Last week, week 34 of the year(!) continued to follow a pretty clasic hard/easy pattern. Immensely encouraged by that sub 60 minute time around the res. I ran a steady 5 mile on the Thursday in anticipation of the first track session to be executed since stopping the intake of the steroid inhaler.
I was very keen to see if I could cope with a speed endurance session of 5 x mile; and , of course, how would times compare with the last time before cessation.
Regretfully I used the Garmin rather than the stopwatch for this session and it was "bleeping" a mile a significant distance before the measured mile on the track, so it threw timings out somewhat. So it made a mockery of the comparison I had hoped for with the similar session 2 weeks ago. I ran the whole mile in lane 1 so found the differential between a GPS mile and a track mile very puzzling.
However, I'm pretty sure the first and last mile were pretty acccurate and they showed good improvement, the last mile being 7.15.
The main feedback though was that the whole session felt much more comfortable. Double bonus.
So a hard but one from which I learnt a lot. No inhaler.....no problem.
As cool westerlies brought in heavy rain down Wharfedale on Saturday I was pleased that all I had to do was a short 3 mile recovery run; with a rare visit to my club, Sale Harriers, with, hopefully some good company for a 10 mile run, on Sunday.
RARE VISIT TO THE CLUB
I parked up at 10.15 at Crossford Bridge in sale on Sunday morning in good time for a 10.30 start. Dozens of runners turned up; but the majority aged between 6 and 11 were not going to be joining me for a 10 miler. We did muster a group of 4 eventually and it was good to have company for 8 of the 10 plus miles.
Very interesting and perhaps encouraging to witness so many children starting their athletics careers, working on the same "cinder" track as I had nearly 50 years ago. Only I was 13 years old.
Let's hope that many embrace the sport for years to come and many cam emerge through the difficult years between 18 and early '20s when it seems many hang up their running shoes.
So that was last week. A pretty balanced week with a 6 x 400 grass track speed session and a speed endurance session on the tartan track of 5 x mile with a solid 10 mile to finish and sign off the week with 44 miles, maintaining the yearly average above 41.
Wednesday, 31 August 2011
Wednesday, 24 August 2011
BURNSALL 10 MILE..............THEN AND NOW
Before looking at the BURNSALL 10 results from then (1986) and now an update an how things have been since changing my asthma medication.......
This time last week I was strolling towards Bolton Abbey with Pat, having had the E.C.G. in the morning and having had a suggestion from my G.P. to perhaps ease down on the training and, prompted by myself, yes, to cut back on the steroid inhaler.
We naturally discussed the ramifications of changing my routine of training and racing. Supportive as ever, Pat stressed how important running still is to me. "It's not just a hobby," she said, "it's your life. The problem has to be sorted."
I thought back over the last 18 months again and decided to see if cutting back altogether on the "preventive" inhaler SYMBICORT could be tolerated. I should say at this point taking this "glucocorticoid steriod" is not reported as having an adverse effect on heart rhythm but on taking it there is a definite reaction and some of the listed side effects can be headaches, sore throats, upset stomach, sinus infection, respiratory tract infections, nausea and vomiting.
So basically if I could do without it all well and good !
Today, then was the first chance to compare a training run since stopping taking it. Last Tuesday, albeit having run the Chernobyl 10K on the Sunday, I tackled the 2 RES RUN around Swinsty and Fewston reservoirs in a very tired and uncomfortable 66.06. Regular readers will know that I very rarely run under 60 minutes on this. Averaging 61/61.
Today, mindful of the watch but not really pushing it.............59.19 !! Nearly 7 minutes faster.
I know I will always have restriction from my 1969 lung surgery but I will be reporting to my G.P.
that otherwise the chest is feeling more open and generally freerer.
OK last week I had just run that 10K. But Friday, Saturday and Sunday last week were also toughish days and I did a mini track session yesterday. So at this moment I shall continue without the steroid inhaler just taking VENTOLIN just prior to my run.
Having said all this I shall continue to avoid coffee, paracetomol, Magnum dark chocolate ice cream and limit , but not cut out, the alcohol intake.
1986. A LOOK BACK AT THIS WEEK 25 YEARS ....BURNSALL 10 MILE ROAD RACE
Unlike prior to a race nowadays the diary shows there was no real ease down for this tough Yorkshire Dales Saturday race with 2 speed sessions in the week prior and an "easy" 10 the day before for good measure! No doubt faster than I can manage in a 10 mile race at this present time.
As always in those days Burnsall attracted a good quality field from far and wide. Weymouth, Staffordshire, Nottinghamshire, plus of course, all parts of Yorkshire and many from Lancashire.
I was 3rd Valley Strider home in 9th place in 53.51. The race was won by Brian Eden (V.S.)
in 51.43 with Mick Day 3rd (V.S.) overall in 52.51. So 3 inthe first 9.
Just behind (and still active) were Jack Verity (ASVAC now Saltaire Striders) 11th in 53.53
and Andy Hauser (then with Macclesfield) 15th in 54.33 and Rob Eccles (Bingley) 18th 54.51.
72 runners were back within 60 minutes.
I only have the first result sheet which registers the 102nd finisher in 63.07
There were only 18 veterans in those 102.
It could be left at that but of course it demands comparison with the 2011 race.
The race was won by Alan Buckley (unchallenged) in 55.26. We know he is capable of much faster. 5 men were inside 60 minutes. 72 in 1986.
This year they appear to have stopped timing at 97th place in 94.57
In 1986 97th place recorded 62.69
Very often we say at this point less quality but much more quantity. But not with regard to this event for some reason. Only 106 finished.
What is of most concern I feel is the percentage of under 40 in this year's race.
Only 28 of the 106 were under 40, male and female. 82 in 1986.
Not startingly new revelations but again hardly bodes well for the future of the heart of our club based sport. It would appear there is a desperate need to recruit more members aged between
20 and 40. Perhaps soon race prize presentations will skip the open awards as there are no particicpants and go straight to the veterans!
This time last week I was strolling towards Bolton Abbey with Pat, having had the E.C.G. in the morning and having had a suggestion from my G.P. to perhaps ease down on the training and, prompted by myself, yes, to cut back on the steroid inhaler.
We naturally discussed the ramifications of changing my routine of training and racing. Supportive as ever, Pat stressed how important running still is to me. "It's not just a hobby," she said, "it's your life. The problem has to be sorted."
I thought back over the last 18 months again and decided to see if cutting back altogether on the "preventive" inhaler SYMBICORT could be tolerated. I should say at this point taking this "glucocorticoid steriod" is not reported as having an adverse effect on heart rhythm but on taking it there is a definite reaction and some of the listed side effects can be headaches, sore throats, upset stomach, sinus infection, respiratory tract infections, nausea and vomiting.
So basically if I could do without it all well and good !
Today, then was the first chance to compare a training run since stopping taking it. Last Tuesday, albeit having run the Chernobyl 10K on the Sunday, I tackled the 2 RES RUN around Swinsty and Fewston reservoirs in a very tired and uncomfortable 66.06. Regular readers will know that I very rarely run under 60 minutes on this. Averaging 61/61.
Today, mindful of the watch but not really pushing it.............59.19 !! Nearly 7 minutes faster.
I know I will always have restriction from my 1969 lung surgery but I will be reporting to my G.P.
that otherwise the chest is feeling more open and generally freerer.
OK last week I had just run that 10K. But Friday, Saturday and Sunday last week were also toughish days and I did a mini track session yesterday. So at this moment I shall continue without the steroid inhaler just taking VENTOLIN just prior to my run.
Having said all this I shall continue to avoid coffee, paracetomol, Magnum dark chocolate ice cream and limit , but not cut out, the alcohol intake.
1986. A LOOK BACK AT THIS WEEK 25 YEARS ....BURNSALL 10 MILE ROAD RACE
Unlike prior to a race nowadays the diary shows there was no real ease down for this tough Yorkshire Dales Saturday race with 2 speed sessions in the week prior and an "easy" 10 the day before for good measure! No doubt faster than I can manage in a 10 mile race at this present time.
As always in those days Burnsall attracted a good quality field from far and wide. Weymouth, Staffordshire, Nottinghamshire, plus of course, all parts of Yorkshire and many from Lancashire.
I was 3rd Valley Strider home in 9th place in 53.51. The race was won by Brian Eden (V.S.)
in 51.43 with Mick Day 3rd (V.S.) overall in 52.51. So 3 inthe first 9.
Just behind (and still active) were Jack Verity (ASVAC now Saltaire Striders) 11th in 53.53
and Andy Hauser (then with Macclesfield) 15th in 54.33 and Rob Eccles (Bingley) 18th 54.51.
72 runners were back within 60 minutes.
I only have the first result sheet which registers the 102nd finisher in 63.07
There were only 18 veterans in those 102.
It could be left at that but of course it demands comparison with the 2011 race.
The race was won by Alan Buckley (unchallenged) in 55.26. We know he is capable of much faster. 5 men were inside 60 minutes. 72 in 1986.
