Archives for Long Runs category
Posted on Jun 04, 2011 under Long Runs, Milestones |
After yesterday’s aborted run I wanted to redeem myself a little, and also wanted to experiment with running a bit later, so rather than run first thing today, I got a lot of stuff out of the way and mowed the lawn as a warm up, after tidying my office as well and pulling weeds up. It was a hot day, but getting cooler in the evening, so decided to christen one of my proper sleeveless Nike running tops, which I don’t recall ever wearing…
I set off and the top felt really cool, allowing the air to waft over my skin. I felt great and was going at sub 60 minute 10k pace for a while. I’d prepared a bottle of water but managed to forget it, but had fortunately brought money, which was a good job, as I started to plan a long run in my head and knew I would need to take on liquid. I passed a shop and stopped the Garmin dead on 4k. Got a bottle of fruity flavoured drink and set off again.
Started to tire around 9k, but was still a long way from home. Decided to try to run all the way back, but was slowing. Legs were complaining a bit. Couldn’t quite work out in my head if 8 miles (the target I decided to go for) was 13.1k or 13.5k, so decided to aim for 13.5. Struggled on the Windmill Lane hills, and really started to hurt, whatever the distance it was my longest run in over a year, by a few kms. I could see a shop in the distance and it was like an oasis, so I decided I would stop there whatever the distance and get a drink, I was really suffering, and the thought of some bourbon biscuits when I got home seemed like heaven itself.
I crawled to a pained stop and got a bottle of Lucozade. I was still a ten minute walk from home, and it was surprisingly cold. My legs felt a little numb, as did my abdomen, but I had covered 13.4km, which as I worked out when I got home, is 8.3 miles, so I had done my first 8 miler in a very long time. It was relatively slow, but it seems the 10 day break I had is now paying off, after a couple of comeback runs where I’ve felt a little rusty to say the least. All bodes well for the city of Manchester 10k next month, and it looks like evening running may suit me – won’t have much time this week but will hope to squeeze a run in and there’s always the weekend!
Posted on May 08, 2011 under 10-15k, Long Runs, Milestones, Trail Running |
Decided to run a bit later in the day again to avoid the hot sun, though the weather looked a bit unpredictable anyway. Slathered the sun cream on as a precaution and set off slowly, hoping to do 5 miles at least and hopefully 7.
Ran out towards Dane Bank as the skies darkened and spots of rain began to fall. Took on water at a few points. Was at about 5k when I got to Debdale park so thought I’d run up to the reservoirs then turn back, which should leave 3-4k to complete my target distance, but I ended up carrying on and found a nice bit of trail running, so took a risk and followed this, I knew vaguely where I’d end up but not how far it would be. Was lost for a small amount of time, then found familiar territory and ran along a bus route in case I totally ran out of energy.
As it happened I crossed the 7 mile mark as I was nearing home, and jogged a little extra to make it 11.5k to get nearer my house. Was tired, but could have gone on a little further. No sign of last week’s knee pain, though I did have a little hamstring niggle which I rubbed in the park for a bit, but it didn’t feel too much of a problem.
Somehow I have managed to run 12.74 miles for 2 weeks in a row! Plan to take this week as easy as possible before the Great Manchester Run next Sunday.
Posted on Apr 29, 2011 under 10-15k, Injuries, Long Runs, Milestones, Slow Runs |
Lovely late afternoon sunshine was the setting for a planned 7 mile long run to get some distance in my legs, though I was a bit concerned as I had been experiencing shooting pains at rest in my left knee, which was odd as there was no pain running. As my mum always used to say, probably a bit of arthritis or something…
In any case I set off at a sedate pace and straight away started to wonder if I would be able to last for 7 miles, but kept the pace slow and steady. At about 2k I got the pain in my knee again and slowed, almost calling the run off, but just decided to keep going slowly. Ran all the way out to Debdale Park, then through the park and up past the reservoirs, before turning back and going back through the park again. I was feeling strong in a cardiovascualar sense, but as I left the park and started to think I might reach 7 miles after all, the knee started to complain and I still had a way to get home. It was either carry on or abort and get the bus. I slowed considerably, and started to flag in every way, but set myself a target of 5 miles, and when I crossed that set 10k, and finally, as I was really flagging and my knee was really protesting, I just did another half a k for good measure, and ended up at home feeling very tired and depleted, and needed to eat half a packet of biscuits to replenish energy…
Update: thankfully over the weekend there was no comeback knee-wise from the run, so it may just be the joint working to strengthen itself as i increase the mileage, but am not going to go too hard on it with the first race in a year only 2 weeks away…
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!) 
