Some weeks just feel like they mess up your training with lots of bitty things to do. This was one of them. Out four nights in a row. Monday and Tuesday were early evening starts so no running then. Which meant five consecutive days running starting Wednesday which isn't good and the quality of the sessions suffered - especially Thursday's intervals which was only half as long as it should have been. On the plus side the new interval paces are achievable without too much pain.
Friday was a run in torrential rain on flooded roads. So wet that I'd worn my heavier waterproof jacket. After the run I dropped it in the back of the car to drive home. 20 mins later a big puddle had collected where it had drained.
My usual parkrun was cancelled this week for a cycling event so I had planned to go to Stratford which is my next NENDY* run. Only I overslept - doh! So just a gentle three miles later in the day.
Sunday was an easy 10 miles to finish the week.
Stats for the week:
Miles: 22.72
Elevation gained: 331 m
LeJog: 641 miles (just over 1000km and halfway between Dalchalloch and Inverness)
*Nearest event not done yet
Sunday, 21 July 2019
Sunday, 14 July 2019
Parkrun PB and a holiday
Not content with two first finishers in my age category this week I smashed my Parkrun PB by 49 seconds setting not just a course PB but an all time PB (7 seconds faster than my previous fastest parkrun on a different course). It's also the first time I've ever got an age grade of over 70%. So the interval running is finally paying off. My first two miles were within a second or so of each other, with the third being around 10 seconds slower. So all I need to do is to run the third mile at the same pace as the first two and that's another 10 seconds off - something to aim at.
As a result of the new PB I've re-calculated all my training paces. It's interesting to compare my current paces with those from January when I was just coming back from a very low mileage year as a result of injury. My easy pace has gone from 10:05 - 10:59 to 9:11 - 10:10, with my interval pace going from 8:48 - 9:13 to 8:07 - 8:25. So what was my tempo pace in January is now more or less my easy pace.
Not a particularly high mileage week as Scouts Expedition Challenge took most of the weekend. Combined with holiday packing it meant no long run on Sunday.
Most of last week was spent on holiday in Cornwall, so some new running territory. Some nice easy paced runs on the coast path and local footpaths. Finished the week back home with an easy paced 9.5 miles on Sunday.
Totals:
Week 1:
Distance: 10.51 miles
Elevation: 68 metres
LeJog: 592 miles
Week 2:
Distance:26.26 miles
Elevation gained: 428 metres
Le-Jog: 618 miles 75% of the way to John O'Groats
As a result of the new PB I've re-calculated all my training paces. It's interesting to compare my current paces with those from January when I was just coming back from a very low mileage year as a result of injury. My easy pace has gone from 10:05 - 10:59 to 9:11 - 10:10, with my interval pace going from 8:48 - 9:13 to 8:07 - 8:25. So what was my tempo pace in January is now more or less my easy pace.
Not a particularly high mileage week as Scouts Expedition Challenge took most of the weekend. Combined with holiday packing it meant no long run on Sunday.
Most of last week was spent on holiday in Cornwall, so some new running territory. Some nice easy paced runs on the coast path and local footpaths. Finished the week back home with an easy paced 9.5 miles on Sunday.
Totals:
Week 1:
Distance: 10.51 miles
Elevation: 68 metres
LeJog: 592 miles
Week 2:
Distance:26.26 miles
Elevation gained: 428 metres
Le-Jog: 618 miles 75% of the way to John O'Groats
Tuesday, 2 July 2019
Compton Verney Half Marathon
After the very wet Hilly 10k of two weeks ago the weather has done a sudden flip to very hot at times. It was nearly 20 deg at Parkrun on Saturday morning. Fortunately it had cooled down a bit for Sunday and was merely in the high teens for most of the Compton Verney Half Marathon.
This was the first time I'd entered this particular event having handed out water to runners for the last 2 years (Scouts were out handing out water again this year). With one very short exception (where you run 25 yards down a road to turn round a bollard and run back again to make up the full distance) it's actually a really nice route.
The start is in front of Compton Verney House, now an art gallery and park. The first half mile or so through the park's landscaped gardens is undulating before you get a long downhill section. If you've studied the route map you of course realise that you're going to have to run back up this in the closing miles of the race. It then heads off into the countryside along nice quiet lanes.
I deliberately started right at the back of the field to avoid the temptation to sprint off too fast at first. There is a small risk of getting blocked but knowing that you go onto closed roads fairly quickly it's not too much of a worry as there is plenty of overtaking room. I then spent the entire race picking off runners ahead of me. I find that's a far better way to maintain a good pace throughout than constantly looking at the figures on a watch. Especially as it automatically encourages you to negative split the race - the further you go the faster you have to run to keep overtaking people.
