Catching Up

After tweaking my left backside slipping about in the dunes on the 12th I was hobbling the next day. The "next day" was the Mid Lancs XC at Hyndburn. The Chorley Harrier ladies were hoping for promotion and to get as many out as possible to help, I had said I would run (help make up some numbers rather than actually count for the team). On Saturday morning I did lots of stretching but it didn't help, a bit annoyed as the Hyndburn course is really enjoyable.

At about noon when it wasn't getting any better I did the sensible thing and necked a load of ibuprofen and went anyway. Once I warmed up a bit it only bothered me when my left leg slid sideways...which happened a lot on the stodgy course. I was over two minutes quicker than the year before but getting out of my car at home was not very dignified! I wouldn't have done it for a longer race (probably).

It seemed fine for cycling thankfully so got some road miles in on the Sunday....for some reason decided to go chevron bagging around Belmont way and got my backside kicked, even with a 30 * 27 lowest gear. I found the hills mentally hard too which wasn't good, I'm no climber but I normally just get on and grind them out without too much thought. 44 miles, 3800 ft of up and an embarrassing average speed of 13.9....more work needed.

I did some short runs in the week as bum was still tight, it started to ease off after a trip to the climbing wall meant some serious stretching of various tight muscles.

On Saturday I headed out to check out snow conditions around the moors. I was only intending to do about six miles but it was so lovely I ended up doing over 9. Lots of snow:

I ended up on the turbo on Sunday afternoon but probably should have gotten the MTB out really.

This week I've managed to get back to some better running, a quick 4 miles after work on Monday saw me set off with leaden turbo legs. Last time I did that after about two miles my legs were fine and sure enough I managed to up the pace each mile, really enjoyed it and no problems the next day.

Tuesday was some turbo intervals, hard but bearable now I have invested in a fan. It meant I was able to work harder without boiling myself or having to open the door and freeze the house out.

Yesterday was another set of intervals, running this time. Possibly not the most sensible decision but I wondered how my legs would cope. A little leaden at the start but changed into running mode after about a mile. I did 3 x 1200 metres as slowly building the interval distance back up to three miles. They went well, not having fresh legs meant I paced things more evenly and didn't tear off at the start though on the last interval I had to push hard to keep the pace as I got stopped at the one road crossing. First and second interval had the same time, third was two seconds slower which I thought wasn't too bad. Run back to work was fine after the first half mile.

Yesterday was finished off with a trip to the wall again, which was really good fun.

Today I'm taking it very easy, I did think of cycling into work but couldn't get myself out of bed. The cycling gods punished me for my laziness by having me sit on the M6 for ages, eventually took 1 3/4 hours to get to work as opposed to 30 minutes.

Tweak!

I felt a bit lifeless last weekend, not sure why but got a couple of easy rides in. One short MTB ride with new front brake pads that were binding hard and had to be worn in. Did I moan? Nope, just treated it as extra resistance (could have done without the slipping seat post though), it needed to be done. The wheel was spinning much better by the end.

Monday, I was much more lively and got some 800m intervals out. I managed to pick the wrong direction and run them straight into a strong wind which meant the pace was well off but the effort level was there.

Tuesday was a good ride to work, really enjoyed both journeys though had to tell Jez to go off on his own after about a mile in the morning as there was no way I was going to keep up with him on his road bike when I was on the shopping bike.

Wednesday was a rest day due to neither of us getting home from work early enough to contemplate riding anywhere. Thursday was an interval session on the turbo where I attempted to boil my head again and nearly succeeded...thinking of moving it outside onto the patio to entertain the neighbours.

Friday was a run but with no plan, just for fun so headed to the beach to play in the dunes. The sun was out over Blackpool:

The sand was dry and really loose and after clambering up the third steep dune I thought maybe I shouldn't be hammering my calves and achilles like this as I had said I would turn up at the XC on Saturday. My glutes were also notcieably tight from the turbo session the day before. Just around then my left leg slipped in the sand down and away from me with a tweak sensation in the bum. A definite ooof! moment. Not great timing.