This year they appear to have stopped timing at 97th place in 94.57
In 1986 97th place recorded 62.69
Very often we say at this point less quality but much more quantity. But not with regard to this event for some reason. Only 106 finished.
What is of most concern I feel is the percentage of under 40 in this year's race.
Only 28 of the 106 were under 40, male and female. 82 in 1986.
Not startingly new revelations but again hardly bodes well for the future of the heart of our club based sport. It would appear there is a desperate need to recruit more members aged between
20 and 40. Perhaps soon race prize presentations will skip the open awards as there are no particicpants and go straight to the veterans!
Tuesday, 23 August 2011
Coping with the effects of decades of running.
But over the years a degree of moderation has been introduced. With my training I am running on average about 60% of what I was in the peak years. Over the last couple of years I have felt alcohol has needed moderating and cut down to one can of Pils per night with the occasional glass of wine. Hardly a "session"! I had been sharing a bottle of wine with Pat Thursday through to Sunday with the cans as well; and I decided it needed cutting back. Seems I was right to do so. Not because of weight gain or the effect on the brain but how it effects the heart.
This time last week I was reading an article about how otherwise healthy people often have just a few too many units of alcohol whilst on holiday and consequently suffer "heart rhythm problems". A phenomenon known as "Holiday Heart Syndrome". With alcohol coursing through the body, palpitations, breathlessness, chest pains and lightheadness can be suffered. Not good.
I would have guessed that "Holiday Heart Syndrome" referred to what young girls experienece when boys they fall in love with on holiday fail to get in touch afterwards. But no, binge drinking , very often when away is the cause.
I've certainly been there going away with friends. Strolling down a foreign promenade, blazing sun high in the sky, passing beach cafe late morning or for lunch and already sat with pints of the ice cold amber nectar in front of them. We take a table and stroll on two pints later. Only problem being I would have to train for the second time in the evening. Perhaps OK when I was younger but not anymore.
I have been suffering some abnormal "heart rhythms" over the last couple of years; sometimes going to bed only to lie awake with the heart hammering away disturbingly for some hours. Extremely unpleasant and quite alarming. Naturally I've been trying to work our what has been "triggering" it off.
I tried to relate the occasions to hard sessions or races. Not so.
I thought it might be paracetomol; so I stopped taking that. No luck. I thought it might be down to coffee; so I stopped drinking that. Still the occasional problems. I experienced severe palpitations having eaten a very dark chocolate ice cream; thought that might be the cause. Still occurred.
The article gave some explanation as I read further. It said that another group prone to abnormal heart rhythms (atrial fibrillations) are MEN AGED 40 TO 55 who are still training strenuously ....PARTICULARLY RUNNERS! and that if such runners experience palpitations they should consult their doctor.
You can imagine at this point alarm bells were ringing. Particularly when I had a very bad occurence that very night. but needed to know just what the medical people thought.
The initial diagnosis is that what I have been suffering is ATRIAL FLUTTER. Not sure quite how this is different to ATRIAL FIBRILLATIONS! But no doubt further discussions will follow.
Whilst accepting that decades of running enlarges the heart and accepting that alcohol can have a toxic effect I put it to the G.P. my asthma preventive medication may be playing a part. She said it might and suggested cutting it down from 4 "puffs" to 1.
I decided to cut it out altogether.
She suggested also perhaps easing back on the training. Well I did that day; just a vert pleasant 2 mile walk with Pat. But needed to see how cutting out the preventive inhaler would effect things.
So how has the last week been?
How has the heart been? Pleased to report, no problems!
So I'm going to report that the "preventer" is a major factor though accept that the alcohol intake needs watching.
I'm really hoping that this could be a turning point and remove a negative factor which has been taking the edge off training and racing. Whilst I have continued with my Ventolin "reliever" before training runs, cutting out the steroid preventer inhaler (pictured here)
does not seem to have had an adverse effect.
Let's hope that we've sorted the "trigger" out and these "flutters" don't reoccur. I may be 62 and have nearly 50 years racing under my belt but I still feel I have hundreds of miles to run, sessions to complete and races to run. Watch this space!
Monday, 15 August 2011
CHERNOBYL 10K AUGUST 14 2011........a short video
For many runners a weekend is all about their Sunday race.......for them the weekend starts as the gun goes!
P.S. It would appear that my Chernobyl video has been "pulled" because of copyright issues with the music used. The music was from my library. If I had used a piece of music from the approved list offered by Youtube it would have taken days to upload though they say it only takes minutes. They have a flaw in their system but point to "copyright" when users try to add music from their own source.
Sunday, 14 August 2011
CHERNOBYL 10K...a successful late decision
For so many years the majority of the races I competed in were those which we had arranged with the race organiser to take the van to and sell our wares. In the discussions I would generally ask him to reserve a number for me. It was very rare that Ihad to actually send a postal entry. So that's my excuse for not framing myself as well as I should nowadays and entering races before they fill up.
The last week was essentially constructed with the thought to run a 5K over in York on Tuesday night. Quite attractive as they are having 2 5k races and the "B" race is for over 60s and slower runners. It would have been a good chance to compete at the sharp end again.
However, late on Saturday evening I saw that the online entries had closed and decided not to risk not being able to enter on the night. So despite having run a 7 on Friday and a 7 yesterday, not my usual ease down, Pat and I headed west once more into the Red Rose county for the CHERNOBYL 1OK in Preston.
MEDICINE CHERNOBYL is a charity run by volunteers to help the children of Belarus affected by the accident at Chernobyl in April 1986 whereby 70% suffered radioactive fallout caused by the explosion. The races help raise funds to provide respite care in the nearby Ribble Valley.
I anticipated a fairly low key event based mainly on traffic free country park paths near the River Ribble and that essentially was what we were delivered. except the convoluted course threw up several testing short climbs which served to blunt the pace.
211 supported the race and hence the charity. I fought my way through as usual, overtaking to reach 53rd place and secured another M60 category win (another bottle of wine for Pat)
But with the cream of the regions veterans competing in the Northern Vets 10K up the road in Blackpool I am not flattering myself. Evan Cook won the Northern Vets M60 in 38 plus!
Considering the inclines and the lack of ease down I was reasonably pleased to record 44.03. Actually faster than the very flat Platt Fields, though that was a hot one! Brings 10K races done to 136.
Surprisingly the race was mile marked rather than K marked and the Garmin came into its own as the 3 mile marker was .45 out of place! My garmin splits being 7.07 7.26 6.50 7.09 6.50 (1.33) indicating that given a flatter faster course a time inside 43 should still be on for this year.
Weight has never been an issue for me. I don't think I have ever been over 10 stone in my life. So it was interesting to share the 2 mile ease down after the race with SAM TULLY , a young man from North Wales, he was telling me how he has seen the light in that he had stopped excessive drinking, taken to running and reduced in weight from 16 stone to 11 and a half. It transpired I was in front of him the Manchester but he was just in front today. I'll be looking out for him at futrue races but no doubt there will be even less of him to find. Well done, Sam.
So in conclusion I need to frame myself to organise a programme of events for the rest of the year to try to match last year's times over distance up to half marathon and have the confidence to know that I will actually be fit enough to race then when the time comes. Could take some travelling.....probably going west again!
The last week was essentially constructed with the thought to run a 5K over in York on Tuesday night. Quite attractive as they are having 2 5k races and the "B" race is for over 60s and slower runners. It would have been a good chance to compete at the sharp end again.
However, late on Saturday evening I saw that the online entries had closed and decided not to risk not being able to enter on the night. So despite having run a 7 on Friday and a 7 yesterday, not my usual ease down, Pat and I headed west once more into the Red Rose county for the CHERNOBYL 1OK in Preston.
I anticipated a fairly low key event based mainly on traffic free country park paths near the River Ribble and that essentially was what we were delivered. except the convoluted course threw up several testing short climbs which served to blunt the pace.
211 supported the race and hence the charity. I fought my way through as usual, overtaking to reach 53rd place and secured another M60 category win (another bottle of wine for Pat)
But with the cream of the regions veterans competing in the Northern Vets 10K up the road in Blackpool I am not flattering myself. Evan Cook won the Northern Vets M60 in 38 plus!
Considering the inclines and the lack of ease down I was reasonably pleased to record 44.03. Actually faster than the very flat Platt Fields, though that was a hot one! Brings 10K races done to 136.
Surprisingly the race was mile marked rather than K marked and the Garmin came into its own as the 3 mile marker was .45 out of place! My garmin splits being 7.07 7.26 6.50 7.09 6.50 (1.33) indicating that given a flatter faster course a time inside 43 should still be on for this year.
Weight has never been an issue for me. I don't think I have ever been over 10 stone in my life. So it was interesting to share the 2 mile ease down after the race with SAM TULLY , a young man from North Wales, he was telling me how he has seen the light in that he had stopped excessive drinking, taken to running and reduced in weight from 16 stone to 11 and a half. It transpired I was in front of him the Manchester but he was just in front today. I'll be looking out for him at futrue races but no doubt there will be even less of him to find. Well done, Sam.
So in conclusion I need to frame myself to organise a programme of events for the rest of the year to try to match last year's times over distance up to half marathon and have the confidence to know that I will actually be fit enough to race then when the time comes. Could take some travelling.....probably going west again!
