After 2 races & a track session in the previous 4 days, today's run was definitely going to be a steady one. It would have been perfect conditions for a long run today, pleasantly mild, no wind, no rain, dry underfoot, but again a long run would have been a bad idea.
I opted to run the 'two bridges' run but I extended it by setting off to the road bridge out along the Leeds Road. This added about 3k to the normal route, making about 14.5k in total. I felt fine, but certainly could not have run quickly. There was a slight twinge from my achilles on the way back, although I don't think that it's anything serious.
Tomorrow should be another easy running day, it would be good to get off road somewhere, providing it's not too busy with the Easter holidays.
My next scheduled race is still 3 weeks away, so I'm not too concerned with being a bit fatigued at the moment. The plan is to have a couple of weeks of longer runs, before sharpening up for the John Carr 5k series in May.
Thursday, 8 April 2010
Wednesday, 7 April 2010
2 races in 3 days then a track session
Not sure that it was wise to run a track session this evening after the 5 mile race on Sunday & yesterday's Bunny Run fell race. I enjoy the weekly track sessions & so I decided that I'd go along anyway & just do a steady run.
The session from coach Pete this evening was 4X300m, 3X500m, 2X700m, 2X900m, 1X1100m, with 100m jog recovery after each effort, plus an extra 90 seconds recovery before the 1100. We were quite thin on the ground this evening, with only Mark I from my regular running partners able to make it.
Mark set off on the 300m reps at a very brisk speed, equivalent to about 80 seconds 400m pace. I was running considerably slower than that closer to 92 seconds equivalent. As the session went on, Mark slowed a bit & I was able to comfortably maintain 91/92 seconds per 400m. By the time we got to the 1100m, I was able to run relatively much more strongly covering the 1st 1k in 3:37, less than 10 seconds slower than Mark.
The really encouraging thing is that I was able to maintain a constant pace throughout this quite long session, despite the fatigue in my legs. Even though the pace was 5 or 6 seconds per lap slower than I'd normally run on the track, it was still equivalent to less than 38 minutes for a 10k. At no time during the session did I feel to be running at more than 80% effort.
I now don't have any races planned for 3 weeks (we were unsuccessful in getting a team together for the National road relay). It will be good to get some solid training in without the distraction of races for the next couple of weeks.
The session from coach Pete this evening was 4X300m, 3X500m, 2X700m, 2X900m, 1X1100m, with 100m jog recovery after each effort, plus an extra 90 seconds recovery before the 1100. We were quite thin on the ground this evening, with only Mark I from my regular running partners able to make it.
Mark set off on the 300m reps at a very brisk speed, equivalent to about 80 seconds 400m pace. I was running considerably slower than that closer to 92 seconds equivalent. As the session went on, Mark slowed a bit & I was able to comfortably maintain 91/92 seconds per 400m. By the time we got to the 1100m, I was able to run relatively much more strongly covering the 1st 1k in 3:37, less than 10 seconds slower than Mark.
The really encouraging thing is that I was able to maintain a constant pace throughout this quite long session, despite the fatigue in my legs. Even though the pace was 5 or 6 seconds per lap slower than I'd normally run on the track, it was still equivalent to less than 38 minutes for a 10k. At no time during the session did I feel to be running at more than 80% effort.
I now don't have any races planned for 3 weeks (we were unsuccessful in getting a team together for the National road relay). It will be good to get some solid training in without the distraction of races for the next couple of weeks.
Tuesday, 6 April 2010
Bunny Run
This evening I ran the Bunny Run on the moors above Haworth. Technically it's a fell race, but it's more like a cross country race really. It's only about 4.5k, there were more than 320 runners with plenty of youngsters.
The start was like a cavalry charge with everyone seemingly going off at a manic pace. I found myself well down the field after the first 400m or so, with the kids in particular setting off really quickly. Then it was a question of trying to work my way past as many runners as possible for the rest of the race. The conditions were quite good, not too wet underfoot, no rain & reasonable temperature.
