Diary Of A Road Runner

5k Weekly Time Trial - Raining - 25m 28s

BIT OF A BAD RUN!!

Well, in a way - was quite experimental, as I was determined to run the first 3 k of my weekly 5k time trial at or just over 25 minute pace, and then put in a burst for the last 2k when feeling good.

At 1k I was 5:10, at 2k 10:20, but didn’t quicken up, thinking I would soon start to feel comfortable and would be able to up the pace, but it never came - after 3k I was just playing catch up and couldn’t find any extra pace or energy, and I must have been losing pace in fact as by the end I was a whole minute or so off my normal 5k time…

This either means the best policy is to go off sub 25 pace from the outset and just maintain it, or I’ve just had a bad day. I did run my heaviest week ever last week so maybe the legs are feeling it - then again I did just have a 2 day rest

Still, I find I sometimes shoot off a PB after a particularly bad run, so who knows

10 Mile Long Run - Hot and Sunny - 1h 33m 44

Nice 10 mile long run in the sun. Ran down Windmill Lane and around random streets in Reddish. Found alternative route to Reddish Country Park and had little run through there, even ran up the big hill back into Reddish! Felt really good up to about 12k, started to flag a bit, but had been going quite quickly at times - set Garmin to alert me if I went quicker then 5:30 per k, and ended up with an average pace of about 5:40 per k, could have gone quicker at times but was ready for stopping after the last mile and little respite from the sun.

Just the second time I’ve ran this far, and a few minutes faster than the last time

Doing the Big Race Shuffle

It had to happen sooner or later! I had two races come up on the same day, and had to make a choice between the two.

I entered the BUPA Great Yorkshire Run shortly after I had completed the Great Manchester Run, as I had such a thirst for the atmosphere and the experience of running with other people; at the time I had no idea there were plenty of smaller accessible races for mere newbies like me - I thought the Great Runs would be my only opportunity, and with the Manchester one only coming round once a year, I would have to travel to get a taste more often than that!

Thank heavens for the smaller races, and sites like Runners World for providing so much information about all the races in one place - I have been spoilt for choice at times!

I was looking forward to the Great Yorkshire Run, but logistics and cost issues finally swayed me to run in my own back yard so I’ve pulled out of Sheffield and opted for the Mizuno Trafford 10k instead - and I hear the course is fast and flast and good for a PB (a sub 50, who knows - I have a bit of a rivalry going with a nice chap from Runners’ Forum to see who can get sub 50 first!). Mind you the last race I did, they said was flat, and it had a few big hills near the end - but of course the earth isn’t flat, as most will acknowledge!

So instead of Sheffield, it’s Trafford here I come - but I would recommend the Great Runs to anyone who is thinking of entering a run for the first time, you don’t even have to run the whole way, unless you want to!

5k Personal Time Trial - 24m 38s - PB - Just!

5k against the clock on my usual route - managed a PB by 2 seconds, but more importantly I am running around abouts 24:30 now regularly whereas before I was stuck around 25:00 so there is definite improvement there.

For this run I did a little warm up jog, then set off, but I was overconfident again and set off too quickly, which I paid for in the latter stages. Did the first k in something ridiculous like 4 minutes 20! Was going about 24:00 pace with a k and half to go, but seemed to be going backwards a bit towards the end as my legs and lungs ran out of pace. Still was good to hit full throttle for a few k and if I can pace one of these 5k’s right I will be sub 24 before too long I hope!

Might do an easy run or rest day tomorrow and a long slow run on Sunday, which will make this my most intensive period of running to date, which I need if I am going to get faster and stronger!

Hill Work Session - 8k - 44m 21s

First time I’ve tried to do some hill work - having experienced hills both at the beginning and end of races, I’ve learned that I much prefer them near the end - but thought it would be a good idea to prepare for any hill races might throw at me, while at the same time building up speed and endurance.

I started off with a 1k jog on the flat and down Stockport Road, then ran back up - up and down about a k each, so did 3 reps of this plus another k cool down. No idea how steep the hill is, but it starts off very steep and then gently rises over the course of 1k - takes it out of the legs the first half!

Really felt it doing me good, and running 8k with 3 of them pushing uphill was a good workout

Recovery Run - Cold - 5k - 26m 08s

Nice little 5k recovery run after Sunday’s race. Full of confidence from my PB, I set off far too fast for a recovery run, running at sub 25 pace, and felt the pinch a little later and slowed down, was breathing hard by the end - shocked that I ran 10k at the weekend at the same average pace! Still didn’t take too much out of me, and felt like the 10k hadn’t taken too much out of the legs etc. Look forward to a bit more intensive training now over the next couple of weeks in preparation for Sheffield, aiming for sub 50!! Or at least sub 52!!

Birchwood 10k Road Race - 52m 49s PB!

This was my fourth race, and like the last one it was a fair distance to travel, although this time I was using a combination of bus and train!

I got up early and set off after forcing some breakfast down. It was a really cold morning (surprisingly cold for August - I could swear the cars along a road I walked actually had ice on the windows) although the sun was out. I got to Oxford Road Station in plenty of time and hopped on the Liverpool bound train (although had a dodgy moment when the doors wouldn’t open and everyone was wondering what was going on!), then got off at Birchwood. By now it was raining and looking pretty overcast and miserable - awful for hanging around in, but I figured it would be good for running in! I could already see a few runners warming up, including one or two faces I was sure I’d seen before at recent races!