Onto the flat beach and seems no harm done so head way out towards the sea faffing about taking some pictures as the cloud rolled in for some dramatic sky moments:

Had a bit of a run in the lower dunes which are a lot more packed down then I could feel things starting to niggle, bit of a stretch and head back to work with my left butt cheek and hip trying to cramp up completely. Oops, needless to say an afternoon sat down at a desk did nothing for it. I got into my car like a 90 year old.

OMG How Cold?!

Breathtakingly cold today out on the prom, literally. I headed down there not sure if I was going to do the intervals I had planned or not, so cold and the wind was just biting and stronger than I was expecting!

I had on fleecy tights, thermal undershorts, thermal top, Oz Pullover zipped almost right up, gloves (ok thin ones) and a buff on. The top and the Oz have handwarmer style thumb loops to cover part of the hand, I never took my thumb out of those loops at all or really unzipped the jacket, even during the intervals I was that cold and I wished I'd put my windproof hat on.

Anyway, 2.2 mile "warm" up, 6 x 800 metres done (was supposed to be 5 but I obviously set it up wrong), wind assisted which made me set off far too fast every single time but I still found the pace hard to maintain as I think my legs were just cold and clumsy. Then back to work, still haven't warmed up properly.

It was probably good for me after the written off weekend....

A lunchtime run in glorious sunshine.

Yesterday I headed out at lunchtime for an interval session. Now, I moan that the prom is the only place in St Annes to get some decent uninterrupted running and it is. There really isn't much else, getting to the prom is a big faff as St Annes is jam packed with houses so that you have to stop constantly to cross roads etc. I can find it hard to motivate myself to do the same old run, same old streets, even though it really is good to get out in the daylight over the winter months.


However, occasionally a gorgeous day comes along and I can't wait to get down there, yesterday was one of those days. I then realise that I am actually very lucky to be able to get the chance to run on the beach at luchtime, I love the feeling of wide open space.


I had an interval session planned, 2 sets of 5 x 400 metres, 1 minute recovery. Before that I took it steady to the beach, then faffed around a bit taking in the sunshine before getting to the hard work. I have a new ickle bumbag which is to carry, gloves, tissues, lip balm 20p for the loos etc but also fits my camera in. Some jogging about taking photos before heading up onto the prom itself for the intervals. Not surprisingly there was a lot of people around but it just seemed to add to the good vibe.






The intervals went well, I did them at the correct pace, 4 out of 5 of the first set were at 1.49, the other was 1.48. I did have a slight muppet moment in that I thought I had longer to rest between the sets than I did and set off on the first one of the second set 40 seconds late......


The next 4 were all around 1.49 too. Legs felt good and I could have done more. I then tootled along the bottom of the sea wall for ages before realising that it was 1:40 pm and I really should drag myself away and get back to work.



My legs felt good all the way back to work so I think last week's rest has done them some good after all.

Dead Legs

I postd a comment on Kate's blog recently about resigning myself to permanently dead legs combining running and cycling....if anyone else had said that I'd be advising them to take it easy for a bit.

I had a look back at what I have been up to over the last month, my rough goals are to do 200 miles of biking and 50 miles of running to keep on target for the year (2000 miles and 750 miles respectively). I did 239 bike miles and just squeaked in 50 running miles, not huge volume really.

I also had a good few days off here and there but the big change was the reintroduction of running speedwork, the dreaded intervals and tempo runs are back! I have done sets of 400's. 800's and 1600's (set off too fast and they so, so hurt)- forgot to do 1200's! Two miles worth of fast stuff, and two runs with 4 miles at 8:30 mm which is just slower than my 10K pace.

This is the only way I will keep running at lunchtimes over the winter, I have no real choice of route so I have to break the run up into chunks. Its been a big increase in intensity so I've backed off this week, quite a lot due to the blooming weather! Nothing more than four miles (if this rain ever stops).