The organisers, Tempo Events, put out plenty of water stations, including extra drops of water every couple of miles when it's hot. There were even semi-frozen ice pops being handed out by a marshal this year. Lovely.
The final hill isn't so lovely. Although it's not actually that steep or that long coming as it does around mile 12 it's enough to drain the energy from you, especially if it's hot. I decided to play it tactically and walk up the steepest section of the hill, knowing that it was then pretty much gently down hill to the finish. The tactic paid off with the final mile being my fastest by a few seconds.
I'd set myself an 'A' target of under 1 hr 58 with a 'B' target of under 2 hours. In the end I was 7 seconds under my 'A' target so pretty pleasing overall.
This was the first time I'd entered this particular event having handed out water to runners for the last 2 years (Scouts were out handing out water again this year). With one very short exception (where you run 25 yards down a road to turn round a bollard and run back again to make up the full distance) it's actually a really nice route.
The start is in front of Compton Verney House, now an art gallery and park. The first half mile or so through the park's landscaped gardens is undulating before you get a long downhill section. If you've studied the route map you of course realise that you're going to have to run back up this in the closing miles of the race. It then heads off into the countryside along nice quiet lanes.
I deliberately started right at the back of the field to avoid the temptation to sprint off too fast at first. There is a small risk of getting blocked but knowing that you go onto closed roads fairly quickly it's not too much of a worry as there is plenty of overtaking room. I then spent the entire race picking off runners ahead of me. I find that's a far better way to maintain a good pace throughout than constantly looking at the figures on a watch. Especially as it automatically encourages you to negative split the race - the further you go the faster you have to run to keep overtaking people.
The organisers, Tempo Events, put out plenty of water stations, including extra drops of water every couple of miles when it's hot. There were even semi-frozen ice pops being handed out by a marshal this year. Lovely.
The final hill isn't so lovely. Although it's not actually that steep or that long coming as it does around mile 12 it's enough to drain the energy from you, especially if it's hot. I decided to play it tactically and walk up the steepest section of the hill, knowing that it was then pretty much gently down hill to the finish. The tactic paid off with the final mile being my fastest by a few seconds.
I'd set myself an 'A' target of under 1 hr 58 with a 'B' target of under 2 hours. In the end I was 7 seconds under my 'A' target so pretty pleasing overall.
 |
| This has got to be the biggest and heaviest bit of bling in my growing collection! The ribbon is about an 1 and a half across |
This little chap is nothing to do with running. I spotted him (her?) soaking up the sun on Saturday afternoon when the temperature hit 30C.
Totals for the week:
Miles: 24.27
Elevation gained: 187 m
Le Jog: 582 miles (just past Kenmore)
Sunday, 16 June 2019
Bourton Hilly 10k
This time last year I'm sure we were sweltering in a heat wave (though memory is a funny thing and not always accurate). This week has varied from slightly wet through wet to very wet. The weather theme was a continuation of the previous week where Parkrun had been run in a torrential downpour. Tuesday evenings tempo run was merely wet in comparison.
The slightly wet day was Thursday when it was interval training. Although there was no precipitation falling from the sky it was very wet underfoot with rivers running down the roads. And the second day this week of drying trainers.
I'd clocked some good (and consistent) interval times on Thursday and Friday was payback day with heavy legs and aching muscles. The deadlegs continued on Saturday for Parkrun which had the added advantage of cold thrown into the weather mix - long sleeves and gloves in June!
With a week of heavy rain the parkrun course had standing water in places which was hard to miss. This week was an easy effort with a time several minutes outside my PB.
On Thursday the weather forecast for Sunday had been dry in the morning with heavy showers after lunch. This optimistic forecast meant I signed up for Bourton Road Runners hilly 10k race. The forecast remained optimistic until Saturday evening when it changed to light showers in the morning. By Sunday it had changed again to heavy continuous rain and the conditions did not disappoint. Waterproofs were needed to get from the car park to the check in.
The start was marked by shivering runners huddled under a few trees for shelter. The race started by heading up The Steeps. As in previous times (when the event was known as Humph's Hilly Half and there wasn't a 10k option) I walked most of the first mile. Despite walking I still managed to overtake a number of runners on the hill.
The heavy rain continued until about mile 3 when it eased to a steady drizzle. By that time I'd nicely warmed up and was finally able to take off my waterproof jacket.