Monday, 8 August 2011
Best week of the year....so far
I really wish that the ubiquitous Parkruns started a bit later. It was 9 o'clock on Saturday morning when I woke up. Just the time when thousands of early risers were setting out on, for many, their weekly 5K effort.
I'm pretty convinced even if I made the effort of going to bed that bit earlier and making that early start time I wouldn't perform any where near to 100%.
Not that the start time is the only handicap, as the nearest venues of Hyde Park Leeds and Lister Park Bradford are hardly on the door step.
I was keen to record a tempo 5K on Saturday so a convenient Parkrun would have been ideal as it was , what with the dreadful weather and athletics on the tele, I ended up at Nelson track late afternoon. Interestingly 2 others had much the same idea. I passed through torrential rain on the way over but the 12 and a half laps were completed in dry albeit breezy conditions but still hard work.
As I was warming up, one of the others on the track asked with I suspect just a hint of sarcasm, "Have you started yet?" (Cheek!) So perhaps determined to demonstrate that there was a distinct difference between my warm up pace and my tempo 5K pace I went through 4 laps in 7.13, slowed on the next 4 to 7.17 and with the year's fastest previous effort for this training exercise of 22.35 in mimnd had to work very hard to record 7.13 for a final time of 22.33.
Meanwhile ,at much the same time I think Lancashire's finest HELEN CLITHEROE was completing her 5K on the Crystal Palace track in the AVIVA LONDON GRAND PRIX. Pleasing to see the 37 year old received the award for the best UK performance of the day finishing 2nd to US runner Lauren Fleshman, running a 15.06.7 and booking her seat on the plane for the World Champs in Daegu. Not only an improvement on her PB by over 23 seconds but now faster than my 15.18 ! But would expect nothing less from someone who shares my birthday. Her running this year shows that sometimes we have to just re-evaluate the training we are doing, the races we are competing in and not be afraid to make significant changes.
Well done to her.
Many would suggest that 5K on the track is hard enough in a race with others let alone doing it solo but at least there are no impediments that we face on the roads or even the canal towpath.
With 2 track sessions then "in the bank" for the week I was interested to see how I would cope with another 12 miler yesterday with Jon W. and again a touch apprehensive as he is younger and faster. But it went pretty well again; just a few seconds per mile down on the previous Sunday
when both of us were just that little bit fresher. Customary 2 mile jog intro. then 10 miles in 82.13.
So 53 miles for week 31. I've been over 50 a couple of times this year but as we all know quantity is not the only factor. So for the week to include 12 miler, 8 x 1K rep session and a 5K
tempo solo track effort was particularly pleasing.
Needless to say, today's Monday outing was a short 4 mile jog at 9.45 pace. My "rest" day!
And ,finally, congrats must go to 2 other local athletes, brothers Alistair and Jonathan Brownlee (Bingley Harriers) who were first and 3rd in the Hyde Park, London World series triathlon.
Nice if they could repeat that in a year's time at the Olympics but would the younger, developing Jonny be taking the gold? Time will tell.
I'm pretty convinced even if I made the effort of going to bed that bit earlier and making that early start time I wouldn't perform any where near to 100%.
Not that the start time is the only handicap, as the nearest venues of Hyde Park Leeds and Lister Park Bradford are hardly on the door step.
I was keen to record a tempo 5K on Saturday so a convenient Parkrun would have been ideal as it was , what with the dreadful weather and athletics on the tele, I ended up at Nelson track late afternoon. Interestingly 2 others had much the same idea. I passed through torrential rain on the way over but the 12 and a half laps were completed in dry albeit breezy conditions but still hard work.
As I was warming up, one of the others on the track asked with I suspect just a hint of sarcasm, "Have you started yet?" (Cheek!) So perhaps determined to demonstrate that there was a distinct difference between my warm up pace and my tempo 5K pace I went through 4 laps in 7.13, slowed on the next 4 to 7.17 and with the year's fastest previous effort for this training exercise of 22.35 in mimnd had to work very hard to record 7.13 for a final time of 22.33.
Well done to her.
Many would suggest that 5K on the track is hard enough in a race with others let alone doing it solo but at least there are no impediments that we face on the roads or even the canal towpath.
With 2 track sessions then "in the bank" for the week I was interested to see how I would cope with another 12 miler yesterday with Jon W. and again a touch apprehensive as he is younger and faster. But it went pretty well again; just a few seconds per mile down on the previous Sunday
when both of us were just that little bit fresher. Customary 2 mile jog intro. then 10 miles in 82.13.
So 53 miles for week 31. I've been over 50 a couple of times this year but as we all know quantity is not the only factor. So for the week to include 12 miler, 8 x 1K rep session and a 5K
tempo solo track effort was particularly pleasing.
Needless to say, today's Monday outing was a short 4 mile jog at 9.45 pace. My "rest" day!
Nice if they could repeat that in a year's time at the Olympics but would the younger, developing Jonny be taking the gold? Time will tell.
Friday, 5 August 2011
FRIDAY: 8 mile at conversational pace.
"Why are you talking to yourself?"
"I'm doing a run at conversational pace but I'm not running with anyone else"
"Oh, I see."
"What run are you...sorry we.....going to be doing?"
"8 miles on the trail, past Bolton Abbey and on to the Strid"
"Are you sure? It'll be busy; holiday time and the sun's shining"
"Be worse, Saturday or Sunday"
"True"
"How far have we done?"
"A mile. How are you feeling?"
"Not too bad but Wednesday's track session is still in the legs"
"What did you do?"
"Usual simple rep session. Nothing complicated. 8 x 1000"
"What the interval recovery?"
"Minute and a half"
"How did it go?"
"Rubbish, to be honest. Legs were still suffering after Sunday's 12 miler"
"But you could have predicted that, surely?"
"Yeah, but I was delivering into Nelson so I just carried on to the track as usual"
"So you could describe the session as a perfunctory one?
"I could, if I knew what the word meant. Does it mean slow but got less slow as it went on?"
"No it means done as a matter of routine, I think. Still, 8000 metres of effort, can't be bad."
"Suppose not. I actually did another, making 9"
"Why was that?"
"Well, I had been given a pair of shoes to try out by a fashion footwear brand and thought I would see how they felt over 1000 metres"
"And?"
" I have been selling running shoes since 1975 and can honestly say they are the most unusual shoes I have ever worn!"
"Why was that, then?"
"When you first put them on you feel as if you have a big lump under your arch. The idea is that you are forced to run on your forefoot. Actually works when running fast but the initial feel is so different I don't think they will sell"
"What make are they?"
"Can't say.....but I could do a sketch?
"Yeah, get it!"
"Any other news then?
"Yeah, I'm thinking of trying a new line for the business. An idea from America."
"I thought we'd seen all new running ideas. Was is it then?
"Running wedding dresses!"
"How do you mean?"
"Custom made white wedding dresses which you can run your race in properly, even achieve a P.B. and then get married in at the finish line."
"You mean with technical wicking fabrics used and made especially for the bride?"
"Yeah. You know what they say; what the Americans do, we copy"
"How much do they cost over there?"
"From 1760 dollars!!"
"Must be very technical fabric!"
"How far have we done?"
"2 miles in 20 minutes. All these stiles are slowing us down"
"Not exactly Mo Farah pace is it"
"Oh I don't know. Did you see that 5K he ran at the weekend"
"Yeah, he jogged 14.00 to win the UK trial"
"Not that one. The one he ran the day before in over 23 minutes."
"You kidding?"
"No he ran the Bushy Parkrun with his wife, Tania"
"Good for him. I should run with my wife Pat more"
"Cavendish tea rooms are busy"
"Yeah, loads of cyclists taking a break"
"You never see runners stopping for tea and cake on a run, do you?"
"Perhaps that's where we 're going wrong"
"There's a mountain biker ahead"
"Thought they didn't allow biking on the Strid?"
"I think he knows that. That's why he's not pedalling"
"Or perhaps he hasn't worked out that pedalling helps him to move forward"
"You going to make a sarcastic remark to him, aren't you?"
"Moi, would I do that"
"Yes, you always do.......knew you would!"
"Speed up a bit....he's started to pedal ....and catching us up!"
"Was there anything interesting in the Athletics Weekly mag?
"Nice picture of Kelly Sotherton with no clothes on!
"Other than that!
"Interesting result from the UK trials with the womens 10K"
"Why interesting?"
" There were only 5 entries and only 4 finishers. One Ethiopian, 2 Japanese and Soina Samuels from my club Sale. So Sonia became UK champion with only her in it"
"Doesn't say much for Uk endurance director, does it!"
"This bit's quite hilly, isn't it?
"Yeah. I think I'm having a turn"
"How do you mean?"
"I 'm seeing double. 2 women coming towards me with red hair, black tops and white jeans"
"They're identical twins, you nutter!"
"Thank God for that!"
"What are you doing this afternoon?"
"Probably do my blog"
"Does anyone ever read it?"
"To be hoped so. It's taken me ages to type everything I've said in red!"
