of the second of these climbs was a volunteer handing out jelly babies. I had already taken my first gel by now, but the jelly baby was a nice change. Rather than eating it straight away I held it in my hand as a promise for going forwards. This also removes the outer floury coating that can gum my mouth up a bit. I have to admit that I could only resist it until half way down the next descent, but that was better than usual.
It was the descending that made up for the hard work of the hills, which only seems fair. Pelting down these with minimal effort was a great game most of the time, and I seemed to be pushing it further than most which usually earned me back a couple of places I tended to lose walking the hills. The only descent that I did hold back on was one of the last, when the usual grass was replaced by exposed chalk mixed into a paste by the rain and passing feet. This was especially difficult as I started next to another runner, and so had to dodge them as well as not fall on my face. Fortunately it was completed without incident.
After these tough sections I hit a long flat valley section, at about 11 miles. This allowed me to take the second gel, and actually pick up the pace quite a lot. I was surprised at how comfortable the sub-8 pace felt after 11 rolling miles with some aggressive climbs and it gave me some time to reflect and enjoy, rather than focussing on the challenge at hand as I had to for the section before it. I was especially pleased when one of the volunteers called me a front runner because I didn't take a jelly baby, though to be honest I didn't realise they were on offer.
This is a good opportunity to say a huge thank you to all of the volunteers. They're always appreciated at a race, but especially on days like today when conditions are terrible and the only thing to entertain them are runners and sheep on a hill top and an encouraging word makes a big difference.
After the nice section in the valley we hit the The Big W. This hill is nothing like the others, it's a really gentle gradient, probably five percent, but carries on for well over a mile and so slowly wears you down. I felt really comfortable at the start, but as it continued I started taking single paces of walking and then the walking sections got longer and the running sections shorter.
I was about 400m from the top and at about 14 and a half miles when I looked over my shoulder to find two runners near to overtaking me, and suddenly something in my head switched. I started to get angry with anything and everything I've ever had to deal with. Internally I was ranting and raving at myself and my failures and everyone who's ever pissed me off. This got me running again, and kept me going until 16 miles, though I can't say I really enjoyed it.
Suddenly there was a blur of motion, as I got rapidly overtaken by a guy in a red running vest. I have no idea where this guy came from, he wasn't one of the two who were behind me before, but it was enough to snap me out of my aggressive mood. I locked onto the back of him across one field, but couldn't maintain the pace he was putting down. Fortunately this was enough to get me over what I thought was the last hill, and onto a long flowing descent back into town.
This went great, and I figured I was onto the home straight and still with the possibility to get in under the three hour mark with a couple of eight minute miles. Then in front of me was a little kick hill. It couldn't have been more than 100m long, but the gradient was vicious and it completely broke my remaining spirit and literally brought me to my knees for a moment.
From here I jogged and walked my way home. I drove myself as much as I could but like mile 18 of the marathon I just couldn't find anything to push me on in a sustained way so while short distractions such as help from a stranger or an overtaking opponent could force me into a jog for another quarter mile but then I'd stop and walk again. Eventually I got in sight of the ramp we'd started off up, and with a pair of runners behind me who I'd battled with through the first half and thought I'd left far behind I finally forced myself into a finishing effort.
This has to be the hardest race I've ever done, including the marathon. While my mistakes made the marathon tough this was because of the conditions and the course, which I had no control over. What I thought would be a slightly hilly training run was actually a battle from the first hill on, broken up by some really enjoyable flat sections. I was really pleased to finish this, and it's provided great experience going forwards, but I also enjoyed the run itself throughout almost all of it.
Distance: 20 miles
Time (unofficial): 3 hours 4 minutes
Pace: 09:20 min/mile
Heart Rate: 175 bpm
Map: Here
Saturday, 12 October 2013
Week to 12 October 2013
This week has been a bit of a mess, I was late home from work on Tuesday, and so feeling lazy didn't run that day. Then I was in London Wednesday, and so even later home and feeling even worse. I very nearly ran anyway, but then I didn't and regretted it the rest of the evening.
So on Thursday I was absolutely determined to run when I got home, despite being in London again. When I got home I got straight on the treadmill, after changing out of my suit, and did 4 miles at 7.5 mph. The treadmill makes some very odd noises at the moment, not just the usual whine of the belt turning but also some odd creaks and crunches, especially when I land heavily. It's also developed a stutter, which can really catch you off guard, though I started to get used to it towards the end.
I don't think it's got long to go before it gives up completely, especially if I start doing some faster work on it. As such I went on Amazon and had a look about, then Saturday morning they sent me an e-mail full of treadmills with £800 off, gits.
