Posted on Apr 25, 2012 under 5-10k, 5k, Easy Runs |
Had a bit of a funny day sorting out my coursework, felt frustrated as time was running out and didn’t get as much done as I wanted, plus pile of accounts to do. Also felt a bit nauseous and tired, decided a quick 5k might help blow away some cobwebs.
Was refreshing for starters to get out in the pouring rain, Garmin picked up a signal and off I went, feeling I was starting off quite quickly. Had to dodge a Chav mobile pulling out of a drive way, but apart from that no incidents, and started to warm up nicely. Felt disappointed when the first km ticked over in 6:40, and no matter what I did after that never went under 6 mins per km for some reason, though I got down to about 6. Tried to inject some pace but it wasn’t happening – didn’t feel puffed out or exhausted, I just couldn’t seem to go any faster even though I felt I was picking up pace, so ended up with a pretty sedate 31:21, which may have been due to some fatigue from the day or perhaps some residual tiredness from the longer run on Sunday.
Thankfully there was no calf niggle or anything, but I still don’t quite trust my right calf, sooner or later I will have to bite the bullet and put in some real strides, but I might save it for the finishing stretch of the Great Manchester Run. I received my pack today through the post and am pleased to say I have been promoted back into the White wave after ending up in the Pink one last year. Of course I’m not sure if I’m quite quick enough to justify starting in that wave but at least I can start in a later wave if I so wish (the down side of the white wave is having to get into central Manchester dramatically early!!!!!.
Not long to go! 
Posted on Apr 22, 2012 under 10-15k, Injuries, Long Runs, Milestones, Season's Best |
Having not run much this week I was puzzled by some calf tenderness on walking, which was more irksome than painful, but on palpating the calf there was quite a bit of pain, which made me hesitate about setting off. I massage it well to warm it up and figured I would just set off slow and see how I fared, and stop right away if it gave me any trouble.
Oddly, the first couple of steps I felt it, but then it totally disappeared, and I ended up running my longest run in some time with no problems. Well, no problems with running that is! I was getting warmed up by about 4k, and felt into my running by then and so gained the confidence to go on a wide looping route, that might involve a bus ride home if I got stuck (as always had be trusty bus pass!). Went up Windmill Lane and into Reddish, then turned down what I thought was the road towards Levenshulme but didn’ get it quite right, and ended up getting totally lost in a warren of council estates, roads just kept leading to more same-ish looking houses with not a sign of a main road in sight. I followed a set of bus stops which led me to a cul-de-sac, and by now I was cursng when I saw that a potential exit was somebody’s dead end drive way. I asked a woman with a child and she directed me to a little slope which led to the arse end of the world, a nasty little park with some ten year old kids “playing.” Their game was jumping out of the little hut at passers-by, troll-like, and yelling at them. I couldn’t resist a parting shot of “knob!” over my shoulder, which result in a tirade of expletives and that most cardinal of insults, “Are you walking or jogging you F&*cking wanker?!” to which I made some nice hand gestures over my shoulder before jogging along my way.
Eventually I found a road I recognised after wondering if I was going to wander through Limbo for all eternity, and the Garmin said I should get close to home by the time I reached my target of around 8 miles. At 13.1KM I decided I had just about done enough and was feeling really tired (my previous longest run was 10k this year, so didn’t want to pile on too much mileage!). I had my emergency cash with me so stopped near a shop, stopped the Garmin, and got myself some refreshments to stuff my face with on the walk home.
All in all a very good run, which actually seemed to alleviate the tenderness in my leg, so not really sure what that’s about. 13.1KM was a good marker, and if I can get a few more long runs in, together with some tempo runs, it bodes well for Manchester, and at least I know I can cover the distance, so whatever time I do is a bonus and I hope to just enjoy it without niggles or troll-like feral kids leaping out from bus shelters along the route, ha ha!!!!
Posted on Apr 17, 2012 under 5-10k, 5k, Milestones, Season's Best |
Hadn’t planned to run today, but something came up for tomorrow so decided on an impromptu 5k. Didn’t really attempt to push the pace, but tried to be slightly brisk, and the 5k mark didn’t seem too far away considering I have been running 5 miles as a matter of course recently.
Felt pretty good at 1k which clicked over in 5:46 then consolidated a bit, and then just maintained pace and felt fine, breathed a little harder than usual in places but at no point had the inclination to gasp too much.
Hardly noticed the time until I got back and checked earlier running blogs and times – realised this was my first sub 29 in ages, something I had aimed for previously and failed at, and now it just came with little effort. Must be some truth in the proverb that things come to those who wait, and by not trying to force the pace and just taking the running easily and naturally, a target was achieved with less effort!
I was pleased to be able to run consistently under 5:50 per km and not to get too puffed, as well as pleased that the calf held up, though I was still wary of lengthening my stride. I guess the next step is to add in an 8 mile run, and on this evidence I am starting to look at sub 55 as a target for the Great Manchester Run!