"Do you ever get any comments?"
"No, because it's b****y difficult to do!
"I'm doing a run at conversational pace but I'm not running with anyone else"
"Oh, I see."
"What run are you...sorry we.....going to be doing?"
"8 miles on the trail, past Bolton Abbey and on to the Strid"
"Are you sure? It'll be busy; holiday time and the sun's shining"
"Be worse, Saturday or Sunday"
"True"
"How far have we done?"
"A mile. How are you feeling?"
"Not too bad but Wednesday's track session is still in the legs"
"What did you do?"
"Usual simple rep session. Nothing complicated. 8 x 1000"
"What the interval recovery?"
"Minute and a half"
"How did it go?"
"Rubbish, to be honest. Legs were still suffering after Sunday's 12 miler"
"But you could have predicted that, surely?"
"Yeah, but I was delivering into Nelson so I just carried on to the track as usual"
"So you could describe the session as a perfunctory one?
"I could, if I knew what the word meant. Does it mean slow but got less slow as it went on?"
"No it means done as a matter of routine, I think. Still, 8000 metres of effort, can't be bad."
"Suppose not. I actually did another, making 9"
"Why was that?"
"Well, I had been given a pair of shoes to try out by a fashion footwear brand and thought I would see how they felt over 1000 metres"
"And?"
" I have been selling running shoes since 1975 and can honestly say they are the most unusual shoes I have ever worn!"
"Why was that, then?"
"When you first put them on you feel as if you have a big lump under your arch. The idea is that you are forced to run on your forefoot. Actually works when running fast but the initial feel is so different I don't think they will sell"
"What make are they?"
"Can't say.....but I could do a sketch?
"Yeah, get it!"
"Yeah, I'm thinking of trying a new line for the business. An idea from America."
"I thought we'd seen all new running ideas. Was is it then?
"Running wedding dresses!"
"How do you mean?"
"Custom made white wedding dresses which you can run your race in properly, even achieve a P.B. and then get married in at the finish line."
"You mean with technical wicking fabrics used and made especially for the bride?"
"Yeah. You know what they say; what the Americans do, we copy"
"How much do they cost over there?"
"From 1760 dollars!!"
"Must be very technical fabric!"
"2 miles in 20 minutes. All these stiles are slowing us down"
"Not exactly Mo Farah pace is it"
"Oh I don't know. Did you see that 5K he ran at the weekend"
"Yeah, he jogged 14.00 to win the UK trial"
"Not that one. The one he ran the day before in over 23 minutes."
"You kidding?"
"No he ran the Bushy Parkrun with his wife, Tania"
"Good for him. I should run with my wife Pat more"
"Cavendish tea rooms are busy"
"Yeah, loads of cyclists taking a break"
"You never see runners stopping for tea and cake on a run, do you?"
"Perhaps that's where we 're going wrong"
"There's a mountain biker ahead"
"Thought they didn't allow biking on the Strid?"
"I think he knows that. That's why he's not pedalling"
"Or perhaps he hasn't worked out that pedalling helps him to move forward"
"You going to make a sarcastic remark to him, aren't you?"
"Moi, would I do that"
"Yes, you always do.......knew you would!"
"Speed up a bit....he's started to pedal ....and catching us up!"
"Nice picture of Kelly Sotherton with no clothes on!
"Other than that!
"Interesting result from the UK trials with the womens 10K"
"Why interesting?"
" There were only 5 entries and only 4 finishers. One Ethiopian, 2 Japanese and Soina Samuels from my club Sale. So Sonia became UK champion with only her in it"
"Doesn't say much for Uk endurance director, does it!"
"This bit's quite hilly, isn't it?
"Yeah. I think I'm having a turn"
"How do you mean?"
"I 'm seeing double. 2 women coming towards me with red hair, black tops and white jeans"
"They're identical twins, you nutter!"
"Thank God for that!"
"What are you doing this afternoon?"
"Probably do my blog"
"Does anyone ever read it?"
"To be hoped so. It's taken me ages to type everything I've said in red!"
"Do you ever get any comments?"
"No, because it's b****y difficult to do!
Wednesday, 3 August 2011
Running on empty meets running on empty!
I didn't mention earlier in the week when referring to Sunday's run with Jon W. that we were joined for a couple of miles by a 3rd runner; a very capable looking young lady who had crossed one of the canal bridges in front of us and run ahead on the towpath. Naturally our pace quickened...
We caught up to her and she ran with us until we reached 5 Rise Locks where we turned back and she carried on. But the couple of miles we shared were long enough for us to ask her about her running. Usual obvious questions, "Do you run for a club?" " Run any races lately?"
I was expecting to hear about some good performances but neither of us expected to hear that she was a former Great Britian and England team member as a junior; a highlight being a 4th in the World Junior Cross County Champs. as a member of a south of England club, Parkside Harriers. She has performed excellently up to a couple of years ago but it was her experience with coping with the development of an eating disorder which perhaps colours her present running approach.
ALLIE OUTRAM learnt that her eating disorder problem, was shared by many other females in the G.B. team and has written a book called RUNNING ON EMPTY in which, I read, she describes with "heartbreaking candour and poignant intimacy" "the complexities and inner struggles of her battles with anorexia" (Amazon product description).
Allie has without doubt written her book to increase awareness of anorexia and bring the hope of a brighter, healthier, more successful future for sufferers ; as she now enjoys.
A world class runner writing to inspire others trying to cope with a disease which we learn this week is even touching the lives of children as young as 5 years old.
She "lifts the lid" on an international scene in which she could almost justify, whilst concealing, her "eating disordered behaviour". An obsession with weight which she says many coaches actually encouraged; hopefully without realising thedamage they wre doing.
She is currently helping others in her role as a psychological wellbeing practitioner. But, having reached the top rungs on the running ladder of success, is at the moment not quite ready to accept slower times than those she previously enjoyed. Far from alone in that view.
We caught up to her and she ran with us until we reached 5 Rise Locks where we turned back and she carried on. But the couple of miles we shared were long enough for us to ask her about her running. Usual obvious questions, "Do you run for a club?" " Run any races lately?"
I was expecting to hear about some good performances but neither of us expected to hear that she was a former Great Britian and England team member as a junior; a highlight being a 4th in the World Junior Cross County Champs. as a member of a south of England club, Parkside Harriers. She has performed excellently up to a couple of years ago but it was her experience with coping with the development of an eating disorder which perhaps colours her present running approach.
Allie has without doubt written her book to increase awareness of anorexia and bring the hope of a brighter, healthier, more successful future for sufferers ; as she now enjoys.
She "lifts the lid" on an international scene in which she could almost justify, whilst concealing, her "eating disordered behaviour". An obsession with weight which she says many coaches actually encouraged; hopefully without realising thedamage they wre doing.
She is currently helping others in her role as a psychological wellbeing practitioner. But, having reached the top rungs on the running ladder of success, is at the moment not quite ready to accept slower times than those she previously enjoyed. Far from alone in that view.
Monday, 1 August 2011
A return to Golden Acre Park
Yesterday's 12 miler was without doubt the best distance training run of the year. So naturally I wasn't going to be up for much today; whether quality or quantity. I decided to drive to Golden Acre Park on the way to Leeds where I have raced once, but never used for training. I hadn't figured on it being so very busy with it being school holiday time, but within minutes the trails were pretty empty and I managed 4 slow miles. Could become another regular training spot.
The park was the venue for last week's GOLDEN ACRE RELAY. A 3 x 2.75 mile grass/ttrail evening relay hosted by Leeds based club, ABBEY RUNNERS. I went up last Wednesday to hopefully advance video technique which I apprecate is still pretty basic whilst , of course,
enjoying some local action which I see less of being a member of a North West club.
The delay in posting is due to the universal problem Youtube have in deleting the original audio sound track and replacing it with the piece of music chosen from their approved catalogue.
For those unfamiliar this procedure known as "audioswap" youtube says it will take " a few minutes"....but I gave up after 3 DAYS as I suspect thousands of people worldwide have.
3 days is a lot of minutes Youtube.
Apparently this function has had problems for several years!
Consequently I did my own thing with "Fanfare for the Common Man " by Emerson, Lake & Palmer.....................
The park was the venue for last week's GOLDEN ACRE RELAY. A 3 x 2.75 mile grass/ttrail evening relay hosted by Leeds based club, ABBEY RUNNERS. I went up last Wednesday to hopefully advance video technique which I apprecate is still pretty basic whilst , of course,
enjoying some local action which I see less of being a member of a North West club.
The delay in posting is due to the universal problem Youtube have in deleting the original audio sound track and replacing it with the piece of music chosen from their approved catalogue.
For those unfamiliar this procedure known as "audioswap" youtube says it will take " a few minutes"....but I gave up after 3 DAYS as I suspect thousands of people worldwide have.
3 days is a lot of minutes Youtube.
Apparently this function has had problems for several years!
Consequently I did my own thing with "Fanfare for the Common Man " by Emerson, Lake & Palmer.....................
Sunday, 31 July 2011
Thanks partner! the benefit of training with others.