Next week, start again with 400's and 2.5 miles of fast stuff. I am not looking forward to those mile ones again.

6 Miler

I had planned some intervals yesterday, nothing serious 2 miles easy, 6 x 400 metres no faster than 8mm, 2 miles or so easy but the wind was so silly I didn't think running along the prom was worth it. I nipped into St Annes centre at lunchtime and got sand blown in my face in the square, never mind on the prom.

I decided to head into Cuerden Park when I got home and do an informal fartlek type session and also check out some tracks in there. An easy couple of miles then some varied pace running including some hill efforts which feel really difficult now. I found some fantastic tracks in there to add into my runs and really enjoyed myself. Legs felt pretty good, left quad a bit tight which I think is from the cycling so I will be stretching that out over the next few days. Not long to go...

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!

Been Quiet...

I haven't dropped off the face of the earth but I ended up coming down with a heavy cold the Wednesday after my long run, boo hiss! I had a rest day after the long one, then another rest day on the Monday as I woke up with a really stiff hip - my own fault as I spent a lot of Sunday sitting on a hard chair, slouching, cross legged which is always really bad for my hip. I have an air cushion thingy I sit on at work to stop me from doing it and support my hip generally.

A day of stretching and it was fine on Tuesday. A colleague and I were discussing on Tuesday morning that we had both woken up a little sniffly but had dismissed it as hay fever/stuffy building as we felt ok. That would turn out to be an incorrect diagnosis! As I felt ok I set off for a hard interval session at lunchtime.

Planned session 2 sets of 4 x 400 m. Legs a little stiff setting off but soon were up for it. I set off way, way too fast for the first interval and it felt like my speed was yo-yoing all over the place. I contained myself a bit better for the remaining 3 in the first set. Rested then set off for the second just as fast (good thing I suppose). I was really enjoying myself but at the back of my mind I did know I was pushing too hard. The penultimate interval was the fastest, as often happens but I still felt ok on the very last one. A jog back to the office feeling pleased with myself.

I had thought the timings were all over the place but looking at the stats:

Set 1: 1.43, 1.42, 1.44, 1.43
Set 2: 1.44, 1.44, 1.39, 1.42

Due to a clogged up M6 on the Wednesday I ended up working from home, I was fine in the morning but by the afternoon I knew I was coming down with something. I pulled out of riding and rested but Thursday morning I could barely get out of bed. I would have stayed in bed if the bedroom telly hadn't been stolen but I took up residence on the sofa for the day watching rubbish.

Strangely, I wasn't panicking too much at that stage. I know if I have to take a day off work then I'm not going to have shaken the cold in a couple of days, I had done a good long run so just concentrate on getting better.

I had a short, easy MTB ride last Sunday morning as a tester, the cold was still with me a little but my heart rate was doing normal things. I was recovering well from effort and felt like I could've gone on and ridden more by the end but I was drowning in my own snot which made breathing difficult sometimes so I decided to have another couple of days off before resuming running again (still wasn't worried at that stage either).

Friday's silly attempt at an interval session

Woke up and crawled out of bed on Friday, decided to run after work to give myself a chance to perk up. I had planned an interval session with two miles of warmup / cooldown on either side. I'm not sure what planet I was on but it really wasn't a good idea, I could barely function mentally at work and having to have coffee in the afternoon to stay awake is not a good sign.

So I get home, get my kit on and out the door. When I start running I feel like I've got someone else's legs! This actually wasn't too surprising after two days of riding, particularly after Thursday mornings efforts. Two miles at an easy pace wasn't too bad but then I got ready for the first interval. The session was 2 sets of 4 x 400 so short ones. I set off on the first one and couldn't get it up to any sort of speed at all. The second one I was even slower and wanted to stop after about 100 metres, I did the whole thing but finally as I wobbled to a stop decided to cut my losses and go home.

