It's the start of Week 5 and the test of increased speed is about to start! My fastest parkrun to date was timed at 23:28 at Bromley parkrun on 15 October 2016, an average of 7:33 per mile. Consider that many of my parkruns to that point were at best around 8:00 per mile. Then add in that my Tuesday night session is demanding a section of 3 miles at 8:10 per mile! For a plodder, that is a fair pace to maintain after a 2 mile warm up at 9:35 per mile. Much of the 3 mile fast section will be on a gentle incline too so it's safe to say this wasn't a session I was relishing!
A trip to Homebase for a couple of bits for home meant I didn't head out until around 8:45pm. It was still just about dry when I left for, and returned from Homebase. Now, the night sky presented a steady cold rain. Nice! Off I went, the first 2 miles gently downhill. On the ground were many puddles which I was hoping to avoid. My fitness levels are such that this sort of warm up no longer presents much of a problem, especially on a decline. Having worked my way to the end of mile 2, the fast section arrived, the bit I was not looking forward to! The gentle downhill continued for a short while more before two left turns took me back towards home and the start of the gentle uphill, although not before narrowly avoiding being showered by a car forcing its way through a kerbside puddle, and a steeper incline over a humped back bridge. My luck of the first kerbside puddle was short lived as barely 200 metres after leaving the bridge behind me, I was finally showered. This time, a large open backed truck was the joker who must have seen the puddle, and me approaching it, with relish. I know I would have on a night like that! Anyway, already rather wet, the shower didn't cause me too much of a problem and I continued to plug away. Having set alarms 5 seconds either side of the target pace, I headed on through the 3 miles with alerts going off on my watch as I moved in and out of the target pace range. On the hole, I managed to keep within a second or two of the range, despite the long gentle drag uphill. As I reached mile 2 of the 3, I remembered the sharp uphill I was heading towards near to Trinity School in Shirley. Unfortunately for me, the top of this hill was around a quarter of a mile short of the end of the 3 mile section! Somehow, I managed to keep a pace going up that hill, although not at the target pace! Nevertheless, I reached the top and headed on the finish the fast section! One mile to go an d it was the easy bit! One thing I have often struggled with is maintaining the planned pace. With the London Marathon in the near distance, it's important I stick to paces during this training plan, and largely, I have succeeded so far. The bit I am still struggling with though is the cool down phase. 9:35 seems to be a real struggle, partly I think because of the gap between hat and the pace I have just completed, but also because of the fatigue which now has an opportunity to make itself felt, legs feeling so much heavier than they had at any other point in the session. Although I didn't keep a consistent pace throughout this last mile, I did manage to gradually reduce it so that I landed just about within the target pace range. By the end, I had also landed in one or two puddles and finished soaked, quite literally from head to toe! Overall, a successful, if hard and wet, session. Strava
0 Comments
It was a rather cold and damp morning for round 5 of the Kent Fitness League. Luckily, there was a marquee with a bar near the start which provided a slightly warmer feel to meet the rest of the team. There was a lot of water on the short walk from the car park and so the initial thoughts were of a mud fest somewhere along the course, although this didn’t turn out to be the case. Instead was a water jump on each of the two laps.
While huddled at the start waiting for the signal to get going, there were rumours circulating that the course was now 7 miles instead of the usual approximate 5. Too much noise meant it was difficult to hear the starter and so I set off on the assumption of a longer course than I was expecting. The first half was run on undulating fields and included a hay hurdle as well as the water feature! Having managed to keep fairly warm before the start, I felt warmed up as I approached the water but the shock to the system was about to come with water so cold that my feet felt like ice blocks from the minute they got wet! We continued nonetheless, hoping circulation would soon be fully restored to my lower extremes. It took until near the end of the first lap, around 1.5 miles after the dip, before my toes felt warm again! On the way to that point, we headed through a woodland section which was only damp and gave a nice spring in the step. There were a couple of fallen trees to hurdle as well as a couple of short steep descents and immediate climbs the other side. The end of the lap presented a long steady climb with an Irish chap half way up informing us there wasn’t far to go, with a broad grin! Hmmm! Maybe it just felt longer than it really was! Having negotiated the first lap, fatigue began to find me. I made it through the water second time around but didn’t feel the cold anywhere near as much this time. The remaining fields sapped much energy out of me before I reached the wooded section for the second, and as it turned out, final time. The conditions underfoot were a great help, especially after the those fields. Eventually, I came across the happy chappy telling us there wasn’t far to go. I had established by then that the original distance was the correct one and so however long the uphill felt, I knew I didn’t have far to go. One last push to the top, and then it was a flat sprint to the finish. From somewhere, I found the energy to push on and move up 5 or 6 places as I crossed the line. A touch course, but a good workout which cleared a lot out of my tired legs. I had purposely planned my longer runs around Saturdays so I could use parkrun as a mid section to break up the solo aspect of long running, mainly because if my head isn't right, I find it mentally challenging as I approach or reach double figures. For this week, I had planned the same approach – 6 miles or thereabouts either side of parkrun. It didn’t quite work out as planned, and as it turns out, neither did the run I had quickly planned in my head on setting out!