FRIDAY TRACK SESSION
With the schools now on holiday, fortunately, there was no chance of not being able to slot back into routine with a track session on Friday. No school sports taking place to prevent my (illegal) access.
Reasonable trail runs on Wednesday and Thursday indicated the old legs were recovering from the weekend's 10 miler but I wasn't really expecting the track to be set alight! Having barely run much below 9 mins pace all week, I thought anything under 8 minute miling would be a bonus.
I opted then for more of a speed/endurance session of 5 x mile but went for a fairly short recovery (for me!)
of just 2 minutes.....to offset the lack of quality pace.
As usual the rep. times improved as from first to last. 7.43 7.43 7.34 7.29 7.20.
So at best it was acceptable as a half marathon session but without a race in the legs I would hope for better if I do the rep session again any time soon.
SUNDAY LONG RUN
For once I had an arrangement for company on the Sunday run; and as my younger partner is faster than me I played safe with just a short 4 on Saturday. Whilst being a tad apprehensive that my pace would make the run less than worthwhile for my partner, I thought that Jon Willingham, an ex Valley Strider but now with Bingley, might just drag a better pace from me than when I'm running solo.
I keep saying that training alone all the time is not conducive to the best racing performances but it's the choice I make by training when and where I do.
I had told Jon the normal splits for the canal run of 10 or more and in making the arrangement he seemed quite happy. I think it's quite important when training with others that it's clear what the plan for the run is and what the pace is likely to be.
Jon knew the first two miles would be the slowest and having dabbled with a bit football yesteday at a family social was quite happy as his legs were suffering.
The following splits are testament to the benefit of running with a partner on occasions.
9.07 8.45 8.14 8.10 7.58 8.08 (50.25) down to 5 Rise Locks (Bingley)
8.09 8.03 7.58 7.58 8.00 7.55 (48.08) 12 miles in 1.38.33 ; (last 10 miles in 80.41)
Compares very favourably with 1:45.08 for 12 miles in that 13.1 just recently.
So thanks Jon! Hopefully we can link up for some more runs soon but I'll give his speed session on Tuesday a miss. This 62 year will need a couple of days recovery.
Chasing numbers? .....that 12 took me to 46 on the week, 1231 on the year.....average just over 41. Not bad but I still suspect the M60s beating me are doing more and I need to up my game.
With the schools now on holiday, fortunately, there was no chance of not being able to slot back into routine with a track session on Friday. No school sports taking place to prevent my (illegal) access.
Reasonable trail runs on Wednesday and Thursday indicated the old legs were recovering from the weekend's 10 miler but I wasn't really expecting the track to be set alight! Having barely run much below 9 mins pace all week, I thought anything under 8 minute miling would be a bonus.
I opted then for more of a speed/endurance session of 5 x mile but went for a fairly short recovery (for me!)
of just 2 minutes.....to offset the lack of quality pace.
As usual the rep. times improved as from first to last. 7.43 7.43 7.34 7.29 7.20.
So at best it was acceptable as a half marathon session but without a race in the legs I would hope for better if I do the rep session again any time soon.
SUNDAY LONG RUN
For once I had an arrangement for company on the Sunday run; and as my younger partner is faster than me I played safe with just a short 4 on Saturday. Whilst being a tad apprehensive that my pace would make the run less than worthwhile for my partner, I thought that Jon Willingham, an ex Valley Strider but now with Bingley, might just drag a better pace from me than when I'm running solo.
I keep saying that training alone all the time is not conducive to the best racing performances but it's the choice I make by training when and where I do.
I had told Jon the normal splits for the canal run of 10 or more and in making the arrangement he seemed quite happy. I think it's quite important when training with others that it's clear what the plan for the run is and what the pace is likely to be.
Jon knew the first two miles would be the slowest and having dabbled with a bit football yesteday at a family social was quite happy as his legs were suffering.
The following splits are testament to the benefit of running with a partner on occasions.
9.07 8.45 8.14 8.10 7.58 8.08 (50.25) down to 5 Rise Locks (Bingley)
8.09 8.03 7.58 7.58 8.00 7.55 (48.08) 12 miles in 1.38.33 ; (last 10 miles in 80.41)
Compares very favourably with 1:45.08 for 12 miles in that 13.1 just recently.
So thanks Jon! Hopefully we can link up for some more runs soon but I'll give his speed session on Tuesday a miss. This 62 year will need a couple of days recovery.
Chasing numbers? .....that 12 took me to 46 on the week, 1231 on the year.....average just over 41. Not bad but I still suspect the M60s beating me are doing more and I need to up my game.
Wednesday, 27 July 2011
ELSWICK EXPRESS...........the video
We've been having "BIG FUN" making a 10 minute video of last Saturday's race.........WARNING! THE FILM BEGINS WITH NAKED SCENES WHICH WILL OFFEND THE MAJORITY. APOLOGIES!!
Tuesday, 26 July 2011
The weekend....... still in the legs
ULLSWATER
After the Elswick Express 10 miler on Saturday, Birthday girl, Pat, and I returned to the M6 and headed north to the Lake District for a couple of nights.Waking to the dreadful ,horrific mass killings in Norway and the death of 27 year old Amy Winehouse, we determined to lift the spirits with a short cruise on Ullswater. We would board the lake steamer from Glenridding, get off at Howtown on the other side of the lake and walk back to Glenridding via Patterdale.
A walk of 7 miles according to the guides.
The boat gradually filled with over a hundred people and I had thought that the majority would be going all the way up the lake to Pooley Bridge. Not so.....
As we moored at Howtown it seemed more than half the passengers were getting off as well and had the same plan in mind. So much so that having raced on Saturday, we were racing again on Sunday! As we all headed across the jetty and made for the narrow lake side trail.
Unlike most motorists, walkers in front seemed to sense those coming onto their rear and would pull aside.
So we made good , steady progress.
Not that speed was the main objective of course as the route offers tremendous elevated views of Ullswater from north to south.
A very pleasant change but was it a good post race
recovery exercise. Probably not!
It's Tuesday evening now as I write this and whether it was the 10 mile race or this 7 mile trail walk, my legs feel like they taken quite a bashing!
2 miles was more than enough on Sunday evening. I jogged 3 miles on the grass yesterday labouring for
nearly 30 minutes.
Today's I went back on the road for a flat 5 and only just managed to hit target pace with 45 minutes. 2 minutes slower than race pace. Better ....but still quite a chore!
Monday, 25 July 2011
ELSWICK EXPRESS 10 MILE ROAD RACE.....a rare category win
Of course relatively few competitors has certain advantage. No parking problems, ( if you arrive early enough), no toilet queues, no queues to enter on the day and over the start line within seconds.
In all these respects then the Fylde Coast race would fit the "low key" bill. But one big disadvantage can be the lack of a group to run with and large gaps between runners.
The venue was easy to find just minutes off the M55 to Blackpool road. The virtually flat course, on relatively "quiet" country lanes, was well marshalled; preventing runners cutting the corners which can course problems from cars for following runners.
The event went much to expectation. Another case of catch them if I can!
Having opted for my white mesh 2nd change strip as the morning temperature increased I set off aiming for splits as near to 7 minute per mile as possible but I could feel discomfort in the right hamstring almost immediately and eased back a touch.
The field quickly spread and after just 2 miles I was isolated. But I could see 11 in front and hoped that if I could just maintain the pace, recent races would suggest the younger, initially faster runners would start to wilt in the warm conditions and come back to me one by one. I say me but I was not alone on this overtaking mission.
Another mature gentleman" had exactly the same plan. He would over take, I would overtake. But try as I might I just couldn't get to him. Fortunately, Cliff Utting (Red Rose) was an M55 and so I managed to work through to win the M60 category.
7.09 7.06 7.14 7.11 7.06 7.05 7.05 7.01 7.04 6.46............70.52 on the Garmin.
However, I was still 42 seconds from the line (!) and so official time was down as 71.34 (52 of 130)
Other garmin users said they were showing over 10 miles but race measurer, Brian Porter, assured us that it was "spot on".
I hope this event continues to grow. It can certainly take up to 200. The route is not totally flat but the inclines are not really challenging. We did have to cope with a cool westerly from midway but that's too be expected on the Fylde coast.
See you there next year?
Friday, 22 July 2011
Nike SportWatch GPS....and a mountain of dead skin!
I was feeling fairly upbeat as I reported at the local NHS chiropody department for an appointment made 6 months ago. I took one of two seats outside the treatment room and with a lady occupying the other seat I thought at first I might have a 20 minute wait.
But she immediately reassured me that I wouldn't have to wait long, she said,
"I'm just waiting for my mother and besides they only treat the over 65s , don't they!"
So that was my bubble burst after a couple of more favourable comments from customers in the shop last week! In reply I bit my tongue and said that they did treat younger people as well.
I was there to have the POROKEROTOTIC lesions (seed corns) scalped out: a process I wrote about fully last year (June 26th). The appointment was very opportune, following the last visit in February, as over the last couple of weeks I was starting to fell discomfort in area of the metatarsal pads. It's felt more on the left foot so obviously a consequence of my gait.