Well I actually had to stop for a few minutes before I could summon up the energy to start shuffling homewards. I reckoned I had about 2.5 miles to go and it felt like an eternity. I was breathing hard but my heart rate wasn't up where it should be (not a good sign), I felt like I was putting in a lot of effort but I was moving at 10:30 mm pace and I couldn't move any faster. Ouch.

It was a slow and painful 2.5 miles, when I got home I decided that Saturday's 18 miler attempt was best postponed until at least Sunday (err, just to Sunday!). So so tired.

Ooh, that was warm.

I arrived back at work after my lunchtime run beetroot red and radiating heat from my face. I was a little over dressed for todays speed session. I seem to have been avoiding doing some really hard sessions for a while so today's interval session was 4 x 800 metres (half a mile for me) with 90 second recoveries.

I headed down towards Lytham for just over two miles of warm up, as it was into the wind I it was quite refreshing. I set off far too fast for the first interval as usual and finished the half mile at 7.10 mm (3:34) average. The were supposed to be at 7:30 mm at the fastest, oops here I go again overdoing it but the marker was set to I thought I had to try the remaining ones at that pace. I had a quick pitstop in the loos before setting off on the next one (finished coffee too close to run).

The second one felt pretty good and was as it turned out even faster, 7.02 mm (3:30). I recovered well and set off on the third one, going pretty good until turning off the prom and up the main path along the road. The sun was out and I was behind the dunes and was being sheltered from the wind, it was like running into a sauna. I was boiling by the end of that one and had slowed down a bit as I felt I was overheating but 7.10 mm (3:34) pace again.

I actually stopped after this interval, stopped the timer for a bit, took my buff off my head and faced the cooling wind until I cooled down a bit - its probably not even that warm really but I'm so used to it being cold. I set off on the last interval and ran part of it into the wind which was just lovely and 7.12 mm (3:36)pace. Three out of four intervals were quite consistent, just one that was too fast.

I finished off with a bit of a jog along the beach before heading back to work. Nice to do a proper session again.

Whoosh!

...time just seems to have disappeared lately, not that I have been up to much.


Jez and I were in the Lakes for our birthday at the beginning of the month (yes we do share the same birthday). We celebrated getting another year older by walking up Fairfield from Patterdale, in the snow. I would write lots more about this as I took loads of photos but for some reason Jez's laptop ate them and they were never seen again. I was left with about 8 completely random photos on the memory card out of a few hundred. Only the Fairfield ones hadn't been copied elsewhere, ho hum.


It started as a beautiful day, lots of fluffy sparkly snow and lots of ice around. The climb up onto Farifield itself was very steep but the snow was pretty good so kicking steps was the way to go, except when I booted hidden rocks, that hurt. We followed some fell shoe tracks up. The tracks were actually heading down the mountain and fair play to whoever it was because we only saw a couple of elongated prints where they had had a little slide, there had been no application of technical hands or arse.


Some quite thick snow over the top and I got a view from the top rather than the pea soup clag I had last time I was up there. It didn't last long as the weather was coming in and Helvellyn had disappeared in the cloud. Our plan was to head back via St Sunday Crag and down into Patterdale. Once the cloud came in the light went really flat and I found negotiating some of the little ridgy bits on the way down to Deepdale hause a little tricky as I just couldn't make things out properly. I had a little lateral foot slip on one of the narrowest sections which sharpened the mind somewhat!


At Deepdale Hause we decided against continuing with the planned route as it was snowing and the cloud was down and we had to gain a fair amount of height again. We decided to drop down into Deepdale and head back that way, and what a drop down it was! It felt vertical (and looked it when walking away), lots of side steps to get down. A long boring trog along Deepdale then into the pub in Patterdale for some beer and a humungous plate of food.



An easy day after walking where we go pick up Jez's new car then an MTB ride on Saturday 7th where I managed not to fall off, which is a good thing. The bad thing is I achieved it by riding like a complete wuss, really demoralising. I felt really shattered for some reason and wasn't particularly enjoying myself in the driving rain and wind. We headed out in the afternoon, just as the lovely morning was replaced by minging weather. Very wet and cold and for once wasn't bothered about the ride being short!


