Diary Of A Road Runner

Finally Joined the Sub 7 minute mile club – 6:52

Was wondering what kind of run to do today after yesterday’s recovery, didn’t want to do too much, but wanted to feel I’d had a run out, so figured I’d have a go at a one mile time trial again to see if I’ve made any speed progress.

Warmed up with a gentle 2k, with some faster strides in the second k. Felt pretty good. So walked a little bit, did some stretches, and got to my starting point. Felt a bit nervous – how would I do? Then off I went…

As seems to be usual for me, set off at a blistering pace, almost sprinting, then settled into something that felt reasonably sustainable. Pacing for running one mile is something that will come with experience, but for this run, I knew I could run an 800m split in 3:12, or at least sub 3:30 – so wondered if I could put two of those together. Started breathing really hard, my body responding to what was demanded of it, and it was hurting already – but I only had to keep this up for another kilometre now, I told myself, then it would be over. Glanced at the Garmin at 800m – wahey, 3:24, I was on schedule for sub 7. Then I hit a headwind and the uphill bit of the course which kind of flattened me a little and had me gasping for air, then I was almost staggering, just trying to keep going, thinking if I can just hold on for another 400m at this pace, I’m going to break my PB and go sub 7!

It was pure willpower that kept me going for the last 100m. I was gasping, hurting, my heart was hammer, and I got over 1.61k, or one mile, and stopped the Garmin on 6:52.

Started to sink in as I recovered, and did a very gentle 1k jog back to the house, feeling very pleased to have finally gone under 7 minutes, and now be only 52 seconds off my sub 6 minute mile target. I can see pain and anguish as those 52 seconds are whittled away – but also a lot of fun

Maybe in a few months of hard intervals and races and other running, I will be signing in to say I have joined the sub 6 minute mile club. But the interim target is 6:30

Woodbank Park Run – The Hills are Alive – 26:19

It’s been quite some time since I’ve run a race, and been able to soak up the atmosphere, and just enjoy running with other people (and OK enjoy the odd duel at the finish line!). Ever since they started a Park Run at Woodbank Park, I’ve been toying with the idea of popping along, and sacrificing my Saturday morning lie in I was a bit wary of that park though, having done the Offerton 10k there last summer, and basically died on the hills Finally, yesterday, I decided, yes, I am going to go and do it! Only 5k, afterall!

I had decided to jog the 4 miles to Woodbank Park from my house as I thought this would neatly kill two birds with one stone – a) getting there and b) warming up! I got up a bit late though, the dog wanted to sniff everywhere when I took it out for a walk, I still thought I’d be fine, and set off. Checked the time on the Garmin. Oops, I was cutting it a bit fine I thought. And so instead of a leisurely warmup, I ended up in a race against the clock to even get to the starting line!! When I got to the bottom of the massive hill in Vernon park it was 8:50 and I was calculating whether to make a graceful sweep around the park and back home, or whether I could still make it! No heroics up the big hill, but I did feel a frisson of fear when I saw running things marked out – I was going to have to run up THIS. Again… Twice… I Took a wrong turning, started cursing as it was 8:58 and I couldn’t even see the track/start, and then saw a lady in running gear and asked her the time, turned out she was doing the run too. We both made it 9am, but they hadn’t started yet. A sprint to the start line ensued, then after about 1 minute to get my breath back and set one of the runners’ dogs barking at me, off we went!

I was feeling fine, and raced ahead of a lot of people on the track lap, and did the first k in 4:33 and was flying after my extended warmup! Great! Then we got the the hill going down into Vernon park. Oh crumbs, thought I (well not crumbs, but another word!) – All the memories of the three laps of 10k Hell from last summer swam into my mind, but at least it seemed they weren’t going to make us run the entire hill, ie all the way from the bottom of the park…

Anyway, I managed to get up the hill the first time, and by the time we got round to the second lap I was getting a second wind and really going, and started overtaking a few people and felt great. Then the hill got me again. Kept going, but really started to hurt and felt I was losing pace, I overtook an older guy, but then he took me and sped off. Garmin seemed to click over 5k mark a long time before I got near the track and the finish line, I stumbled over and felt knackered and forgot to even stop the Garmin, although my official time was 26:19, which given the crazy warmup and the hills, was not too bad, and is a target to aim for. Saw the woman from the beginning and we exchanged well dones as I queued up to hand my token to the man with the laptop.