The run itself was completed without major incident or challenge, which I would hope would be the case given the pace and distance. London makes my calf ache, but the run itself didn't seem to make it any worse. I definitely felt better overall for having done it, and so despite being in London all of next week plan to get both my mid-week runs done barring major train disaster.
On Friday I began my new program of core exercises. It was a bit of a rubbish start as I couldn't remember any exercises and was in a rush due to James and Monica coming over for dinner. It's a start though, and next week I plan to use the exercises from here. I'll add to and switch up these over time, as I actually know loads of core exercises from my rowing days, but to start with I'll follow someone else's guidance.
Saturday morning I went out for a gentle bike ride. I haven't had the bike out as much as I'd like due to races and weekends away but with quiet winter training starting in earnest I'm hoping to use it a lot more. On Saturday I did just under 11 miles in 45 minutes, average speed 14.4 mph. The route was a loop through Barns Green, round by Coolham and then back down the top of West Chiltington lane. This has the big advantage of spreading the uphill over a much longer section than coming round the Barns Green loop. MAP.
Sunday is the Jog shop jog 20 in Brighton. A twenty mile trail race with some major inclines. This will be my first off road race, but I'm just planning to use it as a long training run, aiming to finish somewhere between two and a half and three hours. Post on that tomorrow.
So on Thursday I was absolutely determined to run when I got home, despite being in London again. When I got home I got straight on the treadmill, after changing out of my suit, and did 4 miles at 7.5 mph. The treadmill makes some very odd noises at the moment, not just the usual whine of the belt turning but also some odd creaks and crunches, especially when I land heavily. It's also developed a stutter, which can really catch you off guard, though I started to get used to it towards the end.
I don't think it's got long to go before it gives up completely, especially if I start doing some faster work on it. As such I went on Amazon and had a look about, then Saturday morning they sent me an e-mail full of treadmills with £800 off, gits.
The run itself was completed without major incident or challenge, which I would hope would be the case given the pace and distance. London makes my calf ache, but the run itself didn't seem to make it any worse. I definitely felt better overall for having done it, and so despite being in London all of next week plan to get both my mid-week runs done barring major train disaster.
On Friday I began my new program of core exercises. It was a bit of a rubbish start as I couldn't remember any exercises and was in a rush due to James and Monica coming over for dinner. It's a start though, and next week I plan to use the exercises from here. I'll add to and switch up these over time, as I actually know loads of core exercises from my rowing days, but to start with I'll follow someone else's guidance.
Saturday morning I went out for a gentle bike ride. I haven't had the bike out as much as I'd like due to races and weekends away but with quiet winter training starting in earnest I'm hoping to use it a lot more. On Saturday I did just under 11 miles in 45 minutes, average speed 14.4 mph. The route was a loop through Barns Green, round by Coolham and then back down the top of West Chiltington lane. This has the big advantage of spreading the uphill over a much longer section than coming round the Barns Green loop. MAP.
Sunday is the Jog shop jog 20 in Brighton. A twenty mile trail race with some major inclines. This will be my first off road race, but I'm just planning to use it as a long training run, aiming to finish somewhere between two and a half and three hours. Post on that tomorrow.
Sunday, 6 October 2013
6 October 2013 - Looped run in Cambridge
There was two aims for this run, the first was to build distance in preparation for the 20 mile trail race next weekend. The other aim was to get in some hill work. Unfortunately there only is one hill in Cambridge, and so I planned to do a four mile loop four times, ending each one at the top of Castle Hill. I'd tried to work out a loop on Google maps in advance, but it hadn't come together so I figured I'd just work it out on the ground.
I started off heading down Victoria road and then onto the roundabout by the Grafton centre. By this stage I realised I'd left the Camelbak in the house while trying to get out quickly. This meant I was without water or gels, not great when doing a 16-miler. From here I took a tiny detour down the wrong road before heading onto King street, and then down to the big crossroads.
Turning right here took me along to fen road, and from here round by Robinson to the bottom of Castle Hill. This was the focus of each lap, and the main reason I wasn't doing an out and back like usual. It was a bit of an anti-climax and didn't really challenge but it was the best option I had so I continued the planned loops. This first loop ended up being just under five miles, completed in 39 minutes 37 seconds. I had been aiming for 8 minute miles, and at the time thought I was a bit ahead so was happy enough.
I set off on the second loop still fairly comfortable, with it still being fairly cool. With a couple of adjustments the loop was cut down to 4.1 miles, by heading straight down the back of Kings rather than up to Grange road. Once again Castle Hill had pretty much no effect, and I was still at around target pace.
