Showing posts with label Chorley Harriers. Show all posts
Showing posts with label Chorley Harriers. Show all posts
Sunday, September 13, 2009
Club Run
Headed down to the club on Thursday for a nice easy run. Ended up doing over 7 miles at a fairly fast pace, the first tarmac run since the beginning of August and probably the longest since the marathon. My calves and achilles felt pretty battered when I was finished, not the best preparation for the longest MTB ride I've done in years...
Friday, May 22, 2009
Club Run
Quite a bit faster and further than I was expecting, no idea exactly as I left the Garmin at home (after switching it on to let it find itself, d'oh and I set off running still wearing the strap too). 6/7 miles maybe but not at a social pace at all, very enjoyable actually. Knee was fine and legs actually felt the best they have for weeks, apart from my lower legs they still belong to someone else.
As the easing off is working and the run wasn't at social pace I decided against riding in to work today. I also remembered I am on call this weekend and have to bring my laptop home which meant a laden ride on the Spesh rather than an easy cruise on the road bike. Just hope there are no bank holiday problems on the M6 on the way home.
8 miles on Saturday (short, short, short!). Hopefully get the road bike out for a spin on Sunday as its forecast to be warm. 6 miles of "intervals" on Monday/Tuesday, I will speed the legs up a bit but not flog myself and then my last run on Wednesday. I'm not going down to the club as don't want to be doing a run like yesterday so close to the marathon (eek).
As the easing off is working and the run wasn't at social pace I decided against riding in to work today. I also remembered I am on call this weekend and have to bring my laptop home which meant a laden ride on the Spesh rather than an easy cruise on the road bike. Just hope there are no bank holiday problems on the M6 on the way home.
8 miles on Saturday (short, short, short!). Hopefully get the road bike out for a spin on Sunday as its forecast to be warm. 6 miles of "intervals" on Monday/Tuesday, I will speed the legs up a bit but not flog myself and then my last run on Wednesday. I'm not going down to the club as don't want to be doing a run like yesterday so close to the marathon (eek).
Monday, May 18, 2009
Thursday Club Run and a Friday Tempo Run
One thing I've just about had my fill of now is running on my own, it was necessary to get the miles done at the pace I needed to do them but after the 21 miler I am now verging on bored! It doesn't help that I've backed off the MTBing lately too as my legs have been battered from the running and Jez is away.
I was tidying up last week and found the cheque I wrote for my club fees in the bottom of a bag, I was supposed to hand that over at the last XC I did - in February, d'oh! So another reason to get down there.
It was a nice social paced run but my legs felt totally dead and heavy, hills felt difficult and odd so I'm going to have great fun once I start hilly offroad running again. I'll be building it back up almost from scratch again, sigh. I think it was just over 5 miles but being a muppet I forgot to start the Garmin for ages so just a guess.
Friday was supposed to be a tempo run, 1 mile easy then 5 miles at around 8:40 pace . It was windy and grey but actually good running temperature. I managed to dodge the showers. After the easy mile I set off too fast which I was surprised about as my legs just didn't feel like they belonged to me at all. I kept running too fast then it dawned on me that I was going to hit mile five as I was running through the centre of town, no chance of maintaining a consistent pace.
So I changed the plan to a four mile tempo which fitted in better with pace I was running at anyway, I worked hard on the last mile and had gotten progressively faster as the run went on:
8.33, 8.20, 8.12, 8.04
Which I was pleased about as I really felt like I was running with someone else's legs, I wouldn't have gotten that speed out of them the day before. However, once I gave my legs permission to slow down it was like they wanted to stop completely. They came back eventually after about 5 minutes of shuffling but it did show they are really still quite tired. It was a good plan not to try to run fast through town, all the biddies had decamped from the grey prom and were getting in my way in the town centre.
The plan was to rest on Saturday as the forecast looked better for Sunday then out for my long run, a nice "short" 13 miler. I couldn't believe I was regarding a 13 mile run as "short". Only two hours runnning instead three and a half!
I was tidying up last week and found the cheque I wrote for my club fees in the bottom of a bag, I was supposed to hand that over at the last XC I did - in February, d'oh! So another reason to get down there.
It was a nice social paced run but my legs felt totally dead and heavy, hills felt difficult and odd so I'm going to have great fun once I start hilly offroad running again. I'll be building it back up almost from scratch again, sigh. I think it was just over 5 miles but being a muppet I forgot to start the Garmin for ages so just a guess.
Friday was supposed to be a tempo run, 1 mile easy then 5 miles at around 8:40 pace . It was windy and grey but actually good running temperature. I managed to dodge the showers. After the easy mile I set off too fast which I was surprised about as my legs just didn't feel like they belonged to me at all. I kept running too fast then it dawned on me that I was going to hit mile five as I was running through the centre of town, no chance of maintaining a consistent pace.
So I changed the plan to a four mile tempo which fitted in better with pace I was running at anyway, I worked hard on the last mile and had gotten progressively faster as the run went on:
8.33, 8.20, 8.12, 8.04
Which I was pleased about as I really felt like I was running with someone else's legs, I wouldn't have gotten that speed out of them the day before. However, once I gave my legs permission to slow down it was like they wanted to stop completely. They came back eventually after about 5 minutes of shuffling but it did show they are really still quite tired. It was a good plan not to try to run fast through town, all the biddies had decamped from the grey prom and were getting in my way in the town centre.
The plan was to rest on Saturday as the forecast looked better for Sunday then out for my long run, a nice "short" 13 miler. I couldn't believe I was regarding a 13 mile run as "short". Only two hours runnning instead three and a half!
Monday, January 19, 2009
Weekend Activities
On Saturday I raced in the Midlancs XC Leyland race (well it was local). I decided to cycle over there rather than worry about parking the car. The wind was pretty strong and in my face on the way over, but I bimbled along in the sunshine. I made exactly the same mistake as I did last time I tried to get to Worden park and continued on round past Tesco. D'oh. Being on the bike meant it was just a case of cutting through Tesco's bedlam car park to get back on track. Only 4.5 miles of bimbling.
The park was pretty busy, not just with runners and I located the tent area and started cycling across the field a bit to get there. Ground conditions were very wet, stodgy and heavy going, being on a bike with road slick tyres on meant no traction what so ever, after the third time the rear wheel tried to break out on its own I decided it may be prudent to get off and push.
At some point when waiting around the weather changed a little, sky darkened and wind picked up. It was really cold, I did a brief warmup to get my legs used to running again before heading off to the start line. Brief faffing around and we were off. I settled into a pace quite early and just kind of stuck at it, my legs did feel a little heavy but not completely leaden as I'd worried. The course started off running round some flattish fields and football pitches, which were heavy and occasionally even the Walsh's couldn't cope with the mud.
The next section was superb, out into a wooded area, lots of singletrack and a couple of stream crossings. At the end there was a steep bank that the women in front of me were walking up. I had a go at running it, which went well until the mud was so thick it clogged my shoes and I nearly ended up on my knees. I stepped into the leaves at the side to get some traction and even used a handy tree trunk to pull myself up a bit. After that it was back into the park and back round the football pitches which seemed to go on forever and ever.
I crossed the line in 36:40 for 6.4 km 9.13mm pace, not exactly blistering but the longest course yet I think. Really enjoyed it though due to the woodsy section. It was too cold to hang around for much after racing, enough to see the lead men steaming past but I headed back off on my bike doing some errands on the way home.
On Sunday I headed out to West Yorkshire for a 20 mile or so mileage building ride. I wasn't sure how my legs would be after racing so I was taking the slow and steady approach, particularly as the ride sets off straight uphill. Fortunately for me neither Jez or Ed are particularly fit at the moment so I didn't have the problem of them riding out ahead of me making me speed up, it was mainly the other way around actually which I must say is a bit of a novelty for me.