So, having overslept, I had just about enough time to run direct to Bromley parkrun for a 9.00am start, around 3 miles. I had worked out my pace so that I would get a short break before we all started, and that was banking on a late start. This week though, we seemed to start pretty much on time, no that I checked my watch but more because I only got about 60 seconds respite before we were off again! 5Km later, and I was up to just over 6 miles. A quick chat with one or two fellow club runners and the mention of around 9 miles remaining brought the question, “You’re not doing those miles running laps of the park, are you?” Absolutely not! The sheer thought of continuous laps of the park, especially having just done three, was something which had only ever entered my mind so I could immediately dismiss it. However, as I got ready to go again, I had second thoughts, and it entered my mind that this was a good test, and if I needed to stop at any point, I was a short bus ride home. So, of I went. It wasn’t actually as bad as I had thought it could be. As I lapped the park, I counted the extra mile and a bit, and thinking ahead told myself where I would be the next time I reached the same point of the park. I surprised myself at being able to maintain the same pace throughout too, having expected to gradually slow by 4 or 5 seconds per mile. I had wondered if going to 15 and then getting the bus home might be the way to do it but by the time I reached 13, I’d had my fill, and it seemed easier to complete the last 2 miles knowing I would be closer to home with each step. With hindsight, I may have been better off staying in the park as the inclines were a lot shallower than the route home, not that either way was particularly steep, save for the very end. Too late though, the decision had been made. Similar to last week, I needed a couple of short stops on the way, and I decided not to tackle a long hill near the very end. In any case, I probably got more out of walking it compared to running it. Overall though, quite a successful morning, even if I had gone against what I had planned. Good mental training to add to more miles. Today's run had a strategy, something I'm not usually known for, and a bonus element at the end of it.
Many runners choose Sunday mornings for their longer runs, often because there are others so they can team up and make the mental aspects a little easier than a solo run. I have chosen to try a slightly different approach and do mine on a Saturday morning, and incorporate parkrun towards the end. The theory is that I can train my mind to deal with the mental aspects earlier in the run and to hopefully deal with any negative mental thoughts early on, and then to use the company of others at parkrun to finish off. There was some doubt overnight as to whether or not Bromley parkrun would take place because of the cold weather. Orpington was the around 6 miles away so the plan was to run to Bromley parkrun leaving enough time to continue on to Orpington if required. Luckily, there was no cancellation this week and so it was simply a case of continuing out of the park to get up to 6 miles by the time parkrun started. A nice loop towards Bromley Common and back to Norman Park in time for a 9am start. One of my problems in the past has been around pacing, especially in a race environment where it's easy to get dragged along quicker than intended. The 6 Miles already done helped there and I was able to maintain my pace near to 10 minutes per mile and keep some energy back for the final 6 home. There was a nice surprise of flapjacks doing the rounds at the end, courtesy of a fellow PWR on reaching a parkrun milestone so it would have been rude not to accept. In any case, it was adding a little to the energy stores! With the flapjack consumed, it was time to head home. There was the test of a rather unpleasant hill about halfway into this last 6 miles so an interesting test to see how I coped with the last 2 miles or so when I had completed it. The hill started fairly well, especially considering the Miles already done, but as I climbed it, I could feels my legs gradually tiring. A positive mind helped me persevere to the top and to be able to then relax down the other side. Even the downhill can be just as tiring though with the pounding felt in my quads! Onto Mile 13 and it was now becoming a mental test as much as a physical one. I was determined to get to 14 and then I would have a stretch before finishing up at 15 miles. That brief stop at 14 left me with that horrible few seconds of trying to get going again. Somehow I did and although tired, I could visualise finishing. One last snag though! I was around 0.2 of a mile short of 15 meaning I had to run the longest lap around the block ever! All was not lost. A hot breakfast was soon presented to me and was soon followed by an afternoon in the pub with a couple of old friends from my football days. A great day all round. Following on from last week's blank, I was itching to get back into the groove! However, I was now looking at a week ahead which ended with a 17 mile run! Having seriously struggled with last Sunday's long run, I had doubts about reaching 13, never mind 17. Still, I had to keep it there, even if I didn't achieve it on the day. If nothing else, it would force me to attempt to be disciplined with my pacing.