The last mile of the race was particularly unpleasant under foot with deep puddles and mud. Plus the occasional car parked on the pavement. By the finish I had mud to the knees and my socks and trainers looked like I'd done a cross country race rather than a road race - Muddy is a State of Happiness 😊
Based on my Parkrun PB my predicted 10k time (depending on which formula you use) was between 55 and 56 minutes. Add in the need to walk on The Steeps and I'd told myself anything under 58 minutes would be good. In the end I was over a minute quicker than the fastest predicted time which was very satisfying. Which justified celebrating with a cup of tea and very nice piece of vegan cake at the finish - as well as changing into my nice new, bright orange finishers t-shirt.
The original training schedule (before I had the mad idea of entering a 10k race) said 9 miles on Sunday which meant another easy couple of miles just before lunch. Overall a few miles down on the mileage target for the week but given the weather not too bad.
This week's stats:
20.76 miles
295m elevation gained
Le Jog: 530 miles - reached Falkirk
And a badge from a week or so ago. Who knew there was a Global Running Day?
The slightly wet day was Thursday when it was interval training. Although there was no precipitation falling from the sky it was very wet underfoot with rivers running down the roads. And the second day this week of drying trainers.
I'd clocked some good (and consistent) interval times on Thursday and Friday was payback day with heavy legs and aching muscles. The deadlegs continued on Saturday for Parkrun which had the added advantage of cold thrown into the weather mix - long sleeves and gloves in June!
With a week of heavy rain the parkrun course had standing water in places which was hard to miss. This week was an easy effort with a time several minutes outside my PB.
On Thursday the weather forecast for Sunday had been dry in the morning with heavy showers after lunch. This optimistic forecast meant I signed up for Bourton Road Runners hilly 10k race. The forecast remained optimistic until Saturday evening when it changed to light showers in the morning. By Sunday it had changed again to heavy continuous rain and the conditions did not disappoint. Waterproofs were needed to get from the car park to the check in.
The start was marked by shivering runners huddled under a few trees for shelter. The race started by heading up The Steeps. As in previous times (when the event was known as Humph's Hilly Half and there wasn't a 10k option) I walked most of the first mile. Despite walking I still managed to overtake a number of runners on the hill.
The heavy rain continued until about mile 3 when it eased to a steady drizzle. By that time I'd nicely warmed up and was finally able to take off my waterproof jacket.
The last mile of the race was particularly unpleasant under foot with deep puddles and mud. Plus the occasional car parked on the pavement. By the finish I had mud to the knees and my socks and trainers looked like I'd done a cross country race rather than a road race - Muddy is a State of Happiness 😊
Based on my Parkrun PB my predicted 10k time (depending on which formula you use) was between 55 and 56 minutes. Add in the need to walk on The Steeps and I'd told myself anything under 58 minutes would be good. In the end I was over a minute quicker than the fastest predicted time which was very satisfying. Which justified celebrating with a cup of tea and very nice piece of vegan cake at the finish - as well as changing into my nice new, bright orange finishers t-shirt.
The original training schedule (before I had the mad idea of entering a 10k race) said 9 miles on Sunday which meant another easy couple of miles just before lunch. Overall a few miles down on the mileage target for the week but given the weather not too bad.
This week's stats:
20.76 miles
295m elevation gained
Le Jog: 530 miles - reached Falkirk
And a badge from a week or so ago. Who knew there was a Global Running Day?
Sunday, 19 May 2019
Disruption and another Parkrun PB
Some weeks just don't go to plan. I'd scaled back my strength training a bit because it was taking too long and all was going well until Thursday when the car needed an unscheduled trip to the garage to get the brakes sorted. An accident on the way home from work and rush hour traffic meant that Thursday's run and strength session just didn't happen. I probably could have fitted a few miles in but on Wednesday I'd tried a more advanced hip flexor stretch. It was very effective but I paid for it on Thursday when a day long meeting combined with 4 hours driving meant everything seized up.
Friday wasn't a lot better between heading out to buy new hiking boots and another trip to the garage when they hadn't solved the noise problem and strength training went by the wayside again, though I did get some running in while waiting for the garage to have a look at the car.
Saturday was Parkrun and another PB - the 4th so far this year. A full 24 seconds off my previous PB and my highest ever age grade score, so I've awarded myself a big smiley star in the training diary. I managed to get in a few extra miles on Saturday which mostly covered the miles I'd missed on Thursday, but then ran out of time for any strength work (and didn't get a lot of other jobs done either).
Planning for camp at half term and issuing kit took a big chunk out of Sunday though I did manage to get in an easy 7 and a bit miles. It had to be easy because after yesterday's tempo runs my legs are feeling it a bit today.
This weeks stats:
Miles: 25.42
Elevation gained: 420 m
LeJog: 485.92 miles (Beattock - crossed the border into Scotland on Tuesday)
Friday wasn't a lot better between heading out to buy new hiking boots and another trip to the garage when they hadn't solved the noise problem and strength training went by the wayside again, though I did get some running in while waiting for the garage to have a look at the car.