It was late in the third mile that things started to get unpleasant. The sun had now fully risen and the exposed parts of the run were heating up. This was particularly bad down by 'Spoons, where it mingled nicely with Saturday night's stale alcohol and vomit. I was starting to feel the lack of fluids, and my calf's were starting to tighten down the back from keeping on my toes.
I needed to focus on staying well onto my forefeet, as recently I've been settling back on my heels too much, which makes the inside of my calf hurt. 'Stand tall' was the mental call that seemed to work, and is one I'm going to keep using going forwards. When I didn't the ache from my left leg acted as a back up reminder.
By the time I started the fourth loop it was really getting hot, and I just wanted to finish. I started to push a bit more through the second half of this section, and headed straight up King's parade. This cut the loop down to 3.4 miles, as well as being the only loop where Castle Hill felt hard. This wasn't in the quads as planned but the lungs, probably as I was travelling uphill at 07:10 min/mile pace.
I felt off the rest of the day particularly on the drive back to Sussex, not just because of the lack of drink during the run, but also the lack of proper recovery, taking too long to take on proper fluids or food afterwards and not taking good quality food when I did so. Definitely not an experience I want to repeat and a mistake I won't make again for a while.
Distance: 16.49 miles
Time: 2 hours 11 minutes
Pace: 07:56 min/mile
Heart Rate: 169 bpm
Map: Here
I started off heading down Victoria road and then onto the roundabout by the Grafton centre. By this stage I realised I'd left the Camelbak in the house while trying to get out quickly. This meant I was without water or gels, not great when doing a 16-miler. From here I took a tiny detour down the wrong road before heading onto King street, and then down to the big crossroads.
Turning right here took me along to fen road, and from here round by Robinson to the bottom of Castle Hill. This was the focus of each lap, and the main reason I wasn't doing an out and back like usual. It was a bit of an anti-climax and didn't really challenge but it was the best option I had so I continued the planned loops. This first loop ended up being just under five miles, completed in 39 minutes 37 seconds. I had been aiming for 8 minute miles, and at the time thought I was a bit ahead so was happy enough.
I set off on the second loop still fairly comfortable, with it still being fairly cool. With a couple of adjustments the loop was cut down to 4.1 miles, by heading straight down the back of Kings rather than up to Grange road. Once again Castle Hill had pretty much no effect, and I was still at around target pace.
It was late in the third mile that things started to get unpleasant. The sun had now fully risen and the exposed parts of the run were heating up. This was particularly bad down by 'Spoons, where it mingled nicely with Saturday night's stale alcohol and vomit. I was starting to feel the lack of fluids, and my calf's were starting to tighten down the back from keeping on my toes.
I needed to focus on staying well onto my forefeet, as recently I've been settling back on my heels too much, which makes the inside of my calf hurt. 'Stand tall' was the mental call that seemed to work, and is one I'm going to keep using going forwards. When I didn't the ache from my left leg acted as a back up reminder.
By the time I started the fourth loop it was really getting hot, and I just wanted to finish. I started to push a bit more through the second half of this section, and headed straight up King's parade. This cut the loop down to 3.4 miles, as well as being the only loop where Castle Hill felt hard. This wasn't in the quads as planned but the lungs, probably as I was travelling uphill at 07:10 min/mile pace.
I felt off the rest of the day particularly on the drive back to Sussex, not just because of the lack of drink during the run, but also the lack of proper recovery, taking too long to take on proper fluids or food afterwards and not taking good quality food when I did so. Definitely not an experience I want to repeat and a mistake I won't make again for a while.
Distance: 16.49 miles
Time: 2 hours 11 minutes
Pace: 07:56 min/mile
Heart Rate: 169 bpm
Map: Here
Thursday, 3 October 2013
1 & 3 October 2013 - A river run
I'm combining these two runs together as they're both on the same route, shown here. As with a lot of my runs they were along the banks of the river, with boats paddling up and down. The difference to usual is that instead of being in Cambridge, I was in Guildford. With the nights starting to close in I don't have time to drive home and then run, so instead I'm going into Guildford straight from work and making the most of the daylight left.
Fortunately our work cycle ride was down a lovely riverside path, that leads onto the down's link. Yes I've managed to find the down's link again. Two miles takes me just onto it, and acts as a nice marker.
In the first run I felt awful, I was carrying a lot of aches from Barns Green particularly in my quads. I did 3.64 miles, averaging a little under 9 min/mile.
The second run was much better, the morning of the third October was the first time that week I felt properly awake when I got out of bed. The run itself was much more comfortable, although I didn't have my GPS watch with me due to a dead battery, total time for 4 miles was 33:46.