We had some debate about an actual route but ended up forgoing the climb up the Gorple Road to head up to the Long Causeway instead on the Pennine Bridleway. The track was really stodgy in places so had to remember how to ride a bike in soft conditions. The ford we crossed before climbing up to the Long Causeway was a bit deeper than normal, both feet got a proper dunking and eventually the water would work its way down inside my boots. For once I decided not to wear my merino sealskins on a winter ride and I ended up with a cold left foot.
We rode along the rode for a bit as my legs got more into it, they never got particularly full of beans but they were very happy to just keep going which I was pleased about. We dropped off the road onto some bridleway heading towards Tod. There was some proper stodge along this way, its been a while since I've had to wrestle the bike through that kind of stuff. There were a few moments where the pedals were going round but the wheels were only moving about an inch, luckily they managed to find some traction before I was forced to unclip or topple over sideways. Average speed: about 2mph! Excellent fun - mountain biking as a whole body workout.
We then rode across some pack horse trail whose name now completely escapes me but there are old slabs laid across that have been worn over centuries. I have cleaned this section loads of times but not today, in fact none of us did due to the fact that the track was often submerged under water hiding all the cheeky pointy rocks and other things to catch the unwary. This is prime over the bars territory for me but I made it through with only a couple of dabs (of my foot rather than my face). Its amazing how much the rideability of trails can change from one ride to the next.
We decided to head down to the golf course then up along the excellent piece of singletrack bridleway which was made slightly more difficult by virtue of being a stream and hiding rocks. A couple of dabs but ok and good fun then we had to climb this very long, steep road hill. I just plugged away (actually in middle ring as that actually kept my heart rate down better than trying to spin) and my legs actually didn't die at the end of it as I expected. We then headed up through Colden and picked the PB back up to head over to the Gorple Reservoirs. All that was left was the always delightful climb up from Widdop and the last descent back to the car.
I was feeling pretty cold by then, I had good layers on but my left foot was cold and having cold feet makes the rest of me feel cold. The wind was also pretty strong and cold and it was really, really strong setting off up the climb. I don't think I've had that before, normally the hill blocks it out but not today. I just continued plugging away making not bad progress until I got caught out on the last loose section. Its always a bugger after cleaning the rest of the climb there is one section of rubble to get over which needs a big push and I don't think I've managed to attack it in anything more than my granny gear. I had actually ridden all the difficult bit but my front wheel pinged off a rock as I had almost cleaned it and I couldn't get it back. Its always a problem riding in such a low gear and trying to keep the front under control.
The descent down the Gorple road needed a lot more pedalling than seemed fair and the cold wind was giving me a headache by the end but its still an ace descent. A quick post ride pint then home, the rain started as we hit the M65. We were quite lucky with the weather as it looked black and awful on the Bowland fells on the way over but was sunny for all of our ride.
In the end it was about 19 miles with 850m or so of ascent. Considering I was doing slow and steady I average about 7.5 mph which is my normal pace round this way anyway.
The park was pretty busy, not just with runners and I located the tent area and started cycling across the field a bit to get there. Ground conditions were very wet, stodgy and heavy going, being on a bike with road slick tyres on meant no traction what so ever, after the third time the rear wheel tried to break out on its own I decided it may be prudent to get off and push.
At some point when waiting around the weather changed a little, sky darkened and wind picked up. It was really cold, I did a brief warmup to get my legs used to running again before heading off to the start line. Brief faffing around and we were off. I settled into a pace quite early and just kind of stuck at it, my legs did feel a little heavy but not completely leaden as I'd worried. The course started off running round some flattish fields and football pitches, which were heavy and occasionally even the Walsh's couldn't cope with the mud.
The next section was superb, out into a wooded area, lots of singletrack and a couple of stream crossings. At the end there was a steep bank that the women in front of me were walking up. I had a go at running it, which went well until the mud was so thick it clogged my shoes and I nearly ended up on my knees. I stepped into the leaves at the side to get some traction and even used a handy tree trunk to pull myself up a bit. After that it was back into the park and back round the football pitches which seemed to go on forever and ever.
I crossed the line in 36:40 for 6.4 km 9.13mm pace, not exactly blistering but the longest course yet I think. Really enjoyed it though due to the woodsy section. It was too cold to hang around for much after racing, enough to see the lead men steaming past but I headed back off on my bike doing some errands on the way home.
On Sunday I headed out to West Yorkshire for a 20 mile or so mileage building ride. I wasn't sure how my legs would be after racing so I was taking the slow and steady approach, particularly as the ride sets off straight uphill. Fortunately for me neither Jez or Ed are particularly fit at the moment so I didn't have the problem of them riding out ahead of me making me speed up, it was mainly the other way around actually which I must say is a bit of a novelty for me.
We had some debate about an actual route but ended up forgoing the climb up the Gorple Road to head up to the Long Causeway instead on the Pennine Bridleway. The track was really stodgy in places so had to remember how to ride a bike in soft conditions. The ford we crossed before climbing up to the Long Causeway was a bit deeper than normal, both feet got a proper dunking and eventually the water would work its way down inside my boots. For once I decided not to wear my merino sealskins on a winter ride and I ended up with a cold left foot.
We rode along the rode for a bit as my legs got more into it, they never got particularly full of beans but they were very happy to just keep going which I was pleased about. We dropped off the road onto some bridleway heading towards Tod. There was some proper stodge along this way, its been a while since I've had to wrestle the bike through that kind of stuff. There were a few moments where the pedals were going round but the wheels were only moving about an inch, luckily they managed to find some traction before I was forced to unclip or topple over sideways. Average speed: about 2mph! Excellent fun - mountain biking as a whole body workout.
We then rode across some pack horse trail whose name now completely escapes me but there are old slabs laid across that have been worn over centuries. I have cleaned this section loads of times but not today, in fact none of us did due to the fact that the track was often submerged under water hiding all the cheeky pointy rocks and other things to catch the unwary. This is prime over the bars territory for me but I made it through with only a couple of dabs (of my foot rather than my face). Its amazing how much the rideability of trails can change from one ride to the next.
We decided to head down to the golf course then up along the excellent piece of singletrack bridleway which was made slightly more difficult by virtue of being a stream and hiding rocks. A couple of dabs but ok and good fun then we had to climb this very long, steep road hill. I just plugged away (actually in middle ring as that actually kept my heart rate down better than trying to spin) and my legs actually didn't die at the end of it as I expected. We then headed up through Colden and picked the PB back up to head over to the Gorple Reservoirs. All that was left was the always delightful climb up from Widdop and the last descent back to the car.
I was feeling pretty cold by then, I had good layers on but my left foot was cold and having cold feet makes the rest of me feel cold. The wind was also pretty strong and cold and it was really, really strong setting off up the climb. I don't think I've had that before, normally the hill blocks it out but not today. I just continued plugging away making not bad progress until I got caught out on the last loose section. Its always a bugger after cleaning the rest of the climb there is one section of rubble to get over which needs a big push and I don't think I've managed to attack it in anything more than my granny gear. I had actually ridden all the difficult bit but my front wheel pinged off a rock as I had almost cleaned it and I couldn't get it back. Its always a problem riding in such a low gear and trying to keep the front under control.
The descent down the Gorple road needed a lot more pedalling than seemed fair and the cold wind was giving me a headache by the end but its still an ace descent. A quick post ride pint then home, the rain started as we hit the M65. We were quite lucky with the weather as it looked black and awful on the Bowland fells on the way over but was sunny for all of our ride.
In the end it was about 19 miles with 850m or so of ascent. Considering I was doing slow and steady I average about 7.5 mph which is my normal pace round this way anyway.
Thursday, December 18, 2008
Club Run
Club run tonight. I can't make up my mind if I'm ill or not but felt not too bad today so no real excuse. I had to force myself out the door tonight, really felt like staying in which was made worse by the fact we had our woodburner fitted yesterday and its all warm and cosy with it lit (have to admit I was wrong about it). Its also December and its always difficult for me to keep things going in December what with seemingly constant darkness and festivities. I'm glad I made my running mileage target at the beginning of the month.
