Another Saturday and another 10 mile run which left me despondent at my apparent inability to run a half decent pace. Again I met up with Mike Scott for this session which I decided would be easy mile, hard mile, repeat repeat repeat until done. None of my 'fast' miles were inside 6 minutes and with my easy miles at about 7 minutes the total was just inside 67 minutes for the whole run. The big difference this week was that my lungs weren't hurting whilst running and I didn't feel poorly afterwards.
I remarked to Scotty that I was never able to run sessions well so early in the morning (we went at 0830) and he suggested I needed to be more selfish and run when it best suited me, even though he probably wouldn't be able to join me later in the morning. A good point and one I will go with.
Fells beckoned again on Sunday. Last week up Fairfiled was nearly 2 hrs so I figured a 3 hour run would be suitable this time out. Handily, it takes about 3 hours to run leg one of the Bob Graham Round. It's also quite close to home and knowing it pretty well means no need to bother with maps and stuff.
Cumbrian Ultra runner extraordinaire Stephen Weston joined me for this run. Good job he did too otherwise it might have been me who fell into a bog above the knees and not Wes!
We cheated a wee bit on the BGR route by starting at the Blencathra Centre, dropping down to the river then up over the rear of Lattrig to gain the tourist path to Skiddaw. After Gt Calva comes Blencathra from the summit of which we enjoyed a spectacular run Westwards along the ridge to naturally drop back down to our start point.
The 9th consecutive day of red hot sunny weather saw me and Scamp take in the 7 mile riverbank run on Monday afternoon - we stopped often to let Scamp drink from the river (and swim in it)
A trip across to Newcastle on Tuesday afternoon saw cloudy and much cooler weather. Not back in the West though - hot and sunny again. So I waited until 6 o'clock to go running....
I was thinking of doing a 6 mile effort run, ideally with a faster second half. Only problem would be if it was windy or hilly, then it might be faster or slower due to factors other than the effort input. So I jogged a mile out to the 3 mile loop and ran that twice.
Had we still been in late March I would have been confident of running 6 miles at well below six minute miling. With my recent dip in form of late though I figured 6 pace would be the target. I also intended to run the second one faster then the first - to simulate a hard race where you remain strong, rather than get slower like a race when you set off too fast and fade.
The results were
18:02
then (after 60 seconds recovery time)
17:48
So, job done. Not exactly setting the tarmac on fire again yet but a solid 6 mile session in the bank.
Tuesday, May 29, 2012
Friday, May 25, 2012
Melvin Hayes
Plucky says the route we ran on Wednesday is 10k. If that's correct we ran 6:20 pace. If it's only 6 miles then we ran 6:30 pace. Either way it was a half decent pace for what felt like a pretty easy run.
Thursday was red hot again. The last thing I really wanted to do in such conditions was a hard run, but if those fellas managed to wear full make up and dresses just to keep morale up, then I'm sure I can manage to run a couple of miles. Plus, its scarcely a fortnight since we were still struggling with how cold it was!
I think the track training sessions with the club are too short and fast for me - the week I missed was 5 by 500metres!! So I decided to do my own 'fast session' but build into it... I ran a mile rep as a kind of warm up. In 5:47. Then I ran two, half mile reps at an average pace of 5:20 per mile. Then I ran a 400m rep in 70 seconds (4:40 pace). I was well chuffed with 70 seconds and decided that as my next rep was also to be the last of the session I would go all out to do 70 again. It was marginally uphill though and took me 72. Disappointed with myself for not hitting 70seconds I then added another 800m effort to finish the session (and make it 3 miles of effort in total).
I have elected NOT to go to Lancaster tomorow night for the 5k race. Instead, a tough training session in the early morning before it gets hot will allow me to then enjoy the rest of the day in the sun without worry about getting dehydrated or using up too much energy.
Thursday was red hot again. The last thing I really wanted to do in such conditions was a hard run, but if those fellas managed to wear full make up and dresses just to keep morale up, then I'm sure I can manage to run a couple of miles. Plus, its scarcely a fortnight since we were still struggling with how cold it was!
I think the track training sessions with the club are too short and fast for me - the week I missed was 5 by 500metres!! So I decided to do my own 'fast session' but build into it... I ran a mile rep as a kind of warm up. In 5:47. Then I ran two, half mile reps at an average pace of 5:20 per mile. Then I ran a 400m rep in 70 seconds (4:40 pace). I was well chuffed with 70 seconds and decided that as my next rep was also to be the last of the session I would go all out to do 70 again. It was marginally uphill though and took me 72. Disappointed with myself for not hitting 70seconds I then added another 800m effort to finish the session (and make it 3 miles of effort in total).