1 October 2013
Distance: 3.64 miles
Time: 32 minutes 18 seconds
Pace: 08:51 min/mile
Heart rate: 160 bpm
3 October 2013
Distance: ~4 miles
Time: 33 minutes 46 seconds
Pace: 8:26 min/mile
Fortunately our work cycle ride was down a lovely riverside path, that leads onto the down's link. Yes I've managed to find the down's link again. Two miles takes me just onto it, and acts as a nice marker.
In the first run I felt awful, I was carrying a lot of aches from Barns Green particularly in my quads. I did 3.64 miles, averaging a little under 9 min/mile.
The second run was much better, the morning of the third October was the first time that week I felt properly awake when I got out of bed. The run itself was much more comfortable, although I didn't have my GPS watch with me due to a dead battery, total time for 4 miles was 33:46.
1 October 2013
Distance: 3.64 miles
Time: 32 minutes 18 seconds
Pace: 08:51 min/mile
Heart rate: 160 bpm
3 October 2013
Distance: ~4 miles
Time: 33 minutes 46 seconds
Pace: 8:26 min/mile
Tuesday, 1 October 2013
Brighton Marathon Plan
With Barns Green behind me it was time to start looking to my next 'A' race, the Brighton Marathon. This isn't until April, but I've written out a full training plan from today till then. Found Here. Obviously this will change as time goes by but it gives a framework to start with. As well as allowing you all to glory at the magnificence of the plan, this post also provides an opportunity to talk through some training theories I follow, as well as some things I'm trying out.
The basic principles are from 'Run Faster', focusing on working the extremes of endurance and speed work, before focussing in on race pace work late on. It also relies on adaptive running, the idea that each workout changes to match the results of those before. Obviously I'm paraphrasing heavily, and recommend getting the book for those who want to know more.
I've also split the plan into three phases. The first is conditioning, in order to build tendon strength and allow my calf to heal once and for all. This consists of lots of long slow distance, which will also help build my aerobic death. When I wrote the first draft of the plan I was expecting my calf to be much sorer after the half marathon, so there's a chance this phase will be shortened.
The next phase is where the main work is done. Ideally this would include longer, slower work than the race, as well as faster work. However it's a bit difficult to go further than a marathon, so some alternative's are included, mostly mixing harder work into a long run. This includes continuous hill work, an idea taken from men's running, and partly inspired by my issues with the hills in Barns Green.
The other change is scheduled core work. I've always done bits and pieces of core, but I'm hoping by assigning a specific day to it I'll be a lot more consistent.
The basic principles are from 'Run Faster', focusing on working the extremes of endurance and speed work, before focussing in on race pace work late on. It also relies on adaptive running, the idea that each workout changes to match the results of those before. Obviously I'm paraphrasing heavily, and recommend getting the book for those who want to know more.
I've also split the plan into three phases. The first is conditioning, in order to build tendon strength and allow my calf to heal once and for all. This consists of lots of long slow distance, which will also help build my aerobic death. When I wrote the first draft of the plan I was expecting my calf to be much sorer after the half marathon, so there's a chance this phase will be shortened.
The next phase is where the main work is done. Ideally this would include longer, slower work than the race, as well as faster work. However it's a bit difficult to go further than a marathon, so some alternative's are included, mostly mixing harder work into a long run. This includes continuous hill work, an idea taken from men's running, and partly inspired by my issues with the hills in Barns Green.
The other change is scheduled core work. I've always done bits and pieces of core, but I'm hoping by assigning a specific day to it I'll be a lot more consistent.
Monday, 30 September 2013
29 September 2013 - Barns Green 1/2 Marathon 2013
I covered my plan for this run in Saturday's post (it's name includes 'the plan' if that helps) but as so often happens when racing this lasted until about five seconds after the start. In the rush of bodies I just went with it, in the hope of ending up about the right place in the pack. As you come to expect with these races most people don't know their paces all that well, and so despite the fact that we all lined up in order of target finish times I spent the first few minutes overtaking people. I should say this wasn't as bad as it has been in the past, probably due to starting further forward.
To give the other competitors their due, I did start off faster than I should, completing the first mile in seven minutes. As I had found during my last few practice runs I couldn't settle at the pace I wanted, not aided by the continual sloping up and down of the course, and yo-yo'd around target. The first few miles are consistently uphill but despite this the target pace felt easy, so presumably the taper worked.
The second and third miles were completed in 07:16 and 07:12 respectively. The bigger issue is that my heart rate was over target rate the entire time, when I was doing it I attributed it to the uphill, but it was never much lower. On the plus side this was just about maintainable, but more on that later.
I ended up taking the gel at four and a bit miles, the extra bit as the four mile marker is just before the hill up to Itchingfield, and I didn't want to faff around while running up it. Like all the other hills this one was much longer than I expected, despite the fact I run it regularly.