The few races I've signed up for are short and can be done off my current fitness base but should stop me vegetating completely. I have in the past continued to try to push throughout December and just ended up knackering myself out, an easy December usually means I'm raring to go in the New Year.
I found running very hard for the first three miles but I got more into it for the last 2.5 miles but I did seem to be really noticing the cold air on my chest and zipped up all my layers, it wasn't that cold really so it was a bit worrying. Chest did feel a little tight (getting all paranoid about a chest infection now!). It was just over 5.6 miles at about 9:31 pace which is as fast as I could be bothered running but it was good to get out.
Think I'll rest up tomorrow as we are now going out in the evening and save it for XC racing on Saturday. Apparently there will be some hills on Saturdays course, though its in Rossendale so I would be very surprised if there wasn't.
The few races I've signed up for are short and can be done off my current fitness base but should stop me vegetating completely. I have in the past continued to try to push throughout December and just ended up knackering myself out, an easy December usually means I'm raring to go in the New Year.
I found running very hard for the first three miles but I got more into it for the last 2.5 miles but I did seem to be really noticing the cold air on my chest and zipped up all my layers, it wasn't that cold really so it was a bit worrying. Chest did feel a little tight (getting all paranoid about a chest infection now!). It was just over 5.6 miles at about 9:31 pace which is as fast as I could be bothered running but it was good to get out.
Think I'll rest up tomorrow as we are now going out in the evening and save it for XC racing on Saturday. Apparently there will be some hills on Saturdays course, though its in Rossendale so I would be very surprised if there wasn't.
Saturday, December 13, 2008
Slop Slop Sloppity Slop
That's what I was running in today, interspersed with a lot of puddle infested hardpack trail for an XC race. I made it along to the Blackpool round of the MidLancs XC series this afternoon. I took both trail shoes and walsh fell shoes as I'd heard there was a lot of track at this one but when I turned up and saw the mudbath that was the field it was the Walsh's that were put on. It was very wet, lots of standing water on the car park I abandoned the car in.
I managed to get covered in mud just walking around, looking at the kids running round they were as filthy as they would be if they'd tried to cycle on it without mudguards, mud just flying everywhere.
A very short warm up, no where near enough but it was cold and I was sliding around a lot anyway rather than running. It was raining again byt the time the ladies race was ready to go. Another fast start but I held back a little as it was hard running all the soft mud but I managed to stay in touch with a few other ladies running which always helps. There was a lot of hardpack (with deep puddles) which was quite fast and didn't feel too bad running in the Walsh's though there was a short section of tarmac that was quite odd due to studs squirming (I went back onto the sopping grass quickly).
The course was around Marton Mere and also passed around the edge of a static caravan park which I wasn't expecting. I was glad to finish and felt a little better this time round though I was quite hungry for the last mile which wasn't ideal. The last section back to the finish was really hard work, it reminded me of Coniston trail race it was that wet and sludgy.
3.6 miles in 30:51, I was 50th out of 78 ladies so a bit of an improvement. I didn't bother putting my trousers back on, no point as my tights were so covered in mud (I realised the benefits of wearing shorts, baltic or not). I watched the men's race for a while until I started to shiver then headed home, heating on full blast in the car.
When I got home I very carefully took my muddy boots off and out them near the radiator to start drying out and managed not to get any mud anywhere. I walked upstairs but hadn't realised exactly how thick the crust of mud was on my tights and proceeded to scatter mud all over our biege bedroom carpet. I then compounded the error by not leaving it to dry and getting the hoover on it, which just succeeded in rolling it into the carpet or streaking the mud, sigh.
Had to have a go at it with the carpet cleaning foam, will need another go shortly.
I managed to get covered in mud just walking around, looking at the kids running round they were as filthy as they would be if they'd tried to cycle on it without mudguards, mud just flying everywhere.
A very short warm up, no where near enough but it was cold and I was sliding around a lot anyway rather than running. It was raining again byt the time the ladies race was ready to go. Another fast start but I held back a little as it was hard running all the soft mud but I managed to stay in touch with a few other ladies running which always helps. There was a lot of hardpack (with deep puddles) which was quite fast and didn't feel too bad running in the Walsh's though there was a short section of tarmac that was quite odd due to studs squirming (I went back onto the sopping grass quickly).
The course was around Marton Mere and also passed around the edge of a static caravan park which I wasn't expecting. I was glad to finish and felt a little better this time round though I was quite hungry for the last mile which wasn't ideal. The last section back to the finish was really hard work, it reminded me of Coniston trail race it was that wet and sludgy.
3.6 miles in 30:51, I was 50th out of 78 ladies so a bit of an improvement. I didn't bother putting my trousers back on, no point as my tights were so covered in mud (I realised the benefits of wearing shorts, baltic or not). I watched the men's race for a while until I started to shiver then headed home, heating on full blast in the car.
When I got home I very carefully took my muddy boots off and out them near the radiator to start drying out and managed not to get any mud anywhere. I walked upstairs but hadn't realised exactly how thick the crust of mud was on my tights and proceeded to scatter mud all over our biege bedroom carpet. I then compounded the error by not leaving it to dry and getting the hoover on it, which just succeeded in rolling it into the carpet or streaking the mud, sigh.
Had to have a go at it with the carpet cleaning foam, will need another go shortly.
Saturday, November 29, 2008
Wesham 10K Road Race - Time 52.45
This is the third time I have run this race and the slowest I have run it, its almost the slowest 10K I've ever done - only the very hilly one in Blackburn I did earlier this year was slower though only about 7 seconds slower. I'm quite happy about my time for today, I shouldn't be but I am.
I was tired when I woke up this morning, partly due to late night and partly just being (not sure how to describe it really) hormonally? tired. Today would normally be a day I did not much of anything except eat chocolate and fub about the house but I was racing and it was always going to be difficult. One of the reasons I didn't rest before the race as I normally would is I knew no matter how fresh my legs were I'd always find it diffcult today so no point wasting a day not doing something.
I set off a bit later than I normally would have and I had to pick up a parcel from our local sorting office (Paclite trousers). It was freezing outside, my car said -1 when I set off. There was a bit of a queue to get parcels and it took a while to get mine so I was running a little late. Its not far to the race start in Salwick really and I got there ok though the temperature refused to climb above -1. The fog was also quite thick on the Fylde.
It was about 10:30 by now (I normally try to get to races at least 50 minutes before the start for faffing) and the marshals were directing people to the overflow parking. However they managed to sort out another couple of spaces so I got on the car park right next to the start. I went to get my numbr straight away then came back and pinned it to my vest. I got ready to run a bit of a warmup, put gloves, jacket and buff on and set off.
My hands froze instantly, it was so cold. I didn't have much time to do a proper warmup but I did just under 10 minutes and didn't feel particularly warmer. As I went back to the car to take my jacket off I did think briefly about jumping in it and going home but I didn't, I got my Ipod out instead as I realised I was going to need all the help I could get to get round today - I don't normally race with one.
My plan was always to take it easy for the first few miles then speed up but I now just wanted to get round. Lots of people had ipods with them but it still felt weird to have it with me (I hadn't switched it on yet). We set off and I took it very steady, I didn't let my heart rate get above 170 for the first 5k which is low for me racing. The first two miles felt very hard so I looked at the frost on the hedges (there was no view due to fog), it was quite pretty really. I decided to put the ipod on after about 2.5 miles as I was now in a bit of space and it made me feel a bit better but I took pity on the people around me and didn't start singing along.
I had a watch on but I didn't look at it once, I did think about hitting the lap button at the 5k mark to get a split but I didn't but I so wish I had. At about the 5K mark I suddenly started to really get into it. There is a bit of a long gradual downhill, very gradual but enough to make it a bit easier for a while and I started speeding up. Then speeded up some more and was suddenly enjoying myself.
I spent the last half of the race constantly overtaking people and constantly being amazed at how strongly I was running. About 1K from the end I put in a bit of spurt just to see it I could which would have been better left to the end but normally at this stage of a 10K I'm just about hanging on so it was fun.