I have elected NOT to go to Lancaster tomorow night for the 5k race. Instead, a tough training session in the early morning before it gets hot will allow me to then enjoy the rest of the day in the sun without worry about getting dehydrated or using up too much energy.
Wednesday, May 23, 2012
theres a definite lull...
I'm running every day, doing some hard(ish) stuff, but just not 'pinging' like usual.
If there has to be a time when things take a downturn then now is a good time as any as there is nothing terribly important coming up in terms of races.
Last night at the Derwent AC organised 10k I was a long long way behind where I know I should have been. The first mile is generally uphill but not terribly steep so I was disapointed to take 6 minutes exactly to cover it the next mile had plenty of downhill but I was on 6:00 again. The third mile featured the incredibly steep climb up the golf course so the time is irrelevant, but later on, when I had a 100% downhill mile with very light headwind, I only ran 5:40!!
Running the second half of this race in the company of Des ' Dezzy' Morris I wanted to ensure I got third place so I kicked hard with 4 minutes left to run. This did the trick and I pulled clear of him. It also gave me a more respectable pace of 5:37 for the final 1.2 miles which were mostly, but not all downhill.
My time of 38 mins is only 6:07 pace. Two weeks ago, in the Keswick Half marathon, I ran 6:05 pace for over twice this distance and with probably more elevation per mile. Clearly I can't have become so much less fit in that short time so I shouldn't really be worrying as Im sure things will pick up again soon.
I'm thinking of going to Lancaster this weekend to run the 5k race. If it went well (I would consider anything inside 17 minutes to be good enough) then I would be bolstered and confidence renewed, but if I'm still not quite right and don't get near the mark then I'll just feel even more frustrated. I can decide nearer the time - easy run Wednesday and speed session Thursday to be done before then.
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| Scamp didnt do the 10k - he was resting in the van after much swimming |
Sunday, May 20, 2012
good and bad (in reverse order)
Thinking I was more or less over this bout of mild poorlyness I decided a decent 10 miler would be a good run to do. I met up with Mikey Scott at the silly hour of 730 on Saturday morning to run the Crosby 10 loop. Plan was get to 2 miles at a jog then run hard for 5 miles. The cold East wind was still blowing against us for the first half of the run but I was nevertheless disappointed to be only clocking 6;15 and 6:26 for the first two hard miles!!
A mile later and after a severe talking to myself about concentrating on the running and not the chatter, I was no faster but my lungs were by now burning. Clearly I was still suffering from the effects of the bug/virus/whatever it is I have. I persevered but was mighty pleased to get to the end of the 5 mile hard section.
By the time got home after the full 10 (65:59) I felt bloody awful. Drained and ready to drop. Luckily I don't think I set myself back in terms of recovery. It was just a bit too tough a session to attempt at that stage and perhaps 8 miles with a couple of 2 mile reps would have been more sensible.
The reason I say I dont think I did much harm is because of how well todays run went....
I ran the Fairfield Horseshoe. A 9 mile route which is a well known fell race (or two).
The steepest part is probably the first climb, up Nab Scar. I ran most of this, only walking briefly on the steep section that also featured big steps that are tricky to bound up. I was expecting to walk more but, perhaps due to the light tailwind, it felt OK to jog along all the way to Fairfield summit.
From Fairfield there is only a little climbing to do and A LOT of descending, and none of that is technical so you can really get a shift on and get into the groove. The ground was perfect for me - wet but not flooded or too muddy - just enough give to let your feet get a decent plant, so I could let fly down leaps and drops, confident my foot would stay where it landed.
Considering I was only really joggin along, I visited every summit (the race doesn't visit them all unless you inadvertently stick to the footpath), had to fiddle on for ages with an awkward latch on a gate, stopped for a long pee (me) and a short poo (Scamp), I was amazed and delighted to take only 15 minutes longer than my best race time. I think Scamp may actually now hold the dog course record
A mile later and after a severe talking to myself about concentrating on the running and not the chatter, I was no faster but my lungs were by now burning. Clearly I was still suffering from the effects of the bug/virus/whatever it is I have. I persevered but was mighty pleased to get to the end of the 5 mile hard section.
