I'm not really sure about writing a review of my running in 2010. On the one hand there are a fair number of positives to write about. On the other hand, I'm much more focused now on looking forward to 2011. I guess that the best approach is to use the results from 2010 to set higher standards for next year.
So here goes the review bit:
This time last year I set my targets for 2010 as getting under 18 minutes for 5k (achieved 4 times, with a best of 17:29), achieving Power of 10 UK ranking times for M55 (done at 5k, 5 miles, 10k, half marathon, 5000m & 10000m) & beating some of the Ilkley Harriers club records for my age group (achieved at 5k, 5 miles, 10k & half marathon). So far so good....... sounds like my goals weren't ambitious enough.
Before the start of 2010 I'd never won any age category prizes in road races, but I managed to be 1st M55 at the Brass Monkey half marathon, Dewsbury 10k, Wakefield 10k, Long Eaton 5 mile & Abbey Dash 10k (on chip time). In addition I got series wins for my age group at the Peco cross country, John Carr 5k & Harrogate & District race league. Having never previously raced on the track, I was pleased to win a British Masters silver medal (5000m) & Northern vets medals: gold (5000m & 10000m) & silver (1500m). Amazingly I was also selected as 1st reserve for the England team for the International cross country in Dublin (even though I'm not much of a cross country runner).
Comparing road race times between 2009 & 2010, I improved at 5k (by 47 seconds), 10k (by 26 seconds) & half marathon (by 7 minutes & 3 seconds). My best UK ranking for the year was 5th in the m55 age group (at 5000m) compared to a best of 163rd in 2009 (10k at m50).
On the downsides, the viral illness that I got in July was quite a big setback, with almost 4 weeks of no running at all, then a very slow process of rebuilding fitness over the following weeks/months. I was also disappointed to miss the chance of running a 10 mile time, as a results of the cancellation of the Thirsk & Garstang races due to ice.
I'm not too concerned about overall distances run, but I did run more than 10% further in 2010 than 2009, with a similar number of rest days. I averaged just over 10k per day throughout the year (despite the time lost through illness).
On to the more important bit, looking ahead to 2011. The European Masters 3000m indoor championships is a race that I'm looking forward to.....not sure what to expect having never raced that distance before, nor raced on an indoor track. I'd like to improve my 5k time again.....if I can continue to get faster at short distances, it should benefit my running at all distances. Overall however, the main objective has to be to run regularly & to enjoy it.
Friday 31 December 2010
Thursday 30 December 2010
kilometre reps on Rupert Road
I don't like doing interval sessions on my own, I seem to have difficulty pushing myself to run on my own as fast as I can in a group & the session always seems much longer. However, having done no fast running for a couple of weeks & with no track session this week and no race at the weekend, I decided that today I needed to do some kilometre reps.
I ran around Rupert Road/Denton Road, with a Garmin measured kilometre distance going slightly downhill. I figured that the downhill compensates for running the efforts on my own - it's my session so I can make up my own rules. I did eight reps with jog recoveries of 3-4 minutes.
My average was 3:43 per km, which is about 2.5 seconds slower than I did for the same session in mid November. Apart from lack of recent speedwork, my excuses are: it was colder, there was still some ice on the corners, I was wearing 3 layers of clothing, hat, gloves & heavy trainers. Overall it was an OK kind of session, but I do need to get back to the track to get running a bit more quickly.
I ran around Rupert Road/Denton Road, with a Garmin measured kilometre distance going slightly downhill. I figured that the downhill compensates for running the efforts on my own - it's my session so I can make up my own rules. I did eight reps with jog recoveries of 3-4 minutes.
My average was 3:43 per km, which is about 2.5 seconds slower than I did for the same session in mid November. Apart from lack of recent speedwork, my excuses are: it was colder, there was still some ice on the corners, I was wearing 3 layers of clothing, hat, gloves & heavy trainers. Overall it was an OK kind of session, but I do need to get back to the track to get running a bit more quickly.