I crossed the line and looked at my watch: 52:47 when I stopped it but I was kicking myself for not taking a split at the 5K mark as I would have really liked to see it. My overall pace was 8:30 mm but I think the first half of the race was closer to 9mm and the second half closer to 8mm. It was good to be running strong at the end, which is why I'm so happy about it because I really did enjoy the second 5K.
It didn't take long to start really chilling down once I stopped. I was going to do a cool down run but when I got to the car I just shoved my hat and down jacket on and got in - too cold! It had warmed up to a whole 0 degrees. I spent the afternoon feeling a bit dopey so will be having a rest day tomorrow.
There are a couple of 10Ks over the next two months that I may have a go at as I start building up the long runs.
I was tired when I woke up this morning, partly due to late night and partly just being (not sure how to describe it really) hormonally? tired. Today would normally be a day I did not much of anything except eat chocolate and fub about the house but I was racing and it was always going to be difficult. One of the reasons I didn't rest before the race as I normally would is I knew no matter how fresh my legs were I'd always find it diffcult today so no point wasting a day not doing something.
I set off a bit later than I normally would have and I had to pick up a parcel from our local sorting office (Paclite trousers). It was freezing outside, my car said -1 when I set off. There was a bit of a queue to get parcels and it took a while to get mine so I was running a little late. Its not far to the race start in Salwick really and I got there ok though the temperature refused to climb above -1. The fog was also quite thick on the Fylde.
It was about 10:30 by now (I normally try to get to races at least 50 minutes before the start for faffing) and the marshals were directing people to the overflow parking. However they managed to sort out another couple of spaces so I got on the car park right next to the start. I went to get my numbr straight away then came back and pinned it to my vest. I got ready to run a bit of a warmup, put gloves, jacket and buff on and set off.
My hands froze instantly, it was so cold. I didn't have much time to do a proper warmup but I did just under 10 minutes and didn't feel particularly warmer. As I went back to the car to take my jacket off I did think briefly about jumping in it and going home but I didn't, I got my Ipod out instead as I realised I was going to need all the help I could get to get round today - I don't normally race with one.
My plan was always to take it easy for the first few miles then speed up but I now just wanted to get round. Lots of people had ipods with them but it still felt weird to have it with me (I hadn't switched it on yet). We set off and I took it very steady, I didn't let my heart rate get above 170 for the first 5k which is low for me racing. The first two miles felt very hard so I looked at the frost on the hedges (there was no view due to fog), it was quite pretty really. I decided to put the ipod on after about 2.5 miles as I was now in a bit of space and it made me feel a bit better but I took pity on the people around me and didn't start singing along.
I had a watch on but I didn't look at it once, I did think about hitting the lap button at the 5k mark to get a split but I didn't but I so wish I had. At about the 5K mark I suddenly started to really get into it. There is a bit of a long gradual downhill, very gradual but enough to make it a bit easier for a while and I started speeding up. Then speeded up some more and was suddenly enjoying myself.
I spent the last half of the race constantly overtaking people and constantly being amazed at how strongly I was running. About 1K from the end I put in a bit of spurt just to see it I could which would have been better left to the end but normally at this stage of a 10K I'm just about hanging on so it was fun.
I crossed the line and looked at my watch: 52:47 when I stopped it but I was kicking myself for not taking a split at the 5K mark as I would have really liked to see it. My overall pace was 8:30 mm but I think the first half of the race was closer to 9mm and the second half closer to 8mm. It was good to be running strong at the end, which is why I'm so happy about it because I really did enjoy the second 5K.
It didn't take long to start really chilling down once I stopped. I was going to do a cool down run but when I got to the car I just shoved my hat and down jacket on and got in - too cold! It had warmed up to a whole 0 degrees. I spent the afternoon feeling a bit dopey so will be having a rest day tomorrow.
There are a couple of 10Ks over the next two months that I may have a go at as I start building up the long runs.
Thursday, November 27, 2008
Cold Run with the Club
I got down for a run with the club last night for the first time in what seems like ages. I parked up outside the cricket club and got out my car to be faced with a house which I can only describe as being "festooned" in Christmas lights, Santas, Snowmen, reindeer and god knows what other festive fripperies. It's still November, FGS!!!!!!!!!!!!!!!!!! I'm not normally given to Bah Humbug outbursts (I leave that to Jez) but I had one.
It was really cold and took a while to get into it. Well most of me was quite cold but I couldn't find my running fleecy tights so I had my thicker cycling ones on. They are unpadded but they have panels which it turns out are not particularly comfy when running, the seems at the bum bunch. They are also quite thick so my legs were boiling after a while.
I haven't really run hills for a while so it was a bit of a shock to the system, they were undulations to start with but there was one quite early on that I thought was a short one and was about to power up but looked up just in time to see it going on for ages and slowed down so I didn't die spectacularly half way up.
We ran past buy-a-bike on the the A49 but I wasn't sure where we went after that, I think it was into Charnock Richard then back through Coppull but at one point I really didn't know where we were (that's not unusual for me though). We were out for just over an hour in the end and did just over 6 miles so a good evenings running.
It was really cold and took a while to get into it. Well most of me was quite cold but I couldn't find my running fleecy tights so I had my thicker cycling ones on. They are unpadded but they have panels which it turns out are not particularly comfy when running, the seems at the bum bunch. They are also quite thick so my legs were boiling after a while.
I haven't really run hills for a while so it was a bit of a shock to the system, they were undulations to start with but there was one quite early on that I thought was a short one and was about to power up but looked up just in time to see it going on for ages and slowed down so I didn't die spectacularly half way up.
We ran past buy-a-bike on the the A49 but I wasn't sure where we went after that, I think it was into Charnock Richard then back through Coppull but at one point I really didn't know where we were (that's not unusual for me though). We were out for just over an hour in the end and did just over 6 miles so a good evenings running.
Thursday, October 16, 2008
Club Run
Got down to the club for a run last night. I didn't cycle as it was wet and I am really trying to get rid of this cold so no point overdoing it. I was going to run in the slow group but it seemed everyone headed out together. A lot of the club are doing the Fell Relays on Saturday so were taking it easy. It was a nice pace and I think the cold has gone, I just felt unfit!
I got rained on once but didn't get too cold as they kept things moving along. My nose only blocked up with snot towards the end but it'll take a few days for that to completely go. It was around 5 miles in total which was just right for me tonight.
I was going to ride to work tomorrow at a bimble but I have just remembered I have to drop Jez off at work, will take my running kit with me instead.
I got rained on once but didn't get too cold as they kept things moving along. My nose only blocked up with snot towards the end but it'll take a few days for that to completely go. It was around 5 miles in total which was just right for me tonight.
I was going to ride to work tomorrow at a bimble but I have just remembered I have to drop Jez off at work, will take my running kit with me instead.
Saturday, October 11, 2008
Cross Country - Blackburn
Well, I ran my first XC race today and it was very hard work but I have to say it was much more fun than running on the road. It was a very well attended meet with lots of very fast club runners around, including lots of very fast children.
I got to Witton Park in what seemed like no time at all so made a mental note to not take the M65 on the way home and zero the trip counter on my car to see how far it was on the A roads on the way home. I didn't think it was sensible to cycle to the first race as I had no idea what to expect but for future races...
I picked up my number and wandered around a bit watching some of the kids run then got readyto do a bit of a warmup myself before my race at 1.20pm. It would be the first time the Walsh's had been worn so I thought I better try them out. The ground was pretty stodgy and I was squirming around on it in my normal shoes but the Walsh's were very grippy and comfortable.
Parts of the course were apparently very boggy so I tightened my shoes up a lot before the race as I didn't fancy losing one of them. I wandered over to the start line with the other Harriers. I knew there would be a fast start and I didn't want to get too carried away by it, if that meant absolutely everyone passed me then so be it.
The race was started with a starter pistol. I think the last time I did anything that was started by a starter pistol was at school (and only because one of our PE teachers was a bit trigger happy) and the thought amused me for a while as everyone sprinted off at warp speed. I tried not to get swept along and kept a hard but sustainable effort level for me. I could still feel the remnants of my cold as well and it was making things a little more difficult for me.