After twenty minutes of slicing away with her freshly sterilized scalpel , twenty minutes in which the affable lady chiropodist proudly tells me about her sons and their university careers, the floor is covered with shavings and she brushes up a "mountain of dead skin".
The feet are a bit delicate but no real concern as yesterday and today I only had to log up 2 short easy runs before tomorrow's 10 miler on the Fylde coast just to the east of Blackpool.
I first ran the 10 mile distance back in 1974 and had regularly run anything up to half a dozen 10s in a year to a present total of 102. But as times have steadily slowed , I think I must have been trying to avoid an abyss, namely going over the 70 minute mark. Consequently I've only raced 2 in the last 5 years.
Anyway , tomorrow it's time to stop avoiding the inevitable. If I'm to tackle a half later a few 10 milers would serve as good build up races ....even if the finishing time begins with a 7. Needs must and all that.
Going back to age, one person who defintely defies the date on her birth certificate is my dear wife Pat. It's her ** birthday tomorrow, so perhaps to help her return to racing , we've taken a NIKE SportWatch with Tom Tom GPS from COMPLETE RUNNER stock for her to play with. http://www.completerunner.co.uk/ for full spec. but meanwhile you might like to check out some videos.
But she immediately reassured me that I wouldn't have to wait long, she said,
"I'm just waiting for my mother and besides they only treat the over 65s , don't they!"
So that was my bubble burst after a couple of more favourable comments from customers in the shop last week! In reply I bit my tongue and said that they did treat younger people as well.
I was there to have the POROKEROTOTIC lesions (seed corns) scalped out: a process I wrote about fully last year (June 26th). The appointment was very opportune, following the last visit in February, as over the last couple of weeks I was starting to fell discomfort in area of the metatarsal pads. It's felt more on the left foot so obviously a consequence of my gait.
After twenty minutes of slicing away with her freshly sterilized scalpel , twenty minutes in which the affable lady chiropodist proudly tells me about her sons and their university careers, the floor is covered with shavings and she brushes up a "mountain of dead skin".
The feet are a bit delicate but no real concern as yesterday and today I only had to log up 2 short easy runs before tomorrow's 10 miler on the Fylde coast just to the east of Blackpool.
I first ran the 10 mile distance back in 1974 and had regularly run anything up to half a dozen 10s in a year to a present total of 102. But as times have steadily slowed , I think I must have been trying to avoid an abyss, namely going over the 70 minute mark. Consequently I've only raced 2 in the last 5 years.
Anyway , tomorrow it's time to stop avoiding the inevitable. If I'm to tackle a half later a few 10 milers would serve as good build up races ....even if the finishing time begins with a 7. Needs must and all that.
Going back to age, one person who defintely defies the date on her birth certificate is my dear wife Pat. It's her ** birthday tomorrow, so perhaps to help her return to racing , we've taken a NIKE SportWatch with Tom Tom GPS from COMPLETE RUNNER stock for her to play with. http://www.completerunner.co.uk/ for full spec. but meanwhile you might like to check out some videos.
Wednesday, 20 July 2011
The week ...so far.
"When it's pouring down rain and you're bowling through the wet, there's satisfaction in knowing you're out there and the others aren't"
Snell didn't win 2 800 metre golds and a 1500 gold by missing sessions because it was too hot, too cold or raining.
Thinking about racing 1500 metres, I'm sure most coaches stress consistency of effort as a major factor in preparing to be in peak condition to perform as well as possible in championships whatever the level.
So I found it puzzling and frustrating as a viewer of last weekend's European championships to see athletes who have trained for months to race 1500 metres, including one GB athlete who lined up as favourite, only to jog around for 2 laps and then be outsprinted , well beaten by the 800 metre champion, recording a time a fuill 17 seconds slower than her season's best and finishing 7th. Surely best to come back from a championship with a PB whatever your position. But,hey, what do I know.
I do know that Sunday's 13.1 effort was certainly felt on Monday's 4 and Tuesday's 8. Tired, indeed. Testing the resolve.
The weather lately has certainly been testing for us all as we've said but fortunately this morning friend Sally M. and I enjoyed a dry run around the reservoirs. Thanks Sally. Good to have some company for a change; at a pace which was certainly better than the last 2 days. So much so that I think I'll be OK for a race on Saturday.
With a desire to race a half in the next few months I think at least one 10 miler would be a good step up from my frequent 10ks; so all being well I'll do the Elswick Express 10 on the Fylde.
I say all being well because you never know what can happen when out training. For example,
I spoke this morning to a very experienced runner who had fallen when training and had had to have shoulder surgery.
Of course, the task of the self coached is to construct a week of running which bears in mind the days of the week prior and the weekend and week to come. Get the organization wrong, for example, too hard a sesion after a race or a hard long run and injury can occur. The self coached has only himself to blame.
Avoiding set backs through injury at all costs.
I was surprised then to read a comment by one GB international, frequently out of action, who stated that her coach was "excellent at keeping athletes fit when injured" (!) Surely if he was an excellent coach then she wouldn't keep getting injured in the first place. Or perhaps she was just accident prone.
Then again, perhaps I've become too cautious, perhaps I now spread my hard efforts out too thinly, perhaps I've cut down mileage, speed sessions and number of runs per week too much . Maybe, but it's 6 months since I've been forced to miss a day so hopefully that will count for something on Saturday in the first 10 miler for three years but inevitably it'll be the slowest.
But not because I've jogged along "tactically" for 7 miles then changed gear for the last 3 miles ...............like a 1500 metre runner!
MIND YOU IF IT RAINS...................I MIGHT NOT BOTHER !
Sunday, 17 July 2011
Solo half marathon
I decided to run a half marathon today, Sunday. Note run......... not race. There was only me involved.
It was a late decision; made after 5 miles into a run of indeterminate length. You know , one of those days when you decide to "just see how it's going".
One of those days when it's not going great so perhaps paradoxically you go for quantity rather than quality!
Running out and back on the canal with wind and rain breaking through the tree lined towpath to my right it was tempting to turn back after 4, but I plodded on to 5 .......poor miles of 9.32 9.28 8.49 8.48 and 8.48....but then I thought, " no today I need to notch up the long run!" so decided to carry on to 5 Rise Locks which would give me 12 then add 1.1 to give me the half marathon distance.
Having committed to a target the pace actually picked up quite respectably. Racing at approx. 7/mile pace I would regard 8.30/ mile on a run like this as Ok and managed to return an average of 8.28 for the last 8. Satisfactory. But the sluggish first 5 meant that a total return of 1: 54 for the half distance.
A mere 46 minutes slower than P.B. But that was a long time ago.....and racing is racing!
Talking of P.Bs, somewhat "tongue in cheek" I wrote last week that Pat and I had recorded PBs for 7K last week ; basically because we had never run 7K before! But, not unexpectedly, blog reader Malcolm W. correctly pointed out that I would have gone through 7K faster than last week's race time of 30.32 in many of my marathons. He's right of course, at best about 24 minutes which would have been good enough for top 3 at Debdale with 35k to go.
Those were the days; true PBs very much a thing of the past.
The knowledge that improvement in race times is a thing of the past is something that many runners just can't get their heads around and see an end to their racing; which is a shame. It seems as well that the higher the athlete goes so the harder it is to keep racing. I was never more than county standard at best, never regarded myself as having anything of a big reputation to live up to so no big deal.
It seems to be harder for the ladies. Several local heroes in this area who can't face a return to racing in case the wins don't come again. It's easier to leave a reputation intact. But I think when you've not raced for a while you just have put yourself on the line and see how fit or unfit you are. Braver runners do just that of course and commit to racing their back to the top. Suffering and accepting places down the field on the way.
So, going back, that 13.1 gave me 53 for the week. The extra mile giving me my biggest mileage week of the year. But after Sunday's race it's been hard work and not quite to plan.
I arrived at the track on Friday to find that several hundred primary age children had beaten me to it...again!!
Firmly ensconced trackside with their lunch boxes on their laps, ready to watch or participate in an afternoon of fun and games. How could they!
![]()
So it was tempo run time on the canal instead.
3 mile warm up ..... 3 miles just above race pace..with 2 to close. The last one for which I switched to try another new shoe....more later.
Hard work then in the Friday's noon day sunshine. So hot that for the first time since who knows when that I actually trained in a vest./singlet!
Could it last for the weekend...no chance.
Yesterday and today the weather flipped. It as back to rainwear but at least we weren't trying to play links golf or climb a col on a bike in the Pyrenees.
Saturday's 7 mile trail run on the Strid was a slog in heavy rain throughout . No doubt taking the edge off today's pace. A miserable morning. Tired from Friday's tempo run, the conditions made the run a real chore.
I ended it feeling wet and weary and cursing the weather. Feeling really sorry for myself.
![]()
But as I had finished my efforts paled somewhat as
I talked to teenagers who had trudged the whole morning in the torrid conditions with huge heavy backpacks on. Duke Of Edinburgh Award and all that!
They too must have been cursing the English weather with it's severe contrasts.....let's see what this week brings.
Hopefully better, ......but don't hold your breath.
