Archives for 5-10k category
Posted on Feb 05, 2012 under 5-10k, 5k, All Weather Running, Easy Runs |
Wanted to get a run in despite the snowy weather, so kept an eye on the melting snows outside as running in snow can be rather tricky! The powdery stuff is OK, but once it freezes it can be very treacherous and I wouldn’t want to risk my dodgy knee springing out of its socket, never mind a broken neck or a flat face!
I was a bit wary when I finally got out as the pavement felt very slippery. I saw a poor lass wobbling all over the place just trying to walk and had thoughts of abandoning the run. But I found a long stretch of quiet back street with very little traffic which was clear of ice and just nice black tarmac, so although it wasn’t ideal decided to run up and down that, abandoning any thoughts of a tempo or time trial pace to get under 29 mins.
Felt good so settled into a comfortable pace, got to the extreme end of the road then turned back, whereupon there emerged a mass exodus of church goers from the church that’s got a roof like the Sydney Opera House. Suddenly there were 4 wheel drives everywhere and running down the middle of the road was suddenly not an option!
Rather than get killed by these crazy people, I took a detour and found another stretch of road, which saw me passing a house several times, the smell of which suggested that the occupants, if not baking, were just very, very baked… Also passed a young chap who smelled of a similar substance, and noticed some youths playing snowballs in the (locked) playground.
Had to dodge a few cars and ended up running on the pavement slush anyway, it wasn’t really that bad, although the having to run gingerly made me feel rather heavy legged and I couldn’t get any pace up, so my finishing time was a dismal 33:20, but understandable since I was running in snow.
All in all it was quite fun, though will be glad to see the back of the snow so I can try to work on my pace, as running at speed in the conditions would not have been a great idea!
Posted on Feb 03, 2012 under 5 miles, 5-10k, Milestones, Regular Runs |
4 days since my last odd little run, and seeing as it was a bright day decided to do my first day time run in ages. With race season approaching I need to start getting used to running earlier, and while evening runs in the dark have had their own appeal during the winter, it was good to get out and have the sun in my eyes today!
This run saw me setting off in appropriate running kit, ie jogging pants and hoody top, thermal hat, and shades. It was at least half way and a big hill before I even started sweating it was that cold! Decided it would be nice to run through the woods so set off in that direction, enjoying the contrast between the glorious sunshine and the freezing air. The pavements were thankfully clear of ice but there were lots of water filled ruts and pockmarks in the woods that were filled with frozen solid water showing how cold it was.
Kept a steady pace not pushing too hard as all I really wanted to do was run 5 miles and enjoy it, not really too bothered about a time. At about 5k the massive Stockport Road incline loomed and I took the opportunity to pause for a second to remove my Nike running beanie hat! Then it was up the hill with just a little pause for breath as I crossed – it’s a tough hill that one!
Once the hill was negotiated I kept going, noticing my pace was a little quicker without more effort, which usually happens with hills! I was starting to feel the pinch a little, and so slowed and just concentrated on getting to 7k, so I could decide how to run the last KM. I put in some pace towards the end, nearly collided with a pair of pensioners coming round a corner to a chorus of “Good god he nearly frightened me to death” for which I dutifully apologised, and then it was a stagger to make the last half km.
Stopped my trust Garmin in a time of 51:56, one of my fastest 5 milers since November last year, and since it included the hill I am very pleased with it. Can’t recall a sub 50 five mile run for some time, and of course the heady days of almost running sub 40 are way back in 2010 – maybe 2012 will be the year I get some pace and speed endurance back 
Posted on Jan 26, 2012 under 5-10k, 5k, Tempo Runs |
Set off at a briskish pace and had to slow a little since I knew I needed to warm up my legs and lungs. Felt fine at about 2k though was still heading for over 30 mins, increased the pace and after a frustrating stop at a main road crossing sped up quite a bit.
Felt I might be in with a shout of sub 29:30 but not even a last frantic 5:35 minute km could get me there, although the last 3 kms were all under 6 minutes and I had an average pace of 5:57. Looks like the 29 minute barrier is going to be significant and the heady days of running sub 25 are still some distance away, so that remains a goal to reach by the spring!
