Archives for 5 miles category
Posted on Feb 19, 2012 under 5 miles, 5-10k, Health, Trail Running |
Just planned to run very easy and maybe do 11k, headed down to the woods at a very sedate pace and it was nice to have some scenery around, and see people out walking dogs and even people out on their horses. Was all nice and muddy!
Deliberately kept the pace slow, and felt fine, thinking the 3 rest days since my last struggle would see me nice and refreshed. Alas, when I hit 4k I started to feel wobbly, even though I was running 6:37 per km, not fast at all, and the lead up had been downhill.
Just tried to keep going then in the middle of the woods knew I would need to get back and tried to figure out a way of avoiding the big uphill on the way back. Found a path out of the woods but was feeling a bit rubbish by this point so walked up the big long hill, then started to trot again but found myself having to stop every 500 metres or so, felt thorougly puffed out and not great. And that was slowing down to 7 minutes per k.
Got out of the woods, so to speak, and just settle don completing 5 miles, which really seemed a long way off at times. Was really glad to finish and think a full rest week might be in order, as my body is not responding at the moment and might need some time to recover, which might be to do with the two longer/higher intensity runs last week.
Posted on Feb 09, 2012 under 5 miles, Milestones, Regular Runs, Season's Best |
Phew, at last one of those runs where things click into place and the work seems to be paying off!
Had some things on in the afternoon and some notes to write up when I got in, so had to make sure I ate something and then the clock was ticking to get a run in before it got too late in the evening. Was very cold out and had been utterly pouring with rain most of the day. Fortunately this turned to light drizzle so I got out, trying out the green supernovas I raced in last year, for a change. It was cold out, so cold in fact that the Garmin froze before it found a signal and I had to take the batteries out to restart the damn thing! Then it took ages to get going as yet another paranoid looking youth smoking weed walked past me…
Set off a bit quick, hoping to do at least 5k to get some kind of proper run under my belt, and settled into a comfortable rhythm, then took the risk of heading down a route that would take me in a big circle and be about 5 miles. Attacked the hill over the motorway bridge and passed another mad runner, and noticed the hill didn’t hurt TOO bad, then it was a case of coasting to the half way mark, which I got through in about 24 minutes, and figured that all I had to do was keep my pace and I could run sub 50 for the 5 miles. So far so good.
Was barely breaking into a sweat due to the cold and the light, refreshing drizzle, which was nice on my head but I had to keep wiping the Garmin with my sleeve. Mind you this Garmin, battered as it is, has been with me for some 4 years now so can’t complain! As I turned the corner to start the long straight back home I felt my energy dip a little and had to slow down, as I knew another torturous hill was coming before I was done. Had put in a few sub 6 minute kms but the Garmin told me I was slowing. Even so, when I had 2KM to go I calculated I could probably run them in 7 minutes each and still get under 50 minutes, so just tried to keep my pace as best I could.
The big motorway bridge at Denton Rock slowed me as much as I attacked it, and I briefly stopped at the top, before ploughing on and trying to inject some pace. I now knew I would get under 50 minutes it was just a question of by how much, and I wanted to finish relatively near home. Saw another mad runner and then it was just a matter of reaching the last oasis of streetlight so I could see the Garmin, and the 8.05KM ticked over in a time of 49:10. According to my records, I have not run a 5 miler anywhere near as quick as that since 2010, so it may be a sign that I still have some speed left in me as long as I can stay uninjured.
I recovered pretty quickly and felt good, so was really happy to break 50 minutes, and if I could have kept going it would have been 10k well under the hour. So my next targets are really a sub 49 5 miles and a sub hour 10k, and then I will start thinking about intervals as I look forward to the Great Manchester Run.
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 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 Dec 10, 2011 under 5 miles, Long Runs, Milestones |
Hadn’t been running in the week due to general Christmas busyness and also a cold trying to start off and on ever since last week. Felt quite rough yesterday so just rested up, then on the back of some personal stressful stuff, decided a run might help with my mood, so set off in the cold December Saturday evening with a vague plan of seeing if I could do 5 miles.
Started off on local streets as usual and decided to head up Windmill Lane, through the edge of Dane Bank and around to Hyde Road for the long stretch back. Felt strangely comfortable, albeit running at a pretty slow steady pace, and only felt moderately strained going up the hill on Windmill Lane at about 3k. Felt pretty good thereafter, though I did notice a few hunger pangs along the way.