By the time got home after the full 10 (65:59) I felt bloody awful. Drained and ready to drop. Luckily I don't think I set myself back in terms of recovery. It was just a bit too tough a session to attempt at that stage and perhaps 8 miles with a couple of 2 mile reps would have been more sensible.
The reason I say I dont think I did much harm is because of how well todays run went....
I ran the Fairfield Horseshoe. A 9 mile route which is a well known fell race (or two).
The steepest part is probably the first climb, up Nab Scar. I ran most of this, only walking briefly on the steep section that also featured big steps that are tricky to bound up. I was expecting to walk more but, perhaps due to the light tailwind, it felt OK to jog along all the way to Fairfield summit.
From Fairfield there is only a little climbing to do and A LOT of descending, and none of that is technical so you can really get a shift on and get into the groove. The ground was perfect for me - wet but not flooded or too muddy - just enough give to let your feet get a decent plant, so I could let fly down leaps and drops, confident my foot would stay where it landed.
Considering I was only really joggin along, I visited every summit (the race doesn't visit them all unless you inadvertently stick to the footpath), had to fiddle on for ages with an awkward latch on a gate, stopped for a long pee (me) and a short poo (Scamp), I was amazed and delighted to take only 15 minutes longer than my best race time. I think Scamp may actually now hold the dog course record
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| Dont be looking at Scamps willy - haha, now you can't stop looking at it can you |
Thursday, May 17, 2012
we continue
Soon after deciding to take things real easy while I got shut of this minor sniffle etc, I started climbing the walls from lack of training/sessions/hard running - just a lack of direction really.
I was still too under par (I don't mean I was an eagle) to train properly, (in fact on Tuesday I felt so tired I didnt do any run at all), but it felt like a long time since those days of super sessions and successful races.
On Wednesday I drove out to Keswick - on the way there I again felt so tired I wondered if a snooze in the van in the Gale Rd carpark might be in order. But I determined and set off up the side of Skiddaw with Scamp and a camera. It was bitterly cold and I wasnt intending to stop whilst up high but the view from Lonscale fell, a fell I had never set foot on prior to this visit, was quite exceptional. The run itself was very easy (although climbing very steep hills for minutes on end must surely be useful training to some degree?) and about 90 minutes altogether. After changing to less sweaty clothes I strolled up Latrigg to wait for the runners in the race thereon. Here are the photos
Tonight I had a good solid rep session in the rain. I ran the 3 mile loop, doing 3minute efforts with 90 sec recoveries, in 16mins 15 secs. Thats 5:25 pace. I was hopeful of going inside 5:15 pace but considering I am still sniffling my way through each day and coughing up stuff that resembles a slug having gone through the pod thingy that Jef Goldblum invented in 'The Fly', perhaps I should be pleased to be anything but dead.
BREAKING NEWS
I've just looked up the result from Moorclose 10k and note that yer man Davies ran 35:08. Pleased I didnt go through in that case as 35:07, although my fastest for some years, would have been agonisingly close but ultimately shy of my dream 34min 10k.
I was still too under par (I don't mean I was an eagle) to train properly, (in fact on Tuesday I felt so tired I didnt do any run at all), but it felt like a long time since those days of super sessions and successful races.
 |
| Wrong way Scamp - THE VIEW is behind you |
Tonight I had a good solid rep session in the rain. I ran the 3 mile loop, doing 3minute efforts with 90 sec recoveries, in 16mins 15 secs. Thats 5:25 pace. I was hopeful of going inside 5:15 pace but considering I am still sniffling my way through each day and coughing up stuff that resembles a slug having gone through the pod thingy that Jef Goldblum invented in 'The Fly', perhaps I should be pleased to be anything but dead.
BREAKING NEWS
I've just looked up the result from Moorclose 10k and note that yer man Davies ran 35:08. Pleased I didnt go through in that case as 35:07, although my fastest for some years, would have been agonisingly close but ultimately shy of my dream 34min 10k.
Monday, May 14, 2012
they say its going around
The 5000m race at the County Championships didnt go as well as I'd hoped it would.
It was difficult to guess what pace I could run at for 3 miles. Based on being able to run five minute miling for half a mile in training, I figured 5:20 per mile might be possible, with 5:30 pace as the slowest I would settle for.