Ilkley Harriers were well represented in the race, I guess that there must have been 35 or 40 of us. Tom A finished second. I finished just behind Steve W. My time was unofficially 20:27, which is about 35 seconds faster than I did over this course last year, so I should be quite happy with that.
The results of Sunday's Halton 5 have now been published. I was 21st out of 696 finishers in 30:24. The winners time was more than 2 minutes slower than the previous year, which shows the effect of the strong headwind. Looking at the Power of Ten UK rankings, this result should put me in 6th place this year in the M55 category. I was 2nd M55 in the race, the guy who beat me is the fastest M55 in the UK at 5 miles.
P.S. According to the official results, I was 73rd in the Bunny Run out of 308 finishers in 20:27. Last year I was 93rd, out of 286 in 21:03.
(Bunny Run photos by Paul Wood)
The start was like a cavalry charge with everyone seemingly going off at a manic pace. I found myself well down the field after the first 400m or so, with the kids in particular setting off really quickly. Then it was a question of trying to work my way past as many runners as possible for the rest of the race. The conditions were quite good, not too wet underfoot, no rain & reasonable temperature.
Ilkley Harriers were well represented in the race, I guess that there must have been 35 or 40 of us. Tom A finished second. I finished just behind Steve W. My time was unofficially 20:27, which is about 35 seconds faster than I did over this course last year, so I should be quite happy with that.
The results of Sunday's Halton 5 have now been published. I was 21st out of 696 finishers in 30:24. The winners time was more than 2 minutes slower than the previous year, which shows the effect of the strong headwind. Looking at the Power of Ten UK rankings, this result should put me in 6th place this year in the M55 category. I was 2nd M55 in the race, the guy who beat me is the fastest M55 in the UK at 5 miles.
P.S. According to the official results, I was 73rd in the Bunny Run out of 308 finishers in 20:27. Last year I was 93rd, out of 286 in 21:03.
(Bunny Run photos by Paul Wood)
Monday, 5 April 2010
Running in reverse
It's strange that we get used to running regular routes in a certain direction. Today I decided to run my regular Two Bridges run the opposite way to the way I normally go. Even though I run this route at least once a week, it's only the second time that I've run it in a clockwise direction.
My pace was suitably slow after yesterday's race. No ill effects, just a bit of general sluggishness. Conditions were OK today, no rain, not too cold, not much wind. There were quite a lot of other runners out, I guess because it's Easter.
Reflecting on yesterday's race, I still haven't seen the official results, I was quite happy with the run. I'm sure that I would have been well under 30 minutes for the 5 miles if it hadn't been for the strong headwind for the whole race. Indeed, my Garmin showed me running 29:50 for 5 miles, but the actual race finish was about 150 metres beyond this.
Tomorrow I'm intending to do the Bunny Run at Haworth. It's supposed to be a fell race, but it's actually more like a 5k cross country race, so it should be fast & furious. I won't be taking it too seriously, so not too bothered about timings or placings.
My pace was suitably slow after yesterday's race. No ill effects, just a bit of general sluggishness. Conditions were OK today, no rain, not too cold, not much wind. There were quite a lot of other runners out, I guess because it's Easter.
Reflecting on yesterday's race, I still haven't seen the official results, I was quite happy with the run. I'm sure that I would have been well under 30 minutes for the 5 miles if it hadn't been for the strong headwind for the whole race. Indeed, my Garmin showed me running 29:50 for 5 miles, but the actual race finish was about 150 metres beyond this.
Tomorrow I'm intending to do the Bunny Run at Haworth. It's supposed to be a fell race, but it's actually more like a 5k cross country race, so it should be fast & furious. I won't be taking it too seriously, so not too bothered about timings or placings.
Sunday, 4 April 2010
Halton 5 miles
It was actually a very enjoyable race this morning, although I'm not quite sure why. The course is just about flat and fairly straight & potentially very quick. The problem is that it's a 'point to point' course & today that meant that we had quite a strong head wind for the whole race. Normally you get some respite from the wind, but not today.