After this point things level out for most of the rest of the course, apart from the hill at mile eight. By that point I was struggling, with my quads especially painful. I definitely need to do more hill work before Barns Green next year. At mile nine I was exactly on target, averaging 07:15 miles. Unfortunately I didn't have enough left to carry it home, and started mentally pleading with myself at 10.5 miles and there were half-paces of walking. The pace slipped for the remaining section, averaging 07:51 for the last 4 miles.
As I approached the line I didn't think I had any more to give, and was simply trotting to the finish. Then two people tried to overtake me in the last twenty metres, and with a yell of 'You Bastards' I broke into a full sprint, and overtook them before the line.
0 miles to go...
To give the other competitors their due, I did start off faster than I should, completing the first mile in seven minutes. As I had found during my last few practice runs I couldn't settle at the pace I wanted, not aided by the continual sloping up and down of the course, and yo-yo'd around target. The first few miles are consistently uphill but despite this the target pace felt easy, so presumably the taper worked.
The second and third miles were completed in 07:16 and 07:12 respectively. The bigger issue is that my heart rate was over target rate the entire time, when I was doing it I attributed it to the uphill, but it was never much lower. On the plus side this was just about maintainable, but more on that later.
I ended up taking the gel at four and a bit miles, the extra bit as the four mile marker is just before the hill up to Itchingfield, and I didn't want to faff around while running up it. Like all the other hills this one was much longer than I expected, despite the fact I run it regularly.
After this point things level out for most of the rest of the course, apart from the hill at mile eight. By that point I was struggling, with my quads especially painful. I definitely need to do more hill work before Barns Green next year. At mile nine I was exactly on target, averaging 07:15 miles. Unfortunately I didn't have enough left to carry it home, and started mentally pleading with myself at 10.5 miles and there were half-paces of walking. The pace slipped for the remaining section, averaging 07:51 for the last 4 miles.
As I approached the line I didn't think I had any more to give, and was simply trotting to the finish. Then two people tried to overtake me in the last twenty metres, and with a yell of 'You Bastards' I broke into a full sprint, and overtook them before the line.
0 miles to go...
Mile Splits:
1: 07:00
2: 07:16
3: 07:12
4: 07:00
5: 07:36
6: 06:56
7: 07:40
8: 07:20
9: 07:12
10: 07:56
11: 07:48
12: 07:52
13: 07:48
Official time: 1:37:55
Official distance: 13.1 miles
Average pace: 07:28
Average heart rate: 185 (skewed by not stopping my watch for seven minutes after the finish)
Map: Here
1: 07:00
2: 07:16
3: 07:12
4: 07:00
5: 07:36
6: 06:56
7: 07:40
8: 07:20
9: 07:12
10: 07:56
11: 07:48
12: 07:52
13: 07:48
Official time: 1:37:55
Official distance: 13.1 miles
Average pace: 07:28
Average heart rate: 185 (skewed by not stopping my watch for seven minutes after the finish)
Map: Here
Thursday, 26 September 2013
26 September 2013 - Final run and The Plan
Tonight's run was the same as Tuesday's, two miles at race pace, with a mile of easy running before and after. The middle two miles went well, although they started slightly slower than planned due to a horse coming the other way. My average pace was 7:18 min/mile, not far off target and it happened without pushing hard. It wasn't as consistent as I'd like, and I'm going to need the watch and regular checking to keep on target on Sunday.
Speaking of Sunday this is a good time to go through the whole race strategy. The plan is to do the first two miles between 7:15 and 7:20. From here I'll go at 7:15 or 180 bpm, whichever is lower. Hopefully that should take me through to ten miles, though probably with a bit of heart rate creep up to 185ish. Last three miles I'll start to open up the taps, and hopefully finish strong at around 200bpm.
The other issue to deal with is the regular hills of Barns Green, both short and sharp and long and steady. I'm going to attack the two or three sharp hills, which will probably take me above heart rate and target speed for twenty paces or so. The more gradual hills I'll focus on maintaining the pace I have at the start all the way through, then let the heart settle back after.
I'm also going to take my waist belt, with a litre of water and a single energy gel. This is mostly for somewhere to put the gel, which I'll take at about half way. As I've got the belt I figure I might as well take the water as well, so I don't have to rely on plastic cups from the, much appreciated, volunteers.
That's the plan, lets see how it goes.
13.1 miles to go...
Distance: 4.01 miles
Time: 32 minutes 59 seconds
Pace: 08:13 min/mile
Heart rate: 166
Map: Here
Speaking of Sunday this is a good time to go through the whole race strategy. The plan is to do the first two miles between 7:15 and 7:20. From here I'll go at 7:15 or 180 bpm, whichever is lower. Hopefully that should take me through to ten miles, though probably with a bit of heart rate creep up to 185ish. Last three miles I'll start to open up the taps, and hopefully finish strong at around 200bpm.