Tuesday first though and the weekly club run. I decided not to go this week. I needed to do what the plan said and that was 7 miles, with the first and last mile being 9:35 per mile with the middle 5 around 8:40. Temperature wise, it was still very cold so the leggings came out for the first time this winter. I wondered how long I'd be able to sustain the pace of the faster miles. The first mile went well, gradually getting myself warmed up, but still that doubt remained about what was ahead, especially with much of the first mile slightly uphill. To counter that, I was looking forward to the downhill second mile where I could make up a little time, and get some recovery. The doubts were unfounded at this point. I worked my way to the start of the middle 5 miles without much concern. Mile 2 of 5 was much the same, no real issue with the pace. My first inkling of tiredness came during the third of those miles when for the first time this evening, I had to pay attention to the pace displayed on my watch. The problem I find at this point is my mind becomes instantly tired at the same time, and so a mental battle begins. All of a sudden I had reached the start of mile 4 of 5. Yet having completed 4 miles in total to reach this point, the 2 I was about to start seemed like they would take forever. Most of mile 4 was uphill on a gradient that was very noticeable at this point. All I could think of was the start of mile 5 and a nice downhill recovery. Finally, after what felt like a long stretch, I turned into the final fast mile, starting downhill until around halfway, the road levelled and left me with a flat final half. The challenge of slowing down lay ahead now but that should be easy, right? No, it was so hard to slow down to the pace I had intended, and instead my time for the last mile was far too quick, despite being none too shabby! Need to have a think about my pacing! Sunday arrived after a week of nothing and I didn't have the inclination to get out of bed early to join the PWR train run - nearly 14 miles from Sevenoaks back to Petts Wood. However, I couldn't not get out for a run, and so in the afternoon, I braved the cold and drizzle, and headed out. The BDO World Darts Final was the early evening plan when back in the warm so I forced myself out in good time to get back to watch.
13 miles was what I wanted, but you don't always get what you want. Following a similar route to my 13 miles of the previous week, I headed out. The drizzle wasn't so bad in itself. The cold and damp feel though wasn't nice. The first 3 miles went by with no issue, but then I began to fell it. At 5 miles, I felt the need to have a breather and walked around half a mile before resuming. 3 miles was the next section and then another walk. This was now very tough, and the cold really wasn't helping. The ninth mile took me into Norman Park and I decided 9 would be the end. I didn't have the energy to take it much further and so on reaching the other end of the park, I stopped and headed for the bus stop. I don't think I've ever been so pleased to be on public transport! Soon home, showered and changed, and the darts was about to start. Time to put the feet up! Nothing to say about this past week really other than illness of one kind or another, plus bad weather, meant nothing at all this week!
First of all, I wasn't well enough to get out for my Tuesday run, and then having thought about heading to the track on Thursday, illness to my daughter and then snow put paid to a track session. Bromley parkrun was then cancelled on the Saturday. All in all, a rest when I didn't really need one! The annual PWR trip to the Minnis Bay KFL race took place the day after my 13 mile run. At 12 miles yesterday and the end of my parkrun, I wondered if my legs might not be interested in the fun event along the coast near to Margate. Luckily, although a little tired, they had not given up just yet and so an 8:30am departure from Petts Wood beckoned.