Posted on Jan 22, 2012 under 5 miles, 5-10k, Long Runs |
Been a long weekend of study, so felt like a run to blow the cobwebs away. This time I managed to eat properly earlier in the day, so set off with a target of 7k, but rather miscalculated the route so ended up doing 5 miles, felt I had a little more in the tank but it was a bit tough in the latter stages – kept to a steady and quite sedate pace, the time of the run compared well with the 53:17 I did for my last 5 miler in early December, so have probably got about the same fitness base as I did then, and need to build on that now.
Posted on Jan 18, 2012 under 5-10k, nutrition, Regular Runs, Slow Runs |
As the deadline looms for my latest Uni assignment I have been putting the finishing touches to it and have developed a sort of tunnel vision, in order to fully concentrate on getting it done. Unfortunately this means I have not been eating quite as well as I might normally – been snacking quite a bit today and having forgotten to eat something in between frantic research, ended up eating a chocolate bar…
All of which was not good for my run, I knew I wanted to get a run in to clear my head after a day handcuffed to the laptop, and felt OK as I got out into the cold and set off. Felt fine for a couple of kilometres and then started to just sense that something wasn’t quite right. I had a plan of doing 7k in my head, but by the time I got to 4k I was starting to get really puffy and feel very hungry. I had to stop and walk a few times, and did consider trying to get through to 7k by hook or by crook. I revised this down to 4 miles but as I was going to pass my house on reaching 6k, with cupboards full of food, I decided to call it a day and settle for the 6k.
Felt fairly puffed out and tired from the run, but knew it was down to not having eaten properly, so will try not to make that mistake again!
Posted on Jan 15, 2012 under 5-10k, 5k, Tempo Runs |
Had spent Saturday dog sitting for a friend, and was up early this morning, and hadn’t really planned a run, but I had some time to spare so decided to get out and do a quick 5k. The weather was very cold so for the first time I put on gloves, and also my Nike running beanie, to keep out the cold a bit.
As I walked out of the house a lady runner jogged passed, and as the Garmin found a signal very quickly I elected to see if I could catch up to her, as she seemed to be heading in my planned direction anyway, and it took my mind off how cold it was. So I set off at a bit of a pace, nothing too crazy, and could see myself steadily eating away at the distance, which started off at about 300m. I clocked the first KM in 6:07 so was going a bit faster than recently, but nothing too mad.
In any case, I was soon catching up my unofficial pacemaker, my lungs and legs were starting to work, and I was ready to switch up another gear and go flying past her. At this point, she looked around to cross the road, saw me, and must have read my mind or thought I was a mugger, as she just went kind of whooooosh! and legged it up the incline far faster than I was willing to go. At that point she went left and I turned right, so I hope she enjoyed the rest of her run 
There was a big downhill for me to coast down then, and I was warmed up by this point so the gloves and hat came off and I settled into a pace that was comfortably hard, although the uphills made it seem very hard at times. At one point I felt I might have to stop after a steep incline but carried on, and felt that sub 30 was really on the cards, but I would have to maintain the pace, so I pushed as hard as I could and breathed deeply to feed my legs and heart with oxygen!
A glance at the Garmin and I knew I was going to do it with plenty of time to spare, I trotted to a stop and stopped the Garmin, and saw that I’d not only done it under 30 mins, but under 29:30 too in 29:29, which is among my fastest times for 5k since my injury last year. Still haven’t gone sub 29 since last summer so that will be the next target, and I will continue to mix up longer slower runs and shorter faster runs for the time being, before starting to think about race season and speed work and intervals!
Posted on Jan 13, 2012 under 5-10k, Regular Runs |
A day cooped up with an assignment had made me feel quite irritable, and although I slept a bit better last night, by early evening I thought I was going a little bit crazy! Rather then throw the laptop and notes out of the window, I thought a run would help blow away the cobwebs so I put the laptop to sleep for a bit, and got my running kit on.
Planned to do 6k and if feeling good make it up to 4 miles. Felt pretty cold outside and my breath was pluming, willed the Garmin to find a signal so I could get going. Had been feeling a non specific tenderness in right hamstring area so wondered if it would affect the running, as it didn’t seem related to it.