It seems a tough course for everyone, the first place time was about 19 minutes, and not 16 or 17 like it seems to be at most of them. Although not ideal for a time trial, it will be a good progress indicator, and of course doing the hills will be good for my 10k’s, especially if I do the Offerton one again!

I would really recommend the Park Runs to anyone thinking of doing a run, the good thing is they’re every week, they’re free, and fantastic fun for all ages and abilities. Visit the Park Run Website for more info!

Thanks to all the volunteers!

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

The Moonraker 10k 2009 Race Report – 50:21 – PB!

Ok, I finally found out why it’s called the Moonraker 10k – apparently locals in that area call themselves moonrakers, and it goes back to a tradition when poachers, about to be apprehended, would throw their spoils into a pond and then pretend to be raking the moon’s reflection, for the cheese…

Hmm, anyway, this was a rematch with what was my third ever race last year, but to date my slowest 10k time unless you counted my first 10k. Last year I found the course really tough, with a big hill and heat, but after this race my times started to improve dramatically. So this time round, I was really looking at it as preparation for my next 2 flatter 10k’s, and was just hoping to get a course PB, and see what racing with the Garmin switched to ignore mode was like.

What a change from last year in so many respects! I had a different cabbie from my usual one, and the motorway was all shut down and diverted. Instead of sunshine and the hottest day of the year, it was threatening rain, and this duly started to come down before the race. I did a bit of a more sedate warmup than usual, trotting around for 15 minutes but resisting the temptation to start bombing around like a mad thing.

The time came, and we were off. I set off at what I hoped was a manageable pace, and kind of let the flow of people around me dictate my speed for the first k. I resisted a look at the Garmin, which I had set to silent so I could ignore the lap alerts. I felt OK as we came up to the hill at 2k, and was determined to take this easy come what may, rather than attacking it with gung ho bravado and paying for it later. A few people came bombing past me, full of confidence, but they started dying like flies as the hill took its toll and I started to overhaul them. I kept my pace steady enough but once I got to the top of the hill I was filled with adrenaline and went flying down the other side, determined to make up, and I enjoyed the downhills before it became a bit flatter. I had no idea what time I was headed for, but just got into a pace I felt I could keep up, and ramped it up a bit when I felt I could, focusing on runners ahead and taking them one by one. By the last 3k it got really cat and mouse, I overtook a group, but for a while I could hear them on my heels and I was starting to hurt. Someone overtook me but I just tried to stay with them. I just had to keep going somehow! A few from an earlier group overtook me in the last 200, and I had a sprint finish in which I pulled away from another chap. It was all good fun. Those little mini races helped me keep going! I crossed the line feeling tired yet really good. I looked at the Garmin, flipped it to show my time, and I had done 50:21 – not just a course PB but a lifetime PB, and with that bugger of a hill as well!

Looking at the splits, the hill added a couple of minutes on to my time, really slowing me for a couple of k’s, but the good news was I had handled the hills well and left myself enough in the tank to run a negative split – did the first 5k in 26, the second in 24:21 – which equates to my 2nd or 3rd fastest 5k best. The reason I could do that, was I didn’t know I was doing it. Normally I would look at my 5k on the Garmin, feel I was behind, and maybe give up on some level, or feel there was no way I could run fast enough to make up the time. Without the Garmin to refer to, I didn’t know, and I just seemed to run faster in the second half quite naturally, without all the mental guessing games. From now on this is how I am going to race, if this performance is anything to go by, it really helped!