Sunday I was supposed to be doing a long run but just couldn't get myself to do anything, thought I might have had a bit of a sniffle. On Monday I woke up thinking I had a bit of a sniffle but I was fine in the afternoon so I headed out after work for a run. I mile easy, 4 miles at 8:40 and 1 mile easy again. I headed into Cuerden park where there are a few hills so I knew I would need to work harder on the easier sections to compensate for the hills. First fast mile was 8:47 and I never paid attention after that. In the end the tempo section averaged 8:13 mm which was far too fast and I had massively overcompensated for the hills and I had a feeling I was going to pay for it.


Tuesday I felt a little coldy but got up and cycled to work, I was feeling fine after about 20 minutes and had a really good ride in, little wind and an average of 16mph which is quite fast for me on the Spesh. The ride home was supposed to be a bimble but for some reason I pushed a little bit on the first few miles, I think it was just nice to be riding home in proper daylight. At Freckleton a roadie came screaming by me (as they do), then up ahead two blokes joined the Marsh Road in front of me. They weren't going particularly slowly but for some reason I decided to try and catch them.


I was averaging about 19mph (it has its own momentum I think the Spesh) and caught up to the first one, who was on a road bike but wearing fairly normal clothes. I had to wait for a gap in the traffic to overtake then I got passed, I had to accelerate hard but I was off. I haven't worked that hard on my commute for quite some time. It didn't take me long to get to the second guy but I had to wait a little longer to pass him. I remember looking at the computer and I think it was reading 23/24 mph as I accelerated to get past before I got flattened by the traffic.


I was working far too hard by then but I kept pushing at around 18/19 mphwhen I realised that I was reeling in the roadie who screamed past me earlier, think he must have backed off quite a bit. Unfortunately he got through the lights at the end of the Marsh Road and I had to wait else I think I would have got pretty close. I had to take it really easy for the rest of the ride home as I felt toatlly knackered, not a good sign and not very clever.


I paid for the hard efforts by being barely able to make myself get out of bed Wednesday, Thursday and Friday. I couldn't believe how tired I felt. On Saturday I woke up with a proper sniffle, at last, I have been trying to fight something off! I was stuck working on Saturday so I coudn't get to the XC race or go out for a run but I didn't mind as I was ill anyway. I rested again yesterday as still felt a little sniffly in the morning but woke up this morning feeling like a new me.


I hate when a cold is trying to get a hold for ages, there have been a few going round the office and I've done well not to catch one.

Attempt at Intervals

Thursday I had planned to do intervals at lunchtime. Nothing major, 5 x 2 mins to get my legs back into it again.

The warmup was ok, nice steady pace though I did think my legs were a little unresponsive, still not feeling sprightly but I thought I would give it a go and see how things went.

The first one was hard work, as it always is so I wasn't too worried but as it turned out this would be the fastest one. The second was a little slower and the third was slower still. As I normally find I am really getting into it by the third I took the hint and didn't do anymore.

I continued my run at a steady pace and my legs were ok with that, just over 7 miles in the end.

I realy hadn't factored in the recovery period from racing the half which was a little silly on my part though confirms I should keep it relativley light on the racing front for the next few months.

Today I decided to rest, I had thought about doing a short lunchtime run but I was planning an MTB ride on Saturday and a run on Sunday so I thought It would be better if I did nothing (I still brought my kit to work but didn't run in the end).

This Week....

Flown past! On the way home from the Lakes on Saturday the engine management light came on in my car and the engine lost power. It would still cruise along ok but acceleration was a bit glacial. On Sunday, I did nothing due to combination of dodgy car meaning I couldn't get anywhere to go for a hilly run and with it being the day after a proper crash my neck was really stiff.