Posted on Apr 15, 2012 under 5 miles, Regular Runs |
Having already run 11 miles this week, I could have been forgiven for staying in and reading, or eating carrots, but I felt like at least doing an easy run and getting some more miles on the clock!
Had been sunny earlier but as I stepped outside in my shorts I felt chilled to the bone and there was an icy edge to the wind, especially apparent when the sun went behind some very dark clouds. Undaunted, I donned my shades and set off at a leisurely pace and just elected to run random streets with a vague aim of an easy 5 miles in my head.
Before I reached 1km I was feeling some kind of weird sensation around my lower calf, and figured this might be due to the chill in the air, so stopped for a few moments and gave it a good rub. I kept the pace to a minimum, and almost decided to go back home, but figured I would keep going and just monitor the leg without doing anything heroic. There were a few odd slight twinges here and there, but figured it may well have been down to the muscles getting a bit chilled – it was pretty cold, so cold it wasn’t until about half an hour into the run that I broke into a sweat!
I felt pretty good all the way round and barely got out of breath, there were a few hills which I coasted up and thought were pretty easy compared to how challenging I was finding the same hills last year. This year my running seems to be coming much easier, possibly because I am not as obsessed with times or pace.
Accelerated a little in the last 2km but nothing crazy, and coasted to a stop with my breathing barely stretched above normal, making for a very easy and enjoyable 5 miles, and nicely warmed up by the end!
Posted on Apr 12, 2012 under 10k, 5-10k, Long Runs, Season's Best |
Handed an assignment in today, so needed to celebrate, and what better way than an evening run in the sun! Was aware that I have a busy couple of days Fri and Sat so won’t be able to run, so wanted to make this one count.
My target was 10k, at a leisurely pace, so set off not quite sure of a route, and ran down a street I’d not been to the end of before, only to find it coming out at the big hill I ran down the other day, so some impromptu hills followed, along with a little trail stretch past Broomstairs nursery and then another uphill. Began to feel quite in the zone at 6k and despite slowing down posted a sub 6 minute km, and had to keep slowing myself more, because the idea was not to go at breakneck speed and possibly injure myself, but just to get around 6.2 miles!
Legs and bum felt a bit numb at one point, but kept going, my strides deliberately short and heel striking, rather than trying to stretch the legs and run on my toes, at this stage was generating quite enough pace. Had to stop a few times for traffic, but didn’t really mind, and at one point a fierce looking dog came up to me in my path, so I stopped and stroked it and it licked my leg, and it’s owner said “you keep on running” so I did. Felt just fine, running very comfortably, and could have upped the pace but felt no need to at this stage.
Last bit was uphill, and coasted to a stop on just over 1 hour 3 minutes, which is a season’s best by 3 minutes and an achievement in itself as I haven’t got to 10k many times since last summer, in fact the only time I’ve run 10k that fast in months and months was the Salford 10k 2011 and I really struggled with that one!
It seems to be clicking and ironically the rest I had with the calf injury probably did me a world of good! I am learning to run within myself, as I could easily have pushed to try to run under an hour, but at the moment the minutes are falling off my times without hardly trying, I am feeling good when running, and hopefully I can save the big performances for races!
Posted on Apr 10, 2012 under 5 miles, Regular Runs, Season's Best |
Had meant to run on Sunday but events took over! And was out till very late yesterday, so the post Easter Tuesday was the day to get back to some running!
Wanted to do 5 miles, but had no target in mind, just wanted to see how I felt and run accordingly. Set off and felt a bit tentative at first, but started to subtly pick up pace, even though the first km went by in a pretty slow 6:30 and the Garmin seemed to tick over a lot later than usual on a my regular starting route. Felt that my body was responding and decided to take a slightly hilly route, with a big downhill but some uphills to compensate for the easy ride! The next KM’s started to tick over quicker, with 6:04 and 6:09, and the pace was thereabouts, with just a little slowing during the hills.
As I was getting towards the business end of the run I could see that I was possibly going to be able to achieve a sub 50 5 miles, something I’ve only done once before this season, and I had to be careful not to get carried away and sprint, ever mindful of the calf, but I did pick up the pace and with 3k to go it was well on the cards. I felt really good, breathing hard but not struggling at all, and I did the penultimate km in under 6 minutes, which meant I had about 6.5 minutes to do the last km! As much as I eased off the gas a little, figuring sub 50 would be good enough at this point, at one stage it looked like I would hit sub 49 so I had a stretch of running pretty fast without sprinting, and then eased off the gas as it looked like I would make 8km easy – of course too late I realised I needed another 50 metres to make up the full 5 miles, but it was too late so I just coasted to a stop at 49:08 having done the last km in 5:40 – despite the tough hills and easing off at times for fear of going too hard too soon in my recovery, I finished with a season’s best 49:08, so am pretty much where I was before the calf injury, if not better, and if I can keep my progress steady, I can start to think about maintaining that kind of finishing pace for longer, and look forward to perhaps beating last year’s time in the Great Manchester Run 2012!
Posted on Apr 05, 2012 under 5 miles, Hill Work, Injuries, Regular Runs |
Am starting to hope my calf injury might be a thing of the past!
