Rob's Running Blog

City of Manchester 10k 2011 – A very hot 53:48!

My third race of the season (and my third outing to the City of Manchester 10k) began with a largely sleepless night, went to bed quite late and couldn’t seem to get off, then woke early. Fortunately this meant I got up in plenty of time to have coffee and breakfast! Was looking forward to seeing Neil and Dawn at the race, and also Chris.

It looked like it was going to be a scorcher. I chose to wear my Nike running singlet, and spent a bit of time liberally applying factor 50 to all the exposed flesh which included pretty much all of my head and face! Got the bus up the road then towards east Manchester, and had fun walking past the building where I used to work. Arrived at Sportcity and spotted some toilets, so joined a line, finding the athleticism it took for some to hold a faulty door shut while using said toilet to be somewhat admirable… I chose to use the one without the broken lock

I headed into the indoor track where I have seen Neil and Dawn before, but no luck, and tried to spot Neil at the front but no luck either. Positioned myself relatively near the front and we waited while they allowed the ladies’ loo queue to diminish so they could join the field. The sun was already starting to feel hot as the Lord Mayor of Manchester got us underway, and I set off at a gentle pace as we wound around the track. I had the Garmin set to just show the distance and the time of day. As usual at this race, the Garmin clicked over 1km long before the official marker, I accidently saw the lap time which was 5:01 – so a little quick, but I decided to ignore the bleeps after that.

Even 2k in it started to become clear just how hot it was going to be, I could see people tearing off in front of me, felt they were going far too quickly, but just ran my own race and resisted the temptation to speed up early on, as I knew by the end I would be suffering hugely if I ran the first half of the race too quickly in the sun. At 4k I was starting to get really puffy, but just held my pace, and at 5k a chap asked me what time we were roughly on, but I couldn’t tell him, I also asked him if he knew if there was a drinks station as my mouth had started to get dry, he didn’t know, and said he needed to catch up to his friend, and off he went.

At some point, maybe after 6km, there was a sign or someone said water ahead. Eventually we got to the water, and I took a bottle, which was a plastic bottle with its top off. I stopped to take a drink, and poured a little over me which gave me a shiver, and then ran with the bottle for a bit, stopping every now and then to drink until it was finished. By that point there was just over 7k to go, so I knew I could complete the race and the heat hadn’t devastated me, though it certainly felt tough running out there.

I ran in the shade of some trees for a short while and the Garmin went a little crazy and didn’t move, in fact by this point it had been behind the KM markers anyway. I didn’t really care, just needed to run how I felt, and did stop a few times to get my breath, particularly up the last hill, and I could see the stadium and hear the announcer saying 50 minutes had just ticked over. I knew then I was going to make sub 55, which had been my target, and thought I could maybe get around 54, so just maintained my pace, and although people were doing mad sprints for the line I really didn’t have much left so just went at a decent pace. I looked out for Neil cheering me in like he usually does but there was no sign, and Neil and Dawn weren’t at the finish line (they said they’d wait, but no sign, so I figured maybe Neil had to pull out).

In any case, I’d done it in 53:48, over 4 minutes off my Great Manchester Run time, and I was even more pleased to have smashed 55 minutes in such heat. I thought I could catch my friend Chris coming in, and went and cheered in loads of runners, but no sign of her, so wondered if she had turned up either I chatted to a bloke about the oases of the shady bits and the water station, and cheered in lots more runners, then headed back to the start line and cheered more people in and observed with some concern the people in ambulances – it was so hot that people had been collapsing with the heat and dehydration and breathing problems I felt really fresh and buzzy once I had got my breath back, and enjoyed wandering around, then had a bit of banter with the elites as they went up to get their prizes. I watched the toddler’s race and presentation before finally drifting away.

Got home in time for Wimbledon final, and looked up Neil’s name on the results page – he’d done it in 39:01 so it looks like he was there, but they didn’t wait around at the finish line, so I don’t know what happened. It also turned out that Chris had done really well and got well under the hour, so she hadn’t come in that far behind me – so had finished by the time I got to the stadium entrance to cheer her in.