Set off at relaxed pace and felt no problems with leg, was feeling quite pleased about getting more use out of my old Glide 2s, as I think I’ve been erring on the side of caution a bit too much when swapping to new pairs and think there is life in these yet – as was to be proved a little later in the run!
Planned a route in my head once I got going and settled into what would be my longest run for a while. Ran past my old school and some familiar places, and decided to head down Egerton street past another school. In the distance I could see a couple of runners, who seemed to be going quite sedately, and wondered if I could catch them, and since I felt good I turned on the speed (such as it is for me!) a bit, and was soon level with them, at which point I noticed they were walking rather than jogging! Even so, I flew past them and it was then, for about 100 metres or so, that the Adidas Supernova Glides lived up to their name, as it felt like I was gliding along, and motoring too… Probably a bit of an endorphin rush at that point! I knew I couldn’t maintain that pace so slowed again, wanting to make the 4 miles, but I didn’t feel any ill effects from it and it’s good to know I can still switch gears like that, will be good preparation for the race season.
I managed the last few kms more sedately and the loop was perfect as I finished the 4 miles right at my front door.
Now I feel ready to take another look at the mental rubik’s cube this assignment is turning into
Posted on Jan 11, 2012 under 5-10k, 5k, Regular Runs |
Still not sleeping well lately, but I heard magnesium and calcium can be good for insomnia so I got my Boots double points and threshold tokens and stocked up on my vitamins and minerals, including some iron, and will see if this helps!
Meanwhile, back to the running, it had been raining earlier and not having slept was in two minds about a run, but knowing that this weekend I have some things on where I can’t run, I thought I’d better get at least a short sharp run in, so got my jogging pants and top on and ventured out.
It felt quite mild, and had stopped raining, so as soon as the Garmin found a signal I set off at what felt like a fairly brisk pace – however the first km ticked over in 6:40 so it seemed to be my usual pattern of thinking I am running slower or faster than I really am continues! I felt good and seemed to speed up in reality after that, posting two sub 6 min kms as part of the run, including the last one which was 5:47. I had hoped to get under 31 minutes once I got going and felt ok, but had to motor hard in that last km to make it with just 10 seconds to spare.
Next target is to break 30 minutes again, and will factor in a few longer runs now I seem to be back from the colds and distractions of Christmas.
Meanwhile, I have assignments to do for my Uni Course too!
Posted on Jan 04, 2012 under 5-10k, 5k |
Christmas and New Year seem to have really messed with my sleeping patterns (despite not partying, drinking, staying up, etc – just the change in normal routine has been enough!) and the pre-Christmas cold didn’t help with my running routine either!
So after my aborted attempt on New Year’s Day, I decided I needed to get out there and at least run more than 1.2KM or whatever it was, so I had porridge for early breakfast then hummus on toast and peanut butter for a light lunch, and set off for an early afternoon jog.
Was pouring down to start with so was glad to get going, maintained a steady sedate pace and was soon having to wipe rain out of my stinging eyes. When I got to 3k I was feeling puffy and a bit wobbly but managed to keep going, and ended up doing the 5k in a not altogether too bad 31:13, considering I just plodded along for the most part and the weather was truly awful.
Will no try to maintain a schedule and hopefully the running today will help me sleep later!
Posted on Dec 27, 2011 under 5-10k, 5k, Easy Runs, Health |
First a cold stopped me dead, only lasted a mere 3-4 days, but running with a cold that was a bit chesty was out of the question, and then all my Christmas gatherings took over. Liz had an injured hip so our run around Tatton Park had been called off anyway (may have been just as well, our get together was delayed as it was when her car battery conked out at Sainsbury’s just before she was due to pick me up!).
In any case, Christmas came and went, and on the day after Boxing Day, decided a few days of bad sleep and fatigue might be helped by getting back to the running, so I went out into the relatively mild evening air and set off at a very sedate pace. Felt good at 1k, but just kept it nice and slow, and by 3k was starting to feel it. Had to hang on a bit for the final half a k and was ready to stop by then, but the enforced break doesn’t seem to have done too much harm and in a few runs time I should be flying again and attacking that 29 minute mark and raising my distance to 10k soon!