Was out early today socialising, so was looking forward to an early evening run. Although it was cold early on, and there is still snow on yonder Pennines (Snake Pass closed!), the sun came out and although chilly, was bright. Put on shorts and set off, felt really cold, but Garmin found a signal quite quickly so could get going and warm up a bit.
Took in an incline that sometimes leaves me gasping at about 1.5k and felt fine, then headed down the long hill into the woods, and negotiated the loop by the river. At one point a little dog’s owner started calling it, and then it popped out of the undergrowth and started barking and snapping at me, running alongside me. The owner was very apologetic but I waved it off quite nonchalantly, funny little pooch!
Headed through the woods and experienced some kind of pain around my left chest, which disappeared when I stopped briefly, so figured it was some kind of stitch, and I felt fine so carried on and it went away. Saw some well behaved dogs, and reached 5k just as I got to the bottom of Stockport Road, a big hill which has defeated me on recent outings.
I took it slow and steady, keeping the legs turning over, and got up the really steep bit on one piece, then carried on, noting that the next km turned over in 6:36, exactly the same as the last 2, so I had managed to maintain my pace up the hill! That seemed to be a springboard for the last stage of the run, and although I was careful not to lengthen my stride (and therefore stretch the calf muscles) too much, I did get them turning over quicker, and did the penultimate KM in 5:51 and the last one in 5:45, the fastest couple since the calf went twang.
Had hoped to come in under 51 mins but it didn’t really matter to go a few seconds over, another 5 miler in the bag, 10 miles for the week, and might even add a few more on Sunday. Still need to get my confidence back in terms of running at pace and really pushing it, will just keep up with regular runs and perhaps run a little quicker for a few KMs in the middle stages.
So far so good!
Posted on Apr 02, 2012 under 5 miles, Milestones, Regular Runs |
Went walking yesterday and my feet had felt a little tired, but wanted to get a run in today, and take advantage of having Monday off Uni for the first time in a while!
Felt pretty cold out there, so was glad to get going to warm up, the first km ticked over in 6:31 which was pretty good considering I felt I was just tip toeing to warm up. At about 2.5km I was glad I had a Harvest chewy bar in my pocket, as I had felt I might need a sugar boost along the way, eating this will breathing hard was interesting, but it seemed to do the trick as I eventually felt my hunger pangs disappear and felt pretty good all through the run after a few minutes of feeling a bit hungry.
The 4th km ticked over in 6:12 and there were times when I noticed my pace go to 5:50 per km, whereupon I slowed deliberately, not wanting to push too much too soon and not wishing to experience any sudden twangs in my calf – as it was maintaining a pace of just under 6:25 and doing 5 miles would be enough at this stage, no need for heroics.
I felt I could run at that pace all day, and in the last km increased the foot turnover a little bit, midful not to stretch my legs too much, and I managed an uphill segment and a last km of 6:03 without any calf niggles. I did feel one minor something or other about half way, but it could almost have been a ghost in my mind, and there was nothing running the last km, and no pain on stretching afterwards.
All in all good to get past the 5 mile milestone, as the last 5 mile run was when my calf went, and incredible I am running it now when 5 weeks ago I couldn’t walk. Time wasn’t all that far off my season’s best for 5 miles either, only a couple of minutes out, which bodes well, so if I can just keep upping the distance and pace very gradually I should be OK fingers crossed!
Posted on Mar 29, 2012 under 5-10k, Injuries, Jogs |
Another evening run, just as the sun was going down and it was starting to cool for the day. Set off and felt good, had visited my sister’s so decided on a long rambling route back to my house via various main roads. Had to do my best to not speed up as I felt really good, and could have run at that pace all night, was breathing very easily, not taxed at all. But the target was to run 6k, not bugger my calf up again trying to run before I can, erm, jog the distance comfortably.
Thought I felt an occasional twinge in the problem calf, but if could be imagination, was fine on stretching and walking afterwards, could be hypersensitive and hypervigilant for any pains in that area, but feels good. Does feel great to be out running in the spring weather and working up a bit of a sweat, long may it continue!
Think the plan is now a couple of days off then run 7 or 8 km on Sunday.
Posted on Mar 27, 2012 under 5k, Injuries, Jogs |
Had a longish day and had lots of notes to write up, so thought a run as the sun was setting would be a good way to unwind! Not much time to warm up, so set off at a very sedate pace, and did the first km in 6:49.
Felt myself getting quicker as the run went on, and when I got to about 3k was going pretty well, noticed the Garmin dipping under 6 mins per km at times and felt that was a bit too quick at this stage, so slowed, but then my body quickened itself up again. Almost felt a twinge of some kind in right calf, could have been an insect bite it was that small, but it really made me slow right down again, until I got to the last KM where I sped up and was determined to get inside 32 minutes but somehow the quicker I got the less distance ticked over!
Finished in 32:18 with a 6:15 last km and no tenderness when stretching the calves afterwards. Am beginning to think I may be on the road to recover, and am quite enjoying this leisurely, pressure free running!