It was a late decision; made after 5 miles into a run of indeterminate length. You know , one of those days when you decide to "just see how it's going".
One of those days when it's not going great so perhaps paradoxically you go for quantity rather than quality!
Running out and back on the canal with wind and rain breaking through the tree lined towpath to my right it was tempting to turn back after 4, but I plodded on to 5 .......poor miles of 9.32 9.28 8.49 8.48 and 8.48....but then I thought, " no today I need to notch up the long run!" so decided to carry on to 5 Rise Locks which would give me 12 then add 1.1 to give me the half marathon distance.
Having committed to a target the pace actually picked up quite respectably. Racing at approx. 7/mile pace I would regard 8.30/ mile on a run like this as Ok and managed to return an average of 8.28 for the last 8. Satisfactory. But the sluggish first 5 meant that a total return of 1: 54 for the half distance.
A mere 46 minutes slower than P.B. But that was a long time ago.....and racing is racing!
Talking of P.Bs, somewhat "tongue in cheek" I wrote last week that Pat and I had recorded PBs for 7K last week ; basically because we had never run 7K before! But, not unexpectedly, blog reader Malcolm W. correctly pointed out that I would have gone through 7K faster than last week's race time of 30.32 in many of my marathons. He's right of course, at best about 24 minutes which would have been good enough for top 3 at Debdale with 35k to go.
Those were the days; true PBs very much a thing of the past.
The knowledge that improvement in race times is a thing of the past is something that many runners just can't get their heads around and see an end to their racing; which is a shame. It seems as well that the higher the athlete goes so the harder it is to keep racing. I was never more than county standard at best, never regarded myself as having anything of a big reputation to live up to so no big deal.
It seems to be harder for the ladies. Several local heroes in this area who can't face a return to racing in case the wins don't come again. It's easier to leave a reputation intact. But I think when you've not raced for a while you just have put yourself on the line and see how fit or unfit you are. Braver runners do just that of course and commit to racing their back to the top. Suffering and accepting places down the field on the way.
So, going back, that 13.1 gave me 53 for the week. The extra mile giving me my biggest mileage week of the year. But after Sunday's race it's been hard work and not quite to plan.
I arrived at the track on Friday to find that several hundred primary age children had beaten me to it...again!!
Firmly ensconced trackside with their lunch boxes on their laps, ready to watch or participate in an afternoon of fun and games. How could they!
3 mile warm up ..... 3 miles just above race pace..with 2 to close. The last one for which I switched to try another new shoe....more later.
Hard work then in the Friday's noon day sunshine. So hot that for the first time since who knows when that I actually trained in a vest./singlet!
Could it last for the weekend...no chance.
Yesterday and today the weather flipped. It as back to rainwear but at least we weren't trying to play links golf or climb a col on a bike in the Pyrenees.
Saturday's 7 mile trail run on the Strid was a slog in heavy rain throughout . No doubt taking the edge off today's pace. A miserable morning. Tired from Friday's tempo run, the conditions made the run a real chore.
I ended it feeling wet and weary and cursing the weather. Feeling really sorry for myself.
I talked to teenagers who had trudged the whole morning in the torrid conditions with huge heavy backpacks on. Duke Of Edinburgh Award and all that!
They too must have been cursing the English weather with it's severe contrasts.....let's see what this week brings.
Hopefully better, ......but don't hold your breath.
Thursday, 14 July 2011
Probably the majority of club runners who competed in Sunday's race have already put themselves through a speed session at race pace. Many no doubt giving themselves only one day recovery before "locking horns " down their club on Tuesday night. Problem being that at the club are many who haven't raced the previous Sunday and it's hard to just do your own thing.
No temptation of me, Billy No Mates, as I decide when to force it and when not to. Perhaps I'm too complacent! But over the years I've been forced by slower recovery rate to postpone the speed session and this week the track session will be tomorrow, Friday.
Not that I've been totally idle since Sunday's race. A flat 5 on Monday, followed by a 7 running into the Nelson shop via the canal.
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I always have company on the first stretch of the Leeds Liverpool canal from Salterforth to Foulridge ......in the shape of a heron! When it spots me coming, it prepares for take off then flies in front.....lands....waits for me to catch up...then repeats the game several times before giving up and flying off!
Sunday's race was the 4th of 5 in the Manchester parks series. The last at Boggart Hole Clough is
very hilly and mindful of that and generally concerned to stay in touch with hill work, yesterday I revisited the Ilkley trail race route. A race which unfortunately clashed this year with our Sale 5.
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A great course with great views back over Ilkley and up to the Cow and Calf and Ilkley moor generally. Not the most testing of climbs in the valley but quite enough for hamstrings still fragile from Sunday.
So much so that I made today's run as flat as possible. A 6 miler on the road out and back from the Ilkley shop. A first run in the new LUNARGLIDE 3 which i featured on the blog last week. Today I was aiming for a "steady" average pace which for me would be 8.30..51 in total.
The shoe didn't let me down. 51.03. An extremely comfortable upper, well cushioned without being too forgiving and the supportive benefit of the dynamic system was very apparent. Certainly a winner for the long runs if I can get used to having a black shoe on my feet for running.
1986. A look back at this week 25 years ago.
Reviewing the list of races run in 1986 it would appear that I decided to have on "last hurrah" at this time of year then take a break. 14 races, including 2 marathons and 3 half marathons, had obviously taken a toll and it was time to consolidate.
The last race before the break was the KIRK DEIGHTON 10 MILE ROAD RACE. To be frank the event is memorable for not being memorable! I have even had to look up where Kirk Deighton is and it still dosn't ring a bell!
However, results show it was another show of strength and depth by Leeds based club, Valley Striders with 5 of us in the first 13. The race was won by S. Sutcliffe of Gateshead in 50.46, Brian Eden was our first home in second place in 51.12 with Sheffield's Carl Nightingale 3rd in 51.20.
Harrogate's Ben Grant, who is still running extremely well in his '60s, was 5th in 51.46.
The other Valley Striders up front were Hilary Mc Ewan (7th in 52.07) Jeff Coulson (52.42)
myself (11th in 53.20) and Terry Bean (13th. in 53.26) . Blog reader Martin Lister was 26th in 56.26.
I only have the first sheet of the results. It shows that Paul Stockburn of Harrogate ran 57.26 for 40th position. A time which would have been good enough for 5th place in last weekend's Eccup 10 mile and 2nd in the recent Otley 10 miler. Answers on a postcard.....!?
So it was time for a break from racing. Next race another 10 miler at Burnsall on August 23rd.
No temptation of me, Billy No Mates, as I decide when to force it and when not to. Perhaps I'm too complacent! But over the years I've been forced by slower recovery rate to postpone the speed session and this week the track session will be tomorrow, Friday.
Not that I've been totally idle since Sunday's race. A flat 5 on Monday, followed by a 7 running into the Nelson shop via the canal.
Sunday's race was the 4th of 5 in the Manchester parks series. The last at Boggart Hole Clough is
very hilly and mindful of that and generally concerned to stay in touch with hill work, yesterday I revisited the Ilkley trail race route. A race which unfortunately clashed this year with our Sale 5.
So much so that I made today's run as flat as possible. A 6 miler on the road out and back from the Ilkley shop. A first run in the new LUNARGLIDE 3 which i featured on the blog last week. Today I was aiming for a "steady" average pace which for me would be 8.30..51 in total.
The shoe didn't let me down. 51.03. An extremely comfortable upper, well cushioned without being too forgiving and the supportive benefit of the dynamic system was very apparent. Certainly a winner for the long runs if I can get used to having a black shoe on my feet for running.
1986. A look back at this week 25 years ago.
Reviewing the list of races run in 1986 it would appear that I decided to have on "last hurrah" at this time of year then take a break. 14 races, including 2 marathons and 3 half marathons, had obviously taken a toll and it was time to consolidate.
The last race before the break was the KIRK DEIGHTON 10 MILE ROAD RACE. To be frank the event is memorable for not being memorable! I have even had to look up where Kirk Deighton is and it still dosn't ring a bell!
However, results show it was another show of strength and depth by Leeds based club, Valley Striders with 5 of us in the first 13. The race was won by S. Sutcliffe of Gateshead in 50.46, Brian Eden was our first home in second place in 51.12 with Sheffield's Carl Nightingale 3rd in 51.20.
Harrogate's Ben Grant, who is still running extremely well in his '60s, was 5th in 51.46.
The other Valley Striders up front were Hilary Mc Ewan (7th in 52.07) Jeff Coulson (52.42)
myself (11th in 53.20) and Terry Bean (13th. in 53.26) . Blog reader Martin Lister was 26th in 56.26.
I only have the first sheet of the results. It shows that Paul Stockburn of Harrogate ran 57.26 for 40th position. A time which would have been good enough for 5th place in last weekend's Eccup 10 mile and 2nd in the recent Otley 10 miler. Answers on a postcard.....!?
So it was time for a break from racing. Next race another 10 miler at Burnsall on August 23rd.