The fist part of the course was mainly flat but the ground conditions were what a horse racing commentator would describe as "Heavy Going", it was quite strength sapping but I had been warned about that.
The course then headed out of the park into a field, I believe this section is called the saucer ? This was a fair climb and was actually my favourite part of the course. I ran it all the first time round, the last section of the climb was very boggy, ankle deep mud but I managed to get a good line through it and not slip. I really enjoyed that bit. Then there was a bit of a downhill section that had been trampled by cows so had lots of hoofprints in it. It was also deep mud and I found myself over my ankles quite a few times. I was glad I had really tightened my shoes up as I could feel the suction of the mud quite a few times.
I made good use of the downhill to get my heart rate down and actually picked a good line through it (all that bog hopping around Great Hill). It was back onto the flat section for another lap. I took it steady on this section to leave something for the climb later.
I didn't manage to run the climb as smoothly the second time round as I had a little slip in the top boggy section which stopped me briefly but I managed to get running again within about a metre so it wasn't that bad. I also didn't quite end up on as good a line on the descent this time either as I seemed to find a lot of very deep mud this time but I still managed to run it all and not slip.
The last flat section to the finish line seemed to take ages! I'm glad the ladies race was only 5.2K, I think that was quite enough for me today - the senior men have to run 10K, ouch!
I waited around a while to watch the men run but had to head off to try to get my phone fixed but it's always interesting watching good runners run, they make it look so effortless!
The Walsh's felt really good to run in, I don't think the Mizuno's would've coped as well on the really gloopy stuff, very slipper like. I am tempted to try them on shorter off road runs now. They are now at least respectably muddy:
I got to Witton Park in what seemed like no time at all so made a mental note to not take the M65 on the way home and zero the trip counter on my car to see how far it was on the A roads on the way home. I didn't think it was sensible to cycle to the first race as I had no idea what to expect but for future races...
I picked up my number and wandered around a bit watching some of the kids run then got readyto do a bit of a warmup myself before my race at 1.20pm. It would be the first time the Walsh's had been worn so I thought I better try them out. The ground was pretty stodgy and I was squirming around on it in my normal shoes but the Walsh's were very grippy and comfortable.
Parts of the course were apparently very boggy so I tightened my shoes up a lot before the race as I didn't fancy losing one of them. I wandered over to the start line with the other Harriers. I knew there would be a fast start and I didn't want to get too carried away by it, if that meant absolutely everyone passed me then so be it.
The race was started with a starter pistol. I think the last time I did anything that was started by a starter pistol was at school (and only because one of our PE teachers was a bit trigger happy) and the thought amused me for a while as everyone sprinted off at warp speed. I tried not to get swept along and kept a hard but sustainable effort level for me. I could still feel the remnants of my cold as well and it was making things a little more difficult for me.
The fist part of the course was mainly flat but the ground conditions were what a horse racing commentator would describe as "Heavy Going", it was quite strength sapping but I had been warned about that.
The course then headed out of the park into a field, I believe this section is called the saucer ? This was a fair climb and was actually my favourite part of the course. I ran it all the first time round, the last section of the climb was very boggy, ankle deep mud but I managed to get a good line through it and not slip. I really enjoyed that bit. Then there was a bit of a downhill section that had been trampled by cows so had lots of hoofprints in it. It was also deep mud and I found myself over my ankles quite a few times. I was glad I had really tightened my shoes up as I could feel the suction of the mud quite a few times.
I made good use of the downhill to get my heart rate down and actually picked a good line through it (all that bog hopping around Great Hill). It was back onto the flat section for another lap. I took it steady on this section to leave something for the climb later.
I didn't manage to run the climb as smoothly the second time round as I had a little slip in the top boggy section which stopped me briefly but I managed to get running again within about a metre so it wasn't that bad. I also didn't quite end up on as good a line on the descent this time either as I seemed to find a lot of very deep mud this time but I still managed to run it all and not slip.
The last flat section to the finish line seemed to take ages! I'm glad the ladies race was only 5.2K, I think that was quite enough for me today - the senior men have to run 10K, ouch!
I waited around a while to watch the men run but had to head off to try to get my phone fixed but it's always interesting watching good runners run, they make it look so effortless!
The Walsh's felt really good to run in, I don't think the Mizuno's would've coped as well on the really gloopy stuff, very slipper like. I am tempted to try them on shorter off road runs now. They are now at least respectably muddy:
I'm not sure of time but I stopped my watch at 31:09 but I'll update with official results later.
I ran the race at an average HR of 177 which is quite high for me I think, even racing (will look at my old race results as it may well be normal). The drive home on the A roads was around 8.5 miles, I always thought Blackburn was really far away, thre will be another XC race here in March next year so I may cycle to that one.
Thursday, September 25, 2008
Running and Riding
I decided to ride to the running club tonight o the road bike. I was thinking of taking the Spesh and pannier as I was looking at buying some shoes but in the end decided to go on the roadie and stuff everything in the small rucksack.
I had to detour twice, once to pick up the Garmin as my Polar transmitter battery is dead, again. The second time to get some cash (though that one was planned). I rode nice and steady. The worst hill is pretty much at the start and I was going up it nicely until a lorry tried to squeeze past me at a traffic island, then stopped suddenly as he obviously hadn't spotted the mini roundabout ahead. Getting going again was a bit of an effort but I reminded myself to keep it slow.
It was about 7.7 miles there even with the detours so it is a bit less than I thought. I had a good break before running as I tried on some shoes and bought some very, very red Walsh's for cross country races. I did notice that there didn't seem to be as many of the slower runners here tonight as there usually are but I set off in the usual group. My legs felt ok running and I was doing fine.
Somehow we ended up tagging onto the back of the middle group and started running with them. I was expecting a nice steady four miler and instead I was running faster than I normally do whilst they looked for hills to do hard efforts on! I think we did about four of them and I was absolutely ragged by the end. We were running for about 55 minutes and I think we did just over 6 miles though it felt like more. As I was the slowest there I didn't get my usual rest when waiting for people as they were waiting for me. I did really enjoy it and it'll do wonders for my running,it just wasn't what I was expecting!
I then had to cycle home, people did offer me a lift but I declined (cos I'm stupid like that). I got all my gubbins together, lights on and set off, ouch! Lets just say it wasn't my fastest ride ever but my legs felt much better at the end of the ride than they did at the end of the run. I noticed this too when I cycled to the 4 miler over the summer and it is one of my main reasons for doing it. Normally we head back as fast as you like to the clubhouse at the end of the run, have a bit of a cursory stretch (less when it gets really cold) then jump in the car. If I'd done that after the run I'd just had my legs would be stiff as a board in the morning.
I'm not sure how often I'm going to do it as it was hard but I think I'll get used to it. I also need to look at fuelling (again) as I had a hard run plus about 15 miles of hilly cycling and I was so, so , so hungry when I got home.
I also appear to have lost the Garmin unit?!
I had to detour twice, once to pick up the Garmin as my Polar transmitter battery is dead, again. The second time to get some cash (though that one was planned). I rode nice and steady. The worst hill is pretty much at the start and I was going up it nicely until a lorry tried to squeeze past me at a traffic island, then stopped suddenly as he obviously hadn't spotted the mini roundabout ahead. Getting going again was a bit of an effort but I reminded myself to keep it slow.
It was about 7.7 miles there even with the detours so it is a bit less than I thought. I had a good break before running as I tried on some shoes and bought some very, very red Walsh's for cross country races. I did notice that there didn't seem to be as many of the slower runners here tonight as there usually are but I set off in the usual group. My legs felt ok running and I was doing fine.
Somehow we ended up tagging onto the back of the middle group and started running with them. I was expecting a nice steady four miler and instead I was running faster than I normally do whilst they looked for hills to do hard efforts on! I think we did about four of them and I was absolutely ragged by the end. We were running for about 55 minutes and I think we did just over 6 miles though it felt like more. As I was the slowest there I didn't get my usual rest when waiting for people as they were waiting for me. I did really enjoy it and it'll do wonders for my running,it just wasn't what I was expecting!