Wednesday 29 December 2010
Back to running in road shoes
After more than a week of running in off road shoes battling against the snow & ice, I was today able to put my road shoes on. I have been doing plenty of distance in my recent running, but hardly any speedwork. Today I ran out and back along the Nesfield Road to the A59, with a couple of laps around Rupert Road to finish, just managing a fairly steady pace. On the way back I met up with Terry L and we had a good chat about running things.
My next target race is the Brass Monkey half marathon on 24 January. I'm intending to do a Peco cross country the week before, but that really will be a warm up race. Hopefully there will be a couple of Wednesday track sessions in early January to get a bit of speed back into my legs. I'll need to try and fit in some more faster running sessions as well.
Looking back at last year, the weather was quite bad at the end of December & much of January, but I was still able to do a reasonable race at the Brass Monkey, so it doesn't seem to be too much of a problem, especially if I can keep averaging around 100k per week.
My next target race is the Brass Monkey half marathon on 24 January. I'm intending to do a Peco cross country the week before, but that really will be a warm up race. Hopefully there will be a couple of Wednesday track sessions in early January to get a bit of speed back into my legs. I'll need to try and fit in some more faster running sessions as well.
Looking back at last year, the weather was quite bad at the end of December & much of January, but I was still able to do a reasonable race at the Brass Monkey, so it doesn't seem to be too much of a problem, especially if I can keep averaging around 100k per week.
Tuesday 28 December 2010
Snow running pictures from Belgium
Now back in England. Here are some photos from my snowy runs in Belgium. The lake is Lac de Genval.
Saturday 25 December 2010
Christmas Day run
I don't think that I've ever run on Christmas Day before, but I went out today with son in law P for a steady 10k run in the deep snow & ice. We headed out over the fields on what is supposed to be a path, but with snow drifts in places several feet deep it was difficult to keep track on where we were going. When we returned to the roads, compacted snow & ice was equally challenging.
The priority wasn't running quickly, rather building up an appetite for Christmas Dinner & blowing off a few cobwebs.
Merry Christmas everyone.
The priority wasn't running quickly, rather building up an appetite for Christmas Dinner & blowing off a few cobwebs.
Merry Christmas everyone.
Friday 24 December 2010
Deep snow in Belgium
It's been an unusual week of running. After Monday's jaunt around Fewston & Swinsty reservoirs, Tuesday was a brisk 16.5k along the Nesfield Road in a temperature of about minus 8 degrees. Wednesday I was in Ashford, Kent & went for a 14k run in the slush, mostly on back roads. Thursday in Belgium after a difficult overnight drive, endless delays & a 4:30 am Eurotunnel crossing I just about managed a very slow one hour run on compacted snowy trails.
Overnight we had a good 10 inches of fresh white snow, so today's Christmas Eve run was certainly a bit different. Not knowing the area around Lasne too well, I headed off on the trails to Rixensart, then around the lake between Genval & Overijse. So far so good, I then decided to follow a path through some woods, before getting a bit disorientated in a snow bound suburb of Rixensart. Eventually I found a main road that I recognised between La Hulpe & Waterloo, so was able to find my way back to Lasne, dodging the 4X4s, cars with snow chains & other cars struggling to make much progress. By the time I finished I'd run almost 20k, in nearly 2 hours, which wasn't too bad considering the conditions, it isn't easy running in nearly knee deep powder snow, but it certainly was quite entertaining.
Not too much fast running recently, but at least I've been running consistently & hopefully building up some endurance for the Brass Monkey in 4 weeks time.
Overnight we had a good 10 inches of fresh white snow, so today's Christmas Eve run was certainly a bit different. Not knowing the area around Lasne too well, I headed off on the trails to Rixensart, then around the lake between Genval & Overijse. So far so good, I then decided to follow a path through some woods, before getting a bit disorientated in a snow bound suburb of Rixensart. Eventually I found a main road that I recognised between La Hulpe & Waterloo, so was able to find my way back to Lasne, dodging the 4X4s, cars with snow chains & other cars struggling to make much progress. By the time I finished I'd run almost 20k, in nearly 2 hours, which wasn't too bad considering the conditions, it isn't easy running in nearly knee deep powder snow, but it certainly was quite entertaining.