I had a wander round and went in the Birchwood shopping centre to try to keep warm, before spotting a Marshall and finding out where the start line was. I started warming up with a little jog and some stretches then made a last trip to the loo before assembly at the start. I tried not to get too near the front, there were quite a lot of runners, I think I was about half way back from the front. Being a fledgling, I find it quite psychologically damaging during a race if loads of people are going past me. Just makes me feel slow, so I tend to quicken up when I shouldn’t - and early on that can cripple me for the later sections of the race!

Anyway the horn went, and everyone surged forward - then stopped - then started again! I don’t know what that was about, really! But then I was off, and the amount of people around meant I was forced to start of pretty damn slowly - but that was a good thing for me! I took it really easy up to about 3k, but was still overtaking people, and getting overtaken by one or two, until everyone was evened out into their own pace and race. I felt far too comfortable at 3k, so accelerated and started overtaking people - I felt really good, although at the back of my mind wondered if I was going off too quickly. Still, I felt good, and checked the Garmin at 5k and saw I had done the first 5k in just under 25 minutes. I thought I was going way too fast, as that was going to hurt later on, as I was already starting to feel it - so I went into a gentler pace for a couple of k, tucking in behind two runners who seemed to be going at a nice gentle pace, and forcing myself not to overtake them - but once I had recovered I sped up once again, and other people were going quicker now too - then at about 7 or 8k there was this pretty steep hill. I remembered thinking about the hill I run up in training, it was nowhere near that bad, and I was already going, so I pushed on up the hill and must have taken 20 people there, a woman was making quite a noise, so I turned and asked her if she was OK before I sped on (she said she was) - talk about role reversal from my last race where I was the one wincing! I managed to keep going, although the hill did take it out of my lungs a bit - and then a bit later on there was another hill! I kept going though, playing cat and mouse with this guy in joggers - I had overtaken him way back, only for him to overtake me, then vice versa (although he beat me in the end!). I was hurting a bit by the 9k mark but not suffering too badly so I just tried to give as much as I could as I knew the end was in sight, and hopefully a PB, when I saw the finish arch I just went as fast as I could, for the first time I had a tiny bit left for a sprint finish and didn’t slow down until I was over the line! I stopped my Garmin and had done 52:50 - almost 2 minutes quicker than my previous race PB, and my Garmin had clocked an extra 100 metres with all the weaving and turns. My official time ended up being 52:49

This race, put on by Spectrum Striders Running Club was very friendly and extremely well organised - especially bearing in mind it was run on roads which weren’t fully closed off - they marshalls etc did a

fantastic job of keeping the runners and the traffic moving At the end there were children holding out flowers, but I didn’t know if they were meant for me! However I did appreciate the luxury bath towel I was given - it was bloody useful for keeping a bit warmer, as I had to wrap it round me on the way home - now it will take pride of place in my bathroom! As usual I went to the finish line and clapped in all the others still running - I will always do this when I can (although will keep a better eye on the clock next time as I missed the 11:49 train and had to wait for for 12:37 back to Manchester!)

Although only my fourth race, the experience of the first three helped a lot - I was much better able to switch gears, alternating between full race pace and cruise pace, and also felt much more aware of how I felt and knew when I was able to give more or was giving too much - and also managed to set off more gently to warm up better for the later stages instead of being spent! All in all very pleased - now I am going to put the work in to get that sub 50

5k Easy Run - Hot and Sunny - 27m 20s

Just an easy run in the sun. Felt really tired before going out - falling asleep with eyes streaming, have not had much sleep lately so didn’t expect too much out of the run, just want to keep legs loose for race on Sunday. Was pretty knackered even though I did over 27m for 5k, but it was very hot as well.

Running is good for you - and keeps you younger!

Some people have said to me that running is bad for you, and just wears out the body quicker! I find these are usually people who are a bit jealous thay I’ve got off my backside and have got fit, and usually they smoke and drink and have a lot of ailments, and don’t do 30 minutes exercise in a year, never mind a few times a week!

So I was delighted to read news of a serious long term study which appears to prove that running IS good for you, and keeps you looking and feeling younger and healthier even as you grow older

Running on a regular basis can slow the effects of ageing, a study by US researchers shows.

Experts said the findings in Archives of Internal Medicine reinforced the importance that older people exercise regularly.

Read more from this BBC Article…

5k Time Trial - Cold and Cloudy - 24m 40s - PB!

Colder days seem to suit me for 5k time trial type runs - just wanted to run 5k as fast as I could today and ended up knocking a little off my PB again, about 5 seconds - felt a bit laboured the first half and got a bit caught up in traffic at the junction near Haughton Green Road, but managed to get across road without stopping. After 3k was 20 seconds under 25 minute pace, but seemed to slow a bit in the penultimate k before putting on another burst for the finish and getting caught up with cars again! Finished 5 seconds quicket than last 5k, was knackered but it felt good.

Am not sure how well I am going to be prepared for Birchwood this Sunday, as with one thing and another may not get too much running in this week. Have been feeling tired after a busy work week last week, and not been sleeping too well - next couple of days am tied up, so may try another 5 k on Friday and a nice easy 5 on Saturday, just to keep the legs loose - I doubt I am going to gain or lose much in the way of fitness with 3-4 days to go, so will just have to see how it goes. I am aiming for sub 53 (no delusions of grandeur about sub 50 - will take it off one minute at a time if I have to!!)