Posted on Apr 17, 2011 under 10k, Long Runs, Milestones |
Got up quite early and put the Virgin London Marathon on the tv. Noticed it was sunny outside. The elites finished their races in the time it took me to fully wake up, drink coffee, and eat breakfast! But I was quite inspired to try a run in the sun.
Splashed on the sun cream and donned my shorts and blue Nike tick running top. Went out and let the Garmin find a signal, then set off feeling OK but a little weird, having not run since the precious sunday. I ran through Victoria park and then out through Dane Bank. Was wondering if I could make 5k at that point as felt a bit puffy. At 2k I felt a jolt of pain in my hip and back but it just seemed to be a spasm and went away – and at that point I started wondering about running 10k. After all, I have done quite a lot of running lately and maybe my approach has been a bit hyper cautious – it’s not like my legs will have softened up or anything. I was getting hot at 5k and glad I had taken a bottle of water with me, took some sips after I got delayed at a road crossing, and had doubled back so I could go down the road that leads back to one of the main roads in and out of Manchester.
Safe in the knowledge I had my trusty travel pass with me I kept going, feeling the heat, feeling it in my legs, but keeping going. I thought if the London Marathoners could do 26.2 miles today, I could managed 6.2 
I got a bit lost, took a sip of water, and ended up in a very cosmopolitan part of South East Manchester… running through Levenshulme and into Longsight I had a burst of speed and then had to slow down, staggered over a kerb then got my balance, and eventually crawled down to about 12 minute mile pace, but I did it, I had run 10k… I jumped on a bus and eventually got home, after noticing a parade of mocked up London buses going bast the roundabout at the Manchester Apollo…
And I realised that today was also the day of the Bolton 10k, where I got that awful injury a year ago that ruined all my running plans for so long. It was as if I came full circle, and back to full form.
The Great Manchester Run is only weeks away and I know I can run the distance now. Just need to take it steady and see how close I can get to around 55 minutes. Have also entered the City of Manchester 10k in July, and spotted one or two more local races. Feeling good now!
Posted on Apr 06, 2011 under 5 miles, Long Runs, Milestones, Season's Best |
My first 5 miler since… November. It seems a long time and my running has been going in fits and starts with all the colds. I managed to shake off the latest cold more quickly, maybe that is something to do with the spring weather!
I was tired after a few nights’ restless sleep, but know that time is ticking as the Great Manchester Run approaches, and I can’t afford any more laziness in saying “oh well, I will pick up the fitness as I go on…” So in a way having a race booked into the diary is giving me renewed motivation.
As usual, I had to force myself out through the door, and the first k felt a bit of a struggle – I soon had to unzip my running top and started to wonder whether I should have opted for shorts for the first time. But I kept going and planned to do at least 5k, with 6 or 7 being a possibility. I had taken my bus pass with me so had a bit of freedom to go wherever I pleased near the main roads, without the worry of having to run back if I went too far out. This seemed to help psychologically. I ran out towards central Manchester through Gorton, had an altercation with a car that tried to kill me and then yelled “dickhead” at me, which caused me to have an adrenaline burst and speed up for a while. I did some hilly backstreets then got back on to the main road. At 6k I started to think about doing 8.05k and crossing the magic 5 mile barrier, and figured it might be just what I need as a boost, since my training has been so up and down of late…
It did start to get a bit tough after that but I slowed down and just kept going, and towards the 5 mile mark I felt a rush of endorphins which just carried me through the final stages of the run. It was exhilarating to finally cross the barrier and know that 6.2 miles in May is going to be achievable – and if things go well I might even be able to start thinking about a half decent time – at the moment I want to at least beat the 58:12 I did for my first ever GMR, and who knows the 52:49 I did in 2009 might even be in reach. Will see how it all goes
Posted on Nov 26, 2010 under 5-10k, Long Runs, Milestones |
So, after a couple of rest days it was time to attempt another slow 5 miler in Britain’s arctic weather; fortunately, for the time being, this area has escaped the snow despite being rather bitterly cold.