The other issue to deal with is the regular hills of Barns Green, both short and sharp and long and steady. I'm going to attack the two or three sharp hills, which will probably take me above heart rate and target speed for twenty paces or so. The more gradual hills I'll focus on maintaining the pace I have at the start all the way through, then let the heart settle back after.
I'm also going to take my waist belt, with a litre of water and a single energy gel. This is mostly for somewhere to put the gel, which I'll take at about half way. As I've got the belt I figure I might as well take the water as well, so I don't have to rely on plastic cups from the, much appreciated, volunteers.
That's the plan, lets see how it goes.
13.1 miles to go...
Distance: 4.01 miles
Time: 32 minutes 59 seconds
Pace: 08:13 min/mile
Heart rate: 166
Map: Here
24 September 2013 - Beginning to Taper
With the race rapidly approaching this was my penultimate run before the big day. As such I was beginning my taper, and so this would be two miles of race pace work sandwiched between a warm up and warm down of an easy mile eace.
Tapering is something I've never really understood. I understand you need to rest and recover before racing, but just how to do that is a different matter. I was originally planning to do six miles easy for both runs this week but recently read somewhere that you should maintain intensity and shorten distance. This prevents any de-training while reducing the physical stress and allowing fuel reserves to build up.
I got over-excited for the middle two miles, and averaged a 6:59 min/mile pace. Doing this in training is alright, but in the race it could be the beginning of a nightmare. As such I HAVE to control the pace on Thursday and for the race, 7:15 on the dot is the goal.
17.1 miles to go...
Distance: 4.01 miles
Time: 32 minutes 16 seconds
Pace: 08:02 min/mile
Heart rate: 170 bpm
Map: Here
Tapering is something I've never really understood. I understand you need to rest and recover before racing, but just how to do that is a different matter. I was originally planning to do six miles easy for both runs this week but recently read somewhere that you should maintain intensity and shorten distance. This prevents any de-training while reducing the physical stress and allowing fuel reserves to build up.
I got over-excited for the middle two miles, and averaged a 6:59 min/mile pace. Doing this in training is alright, but in the race it could be the beginning of a nightmare. As such I HAVE to control the pace on Thursday and for the race, 7:15 on the dot is the goal.
17.1 miles to go...
Distance: 4.01 miles
Time: 32 minutes 16 seconds
Pace: 08:02 min/mile
Heart rate: 170 bpm
Map: Here
Tuesday, 24 September 2013
21 September 2013 - Last hard workout
This was originally planned to be eight miles at race pace but due to my week in Guernsey not being nearly as restful as planned, and with the time required to recruit hard work I decided it probably wasn't in my best interest. I'd just have to forgo the confidence I would have gained from a consistent period of work. As such it was cut down to five at race pace, with a miles warm up and warm down.
This went pretty much to plan. It was a little faster than I wanted for the race pace work averaging 7:02 min/mile. I knew I was going too fast, but I just went with it in an effort to compensate for the shortened distance. At the end of the five it wasn't unreasonably hard, and I feel ready to race.
It's a good job too, as this was my last hard workout before Barns Green next weekend. All that's left is a couple of short workouts during the week to allow recovery.
Distance: 6.73 miles
Time: 51 minutes 34 seconds
Pace: 07:39 min/mile
Heart rate: 180 bpm
Map: Here
This went pretty much to plan. It was a little faster than I wanted for the race pace work averaging 7:02 min/mile. I knew I was going too fast, but I just went with it in an effort to compensate for the shortened distance. At the end of the five it wasn't unreasonably hard, and I feel ready to race.
It's a good job too, as this was my last hard workout before Barns Green next weekend. All that's left is a couple of short workouts during the week to allow recovery.
Distance: 6.73 miles
Time: 51 minutes 34 seconds
Pace: 07:39 min/mile
Heart rate: 180 bpm
Map: Here
Monday, 23 September 2013
17 & 19 September 2013 - Guernsey Running Part II
Unfortunately my watch died before my second run of the week. I say unfortunately but actually I was happy to run without the technology, especially as I wasn't chasing a pace. It was probably a good job I wasn't trying to maintain my usual speed, as with the terrain this hilly with added steps it would have been nigh on impossible.
My first run was anti-clockwise around the coast, while the second was clockwise. Both of these were similarly undulating, and particularly on the Thursday. I did approximately 20 minutes each time, then turned around and headed back. Both ended up a few minutes short, but I really wasn't that bothered. Thursday had the added delight of being misty and cool. Despite being on the coast path there were times I couldn't see the sea due to the thick mist, and I think I gave a few walkers a bit of a shock in my bright orange Team Wedge T-shirt.