On the day though I ran a lot slower than that. I had been a bit unwell since the Tuesday night after track reps - just a cold and sore throat, but I reckon it robbed me of a slice of time and to be honest I probably shouldnt have raced at all.
Since then (which means Sunday) I have only done steady running and I plan to continue with no more than 6-8 miles at a sedate pace until the runny nose and cough have totally cleared up.
This is bad news for my aspirations to run a 34 min 10k as tomorrow night is the Moorclose 10k event.
I'll just have to look up the result to see what time Ian Davies does and base my prediction on being one second faster than that!
It was difficult to guess what pace I could run at for 3 miles. Based on being able to run five minute miling for half a mile in training, I figured 5:20 per mile might be possible, with 5:30 pace as the slowest I would settle for.
On the day though I ran a lot slower than that. I had been a bit unwell since the Tuesday night after track reps - just a cold and sore throat, but I reckon it robbed me of a slice of time and to be honest I probably shouldnt have raced at all.
Since then (which means Sunday) I have only done steady running and I plan to continue with no more than 6-8 miles at a sedate pace until the runny nose and cough have totally cleared up.
This is bad news for my aspirations to run a 34 min 10k as tomorrow night is the Moorclose 10k event.
I'll just have to look up the result to see what time Ian Davies does and base my prediction on being one second faster than that!
Tuesday, May 8, 2012
I think I have lung damage!
OMG - that HURT.
Last weeks track session didnt seem terribly tough. Probably because I didn't have the leg speed to make the effort really hurt my CV system over the short distances.
This week was a totally different story - I tried hard, ran much faster, and really felt I was taking myself to a long since forgotten place as far as effort levels is concerned.
The session itself with the cub seemed ludicrously short at merely 3000metres.
To begin we ran 900 metres. I know, a seemingly bizarre distance to run, so I timed myself for 800 and ignored my complete rep time. At 2:30 exactly this was 20 seconds per mile quicker than I ran for the 800m rep seven days ago.
We were then (treated?) to 9 minutes - yes thats right NINE MINUTES recovery. During this time we jogged 3 laps of the track then another 200m for good measure.
Next was another 900m rep - again, a 2:30 for me.
Nine minutes later we ran two 600 metre reps (With a six minute recovery). As I have never done 600m before the time meant nothing to me so I stopped my watch after one lap. 68 and 70 seconds for these two.
Fast running for me. I was stone last of about 20 lads doing this session tonight. The only consolation being I was also the oldest there by about 10 years and am almost 3 times the age of the youngest.
Just in case Rick is poised to type a reply asking why on earth I am running a track session within 2 days of a tough hilly half marathon....
I am keen to run with the club as much as possible so completed this session despite the possible risks. To counter, I will not do another reps session on Thursday as would be usual, just easy runs for the next few days.
And finally, just for Stu - a funny...
I was out shopping the other day with my Mrs when I saw a group of girls coming out of HMV...
Last weeks track session didnt seem terribly tough. Probably because I didn't have the leg speed to make the effort really hurt my CV system over the short distances.
This week was a totally different story - I tried hard, ran much faster, and really felt I was taking myself to a long since forgotten place as far as effort levels is concerned.
The session itself with the cub seemed ludicrously short at merely 3000metres.
To begin we ran 900 metres. I know, a seemingly bizarre distance to run, so I timed myself for 800 and ignored my complete rep time. At 2:30 exactly this was 20 seconds per mile quicker than I ran for the 800m rep seven days ago.
We were then (treated?) to 9 minutes - yes thats right NINE MINUTES recovery. During this time we jogged 3 laps of the track then another 200m for good measure.
Next was another 900m rep - again, a 2:30 for me.
Nine minutes later we ran two 600 metre reps (With a six minute recovery). As I have never done 600m before the time meant nothing to me so I stopped my watch after one lap. 68 and 70 seconds for these two.
Fast running for me. I was stone last of about 20 lads doing this session tonight. The only consolation being I was also the oldest there by about 10 years and am almost 3 times the age of the youngest.
Just in case Rick is poised to type a reply asking why on earth I am running a track session within 2 days of a tough hilly half marathon....
I am keen to run with the club as much as possible so completed this session despite the possible risks. To counter, I will not do another reps session on Thursday as would be usual, just easy runs for the next few days.
And finally, just for Stu - a funny...
I was out shopping the other day with my Mrs when I saw a group of girls coming out of HMV...
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