Set off very slowly to get warmed up, and with the intention of my head of completing 5 miles, never mind the speed. As usual took a while for my CV system to get into it, I ran down St Anne’s Road, then up Windmill Lane, and through Dane Bank to Reddish. At about 3-4k I was feeling pretty good and thought I might actually be able to run a little further than 5 miles without too much trouble. Due to traffic I went down the lane that leads back to Hyde Road eventually and goes past Cedar Mount, etc and I was feeling good. As 7k ticked over, I was on 43 minutes on the Garmin – I could easily do a sub 50 five miler, which would be a milestone! I managed to inject a little speed, and indeed this last km of the 5 miles was my quickest, though not very quick by pre-injury standards. In any case, 5 miles ticked over in 49:00 and that was quite a delightful feeling – it was still a ways to Hyde Road though, so I ran another km, at a slower pace, as a kind of cool down, and ended up finishing on the Showcase Cinema car park,whereupon I fished my trusty student annual bus pass from my pocket, and after cooling down with a walk, got the bus back home, having done 9.05km, my longest and fastest run since the April injury – and I felt quite comfortable in places and enjoyed it.
Posted on Nov 21, 2010 under 5 miles, Long Runs, Slow Runs |
In my previous post I talked about my struggle with life and running lately. So I’ve made a kind of resolution to get out there at least twice a week, and more if possible – the running was becoming intermittent, and a stop start approach is never really good for something where you probably have to keep up a consistent habit to maintain motivation. I hear so many people say “It’s hard to get back into the habit” etc – it feels like I’ve been trying to get back into the habit on every run lately, and not really getting there.
However I am pleased to say I enjoyed today’s run, although it was hard work as usual. Rather than go for a definite circular route leading back to the house, I decided to give myself flexibility by taking my bus pass with me so I could just keep going, and always have to option of making it back on the bus if I wandered too far off the beaten track! When I reached 3k, I knew I could run another 5k, and I just kept myself going with the thought of being able to stop at any time and get the bus back, but not wanting to stop. I went through Gorton and then past the Belle Vue stadium and St Peters school, before connecting with Hyde Road again, and finally coming to a stop at 8.75k – my Garmin freaked out at around 4.3k and clicked over to 5k with a 1k lap time of 2.47 which is obviously an errror – so I added the .7k on to the final distance to make sure I had covered five miles, and rand for about 52 mins which is par for a five miler for me at the moment.
When I had finished I jumped on the bus and the contrast between the cool air and warm inside was amazing, I sweated a lot for a bit, probably to the annoyance of the other passengers. But the other day a woman sat next to me eating a pizza and fries FFS – so each to their own on the bus! And fresh sweat is an aphrodisiac – not so sure about the 3 day old kind, he he…
Anyway, I kind of zoned out on the bus, and when I got off to walk to my house, realised just how cold it was – certainly I was glad to get back into the house for some food and fluids.
Hopefully I can get a few more 5 milers in and make it my regular run – it certainly feels that setting out to run quite slowly for as long/far as possible is what’s suiting me at the moment, as the speed/endurance just isn’t there.
Posted on Oct 16, 2010 under Long Runs, Milestones |
Looked like a cold day outside and had the heating on. Nodded off once after my coffee, and felt lethargic. A little voice in my head wanted to put off any idea of a run until tomorrow, but I had planned to hit 4 miles today, so I did my usual bargaining of putting on my kit, and leaving the house, and stating OK if things are still feeling bad after a couple of k’s I can always loop back to the house!
Of course after a few K’s I was fully awake and determined to finish the run. Kept to a slow steady pace – went up Windmill lane, which means a hill early on, and from there on it was just a matter of keeping going. I had a few bursts of pace, but was generally running at 10 minute miles, which is pretty slow for me – but one step at a time. Today the goal was to reach 4 miles, not to reach it fast! The motorway hill and the hill at the side of Sainsbury’s were a bit painful. Last k was very slow due to hills, but put on a burst of speed for last 100 and then walked home.
Guess this counts as a long run, certainly my longest for a while!
Posted on Oct 09, 2010 under 5-10k, Long Runs, Milestones |
A really lethargic sunday and had to force myself to get out. Decided to run out to the old fireplace shop than back round via windmill Lane.
Tough as usual to get going, but along the road to Gorton, after the Sainsburys hill etc, I settled into a rhythm and sped up, and actually felt comfortable and as if I could go on all day! Of course that only lasted for about 2k and then I started to flag, and wheeze, and gasp! Near the end at Windmill Lane this little kid pulled his kid brother out of way of me and I gave them thumbs up “No problem” said the kid I must look really cool to the kids I’ve heard they shout abuse at some people 
Anyway, longest run since comeback, and at times got up to some pace, and first run in quite some time that I actually felt comfortable on and enjoyed a bit of!