Considering what happened last year, this race was a springboard to real improvements – if the same happens again, in the 3 remained 10k’s of the year I hope not to just to beat the 50 minute barrier, but to smash it once and for all

Offerton 10k 2009 Race Report – Death by Hills and Heat!

The first of my 10k races this week, and coming on a very hot day. I knew I would not, in all probability, get a PB with heat and hills combined – but I did not expect the race to more or less kill me!

I got my taxi to Woodbank park, where Stockport Harriers are based, and located the track and got my number, and located the toilets, all so far so good! It was hot, but I had hydrated well and carried on sipping water, then started to do warmup laps of the track, going pretty slowly, then throwing in some bursts of speed, did some stretches, and although I felt pretty hot, I could feel my body getting into running mode.

So we lined up, and off we went, starting with 2 laps of the track before heading out into the park. I was well warmed up and running at what I felt to be a comfortable yet pacey pace, so was astonished to see the first k tick over in 4:13 – faster than the first k of my one mile flat out PB 2 weeks ago… But I didn’t feel I was pushing hard, and felt I could maintain it, so just kept going, and the second k ticked over in 4:29. Cool – I was heading for a sub 50, but by how much?! I knew the hill was coming and that it would slow me, but I thought I could afford to slow on the hills then pick up the pace again.

WRONG! The hill was a total and complete bugger, combined with the heat. Reached what I thought was the top of the hill, then there was a turn, and another uphill stretch, followed by another. By the time the ground was level again, I felt drained and my legs had gone shaky. I carried on, but my pace slowed dramatically and never got going again – and as the race was 3 laps, I knew that bugger of a hill was coming for another 2 goes at me, and didn’t even attempt to go any faster. I actually stopped at the water station to drink every time after that, and more or less walked the hills the 2nd and third time. The 2nd time, a lady runner was struggling with me, and walked a bit too, I said something to her about the sign saying 6 miles instead of 6k and that it bloody felt like 6 miles… I stayed with her for a bit and then she just pulled away, I had nothing left to stay with her, so don’t know if she sped up or I slowed down. 3rd time up the hill was murder then it was the slog back to the athletics track, a few people overtook me at this point, I really had neither the motivation, energy or inclination to get into a duel and just meekly trotted over the line in 54:45, my slowest 10k of the year, and I think my 3rd slowest to date Funny that I PB’d on a tough hilly course on a very hot day last year, in 51:40, maybe this hill was a really bad one, it’s certainly described as a testing course!

As I grabbed water at the end of the finishing funnel a nice lady handed me a bit of paper – she must have taken pity on my sweat-soaked, staggering, tortured form, and gave me a “spot prize” which turned out to be some tea tree oil shower gel. It would come in handy later!

I hung around for a bit then went off to the rendezvous with my taxi and had a nice chat with the driver.

Well done Stockport Harriers – a well organised race and the friendliest marshals! The encouragement was ace, I am almost tempted to join the club for more torture on the training runs up that hill

1 Mile Time Trial – 7:00 – PB

Some bloke on a forum has challenged me to run a sub 6 minute mile by July 2010. While this seems patently crazy for someone who spent 20 odd years smoking, drinking and doing other naughty things with various chemicals, I thought why not, I will give it a go, and it will be fun seeing how close I can get.

So today I decided to do a mile time trial just to see where my starting point is, having a previous mile best of 7:25. I planned my route as the same one for my 5k trials, as it is reasonably flat and traffic free, and any uphills and downhills cancel each other out in the course of the circuit.