I then had to cycle home, people did offer me a lift but I declined (cos I'm stupid like that). I got all my gubbins together, lights on and set off, ouch! Lets just say it wasn't my fastest ride ever but my legs felt much better at the end of the ride than they did at the end of the run. I noticed this too when I cycled to the 4 miler over the summer and it is one of my main reasons for doing it. Normally we head back as fast as you like to the clubhouse at the end of the run, have a bit of a cursory stretch (less when it gets really cold) then jump in the car. If I'd done that after the run I'd just had my legs would be stiff as a board in the morning.
I'm not sure how often I'm going to do it as it was hard but I think I'll get used to it. I also need to look at fuelling (again) as I had a hard run plus about 15 miles of hilly cycling and I was so, so , so hungry when I got home.
I also appear to have lost the Garmin unit?!
Friday, September 19, 2008
Thursday 19th Sept: Club Run
Yay, got out to run with the club again. It wasn't a long run but it was nice to be moving faster again, I don't think I've lost that much fitness either (for short runs anyway) though having well rested legs will certainly have helped. Things were a little tight but not sore so hopefully I'll be able to get back out running offroad at the weekend, hoping for 6 miles from Tockholes up to Darwen Tower and back.
It was dark by the time we'd finished which was a real shame, autumn's really here. I checked where I could leave my bike and they seemed to say the men's changing room entrance would be best, it gets locked when we are out running.
I have also decided to do some cross country races this autumn/winter, I haven't done CC since school! I was informed that the ladies races are only about 5K and nice and muddy. They are on Saturdays which hopefully means I'll be able to get a long bike ride or run in on the Sunday too. It also means an excuse to buy some new shoes, a pair of Walsh fell shoes has been recommended and the "Walsh Man" is coming to the club next Thursday so I can maybe get a hold of some then. Must remember to get there for 18:45, take some cash and probably the Spesh for the pannier to bring shoes back.
It was dark by the time we'd finished which was a real shame, autumn's really here. I checked where I could leave my bike and they seemed to say the men's changing room entrance would be best, it gets locked when we are out running.
I have also decided to do some cross country races this autumn/winter, I haven't done CC since school! I was informed that the ladies races are only about 5K and nice and muddy. They are on Saturdays which hopefully means I'll be able to get a long bike ride or run in on the Sunday too. It also means an excuse to buy some new shoes, a pair of Walsh fell shoes has been recommended and the "Walsh Man" is coming to the club next Thursday so I can maybe get a hold of some then. Must remember to get there for 18:45, take some cash and probably the Spesh for the pannier to bring shoes back.
Thursday, September 11, 2008
Flippy Pedals
Fitted the flippy pedals (one side flat, one side SPD) to the Spesh on Sunday and gave them a try out. We were due to be heading up to Scotland late afternoon and we needed some bits and bobs from the supermarket and a map of the northern end of the Loch Lomond area as we were planning a walk over there, our Trossachs map didn't extend far enough. My plan was to head to supermarket first then into town for just after 11 am.
I don't have the panniers yet (the postie had taken them back to the delivery office and I won't be able to get them until Friday) so just stuffed the huge u-lock and cable lock into a rucksack and set off in my normal boots. I also had a fetching flouro yellow strap thing on my right ankle to keep trousers out of chain. I got to Sainsburys (less than a mile and a half), cycled straight up to the racks, dug the lock out and realised I didn't have a key for it!!!!!!!!!!!!
Cycled home, picked up the key and decided as it was nearing 11 to head into town instead now. Zoomed into town, only forgetting a couple of times I wasn't clipped in and pulled foot off pedal (always tried to unclip when I had to put a foot down though). Its just over two miles on the tramway, easy cycling (bit of a bugger of a hill into Preston from the river), no traffic lights or queues, then parked the bike for free right in the middle of Fishergate. Locked it up with both u and cable lock (through the quick release wheels) and wandered off to Waterstones to buy map.
Bought the relevent map and walked back to bike, which was still there. Unlocked it all again and set off home. I can't believe how almost completely painless it was. I say almost painless because carrying heavy locks in a rucksack is really annoying and uncomfortable, the u-lock was really digging into my spine. Apart from that it was so easy and enjoyable.
I came up behind Yvonne running on the tramway on the way back and stopped for a chat. She is struggling with injury at the moment too so we both had a moan about running injuries. She also told me she had a very nasty fall off her bike (her bag caught in the spokes so instantaneous off). We chatted for a while then parted company, I cycled home and dumped the map and the cable lock as I didn't think I would need it at Sainsburys and headed back to Sainsburys.
By this time things were getting a little busy at Mr S's, there was queueing to get in the car park but I just serenely rolled in, locked bike up, toddled round the store to get what I needed then serenely glided out of the car park without having to wait.
I ended up doing around 12 miles without even trying. I will hopefully be able to pick up the panniers soon.
I don't have the panniers yet (the postie had taken them back to the delivery office and I won't be able to get them until Friday) so just stuffed the huge u-lock and cable lock into a rucksack and set off in my normal boots. I also had a fetching flouro yellow strap thing on my right ankle to keep trousers out of chain. I got to Sainsburys (less than a mile and a half), cycled straight up to the racks, dug the lock out and realised I didn't have a key for it!!!!!!!!!!!!
Cycled home, picked up the key and decided as it was nearing 11 to head into town instead now. Zoomed into town, only forgetting a couple of times I wasn't clipped in and pulled foot off pedal (always tried to unclip when I had to put a foot down though). Its just over two miles on the tramway, easy cycling (bit of a bugger of a hill into Preston from the river), no traffic lights or queues, then parked the bike for free right in the middle of Fishergate. Locked it up with both u and cable lock (through the quick release wheels) and wandered off to Waterstones to buy map.
Bought the relevent map and walked back to bike, which was still there. Unlocked it all again and set off home. I can't believe how almost completely painless it was. I say almost painless because carrying heavy locks in a rucksack is really annoying and uncomfortable, the u-lock was really digging into my spine. Apart from that it was so easy and enjoyable.
I came up behind Yvonne running on the tramway on the way back and stopped for a chat. She is struggling with injury at the moment too so we both had a moan about running injuries. She also told me she had a very nasty fall off her bike (her bag caught in the spokes so instantaneous off). We chatted for a while then parted company, I cycled home and dumped the map and the cable lock as I didn't think I would need it at Sainsburys and headed back to Sainsburys.
By this time things were getting a little busy at Mr S's, there was queueing to get in the car park but I just serenely rolled in, locked bike up, toddled round the store to get what I needed then serenely glided out of the car park without having to wait.
I ended up doing around 12 miles without even trying. I will hopefully be able to pick up the panniers soon.
Thursday, July 3, 2008
Wednesday 2nd July: Chorley Harriers 4 Mile Race 3
Race Time: 31.37
Cycle Distance: 14.56 miles
Ouch, is all I can say.
I decided to ride there and back as it was a nice evening and to get some more bike miles in. Of course it absolutely lashed down with rain around 6pm. I had decided I would want to leave around 6.30 to give me time to cycle there, get shoes swapped etc and get myself into running mode ready for the 7.30 start, it didn't quite work out like that. As the rain was chucking down I did some preparation just in case it stopped in time. I got lights together for the bike (in case it was murky on the way home) and the water bottle and dragged out the various bits of kit I would need. I also improvised a lock as I still can't find the cable lock that was lying under the chair in the lounge for weeks but was then tidied away when Jez's family descended on us. At 6.20 pm I considered myself "ready" and at about 6.25 ish the rain stopped and the sun came out. It looked like it had passed completely so I decided to cycle there after all. After thinking I was ready I found out I wasn't really, I'd assembled my kit but not actually put any of it on or attached my number to my vest (managed to pin the whole ensemble to the duvet, muppet) or even packed my bag. Twenty minutes just seemed to vanish before I was getting the bike out of the garage, I set the Garmin into bike mode after finally RTFMing to find out how the multisport option worked, I wanted separate splits etc rather than one big amalgam of data. I think it was just after 6.45 when I set off without hitting the start on the Garmin timer.