So a day of achieved times but missed friends, but all in all I had a fab day, and really enjoyed the sense of having survived the heat and achieved another milestone for the season. I have begun to think it may be possible to go sub 50 again before the end of September, who knows – I have entered the East Manchester Legacy Event 10k, and am looking around for other races. Who knows, the Offerton 10k is happening this Wednesday, couple of years ago I ran that a few days before the City of Manchester one… I will see how I feel and maybe roll up for an on the day entry. Will see!

Edited to add City of Manchester 10k 2011 photos.

Bloody Garmin! Bloody good run though! 25:52

Wanted a quick fast run, and set off at a nice pace which felt comfortable, despite first doing the first km in 5:05! Started to motor after that and felt utterly great, checked Garmin, which had gone dead. Started it up again and had lost time and distance, not sure how much, but rather than try to work it all out decided to run 5k from there, so started it again and off I went, did second km in 5:15, all well and good, still felt fresh, and started to motor – whereupon Garmin dies again, with the meter still on 2k despite the km beep having gone off about 300 metres back… Got a bit annoyed and realised I hadn’t wedged the batteries in and the faster pace must be jiggling them about, so searched in vain for a bit of paper or card but the streets were scrupulously clean – why is there no litter around when you need it?! Eventually found a chewing gum wrapper, wedged in the batteries, and decided to just start the Garmin from where it was stuck on 2k, and go all out for another 3k. Was hard to get my rhythm back after stopping for a while, my body had almost gone into shutdown mode because I had stopped running for a few minutes. However I did the next km in 4:59 which is my fastest this year, it started to hurt then, so I slowed for a km and then put all I had into the last one, was breathing very hard indeed… Stopped the clock in 25:52, a season’s best for 5k, and not bad considering the stop and start nature of the run – and the fact I probably ran an extra half a km due to the lost time – who knows, maybe I was abducted by aliens in those lost minutes!

Note to self: either remember to wedge a bit of card between the batteries before setting off, or do not run so fast that the Garmin’s innards can’t deal with the shock!!!!!

Evening long run – 8.3 miles in 1hr 24 minutes

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!

11.5K Long Run – 1hr 15

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.

10.5k Long Run, aborted 7 miles due to niggle – 1 hr 10 mins

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…

10k on a sunny Sunday – 1hr 4 minutes 37 seconds

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!

An easy 3 miles in the April Sun 31:11

This has turned out to be a higher mileage week – over 10 miles for the first time in a long time, so my easy 3 miler was a bit more tiring that I thought it would be – probably due to the heat and the mileage in my legs!

However, managed to complete the 3 miles after previously deciding I would stop at 4k, was melting a bit by the end… But good to finish the week having done 11 miles, with a longer run, a tempo run, and now an easy shorter, slower run.

5 Miler in the spring sunshine – 51:23

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

Flying 5k Tempo Run! 29:01

Experimented slightly with breakfast today, had a banana and pure porridge with some pure fructose thrown in (am going to try glucose as is healthier apparently).

In any case, I wanted to do a sub 30 5k, so set off feeling good, and was feeling OK by the 1k mark which I managed in under 6 minutes. Then came the long incline to the top of the Haughton hill, which slowed me down, then it was coasting for a while, with intermittent bursts of exuberant running speed. I had to reign myself in a little to make sure I got the end at some points!

Felt another burst of speed near the end and wound down and stopped the Garmin on 29:01 – sub 29 should be easy next time I try it!

First k was quick, then there were a coupld of sedate ones, and the last 2 were both well under 6 minutes, which bodes well.

Seems the strategy of the slightly slower longer runs followed by a quick session, has worked on this occasion – and of course maybe the breakfast experiment had something to do with the running too.

6k on a Sunny Sunday – 36:47

Noticed a problem with my Garmin, in that the battery housing seems a bit loose, so the battery contacts aren’t very flush, which might explain why the Garmin’s been switching itself off recently. Tried to wedge them in as best as possible, then set off, hoping to do at least 5k, and take it slowly. Noticed at someo point the battery issue had had an unknown side effect – my training assistant lap timer had reset itself to a mile, instead of the usual 1km, but I seemed to be running under 10 mins per mile just about, so that was good.

Got to 4k and was struggling, then at 5k had a second wind for about half a k, before staggering more or less through the final half k to reach the grand total of 6k! Hard work though!