While these runs weren't as easy as planned they did provide some really good hill work, and got me well prepared for the undulating course of Barns Green on the 29th. Considering most of the work I've done since being injured has been almost flat this gives me a lot of confidence for the race, and the long slog from Dragon's Green.
27 miles to go...
My first run was anti-clockwise around the coast, while the second was clockwise. Both of these were similarly undulating, and particularly on the Thursday. I did approximately 20 minutes each time, then turned around and headed back. Both ended up a few minutes short, but I really wasn't that bothered. Thursday had the added delight of being misty and cool. Despite being on the coast path there were times I couldn't see the sea due to the thick mist, and I think I gave a few walkers a bit of a shock in my bright orange Team Wedge T-shirt.
While these runs weren't as easy as planned they did provide some really good hill work, and got me well prepared for the undulating course of Barns Green on the 29th. Considering most of the work I've done since being injured has been almost flat this gives me a lot of confidence for the race, and the long slog from Dragon's Green.
27 miles to go...
15 September 2013 - Guernsey Running Part I
I said in my last post that I was in Guernsey this week and so the map (Here) is a bit different to usual, and definitely doesn't include the Down's Link. This week was planned as a rest week, so all the running was at an easy pace. Today was supposed to be nine miles, and having recced a bit with a walk the day before the coastal path seemed the most suitable place to head to.
So myself and Emma set out for the coast. We followed it for a mile or so over fairly rough terrain with an excessive number of steps up and down. As the path took an apparent dive down into a bay we turned back onto the road in order to avoid it. Unfortunately none of the roads we passed seemed suitable to return us to the coast, and somehow we ended up back at the cottage.
We started off again in another direction to try and re-find the coast path, but soon after Emma decided to head back. Five minutes after this I realised I had the front door key still tucked away under my water bottle. For a brief moment I considered carrying on regardless but figured it probably wasn't worth the aggravation.
Looking at the map now it was a good job I turned back, as it would have been a very long time until I reached the coast, seeing as I was heading north and looking for the south coast. As it turned out Emma had managed to get back inside anyway, and so I could carry merrily on.
I headed back to the coast the way I knew, but this time headed off anti-clockwise. This resulted in even more steps, but it was all worth it when I could head out onto a promontory of rock that jutted out into the sea past one of the many pill-boxes that cover the coast.
Not chasing a time or pace gave me a few moments to enjoy standing on the edge of the British Isles and looking out across an expanse of blue. Despite the gorse I had to scramble to it was an opportunity to relax and really start the holiday. After a couple of minutes just standing and enjoying it I headed back along the coast to home via a couple of dead-end roads.
35 miles to go...
Distance: 8.66 miles
Time: 1 hour 35 minutes
Pace: 10:59 min/mile
Heart Rate: 159 bpm
So myself and Emma set out for the coast. We followed it for a mile or so over fairly rough terrain with an excessive number of steps up and down. As the path took an apparent dive down into a bay we turned back onto the road in order to avoid it. Unfortunately none of the roads we passed seemed suitable to return us to the coast, and somehow we ended up back at the cottage.
We started off again in another direction to try and re-find the coast path, but soon after Emma decided to head back. Five minutes after this I realised I had the front door key still tucked away under my water bottle. For a brief moment I considered carrying on regardless but figured it probably wasn't worth the aggravation.
Looking at the map now it was a good job I turned back, as it would have been a very long time until I reached the coast, seeing as I was heading north and looking for the south coast. As it turned out Emma had managed to get back inside anyway, and so I could carry merrily on.
I headed back to the coast the way I knew, but this time headed off anti-clockwise. This resulted in even more steps, but it was all worth it when I could head out onto a promontory of rock that jutted out into the sea past one of the many pill-boxes that cover the coast.
Not chasing a time or pace gave me a few moments to enjoy standing on the edge of the British Isles and looking out across an expanse of blue. Despite the gorse I had to scramble to it was an opportunity to relax and really start the holiday. After a couple of minutes just standing and enjoying it I headed back along the coast to home via a couple of dead-end roads.
35 miles to go...
Distance: 8.66 miles
Time: 1 hour 35 minutes
Pace: 10:59 min/mile
Heart Rate: 159 bpm
Thursday, 12 September 2013
12 September 2013 - The re-run
The plan today was to repeat Tuesday's run but better. That meant one mile easy warm-up, five miles at half marathon pace and then one mile easy warm down. The first mile was completed in 8 minutes 39, and having got onto the down's link the real work could begin.