I felt pretty tired just setting off on the bike and as I was late I was trying to make up some time, I noticed the Garmin wasn't recording at Bamber Bridge and started up the hill from the M6 junction far too fast, then remembered and backed off but it took me a while to recover which wasn't a good sign. It was weird doing this commute route again as I used to do it several times a week when I worked in Euxton, it has a few more traffic lights to contend with now but it still essentially unchanged. I rolled into the finish area where I would lock up my bike at 7:19, ooooopppppssss! That gave me about 10 minutes to lock bike, get changed, have a bit of a warmup then run to the start line. Another 5 minutes seemed to vanish as I faff then I do a little warmup and legs are all over the place from cycling then I have no choice but to head to the start line. The run down to the start line perks my legs up a bit but I could have done with a bit more easy jogging.
As usual the start is prompt and we're off. I try even harder than last time not to be left behind and I succeed for a while but I really just can't get into it, it hurts and not in an enjoyable way. After about 2 miles I could have quite happily stopped but I hang on getting slower, I have lost touch with other runners at this point but then Johnny Mac bounds past me and I keep him in sight which helps, there was no way I was going to catch him but I think I would have slowed down even further if he hadn't been in front. I came in one second slower than last month annoyingly but I was just pleased to finish at all. I still had to ride home though, another 5 minute faff while I got all my riding kit together and I was off. It was a quick spin to the bottom of the climb up to the hospital where it started hurting, I dropped into an easy gear and crawled to the top, I knew there weren't many climbs after this thankfully. I was able to push quite well unless there was any sort of up but I did really enjoy the ride home.
My splits from the race tell their own story, I started fast but couldn't hold it, though I don't think I started excessively fast. My heart rate stayed high for the whole run but having cycled there I coped ok with it. The multisport changing actually worked ok so I had separate stuff for the bike and running.
=======Summary=======
Distance: 4.01m
Time taken: 00:31:39
Average/Max Speed : 7.59mph / 9.51mph
Average/Min Pace : 00:07:54 / 00:06:18
Average/Max heart rate: 179/185
Calories used: 444
======Splits======
19:29:42 1.00m 00:07:40 7.82mph 9.14mph 176bpm 181bpm
19:37:24 1.00m 00:07:53 7.61mph 8.94mph 179bpm 182bpm
19:45:16 1.00m 00:07:59 7.51mph 8.85mph 180bpm 182bpm
19:53:16 1.00m 00:08:03 7.44mph 9.51mph 181bpm 185bpm
20:01:20 0.01m 00:00:03 6.70mph 8.49mph 184bpm 184bpm
Cycle Distance: 14.56 miles
Ouch, is all I can say.
I decided to ride there and back as it was a nice evening and to get some more bike miles in. Of course it absolutely lashed down with rain around 6pm. I had decided I would want to leave around 6.30 to give me time to cycle there, get shoes swapped etc and get myself into running mode ready for the 7.30 start, it didn't quite work out like that. As the rain was chucking down I did some preparation just in case it stopped in time. I got lights together for the bike (in case it was murky on the way home) and the water bottle and dragged out the various bits of kit I would need. I also improvised a lock as I still can't find the cable lock that was lying under the chair in the lounge for weeks but was then tidied away when Jez's family descended on us. At 6.20 pm I considered myself "ready" and at about 6.25 ish the rain stopped and the sun came out. It looked like it had passed completely so I decided to cycle there after all. After thinking I was ready I found out I wasn't really, I'd assembled my kit but not actually put any of it on or attached my number to my vest (managed to pin the whole ensemble to the duvet, muppet) or even packed my bag. Twenty minutes just seemed to vanish before I was getting the bike out of the garage, I set the Garmin into bike mode after finally RTFMing to find out how the multisport option worked, I wanted separate splits etc rather than one big amalgam of data. I think it was just after 6.45 when I set off without hitting the start on the Garmin timer.
I felt pretty tired just setting off on the bike and as I was late I was trying to make up some time, I noticed the Garmin wasn't recording at Bamber Bridge and started up the hill from the M6 junction far too fast, then remembered and backed off but it took me a while to recover which wasn't a good sign. It was weird doing this commute route again as I used to do it several times a week when I worked in Euxton, it has a few more traffic lights to contend with now but it still essentially unchanged. I rolled into the finish area where I would lock up my bike at 7:19, ooooopppppssss! That gave me about 10 minutes to lock bike, get changed, have a bit of a warmup then run to the start line. Another 5 minutes seemed to vanish as I faff then I do a little warmup and legs are all over the place from cycling then I have no choice but to head to the start line. The run down to the start line perks my legs up a bit but I could have done with a bit more easy jogging.
As usual the start is prompt and we're off. I try even harder than last time not to be left behind and I succeed for a while but I really just can't get into it, it hurts and not in an enjoyable way. After about 2 miles I could have quite happily stopped but I hang on getting slower, I have lost touch with other runners at this point but then Johnny Mac bounds past me and I keep him in sight which helps, there was no way I was going to catch him but I think I would have slowed down even further if he hadn't been in front. I came in one second slower than last month annoyingly but I was just pleased to finish at all. I still had to ride home though, another 5 minute faff while I got all my riding kit together and I was off. It was a quick spin to the bottom of the climb up to the hospital where it started hurting, I dropped into an easy gear and crawled to the top, I knew there weren't many climbs after this thankfully. I was able to push quite well unless there was any sort of up but I did really enjoy the ride home.
My splits from the race tell their own story, I started fast but couldn't hold it, though I don't think I started excessively fast. My heart rate stayed high for the whole run but having cycled there I coped ok with it. The multisport changing actually worked ok so I had separate stuff for the bike and running.
=======Summary=======
Distance: 4.01m
Time taken: 00:31:39
Average/Max Speed : 7.59mph / 9.51mph
Average/Min Pace : 00:07:54 / 00:06:18
Average/Max heart rate: 179/185
Calories used: 444
======Splits======
19:29:42 1.00m 00:07:40 7.82mph 9.14mph 176bpm 181bpm
19:37:24 1.00m 00:07:53 7.61mph 8.94mph 179bpm 182bpm
19:45:16 1.00m 00:07:59 7.51mph 8.85mph 180bpm 182bpm
19:53:16 1.00m 00:08:03 7.44mph 9.51mph 181bpm 185bpm
20:01:20 0.01m 00:00:03 6.70mph 8.49mph 184bpm 184bpm
Thursday, June 12, 2008
Thursday 12th June: Club Run
Fairly steady club run tonight. Worked out I have done just under 80 miles of cycling since Sunday, with 43.46miles offroad. I haven't ridden that much in a week since May last year! A look through my BikeJournal log shows some pretty pathetic bike mileage totals last year actually. I work on 2:1 ratio of offroad to road miles so total road equivalent mileage would be up around the 120 mark, so I was expecting my legs to really struggle. They weren't actually too bad for a steady plod but getting them to turn over fast was definitely a no-no. I was quite pleased actually and will try to maintain the bike miles and climbing as I think it helps my overall fitness, I am sure I was faster running this time last year as I was getting loads of cycling in. I am toying with the idea of cycling to club sessions after Yvonne and Roger have started doing it but the time thing still bothers me as it'll add on at least an extra hour to the evening which when Jez comes back I'm not sure I'll want to do, we'll see.
I think it was probably under 5 miles or so tonight, didn't feel very long at all, though everything still feels short after Garburn.
I am planning an offroad run tomorrow though will decide how long once I find out how my legs are. Pam and I are planning a Lakes walk on Saturday too, looking forward to it.
I think it was probably under 5 miles or so tonight, didn't feel very long at all, though everything still feels short after Garburn.
I am planning an offroad run tomorrow though will decide how long once I find out how my legs are. Pam and I are planning a Lakes walk on Saturday too, looking forward to it.