Did a 8:22 warm up mile then walked for a bit, feeling almost as nervous as before a race! Got to my start off point, paused for a few moments, then hit the start button on the Garmin and blasted off. Nearly careened into a bunch of school yobbos but at that point was going at 3:29/k, which I couldn’t maintain and I slowed a bit as I settled into the middle part of the run, still going through the kilometre mark in 4:14 – the fastest kilometre I have run by about 20 seconds! I knew than I just had to keep going and I only had to keep going for another 600 metres or so, and in the end I staggered over the mile mark in 7 mins and a few tenths of a second, with which I was pleased, but also felt my lungs and heart rate were totally maxed out. So I walked for a bit then did a cool down mile in 9:30 and really couldn’t have run any more – but very nice to get the PB and now only a minute to shave off in the next year lol.

Will be interesting to see how close I get – today was hard, and I think it will get even harder the closer I get to the magical 6 minutes!

BUPA Great Manchester Run 2009 Race Report

Well, I had been really looking forward to this, and been training well, with 5k PB’s and all sorts, so had some confidence that I could go sub 50, although I knew it might be a bit tough due to the 33,000 strong field.

The race came at the back of an emotional week, with a few things going on – have started the clearout operation at my mum’s house, which is proving to be a mammoth task, and just lots of little emotional bursts at having to throw things out, finding old notes/letters etc, so I have been carrying that around in my head, but felt quite chilled on the eve of the race. Had also been feeling a bit run down with some spots and a mouth ulcer developing – despite eating well and taking the usual multivitamins. Last pre-race run was a bad ‘un, did 5k in 29 minutes and felt awful, but that’s happened before and resulted in PB on race day so I didn’t worry about it too much.

Didn’t get to bed too early, then was up before 7am, felt groggy but that’s not unusual for me at that time of the morning! Unfortunately I also woke up with a tongue the colour of a brand new cricket ball, felt a bit sore as well, so used some mouthwash after a breakfast of peanut butter on toast. Walked the dog then got my kit on, made sure I had my chip around my ankle then went to get te bus. It felt a bit chilly, but was warm on the bus. I holed up at Piccadilly rail station for a bit to keep warm, plenty of other runners around, but no real opportunity to jog for a warm up. Used loos etc – an old lady asked me if I could stay and listen out for the phone for her, as she was waiting for a call, then she asked if there was a first aid man about to check her blood pressure as she was getting stressed out waiting for this call. I hope she got the call, but I had to leave, lol.

So I went to join my wave, jogging from the station to Portland Street, and they were doing the mass warm up. I jogged on the spot a bit, but felt a twinge in my shoulder area, think I have a bit of a strained muscle there. In any case, as we moved forward I ended up next to a person dressed as a big teddy bear – I automatically thought “Wait till I tell mum about the teddy bear…” as she always used to like the fancy dress element on the TV, then of course I realised I couldn’t share such things ever again and the waterworks started up a bit so good job I had the shades on In any case, I steeled myself and off we went, a long walk to reach the start line and then people around me broke into a jog. Great atmosphere as usual!

I felt a bit crowded in at first, and was zigzagging and dashing to make headway, although I felt being kept in check for the first few k might actually do me good and save a bit for the second half. So I went over the first k in 5:08 which was pretty slow but not too much to catch up if I was to get a sub 50. As we headed onto the long road out of the city, I started to get really bad pins and needles in my hands, have no idea why, maybe it was a by-product of adrenaline, as I had felt pretty nervous and pumped up about the occasion at the start. This did go, and I felt ok, and at 4k I put in what was to be the fastest kilometre of the course at 5:02. I was getting hot but not too breathless, and bypassed the water stations, but thereafter I was totally stuck in 3rd gear and couldn’t find anything else, I put on some bursts of what felt like speed but couldn’t keep it going. I thought if I could see the last 3k as a time trial and blast through them I could make up the time (I was way off the intended pace by then) but I had nothing left and by the time I was in the finishing straight I was pretty much dragging myself along and just wanted to get it over and done with. My shiny left Adidas Supernova had been dyed red by blood, the sock was soaked with the stuff, think a little nail was digging in to the toe next to it – have run quite a bit in the shoes and done a race before without problems, looks like this just wasn’t my day all round!