Monday I spent the morning booking my car into the garage and then not much at all as my broadband wasn't working for a couple of hours. Luckily my work were very understanding letting me work from home and logging on once the broadband was back. I went out for a walk to the post office to check conditions and decided it was too slippy/icy/snowy everywhere to run comfortably (kicking myself for not doing something on Sunday), but did walk for an hour or two taking some frosty pictures.

Tuesday I got to work in Jez's car and did an interval session at lunchtime. I was doing the 5 mins hard, 5 mins easy session again. It was pretty windy but I had the wind behind me when doing the first interval and I set off far too fast! The second one was still wind assisted. For the other three I was sheltered a bit, particularly for the last two as the dunes were in the way of the wind. I decided to try to maintain the average pace of the first interval, which was really hard and on the last one I had to shout at myself not to stop.

I hung on and average paces for the five: 06.47 6.48 6.48 6.52 6.49

Which is quite amazingly consistent for me. The downside was that working so hard meant that two minutes felt like an eternity!

Wednesday I was again working from home, I was supposed to be dropping my car off at the garage. The plan was to put my bike in the back, drop the car off, cycle into Preston to visit Post Office and bank then bimble home. Stupid car decided it wouldn't start!!!!! I tried to locate some jump leads in case it was the battery, none of my neighbours who were in had them (or they were in hubbies car, who was at work).

I should really have some leads so I cycled to B & Q a mile away, they didn't have any. So I headed to Halfords aboout 4 miles away (passing the garage annoyingly) and back. Had to wait for a neighbour with a car to come home, linked it all up and fecker still refused to start. Just belched loads of acrid white smoke out the back. Ah well another wasted morning.

Spent all afternoon trying to contact the garage and trying to figure out what to do with the stupid thing. At about 3pm I cycled into Preston to do the errands I was supposed to do this morning. All the faffing about added up to 20 miles of cycling.

Thursday was tempo run day: 1 mile easy then 7 miles at long tempo pace. It had been snowing a little before I set off but nothing that was going to lie. As I stepped out the door I thought it was a bit warmer than yesterday. There wasn't much wind but I decided to run into it for the first half of the run. I ran down the prom to the monstrosity that is Lytham Quays, then from there to Green Drive, and back along the wooded track I discovered last time and then back to work.

After an easy mile and a bit where I had to slow myself down a lot I picked the pace up a bit. I wanted to see how long I could maintain 8:40 pace. As the snow had stopped it seemed get colder. When I turned back towards work at around the half way point I picked up the pace even more (it was bloody cold). Mile splits:

8.40 8.38 8.36 8.28 8.15 8.14 8.21

I felt I was running quite well at the end, last time I felt I was running that well I broke myself (paranoia). Hopefully as I have to rest on Friday it'll give my legs a good chance to recover.

More intervals

Yesterday I did the interval session I had postponed from last week. Not surprisingly it was hard but I did enjoy it, was a good idea not to do it last week though I would have been on my knees.

I was for 5 x 1K intervals, 400 metre recovery or as I couldn't be bothered changing the units on the Garmin 0.62 mile intervals and 1/4 mile recovery.

My legs still had some stiffness in them from Saturday so a slow two mile warmup. The first interval was by far the hardest, took me a while to wind my legs up. The fourth one was also slower as I had to slow right down to take a corner and dodge a dog that came flying out of the dunes to run next to me. It was just a pup so obviously a little overexcited but it was still a big dog (Old English Sheepdog I think) and nearly tripped me up.

I did all five ok, I could have probably managed a sixth if my life depended on it but was actually really glad to stop. I jogged back to work quite smoothly (but slowly) and suprisingly my legs felt great after hammering them.

Average paces for the intervals:

7.42 7.34 7.35 7.43 7.38

For once I didn't seem to have to constantly adjust the pace either, apart from the last one where I set off far too fast. Still not looking forward to doing a whole mile interval.

I did some intervals!

