Posted on Aug 10, 2008 under 10-15k, Long Runs, Regular Runs |
Ran around the backstreets before heading into the woods, and round usual 10k time trial route.
This was supposed to be my long Sunday run, but I set off too quickly, and got a bit mixed up as it was on my 10k time trial route again (note to self - must do long runs elsewhere!). I felt a bit heavy legged and hot as the run progressed.
It was cold when I started and felt ideal, but sun came out and soon got hot, so I cut the run to 11k with a steep uphill climb up Stockport Road at the end. Ran a decent pace across the 11k but nothing special, and was pretty knackered by the end - will try to run a bit more often this week, and need to get some more longer runs in, as I think this is what’s affecting my pace over slightly longer distances.
With the Birchwood 10k coming up, I want to get some tempo runs in this week, along with some easy runs, but nothing too hard as want to make sure I have plenty of energy saved for the race! 
Posted on Jul 20, 2008 under 10-15k, Regular Runs |
This was a bit of a strange run really - in the sense that I was intending to run 12k, which I did in the end, but I was indecisive at times whether to turn it into a 10k time trial. Set off and was feeling a bit heavy legged, even though not going for a crazy pace. Found some rhythm by time I got to woods and tried to keep up a fastish pace I was comfortable with. Because this was my usual 10k time trial route up to a point, I couldn’t help keep checking the Garmin, and think I went over 5k in just about 26 mins, not bad considering I was pacing myself for a 12k (or was at least supposed to be!). I carried on, and psychologically I was looking at my Garmin and thinking, if I carry on the regular time trial route, I could get a training PB easily, and was tempted to do it. I felt good, and that I could add more pace if necessary. But I thought I would carry on up to the canal, and just see what time roughly I got past 10k in, and then carry on for a few more k at that pace if I could.
Then disaster struck, I kind of got lost on my way up to the canal (this is where a bit of formal planning might have helped instead of just ad hoc’ing it!), and had thought there was a small hilly bit with not too much of an incline, but ended up going substantially uphill and this slowed me down. Then I reached a huge almost vertical wooden staircase going up and up, and had to walk up this, there was no way in hell I could have run up it by that point - getting to the top more or less destroyed my rhythm and set my heart fit to bursting - I started running again on the canal path, but my legs felt gone, and I could never get better than 7mins per k after that, my legs were heavy and I was tiring. I thought i might finish at 11k, but carried on, back onto the last bit of road leading to my house, and ran up a susbtantially steep bit of road, which nearly finished me off again, but I carried on until I staggered to a stop at 12k.
If I could have continued on the flat I could have kept up 52m 10k pace for the 12k, but the inclines and huge staircase killed me. Will not do a time trial now before the Moonraker 10k race next week, as it might be a nice surprise if I do better, instead of expecting it because I’ve just done a good training time.
It was interesting that I ran the first 8k at what would have been a PB 10k pace by about 2 minutes, and then was at least able to carry on beyond 10k, even surviving hills and staircase - so hopefully it will add to my fitness and take me up a few more rungs on the ladder. Am tentatively hoping for 52 mins now at the race next week!
This week, I think a little speedwork, tempo run and easy run, and a couple days rest before the race, and we’ll see! (Although I believe the first 2k of my race is uphill, so I may have nightmares both before and after!) 
Posted on Jun 26, 2008 under 10-15k, Long Runs |
A successful and enjoyable run - despite fact it started completely pouring down after 5 minutes, so my sunglasses went into my shorts pocket to help visibility
This was my first proper long run - I was aiming to do 12k and see how I felt, and I felt OK so I did just over 14, or just under 9 miles, in just under 1hr 23, funnily enough I managed to run 14k at what was my flat out 10k race pace just over a month ago, which is great - also this was the first run where I seemed to really get my pace right - I started off slowww, and kept resisting the temptation to think, “Hey, I feel good I’m going to speed up!” - the result was a really enjoyable run where I felt very comfortable and as if I could go on for much longer - so I had to reign myself in and stop at 14k, as it was already a lot more than I’ve run before, so didn’t want to overdo it - when I stopped my legs felt numb, I could feel the endorphins rushing round too, and although I was soaking wet and starting to get cold in the rain when I finished, I felt a great buzz at exceeding my furthest distance so far. The last time I tried a long run I had done 11k and struggled a lot - partly because it was hot, but also because I set off too fast - but I seem to be learning the value of setting off slowly (even though it wasn’t madly slow compared to my shorted run paces, it makes a big difference it seems!)
Was nice to see a couple of other runners out and exchange a friendly greeting - a woman walking her dog could have curdled milk with the look she gave me when I said hello as I passed her
Posted on May 31, 2008 under 10-15k, Long Runs |
Having done 10k plenty of times now, I figured it’s time to start building up some distance stamina, so following the 10% rule, decided to do an 11k run today - and slowly build that up, mainly to build strength and stamina for my next 10k race, but also to push a few more personal boundaries and have some variety from working on running races faster (although am sure the distance runs will help with that too).
It was pretty hot and sunny and I had to drag myself out, but felt motivated once I’d done my walking warm up. I decided to set off at the start of the route where I first started running, and felt great as I picked off each spot where, back when I started, I used to stop out of breath and walk - and I picked the lot of them off before extending the run into unknown territory (at least as far as the geography is concerned - although nonetheless known to me from walks I take in the area). It was pretty hot and as usual for me, it took about 2k to settle into a rhythm and for my lungs to stop fighting for air, and I tried to maintain a slightly slower pace but realised I was running at 26min 5k pace, which was a bit too fast at my current stage. In any case, I got to a rather steep hill and carried on running up it, and I was going to carry on the trail, but the trees were thick overhead and I realised my Garmin would not be able to see thru all that foliage so I decided to come down a hill further on. Going up the hill was pretty painful and I felt like I was at the end of a 10k - my lungs were really fighting for air… But I carried on, and did a circuit of the lake, and was feeling pretty knackered by this point - but looking at my Garmin I hadn’t even reached 5k yet! I headed off back towards civilisation, which was slighly uphill, and tried to go slowly to recover a little - I kept cursing my Garmin as I would seem to cover ground, then check it, and it had hardly ticked over any distance at all (this is something psychological perhaps!). Anyway, I ticked off the first 5k in under 27 mins, but had to keep telling myself this run was for distance and speed/time was not so important, as it would be a distaster to me if I didn’t make my distance goal!
By the time I was getting back to near my house, I was starting to struggle and my pace had slowed - it was very hot. I was so tempted to stop at various points, and even considered stopping at 10k - but I tripped over 10k in about 58 mins, and just pushed on a 100 metres at a time until I finally stopped having done the 11k in about 1hr 05 mins, a pace of just under 6 minutes per k (not sure what that is in miles) - I was pleased with this, as previously I had struggled to maintain that kind of pace for 5k, so the training seems to be helping to get me running quicker for longer, which is what is needed - although just running quicker OR longer is enough some days.