Saturday was Parkrun and another PB - the 4th so far this year. A full 24 seconds off my previous PB and my highest ever age grade score, so I've awarded myself a big smiley star in the training diary. I managed to get in a few extra miles on Saturday which mostly covered the miles I'd missed on Thursday, but then ran out of time for any strength work (and didn't get a lot of other jobs done either).
Planning for camp at half term and issuing kit took a big chunk out of Sunday though I did manage to get in an easy 7 and a bit miles. It had to be easy because after yesterday's tempo runs my legs are feeling it a bit today.
This weeks stats:
Miles: 25.42
Elevation gained: 420 m
LeJog: 485.92 miles (Beattock - crossed the border into Scotland on Tuesday)
Sunday, 12 May 2019
2 seconds
Second recovery week and started to increase the effort level on a couple of runs and a slightly longer long run.
I had been trying to do more strength work but it's taking 45 minutes at a time to do everything which just isn't realistic some nights. Will have to look at what can be scaled back a bit on those nights. Funny how there's always time to do a hour plus run but strength work is so boring it just gets pushed out by other things, especially when it takes months and months of doing the same exercise to see any improvement.
Highlight of the week was Parkrun. At the finish my watch said I'd equalled my personal best. Usually my watch is a second or two less than the official time so I wasn't really expecting anything. But when the results came in my official time was 2 seconds less than my watch and a new PB. Not bad two weeks after a marathon.
This weeks stats:
Miles: 16.97
Elevation gained: 223 metres
LeJog: 460.5 miles (1.5 miles to the Scottish Border)
I had been trying to do more strength work but it's taking 45 minutes at a time to do everything which just isn't realistic some nights. Will have to look at what can be scaled back a bit on those nights. Funny how there's always time to do a hour plus run but strength work is so boring it just gets pushed out by other things, especially when it takes months and months of doing the same exercise to see any improvement.
Highlight of the week was Parkrun. At the finish my watch said I'd equalled my personal best. Usually my watch is a second or two less than the official time so I wasn't really expecting anything. But when the results came in my official time was 2 seconds less than my watch and a new PB. Not bad two weeks after a marathon.
This weeks stats:
Miles: 16.97
Elevation gained: 223 metres
LeJog: 460.5 miles (1.5 miles to the Scottish Border)
Sunday, 5 May 2019
Recovery Week #1
A very easy week with only two runs and no strength work. By Monday morning most of the stiffness from the Stratford Marathon had gone and it was fine so long as I didn't sit for too long. Just 15 mins walking on Monday and Tuesday, then 20 minutes on Wednesday. Thursday should have been an easy 2 mile run but I'd gone down with a cold so gave it a miss.
Then Parkrun on Saturday at a steady pace and a short trail run Sunday to round off the week. Parkrun was fine with no problems with putting in a faster paced mile. It was on the uphills on Sunday that it was clear that the legs still haven't fully recovered, just tired not sore which is good.
Normally after a long run I can eat like a horse. To be honest I did eat quite a bit on Sunday afternoon starting with 500ml of chocolate soya milk and a protein bar at the finish, then progressing through toast, yoghurt, full cooked dinner, then hot chocolate and flapjack before bed. Monday though I just couldn't face food. Looking in my bag and smelling a banana at lunchtime almost made me sick. My stomach was in a complete knot and nothing would go down. This continued until Wednesday evening before I could really face food again, but the only fruit that appealed was apples. So I'm still 1kg lighter than when I started the marathon although now I'm back eating again I don't think that will last long now.
Stats for the week:
Miles: 7.58
Elevation gained: 148 metres
LeJog: 443.53 (12 miles south of Carlise)
Then Parkrun on Saturday at a steady pace and a short trail run Sunday to round off the week. Parkrun was fine with no problems with putting in a faster paced mile. It was on the uphills on Sunday that it was clear that the legs still haven't fully recovered, just tired not sore which is good.
Normally after a long run I can eat like a horse. To be honest I did eat quite a bit on Sunday afternoon starting with 500ml of chocolate soya milk and a protein bar at the finish, then progressing through toast, yoghurt, full cooked dinner, then hot chocolate and flapjack before bed. Monday though I just couldn't face food. Looking in my bag and smelling a banana at lunchtime almost made me sick. My stomach was in a complete knot and nothing would go down. This continued until Wednesday evening before I could really face food again, but the only fruit that appealed was apples. So I'm still 1kg lighter than when I started the marathon although now I'm back eating again I don't think that will last long now.
Stats for the week:
Miles: 7.58
Elevation gained: 148 metres
LeJog: 443.53 (12 miles south of Carlise)
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