Not too much fast running recently, but at least I've been running consistently & hopefully building up some endurance for the Brass Monkey in 4 weeks time.
Monday 20 December 2010
Fantastic running in the snow
I am fortunate to be able to run in daylight hours at this time of year when we have snow & ice on the ground. Today was bright & sunny, about minus 4 degrees at noon & I headed off for my run around Fewston & Swinsty reservoirs. Conditions couldn't have been more perfect...... a light covering of snow, compacted on the gravel paths, but not much ice (except on the reservoirs which were frozen solid). There was no wind & few people around.
My run was at a fairly steady pace after yesterday's race, no need to do any efforts, just run around & enjoy the scenery. I ran it as a figure of 8 circuit, so it was just short of 12k.
Recently since mid November I've been averaging around 100k per week, running for 6/7 days each week, with typically one long run (over 20k) and one interval session (ideally on the track) and a race or another fast run. My other runs are typically like today....10-14k, often off road & easy pace. I'm sure that I wouldn't be able to do this quantity & quality of running if I was still working full time & trying to run after dark midweek, with dangerous icy roads & pavements.
My training is currently geared towards two contradictory target races......coming up on 23 January is the Brass Monkey half marathon, then in March is the European Masters Indoor 3000m championships. In effect I need to be working on both improving my endurance & getting used to running short distances at a very fast pace. At least it makes running interesting.
My run was at a fairly steady pace after yesterday's race, no need to do any efforts, just run around & enjoy the scenery. I ran it as a figure of 8 circuit, so it was just short of 12k.
Recently since mid November I've been averaging around 100k per week, running for 6/7 days each week, with typically one long run (over 20k) and one interval session (ideally on the track) and a race or another fast run. My other runs are typically like today....10-14k, often off road & easy pace. I'm sure that I wouldn't be able to do this quantity & quality of running if I was still working full time & trying to run after dark midweek, with dangerous icy roads & pavements.
My training is currently geared towards two contradictory target races......coming up on 23 January is the Brass Monkey half marathon, then in March is the European Masters Indoor 3000m championships. In effect I need to be working on both improving my endurance & getting used to running short distances at a very fast pace. At least it makes running interesting.
Sunday 19 December 2010
Update on recent races
No excuses for not blogging for a couple of months apart from laziness. Here is a summary of racing activity in the past couple of months:
Yorkshire Vets road relays. My main job at this event was organiser of the men's teams for Ilkley Harriers. With 28 runners in 8 teams, there certainly was a lot of organising to be done, especially with the usual late withdrawals & search for replacements. I put myself in the M50 A team, which on reflection was probably not the sensible option. I would have been better placed in the B team, due to lack of form & distractions before the start sorting out numbers & making sure that everyone was present & correct. Nevertheless we managed a team second place finish, mainly due to a storming run from Eddie I, we narrowly beat our M50 B team.
Ilkley 5 (Ben's race). This low key race on a very hilly course was mainly a fund raising effort to raise money towards sending a young lad from Ilkley to America for hospital treatment. Following a family party, curry & late night, I wasn't in the best shape to race, but it was more the taking part that was important, rather than the result. For the record, I finished in 12th place in 31:49.
International Open Masters cross country - Dublin. I travelled to Dublin as 1st reserve for the England M55 team. I wasn't required for the team, as all of the selected runners showed up, so I ran in the Open race for reserves & other local vets. I finished as 2nd M55 in the Open race in about 20th position overall. It was a really enjoyable weekend in Ireland. The standard of racing in the main races was of a very high standard.....not sure that I'll ever be a 'real' cross country runner. I was probably fortunate to get selected as a reserve for England based on my track & road results.
