Rob's Running Blog

Further Along the comeback trail -4k in 23:55

Well, am slowly getting back to actually being a road runner of sorts! After much time spent swimming or snowed in, and all that palaver, the sun was out today and I managed a 4k trot around the block.

I have been building up with a few very short runs – starting out with a couple of one milers, and slowly increasing the distance until I am running positively long distances at 4k. But it is still an important milestone, as my shins seem to be appreciating the gradual buildup, even though my lungs and heart are hungry for more.

Soon I will be able to think about running more than 5k, and will start to think about upping the pace and meeting challenges, but first things first – get myself back into the running habit, and make sure I don’t do too much too soon and end up laid up again because of it.

Cold but sunny today, felt good to be out running, and just enough to not have to supplement it with a swim. Maintained a fairly steady pace at 5:44/k and that is faster than the 6:17 I was running about 10 days ago, so the pace is naturally coming back.

Thought it was about time I dusted off my running blog again

Back to running – a little bit!

What with sore shins, swine flu, Christmas and then the snow, my running plans have been somewhat scuppered. I did try a 3 mile comeback run when it was freezing, but the cold, coupled with the lack of running, annihilated my poor shins which went very sore.

So on the advice of a running pal, I am now trying to get going again with a few gentle one mile trots. So far so good today – did a 10 minute mile, was barely breathing hard, legs seem ok so far – despite following the run with a 1750 metre swim. I am a duathlete

Will see how legs are tomorrow, and slowly up things if ok – the trouble is, I have been keeping my CV fitness going with the swimming, while my legs have got used to not running – so I have probably ran a bit too far for my legs, together with the cold, in previous attempts.

Onwards and upwards, although my beloved Trafford 10k has been moved to February, and I fear I will not be ready, but need to look at the race calendar soon.

Am entered for the Great Manchester Run, at least

Easy Recovery Run – 5k approx – 28 mins

Easy recovery run after 2 harder longer runs. Ran at a fairly decent medium pace.

Garmin went totally screwball on me at 4k though – started reading 3.22k, then 4.49 and kept jumping all over the place, don’t know if it’s knackered or the satellites were just jumping around?  Got to 4.99k then it jumped back to 4.8 but given the time and pace I think I did about 5.5!

5k Recovery run, very easy pace – 31:36

Just a very easy paced recovery run after Sunday’s torment in the Birchwood 10k!!!

Nice slow easy 5k Run

Nice very easy paced run. Lower legs were aching and twingeing a little bit from recent high mileage, so decided to make this last run before Birchwood 10k on Sunday. Race Report will follow

8.5k Jog/Easy Run

Ran reverse woods route on way to drop off form to finance adviser about increasing pension contributions… Was a flying visit, pleasant enough evening but a threat of rain in the air.

Nice easy paced run mainly on trails in the woods, averaged 6:17/k so nice and slow but that included a stop and a walk up lots of steps near the waterfall. Feet (toes) are a bit sore but otherwise legs and lungs responding fine.

Rounded off a high mileage week (20m) – upped a little from last week, so piling them up now – will have a quieter week with the Birchwood 10k next Sunday.

5k Easy Run – death by humidity!

This was supposed to be an easy 5k I went off at an easy pace and by the end I was dying! It hadn’t felt warm when I went out, but pretty overcast, and seemed to be extremely humid which made an easy run feel a bit of a struggle. Legs felt heavy, think I’m still recovering from last week’s increased mileage – and will soon need to taper a bit for the Birchwood 10k in 2 weeks.

I checked the weather and humidity was at 95%. Explains it – my body is a useful humidity detector!!!

5K Easy Run – 30:13

Nice easy run around the Mill Lane circuit so uphill going into Hyde then some downs then another big up! Actually felt comfortable, got into a way of running slowly that didn’t feel like trotting or half walking, which felt good, noticed I sped up unconsciously at times and was forefoot striking again, so slowed it down, and am pleased I can now resist the temptation to go fast as running at this pace seems to be doing my basic aerobic fitness a lot of good, rather than possible junk miles at a slightly quicker pace.

5k Easy Run – 29:54

Upping the pace last week and Sunday’s long 10 miler seem to have hit me!

Felt tired all day yesterday so planned an easy 3 miler – was very hard work and shin/lower legs on left leg was complaining a bit, so a few days rest are in order – no major problems but I was glad to come to a stop and just need to take it easy before next week’s races so plan not to do anything too hard in the meantime as it will not do any good now, just need to keep things ticking over!

5k Easy Run – Hard work! 29 mins

Last easy run before Sunday’s Great manchester run. I seem to follow a pattern of my last run before a race being awful – meant to do 4 miles today but was feeling it getting harder and harder so stopped at 5k and was pretty hot and sweaty despite the cool day – and had not gone very quick at 29 minutes for the 5k, but had a bit of tummy trouble and felt a bit tired. Didn’t feel I could possibly have gone any faster and no idea how I ran 23:38 for a 5k last week!

Last time my pre-race run was so bad, I PB’d and nearly went sub 50 for the 10k, so it may be a good omen!