I travelled to the race with Richard R, neither of us had run a 5 mile race before, so we were both guaranteed PBs. There were about 800 people running, of which the majority weren't club runners, the clubs that were represented were mainly local ones from the Merseyside area, so there were no familiar faces at the start line.
The race starts going over the Runcorn Bridge, which apparently is the same design as the Sydney Harbour Bridge (although I'm sure that it would have been a lot warmer running in Sydney today). Richard set of at a blistering pace, being close to the lead at the end of the bridge and within half a mile was at least 20 seconds ahead of me. It wasn't that I set off slowly, going through the first mile in about 5:37.
My intention had been to try to run under 30 minutes, my mile splits gave me some confidence of being able to achieve this: 5:37, 5:47, 6:02, 6:02 for the first 4. Throughout the race I stayed about 20 seconds behind Richard. By the last mile the headwind was taking it's toll & I was slowing, the problem was that my Garmin beeped for 5 miles (in about 29:50) still about 150 metres from the finish. So my actual finish time was about 30:22 (not seen the official results yet). Richard reckoned that he was about 30:04.
In some ways it was disappointing to not run faster than 30 minutes, but I probably finished in the first 30 or so runners out of about 800 which wasn't too bad. If the wind had been blowing in the opposite direction, I'm sure that times would have been well over a minute faster.....maybe another time?
It's a well organised race, well marshalled on closed roads & with a goody bag, t-shirt, free coffee, water & hot cross buns at the finish & free coach ride back to the car park at the start. Not bad for £7 entry fee (why do some races charge 3 or 4 times that amount?).
I travelled to the race with Richard R, neither of us had run a 5 mile race before, so we were both guaranteed PBs. There were about 800 people running, of which the majority weren't club runners, the clubs that were represented were mainly local ones from the Merseyside area, so there were no familiar faces at the start line.
The race starts going over the Runcorn Bridge, which apparently is the same design as the Sydney Harbour Bridge (although I'm sure that it would have been a lot warmer running in Sydney today). Richard set of at a blistering pace, being close to the lead at the end of the bridge and within half a mile was at least 20 seconds ahead of me. It wasn't that I set off slowly, going through the first mile in about 5:37.
My intention had been to try to run under 30 minutes, my mile splits gave me some confidence of being able to achieve this: 5:37, 5:47, 6:02, 6:02 for the first 4. Throughout the race I stayed about 20 seconds behind Richard. By the last mile the headwind was taking it's toll & I was slowing, the problem was that my Garmin beeped for 5 miles (in about 29:50) still about 150 metres from the finish. So my actual finish time was about 30:22 (not seen the official results yet). Richard reckoned that he was about 30:04.
In some ways it was disappointing to not run faster than 30 minutes, but I probably finished in the first 30 or so runners out of about 800 which wasn't too bad. If the wind had been blowing in the opposite direction, I'm sure that times would have been well over a minute faster.....maybe another time?
It's a well organised race, well marshalled on closed roads & with a goody bag, t-shirt, free coffee, water & hot cross buns at the finish & free coach ride back to the car park at the start. Not bad for £7 entry fee (why do some races charge 3 or 4 times that amount?).
Saturday, 3 April 2010
A bit like Malaysia
Before going for my run this morning I watched the qualifying for the Malaysian Grand Prix. The weather looked very much like it was in Ilkley; bursts of heavy rain followed by short dry spells.
I ran the two bridges route, out around the park, then along the Nesfield Road to the suspension bridge & over to Addingham, then back through Low Mill & along by the A65. I got very wet for the first half of the run, then it dried up for the second half, before heavy rain again just as I got home.
My pace was very steady as I'm racing at the Halton 5 tomorrow. I felt very sluggish, but hopefully everything will be fine in the morning. It's a very early start tomorrow, as it's about an hour & a half drive to Widnes & we need to be there before 8:30 as Richard R hasn't got his number yet. No partying tonight then.