According to the Garmin it was 52:53ish for 10.1k, will see what the chip time is but not really bothered – I felt half dead going through the finishing funnel. Not sure what’s going on as that’s 2 races on the trot where my time has got progressively slower after a good PB, don’t know if it’s just been the hard week, or whether the red tongue and stuff is just a sign I have picked something up and am not fully fit tho I don’t feel ill (although throat is starting to get sore now) – certainly I know I can run much better than that, but I couldn’t find my top gear at all today. I don’t know if it was because I couldn’t find my own rhythm early on as I was having to slow down with walkers in front of me, then sprint-dash around them when space allowed – probably a bunch of factors that didn’t allow me to run at the pace I know I can.

Still I enjoyed the day out and the atmosphere and raised a few quid for Marie Curie. The day didn’t end up so bad – in fact it’s not every day you run in the same race with Haile Gebreselassie, then get to watch Usain Bolt and Christine Ohuruogu race, and end up with high fives off Usain Bolt, who had just recorded the fastest ever speed recorded by a human in running the fastest 150 metres time in history as part of the Manchester Great City Games 2009

Bolt even made the rain stop when he was due to come out to run – respect!

I have entered plenty of other races so I have to come good in one of them sooner or later for that sub 50.

Salford 10k – 50:36 PB – For Mum!

Well I had a race report here, but it vanished

I posted it on a forum though so it can be read at:

http://www.runnersforum.co.uk/10k-5-miles/7606-salford-10k-2009-race-report.html

4k Easy Run – 21:20

My Mum died on Monday after her long struggle with cancer, so this week has been thrown into a bit of chaos, though it was by no means unexpected.  Have been feeling a bit drained, and still undecided whether to run the Salford 10k on Friday.  It might do me some good, although today’s “easy” run had me feeling terrible – ran the first k in 4:58 and felt great, then just got slower and slower, more out of breath and heavy legged, so cut my 5k planned run short at 4k and took a while to recover – probably just a symptom of the hectic last few days and anticipation about funeral etc.

I will decide tomorrow whether to run the race on Friday – my natural tendency in such situations is to carry on with the things that define who I am, as there is no surer reminder than the death of someone close that time to do all the things we need and want to, does not come in an infinite supply.

Rest in Peace, Mum xxx

Mizuno Trafford 10k March 2009 – sunny – 53:11

My first race back since that horrible injury, and what a glorious day for it! The sun was out, it was really spring like, although decidedly chilly early on.  I arrived in good time and found a locker, stowed my jumper away and soaked up a bit of the atmosphere, and it didn’t seem long before we were lining up at the start.

One runner went over in the melee at the beginning, I tried to keep a very sedate and conservative pace, thought I was running excruciatingly slowly and in fact did the first k in 5:11!  Settled into a nice rhythm and felt good at 2k, then at 4, and just pushed the slightest bit, overtaking a few runners at a time, but not trying to go for broke.  It was lovely and sunny. At one point heard a shotgun go off, or it may have been a vehicle backfiring!

At 5k was feeling good even though my split was 27:00 – pretty fast for me recently for a 5k on its own! But I still kept finding a little bit more and sped up, overtaking more runners as we reached the last few kilometres.  By the last K I was starting to hurt a bit, but put on a burst of speed and kept it going until the finishing line, clocking 53:11 with the Garmin. On a day where I thought a sub 55 might just be possible, that represented a fantastic time for me – only a minute or so off my course time last September, which I ran with a recent races and a lot more training under my belt.  With plenty of 10k’s coming up, the 50 minute barrier is now only a matter of time I feel!

Race Splits:

5:11
5:34
5:35
5:21
5:19
5:16
5:12
5:11
5:12
5:06

Average 5:18/k

It seems strange to me that I was trying to run pretty slow at the beginning, and trying to run as fast as I could at the end, but the splits are the two fastest, lol! But that’s running!

Photo Courtesy of Flaming Photgraphy Race Sponsored by Sweat Shop Hyde