Abbey Dash 10k. I wasn't intending to run this race, only entering it a few days before (my intention had been to prepare for the Thirsk 10 the following week - which got cancelled due to the ice). In near perfect conditions I managed to knock a minute off my time from last year's Abbey Dash in 36:53. However, I was disappointed to get beaten on the line by Shaun Jordan of Bingley, who just got the better of me by 1 second in the M55 race - although I did beat him by one second on chip timing. We've been very evenly matched each time we've raced each other this year. It was the fastest 10k that I've run since 1983, so I probably should be satisfied.
Bradford Parkrun 5k. This isn't the fastest 5k course, with a challenging hill up the side of Emm Lane to be climbed 3 times, then an extra uphill section at the finish. I was reasonably happy with a 3rd place finish in 18:54. I was just 7 seconds slower than I'd done on this course in April.
Peco cross country - Rothwell. There was a light covering of snow & below freezing temperatures for this tour around Middleton Park woods in Leeds. I seem to be relatively much slower at cross country than I am on the road or track, but I try to convince myself that it must do me some good to run the occasional off road race. Not got the official results yet, but I finished in 33rd place, which is similar to my typical result last winter in this series.
Assuming that I can get motivated to blog regularly again, I'll do an update on training activities. Over the last two or three weeks, I've increased the volume & intensity of my training in preparation for upcoming races. Despite the recent snow & ice, I've been managing to run at least 100k per week with one or two fast sessions in addition to races.
Yorkshire Vets road relays. My main job at this event was organiser of the men's teams for Ilkley Harriers. With 28 runners in 8 teams, there certainly was a lot of organising to be done, especially with the usual late withdrawals & search for replacements. I put myself in the M50 A team, which on reflection was probably not the sensible option. I would have been better placed in the B team, due to lack of form & distractions before the start sorting out numbers & making sure that everyone was present & correct. Nevertheless we managed a team second place finish, mainly due to a storming run from Eddie I, we narrowly beat our M50 B team.
Ilkley 5 (Ben's race). This low key race on a very hilly course was mainly a fund raising effort to raise money towards sending a young lad from Ilkley to America for hospital treatment. Following a family party, curry & late night, I wasn't in the best shape to race, but it was more the taking part that was important, rather than the result. For the record, I finished in 12th place in 31:49.
International Open Masters cross country - Dublin. I travelled to Dublin as 1st reserve for the England M55 team. I wasn't required for the team, as all of the selected runners showed up, so I ran in the Open race for reserves & other local vets. I finished as 2nd M55 in the Open race in about 20th position overall. It was a really enjoyable weekend in Ireland. The standard of racing in the main races was of a very high standard.....not sure that I'll ever be a 'real' cross country runner. I was probably fortunate to get selected as a reserve for England based on my track & road results.
Abbey Dash 10k. I wasn't intending to run this race, only entering it a few days before (my intention had been to prepare for the Thirsk 10 the following week - which got cancelled due to the ice). In near perfect conditions I managed to knock a minute off my time from last year's Abbey Dash in 36:53. However, I was disappointed to get beaten on the line by Shaun Jordan of Bingley, who just got the better of me by 1 second in the M55 race - although I did beat him by one second on chip timing. We've been very evenly matched each time we've raced each other this year. It was the fastest 10k that I've run since 1983, so I probably should be satisfied.
Bradford Parkrun 5k. This isn't the fastest 5k course, with a challenging hill up the side of Emm Lane to be climbed 3 times, then an extra uphill section at the finish. I was reasonably happy with a 3rd place finish in 18:54. I was just 7 seconds slower than I'd done on this course in April.
Peco cross country - Rothwell. There was a light covering of snow & below freezing temperatures for this tour around Middleton Park woods in Leeds. I seem to be relatively much slower at cross country than I am on the road or track, but I try to convince myself that it must do me some good to run the occasional off road race. Not got the official results yet, but I finished in 33rd place, which is similar to my typical result last winter in this series.
Assuming that I can get motivated to blog regularly again, I'll do an update on training activities. Over the last two or three weeks, I've increased the volume & intensity of my training in preparation for upcoming races. Despite the recent snow & ice, I've been managing to run at least 100k per week with one or two fast sessions in addition to races.
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