I ran the two bridges route, out around the park, then along the Nesfield Road to the suspension bridge & over to Addingham, then back through Low Mill & along by the A65. I got very wet for the first half of the run, then it dried up for the second half, before heavy rain again just as I got home.
My pace was very steady as I'm racing at the Halton 5 tomorrow. I felt very sluggish, but hopefully everything will be fine in the morning. It's a very early start tomorrow, as it's about an hour & a half drive to Widnes & we need to be there before 8:30 as Richard R hasn't got his number yet. No partying tonight then.
Thursday, 1 April 2010
1st quarter review
We've now finished the first 3 months of 2010 & I thought that it would be worthwhile to check on my running progress, compared to the first 3 months of 2009. The main difference is that in 2009 my training was affected by a series of injuries which had started in 2008, affecting both lower legs (calf, achilles, ankle), in contrast in 2010, I've only had minor disruption from injury.
This year I've raced 9 times, compared to 8 races in 2009. The only road race that I did in both years was the Dewsbury 10k where I improved from 39:57 in 2009 to 37:04. This year I've been 1st M55 at Dewsbury 10k, Brass Monkey Half Marathon & Wakefield 10k, whereas last year at the Dewsbury 10k I was 9th M50 & was also beaten by 7 M55s. In the Peco cross country series, last year I was 4th M50, this year I was 1st M50.
This year I'm currently ranked 5th in the UK at 10k for M55 & 11th at half marathon, last year I didn't get a qualifying ranking time until December when I was 163rd at 10k for M50. For a few weeks I was ranked 1st at 10k for M55.
Up to the end of March in 2009, I ran a total of 600.3 km, averaging 46.7 km per week. This year I've run 1022.7 km averaging 79.8 km per week. The main difference in my training is the addition of weekly track sessions, which have helped to improve my running speed. Last year as a result of the injuries I did more cross training: bike riding, gym, walking etc.
Overall, I've made good progress in comparison to the start of 2009. On a week by week basis, progress isn't always obvious, but over 12 months it becomes clearer. The challenge now is to continue to improve. This will inevitably become harder as realistically I should be getting slower with age.
Today I went for an easy recovery run in the Strid Wood, about 14.5k. It was bright & sunny, but a bit breezy. Given that it's almost Easter there were ice cream vans out around the place, but they didn't seem to be getting much business as it was less than 5 degrees & near to zero with the wind chill.
This year I've raced 9 times, compared to 8 races in 2009. The only road race that I did in both years was the Dewsbury 10k where I improved from 39:57 in 2009 to 37:04. This year I've been 1st M55 at Dewsbury 10k, Brass Monkey Half Marathon & Wakefield 10k, whereas last year at the Dewsbury 10k I was 9th M50 & was also beaten by 7 M55s. In the Peco cross country series, last year I was 4th M50, this year I was 1st M50.
This year I'm currently ranked 5th in the UK at 10k for M55 & 11th at half marathon, last year I didn't get a qualifying ranking time until December when I was 163rd at 10k for M50. For a few weeks I was ranked 1st at 10k for M55.
Up to the end of March in 2009, I ran a total of 600.3 km, averaging 46.7 km per week. This year I've run 1022.7 km averaging 79.8 km per week. The main difference in my training is the addition of weekly track sessions, which have helped to improve my running speed. Last year as a result of the injuries I did more cross training: bike riding, gym, walking etc.
Overall, I've made good progress in comparison to the start of 2009. On a week by week basis, progress isn't always obvious, but over 12 months it becomes clearer. The challenge now is to continue to improve. This will inevitably become harder as realistically I should be getting slower with age.
Today I went for an easy recovery run in the Strid Wood, about 14.5k. It was bright & sunny, but a bit breezy. Given that it's almost Easter there were ice cream vans out around the place, but they didn't seem to be getting much business as it was less than 5 degrees & near to zero with the wind chill.
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