The journey down was rather uneventful and we arrived in good time near the start. The post race fish and chip restaurant was undergoing refurbishment and so we were booked into a local pub for a Sunday roast. The weather leading up to the weekend had been dry and we had heard reports that the dykes were dry! However, we were still in for a treat! Off we went at 11:00am sharp, legs tired but nothing serious. The nature of this race tends to focus on fun and not actually racing and so it was helpful to run alongside some other PWRs. The first 4 miles are all about getting warmed up for the fun of the finish, at least it was this year with no puddles along the way. A pace of around 9:10 per mile was maintained throughout and real tiredness was just about starting to kick in as we approached the series of dykes. I wondered if we were going to miss out this year when the dyke which had claimed a few runners last year appeared, and was completely dry! However, on approaching the second, normal service was resumed. The puddle which had been present when the early runners went through, had now been mixed in to form a quicksand like mud bath! And it did it's job. I nearly lost a show as it was nearly sucked back in as I attempted to lift my right foot out. Others took a more sensible, although less fun, route by skirting the worst of the mud! A couple more less wet dykes and we were through with only the handful of mounds to see to. Last year, these had been almost treacherous on the way down with no grip whatsoever. This year though, sufficiently dry to be able to maintain grip and head off to the finish. Despite the dry nature of the course this year, enough of a mess had been made below the knee to warrant a bath.....................in the sea! I've read of cold baths being beneficial following a workout but this wasn't just cold, but quite literally freezing! I didn't last long and having rinsed much of the mud away, I headed back to the club tent to dry off and warm up! Overall, a good run which seemed to clear out a lot of waste from my legs. A nice roast lunch followed before heading back to Petts Wood before dark. And so the first long run. The choice was Saturday or Sunday, and the distance was 13 miles! When I first looked at this plan, I was surprised to see this distance so early on. Luckily with the training I had maintained since the summer, this as within my capability, even at this early stage.
Not wanting to miss my parkrun fix, and thinking about how my following of planned pace was not the best, I decided that parkrun would be the end of the long run. So, the first 9 miles started out in the dark! Nice! There was something pleasant about being up and out so early. The roads were quiet and so no concerns about traffic. As my run progressed, I came across a few others who were out early, presumably starting their own marathon training. Strangely, I seemed to pass them as I was heading uphill, and they were heading in the opposite direction! The route to the Bromley parkrun start took me past the entrance to Norman Park in Hayes Lane. This is the entrance I would normally use and so it was very tempting to turn in at just after 7 miles! I persuaded myself that was not the right thing to do, partly because I was so close to the completing the first 9 miles, but also because I would only have to add the remaining miles onto the other side of my parkrun! It wasn't long until I reached the Bromley Common entrance and headed towards the main pavilion, reaching the 9 mile mark. I had about 20 minutes to spare and as it was cold, I snuck into the pavilion and bumped into a couple of BVAC runners. It wasn't much warmer in there and by the time we were ready to start, I could feel my legs had stiffened a little. As we started, I could feel my legs needed warming up again and it took a good half of the first lap to get moving freely again. Thursday is track night, and although the RLRF programme sets out speed session, I have been told Mike's sessions do he same job, and so the programme is to be discarded on Thursdays on the weeks I visit the PWR track session.
These sessions are tough, but enjoyable and leave you with a great feeling afterwards, almost as if you're ready to go again! This week's session was a 15 minute tempo run, followed by 3 sets of 5:15 and 1:45 running at a faster pace, with 90 seconds recovery between each. The first set usually goes by fairly comfortably but the key being to manage pace again, Ideally, all sets are at a near equal pace so best not head off to quickly on the first set. Having been to a number of these sessions last year, I had managed to overcome the beginner's error of going too quick and managed to keep a good consistent pace. 15 minute tempo - 5:14/Km 5:15 reps - 4:52, 4:41 & 4:40 1:45 reps - 4:28, 4:18 & 4:18 Job done! |
ABOUT MEHaving completed 5 marathons between 1999 and 2016, I decided this year, I would try to do it properly and plan my training! Alongside, I wanted to keep a blog as it went along, partly to look back on, and partly to help anyone else who may benefit from my own experiences. Archives
November 2023
Categories
All
|