Still felt good on the long straight along Hyde Road back into Denton, saw a lady runner and gave her the thumbs up and she greeted me verbally which was nice. Slowed over the steep motorway bridge, then with a KM to go started to speed up. Flew past a gang of laughing youths and a glance at the Garmin showed my pace to be 3:41per KM at that point but it didn’t last, although I still felt good I slowed down a little and although the last k was the fastest it was still over 6 minutes. Still, even that last burst of speed didn’t leave me too much out of breath and I only stopped because I had reached my target and didn’t want to overdo the increase in distance and risk injury.
In all the steady increases and rest periods I have been building in seem to be working and my running is going strong at the moment – this was certainly the easiest 5 miler I can remember running this year, so will be interesting to see how I get on when I start trying to run a little faster, but for now just putting in the miles is feeling good. 
Posted on Jul 31, 2011 under 5 miles, Lancing Runs, Regular Runs, Slow Runs |
Not run since last Sunday and had a bit of a hectic week and staying in Lancing for the weekend.
Wanted a nice gentle run along the sea front, felt Ok at first but soon started to wilt in the direct sunlight even though I’d left it till gone 6PM and was running ever so slowly, drank 750ml of water en route… got to 3k out towards Shoreham and turned back, and had to run walk, didn’t feel quite right all the way – may have just been a bit of rust due to not running all week, hopefully cobwebs will be gone by next run. Legs felt OK and no sign of little niggle I had after intervals session last Sunday.
Maybe that salt in the sea air makes it harder! Lol, now I will have to get used to the traffic fumes of urban Manchester again upon my return!
Posted on Jul 09, 2011 under 5 miles, Lancing Runs, Regular Runs |
Not much time for a report as fear I have heartache to deal with… However managed a 5 miler along Lancing seafront, towards Shoreham, wind was behind me for 2.5 miles but when I turned back had to run into a fierce headwind, which kept me cool, but was hard work running into!
Was really glad of the endorphins afterwards!
Posted on Jun 26, 2011 under 5 miles, Lancing Runs, Long Runs |
5 Miles along the Lancing coast – from girlfriend’s house in Lancing to Worthing Pier, and back again.
Very, very hot – look forward to running City of Manchester 10k in the overcast rainy conditions of Manchester, my southern-based warm weather training could pay off – was a scorcher, had to walk, but at least didn’t blow up like my last run. Will try to squeeze in a few jogs this week in preparation for the race, maybe the enforced rest lately could be an advantage
Posted on May 19, 2011 under 5 miles, Regular Runs |
Just a gentle first trot out after Sunday’s Great Manchester Run efforts. Legs felt slightly niggly and it felt strange running again, though have only had 3 days off… Didn’t get up to any great pace and found it a bit of a struggle to keep going – seems the race on Sunday took more out of me than I realised!
Posted on Apr 23, 2011 under 5 miles, 5-10k, Long Runs |
Woke up in the middle of the night feeling a little sick, maybe something to do with the hot weather, or some deyhdration after a long walk in Southport the day before. Decided I wanted to do a 5 miler and set off in the middle of the afternoon. It had looked quite overcast early on, so I dabbed only a little suncream on, and took half a liter of water.
First problem was the Garmin, which cut out at around 1k, wasn’t quite sure when. Got it going, started running, then realised it was still stopped. All in all I was glad of the stops to sort it, as was already sweating a lot by this point and used the stops to take on water.
By 3k my water was gone and I was stopping at regular intervals, feeling very hot and puffy. I had planned a long loping route but my lower legs were complaining so decided to stay close to civilisation in case I had to stop. Considered cutting it down to 6k, and just got hotter and hotter, and kept stopping to catch my breath. In the end crawled and staggered over the 5 mile mark (7.83k on Garmin but made allowance for the amount I ran while it wasn’t counting), and was really glad to get some water.
So in some ways a really bad run, but good for mental toughness and just the fact I kept going will pay dividends, as I know I can, even if I do need to take a tiny walk break (though hopefully by the Great Manchester Run I will be fine and it will be a little cooler earlier in the morning!)