Friday, June 6, 2008
Thursday 5th June: Club Run
First club run for a while for one reason or another. Legs pretty tired so decided to take it easy. It was an interesting route, mainly off road which suited me as my knee was a bit niggly on tarmac. Didn't have any oomph but expected that, felt very hungry by the end too.
Nice to have a sociable run again, have possibly talked myself into attending speed training on Monday night, assuming my legs aren't destroyed by an MTB ride over the weekend.
Distance: approx 5 miles
Time: 52 minutes
Nice to have a sociable run again, have possibly talked myself into attending speed training on Monday night, assuming my legs aren't destroyed by an MTB ride over the weekend.
Distance: approx 5 miles
Time: 52 minutes
Sunday, May 25, 2008
Sunday 25th May: Chorley Harriers 10 Mile Road Race
Today was the Chorley Harriers 10 Mile Road Race. I decided to do this race for a few reasons:
1) I want to do a variety of road racing distances this summer to work on my overall speed. I've never raced 10 miles before and wanted to see if I had it in me and if I could pace myself.
2) The Garburn race is next weekend so I wanted something to run that would challenge me but would stop me from heading off up on the moors and probably overdoing it. It is 2/3 the distance of Garburn without any major climbing.
3) Its another of my club's races, if I wasnt running I would be marshaling anyway!
I was woken up bright and early (by bright and early I mean 5:36 am) by the wind howling outside, not an auspicious start. I went back to sleep and hoped it would calm down but no such luck, the garden chairs were strewn all over the place and a few mystery plastic plant pots were doing the foxtrot round the lawn. The forecast was suggesting strong winds with 40 mph gusts or some such, however the sun was shining and I'd already paid the entry fee so I decided to get on with it. I didn't know much about the route but I knew it was loops in/around a park so I wouldn't be running into the wind all the time. I had breakfast at about 8:30, I have used this particular breakfast before my last few morning races and it seems to agree with me: A large bowl of porridge made with semi -skimmed milk with a banana chopped over the top and drizzled with maple syrup (yum). I had no energy or digestion issues in the race so I'm going to stick with it for Garburn.
The race was due to start at 11:00 am and as it was a local race and probably only a 10 minute drive away I decided not to leave until 10:15 as I already had my number. The directions said "follow the signs for Worden Arts Centre" which I have seen dotted around Leyland. I head into the centre of town and spot my first "Worden Arts Centre" sign, so far so good, until I missed one due to not paying attention as I thought I kew where I was going. I spent the next 15 minutes trying to find the Centre, I drove around the park a few times but couldn't see where to park or actually spot any evidence of a race at all, then I retraced my route and noticed the sign I'd missed and managd to actually find the park, hooray! Well almost hooray, I still didn't know where I was supposed to be parking but at least there were loads of people in flourescent yellow vests and other assorted race paraphernalia dotted around. As I'm driving around rather erratically trying to find the car park the most likely entrace is coned off and it dawns on me that all the little mini runners around are doing the fun run, which means I'd not be popular if I flattened them and that it was now after 10:30 (digit extraction required!). I drove along the road for a while, found a turning place then headed back, it was really obvious where to park form this direction.
Directed into parking spot by a couple of my normal running group, I could get ready to run. This is only my second race wearing a Chorley Harriers vest, the thing I've noticed most is that other Harriers always talk to you even if they don't know who you are. I got loads of encouragement through the race with people shouting "Come on Chorley", before I had a vest I felt a little anonymous at races. I found the loos (essential pre-race routine) then did a very short warm up as I was late and I was going to be running 10 miles anyway then back to mill around the start line for a bit before the off.
Tis race has quite a small field, about 250 ish and it is very clubby. By that I mean there a few if any non-club runners taking part, it is part of the inter-club grandprix (as well as the Club's own Grand Prix) and as such attracts some pretty speedy runners. I looked at last years results and my dream time of 1:30 would put me pretty much near the end of the field, ho-hum. I met Yvonne at the start who is part of my Thursday night group and a veteran of several half marathons, I decided to see if I could stay with Yvonne rather than do my own thing - this turned ou to be a good plan. I had my Shuffle with me but I wrapped the headphones round my waist rather than wear it straight away, I had put some pretty fast music on it so knew I would go off too fast if I listened to it.
11:00 we were away. The route consists of two short laps and two longer laps (as below):
I've always been a bit ambivalent about laps as I thought I would get bored but on this occasion I thought it broke the race up quite well, I also got to learn exactly where the finish was - pretty much at the bottom of a fast hill. I was aiming for 1:30 for this race which meant a 9mm average. One of the marshals helpfully called out at the first mile marker that it was 8:31 which was a bit fast really. I stayed with Yvonne and curtailed my impulse to speed up. I really struggled to keep it steady and just let people go past if they wanted to, at the three mile marker whihc was near the start of the first long lap my brain just kept telling me "speed up, speed up" but I managed to ignore it. I just decided to keep it steady until I was well into the second long lap, which sounds like I had a plan but I didnt I just didn't want to blow up. At about mile 5 we finally turned into the wind which slowed things down a bit but the cooling wind was actually welcome (well a bit), then there was a nice downhill followed by a rather cheeky up then back down to the finish area again to grab some water and head out on the last lap. I was still going in a controlled fashion at this point and continued like this until just after mile 8 when I ended up in front of Yvonne. I had been up on the pavement as the side ofthe road had a pronounced camber when the pavement ended and I dropped down in front, single file as on a road. Then I found myself speeding up.....I blame the woman in the green vest in front of me, I noticed she seemed to be getting closer (or was I speeding up) so I decided to catch her, then speed up more, then catch the next two women in front of me - which was the return of my competitiveness and what I hadn't let out since the race started because I would've blown up big time if I'd let it out the bag any earlier. I remembered the down before the up and flew down it to try to carry whatever momentum I could into the cheeky up, which wasn't much but every little helps, then it was the short flat section before the last downhill to the finish, where I speeded up some more. One advantage of all the long hilly trail runs I have been doing is that I have gotten used to running hard downhill on tired legs, so on this last downhill I overtook a few more people again (all men this time, ha!) then sprinted for the line.
I stopped the Garmin then looked at the time. The Garmin had been autopausing itself all race for fun due to some of the tree cover so I knew the time would be out, I was still chuffed though it said 1:26:46, my official result time is 1:27:47, so broke the 1:30 mark!!! When I checked the splits at home my fastest mile was the last mile, it was just under 8 minutes (that lovely downhill) so I finished very strong.
=======
Summary
=======
Distance: 9.97m
Time taken: 01:26:47
Average/Max Speed : 6.89mph / 10.12mph
Average/Min Pace : 00:08:42 / 00:05:55
Average/Max heart rate: 173/188
Calories used: 1086
======
Splits
======
10:59:50 1.00m 00:08:36 6.97mph 9.18mph 166bpm 174bpm
11:08:28 1.00m 00:08:33 7.01mph 8.94mph 171bpm 176bpm
11:17:05 1.00m 00:08:19 7.21mph 9.54mph 169bpm 175bpm
11:25:29 1.00m 00:08:52 6.76mph 7.52mph 173bpm 176bpm
11:34:21 1.00m 00:09:10 6.54mph 7.85mph 173bpm 176bpm
11:43:43 1.00m 00:08:52 6.76mph 9.53mph 173bpm 180bpm
11:52:56 1.00m 00:08:42 6.89mph 8.30mph 169bpm 175bpm
12:01:43 1.00m 00:08:53 6.75mph 7.95mph 175bpm 177bpm
12:10:37 1.00m 00:08:48 6.81mph 8.20mph 180bpm 182bpm
12:19:25 0.97m 00:07:59 7.28mph 10.12mph 182bpm 188bpm
I think it was a negative split but just. I think I can go a bit faster, without the section into the wind and not hanging back quite so much, particularly after mile 5 but I would need to keep a check on my tendency to try to speed up too much.
So an easy week planned prior to Garburn trail race.
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