This time the pace was much more consistent than last time, and I settled near enough to target pace that I could think about it less and focus on just running. At one point I even backed off on purpose because I was over heart rate, (as it turns out due to an artificial peak) but by the time I looked again I was back at 7:10 min/mile.
I ended up turning early, as I had a little pain in my calf and didn't want to start walking 3 miles away from home. Fortunately it got no worse, and by running down the middle of the path rather than along the cambered edges I could keep the pain under control. Definitely something to keep in mind for race day.
The five miles was completed in 36 minutes 24 seconds, giving a 7:15 min/mile average and putting me just where I wanted to be. In addition the average heart rate was a nice 183 bpm, which considering the undulating nature of the course I'm very pleased with.
With the work done I jogged the half mile back to the road. 100m short of where I would be stopping I caught my foot on a tree root and almost fell flat on my face. Fortunately I got my other leg in front of me, and so only suffered a jarred knee, it could have been so much worse.
Going forward I've only got 6 workouts before Barns Green. The next three are all easy runs to allow my body to recover and absorb the work I've done up to this point, as these will be done in Guernsey there'll be no posts from me next week. Then I'm doing a 10 mile workout to practice race pace before tapering for the race the following week.
44 miles to go...
Distance: 6.52 miles
Time: 50 minutes 31 seconds
Pace: 07:43 min/mile
Heart Rate: 178 bpm
Map: Here
This time the pace was much more consistent than last time, and I settled near enough to target pace that I could think about it less and focus on just running. At one point I even backed off on purpose because I was over heart rate, (as it turns out due to an artificial peak) but by the time I looked again I was back at 7:10 min/mile.
I ended up turning early, as I had a little pain in my calf and didn't want to start walking 3 miles away from home. Fortunately it got no worse, and by running down the middle of the path rather than along the cambered edges I could keep the pain under control. Definitely something to keep in mind for race day.
The five miles was completed in 36 minutes 24 seconds, giving a 7:15 min/mile average and putting me just where I wanted to be. In addition the average heart rate was a nice 183 bpm, which considering the undulating nature of the course I'm very pleased with.
With the work done I jogged the half mile back to the road. 100m short of where I would be stopping I caught my foot on a tree root and almost fell flat on my face. Fortunately I got my other leg in front of me, and so only suffered a jarred knee, it could have been so much worse.
Going forward I've only got 6 workouts before Barns Green. The next three are all easy runs to allow my body to recover and absorb the work I've done up to this point, as these will be done in Guernsey there'll be no posts from me next week. Then I'm doing a 10 mile workout to practice race pace before tapering for the race the following week.
44 miles to go...
Distance: 6.52 miles
Time: 50 minutes 31 seconds
Pace: 07:43 min/mile
Heart Rate: 178 bpm
Map: Here
Wednesday, 11 September 2013
10 September 2013 - Finding my pace
The plan for this run was one mile easy to warm up, followed by five miles at half marathon pace. Those who read my post about Sunday know that I'm aiming for 7:15 min/mile. As such the main goal of today's run was to find that pace and stick to it.
Unfortunately that was easier said than done. My pace during the time varied between 6:50 and 8:50 and I just couldn't find the pace I wanted. Most of the time I was between 7:00 and 7:30 but I'm going to have to continue to work on narrowing that range down further. The five miles took me 45 minutes 45 seconds, averaging 07:18. Overall it wasn't that hard, but it would be much simpler if I could find the pace I wanted and stick to it.
Thursday's workout is planned to be the same again, before I start a rest week while in Guernsey and limit myself to easy mileage. That will leave just one hard workout, a week before Barns Green itself. That's planned to be 9 miles at half marathon pace, to check out for certain that the pace is doable before I start my taper.
52 miles to go...
Distance: 7.04 miles
Time: 52 minutes 52 seconds
Pace: 07:30 min/mile
Heart rate: 174 bpm
Map: Here
Unfortunately that was easier said than done. My pace during the time varied between 6:50 and 8:50 and I just couldn't find the pace I wanted. Most of the time I was between 7:00 and 7:30 but I'm going to have to continue to work on narrowing that range down further. The five miles took me 45 minutes 45 seconds, averaging 07:18. Overall it wasn't that hard, but it would be much simpler if I could find the pace I wanted and stick to it.
Thursday's workout is planned to be the same again, before I start a rest week while in Guernsey and limit myself to easy mileage. That will leave just one hard workout, a week before Barns Green itself. That's planned to be 9 miles at half marathon pace, to check out for certain that the pace is doable before I start my taper.
52 miles to go...
Distance: 7.04 miles
Time: 52 minutes 52 seconds
Pace: 07:30 min/mile
Heart rate: 174 bpm
Map: Here
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