Sunday, 10 July 2011
DEBDALE PARK 7K ROAD/TRAIL RACE 2011
It was quite good to know that the warm up would be
guanranteed without interruption but of course the time normally spent travelling to the race was spent mooching about the house after breakfast, nervously waiting to set off on the warm up run.
Pat was making one of her rare race outings today and to be honest after a very indifferent track sesion on Wednesday a thought to run around with her instead of racing 100% crossed my mind for an instant but was quickly dismissed as "wimping out " from the proper task in hand.
Yesterday's pollen heavy jog around the fields did nothing to boost the enthusiasm; breathing very laboured and eyes watering even with the shades on. Not good.
So much so that I even considered refraining from having any alcohol last night in the Italian restaurant. But when we sat down I looked over towards the drinks chiller and the bottles of Moretti Italian lager were calling out, "Drink me, drink me!
How could I refuse.......a couple of glasses of Frascati went down quite well also.
So the race itself. Well, this Manchester park series race was like a Parkrun "with attitude" in that it was 7K
(actually 7.2K) rather than 5K and involved 50% of trail with inclines, not really hills. Given the terrain I predicted a time around the 30 minute mark would be a fair return.
Usual scenario.......let them go and pull back as many as possible ....just like the Platt Fields 10K a fortnight ago. Miles splits being 6.52 6.56 6.56 6.41 with 3.03 for the remaining 0.45.
As many as possible but not, as I forecast, Emma Jones of Belle Vue who I caught just before the
finish in the 10K. I couldn't catch her today...but she was in sight. 36th (30:08 to my 30:32)
In the category FRANK DAY of East Cheshire "stuffed me" again and another non- Grand Prix runner also pushed me back to 3rd. (of 3!)
But the run back "home" could not be started until we had waited to see how PAT had gone on in her return to racing. Needless to say, she was first of the 3 F60 runners; prompting discussion of course about her future training and racing. 89th of 112 in 40:41.
Given the narrowness of the paths, the gates etc.it's as well the number of participants is comparatively low
112 runners today. Plenty of marshalls to ensure the course was adhered to but many competitors said afterwards they would have appreciated some K markers on this unfamiliar distance.
But given that unfamilair distance it meant a PB in our 60s for Pat and myself and probably for many others.
Friday, 8 July 2011
Another Lakes weekend.
I often think that all over the world there are people in offices thinking how can they can justify their existence and salary by mending something that's not really "broken" and so cause problems for the end user. Certainly the case with regard to running shoe design and reacting to certain fads....however minimal!
Blogger staff seem guilty also in this respect. You go away for a nice break in the Lake District only to return and have to relearn the dashboard. Nuisance! Wouldn't be so bad if you could talk to the blogger team but it seems they make the changes and just let us play around until we figure out what changes they have made. I say changes rather than improvements but we have to believe that changes have been made to improve matters rather than change for changes sake.
Anyway, catching up then.........what have I learnt in the last week?
SUNDAY. Running free....unscheduled tempo.
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Whilst it's good to have a plan sometimes it's good to push on from what we have intended. Provided we don't have a race within the next couple of days, of course!
A planned steady 8 up and back down the picturesque KENTMERE VALLEY turned into what I would call a "natural" (i.e. unscheduled) tempo run. The run up the valley went as might have I might have expected. Laboured!
4 miles in 37.28. But (perhaps because I hadn't done a midweek track session ) or simply the thought that I was simply "on the way back" the pace improved and improved so much so that the negative split amounted 5.41. The first mile, albeit uphill, I had been thinking, "this is hard work!" ; the last mile I was running at 2 minutes per mile faster and thinking, "boy, it feels good to be running fast and free!" 31.37 for the return journey. Very satisfying; and great to feel the sun on the forehead.
A tempo run but not planned; as they say, "if it feels good do it!"
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MONDAY. We were blessed with a fine, warm sunny day again and so decided to take the ferry across Lake Windermere from Bowness and run out and back on the lake side. As we left the ferry a young man, wearing baggies, a sleeveless tee and Nike Shox, left the ferry at the same time and as I waited "locating satellites" on the Garmin he said,
"You look like you are about to go for run"
"Yes," I replied," going to run along the side of the lake on the trail, out and back".
"How far is that," he asked.
"About 7," I said.
"I've never run further than 7 but should be Ok" he said and so off we went.
36 year old Heath, as he was called, had come up from Warrington enjoying the fabulous weather and the scenery on his day off. He semed to have no problems coping with the pace despite carrying a backpack which he said contained his "water", phone etc.
The miles passed happily as we chatted about running, work etc whilst admring the magnificent scenery that is Lake Windermere . Heath didn't query the distance at all as he jogged along pretty easily at 9 minute mileing on the lakeside trail . We reached a gate and this made for a suitable turning point.
I said , "let's turn here, that will give us 7 MILES back to where we started"
"7 MILES?!...he said...."I thought you meant kilometres. I 've never run more than 7 kilometres!"
So he was in unknown territory both geographically and distance wise! Then to make matters even more difficult it turned out that his "water" was in fact a nearly full 2 litre bottle which had been bouncing up and down on his back for over half an hour.
But all in all despite his lack of experience over 3 or 4 miles he coped well with the extra miles and so we were able to share the occasion well together. Hopefully he will be inspired to tackle some races. Plenty to choose from in his part of the world.
So good company, good weather...... for a change........a good break.
Blogger staff seem guilty also in this respect. You go away for a nice break in the Lake District only to return and have to relearn the dashboard. Nuisance! Wouldn't be so bad if you could talk to the blogger team but it seems they make the changes and just let us play around until we figure out what changes they have made. I say changes rather than improvements but we have to believe that changes have been made to improve matters rather than change for changes sake.
Anyway, catching up then.........what have I learnt in the last week?
SUNDAY. Running free....unscheduled tempo.
A planned steady 8 up and back down the picturesque KENTMERE VALLEY turned into what I would call a "natural" (i.e. unscheduled) tempo run. The run up the valley went as might have I might have expected. Laboured!
4 miles in 37.28. But (perhaps because I hadn't done a midweek track session ) or simply the thought that I was simply "on the way back" the pace improved and improved so much so that the negative split amounted 5.41. The first mile, albeit uphill, I had been thinking, "this is hard work!" ; the last mile I was running at 2 minutes per mile faster and thinking, "boy, it feels good to be running fast and free!" 31.37 for the return journey. Very satisfying; and great to feel the sun on the forehead.
A tempo run but not planned; as they say, "if it feels good do it!"
"You look like you are about to go for run"
"Yes," I replied," going to run along the side of the lake on the trail, out and back".
"How far is that," he asked.
"About 7," I said.
"I've never run further than 7 but should be Ok" he said and so off we went.
36 year old Heath, as he was called, had come up from Warrington enjoying the fabulous weather and the scenery on his day off. He semed to have no problems coping with the pace despite carrying a backpack which he said contained his "water", phone etc.
The miles passed happily as we chatted about running, work etc whilst admring the magnificent scenery that is Lake Windermere . Heath didn't query the distance at all as he jogged along pretty easily at 9 minute mileing on the lakeside trail . We reached a gate and this made for a suitable turning point.
I said , "let's turn here, that will give us 7 MILES back to where we started"
"7 MILES?!...he said...."I thought you meant kilometres. I 've never run more than 7 kilometres!"
So he was in unknown territory both geographically and distance wise! Then to make matters even more difficult it turned out that his "water" was in fact a nearly full 2 litre bottle which had been bouncing up and down on his back for over half an hour.
But all in all despite his lack of experience over 3 or 4 miles he coped well with the extra miles and so we were able to share the occasion well together. Hopefully he will be inspired to tackle some races. Plenty to choose from in his part of the world.
So good company, good weather...... for a change........a good break.
Saturday, 2 July 2011
ICE IS NICE......
I am truly amazed the extent to which my left thigh has recovered this week. As I wrote previously on Tuesday I drew the line after 2 miles on the grass on the basis that any further would be detrimental. I mentioned that what seemed to work best was the polystyrene cup ICE MASSAGER. A couple of people this week said that they had not thought of this method as a way of relief. so to clarify here's a picture.
It works for me......! Obviously it will melt as you use it, so you have to keep cutting the cup down and, of course, don't forget to lay a towel down under your leg so your carpet doesn't get soaked!
In a perfect world all today's winners would go on to represent
Great Britain as senior athletes but for some winning today will be as good as it gets. Many defeated finalists go instead to be the champions of tomorrow.
It's that time of the year again when all the running company reps drop in to show me their exciting new shoes and apparel ( as they all call it ) for next spring/ summer. Yesterday it was Kurt from Nike who drew my attention to a new video for the LUNARGLIDE 3 which is "launching now".
The video is the best I've seen which illustrates NIKE's DYNAMIC SUPPORT system. Take a peek.....
No speedwork or race for me in my "easy" week which meant for once doing the 2 res run today i was actually a tad fresher for it. Cosequently instead if ambling around in 62 to 63 minutes as normal after a long run or a speed session I ended up racing the time to try to dip under 60 minutes
eventually hitting the button bang on in 60.00 !
If you are racing this weekend, have a good one....!!
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