...though not the session I was supposed to be doing. It was glorious this morning and I was determined to get out for a run even though I just wanted to stuff my face with chocolate today, I had some new shoes to try.

I decided to swap this weeks and next weeks shorter runs around. This week was supposed to be an interval session of 5 x 1K with a four mile run at tempo later in the week. Next weeks intervals were listed as 2 minutes hard followed by 2 minutes easy repeated 5 times, which sounded much more palatable though they would have to be done around 7:35 pace being so short. Thursday's tempo run is supposed to be 7 miles at tempo pace but I'll worry about that on Thursday.

I have bought two new pairs of running shoes, some Mizuno Wave Riders (my normal shoe) for the shorter and faster runs and a pair of Mizuno Wave Creations for the longer runs. The Creations have more cushioning on the forefoot so should hopefully be good for the long runs. I had the Riders today and dazzlingly white they are.

As I got out of site I jogged one direction, then the next to try to decide which way the wind was coming from. I figured mainly westerly so it didn't really matter which way I ran so I headed south to Lytham. I did a 2.5 mile warmup and I started to get into it. The wind was very strong (bracing actually) and pretty much side on, possibly a little behind sometimes which is always interesting. It feels like running whilst someone is trying to push you out of the way. After a couple of miles in the new shoes I realised how buggered the old ones really were, I had springy shoes again.

The first interval was over before I knew it, one of the advantages of doing longer ones I suppose. Two minutes dawdling then off again, the second was much harder work as I had to turn into the wind for a while but again it was over really quick and I was loving my new shoes. The other three fast intervals passed just as quickly. It was just a nice run back to work after that, I felt so much better.

The average pace for the intervals:

7.36
7.44 (wind)
7.25
7.21
7.24

Tempo Run

I did some more reading around my training plan, it turns out there are different interval paces and tempo paces. I'm not supposed to be trying to maintain the same pace for both a 400m interval as a 16oom interval or the same pace for a 3 mile tempo as an 8 mile tempo. Phew is all I can say! The paces are still quite hard though.

Today's run was to be 2 miles at an easy pace, 3 miles at tempo pace followed by another 2 miles at easy pace. As it is a short tempo run my pace is supposed to be my 10K pace, so 8:20 mm to aim for, still going to hurt though.

It is stupidly windy today but as payback for fighting the wind all the way home yesterday I'm going to do the tempo section of my run with the wind behind me.

I ran towards Lytham (and I think I actually got there!) as a warmup, very easy pace and into the wind. I ran about 2.4 miles in the end as after I left Ansdell I had to wait to get to the prom. I still don't have my new shoes but leg wasn't too grumpy. The tide was properly in, it was very windy but not enough to have waves smashing off the sea wall but enough that there were loads of kite surfers out today (brrrrrr, is what I thought, did look fun).

I had given myself a bit of extra distance to do the tempo and off I went at silly 7:05 mm pace for oh, about 20 seconds then I realised it was far too fast and I was about to die. I took full advantage of the wind, it was quite noticeable when I was sheltered from it as my pace dropped and I had to put some effort in! I had to keep slowing myself down, leaning back against the wind sometimes. It was still hard work but I managed all three miles in 24:01 so 8mm pace average. Which looks good but was entirely, wholly wind assisted. Still fun though.

Two mile jog back to work to ease the legs out. Just over 7 miles in total, quite a lot compared to most of my lunchtime runs and their not going to get any shorter.

Yesterday I Did Some Intervals - ouch!

With hindsight yesterdays interval session should have been swapped around with Thursday's planned tempo session but hindsight is a wonderful thing. I knew I was supposed to be doing three long intervals, longer than I've done before but I hadn't really registered how long. I had set the session up on the Garmin last week but it wasn't until I got to the prom to start the intervals that I realised what I was about to inflict on myself.

The run down was slow and stiff, my lower left leg feels quite battered (I ordered some new shoes yesterday) and I think the shoes need to be binned now but I have no other road shoes until the new ones arrive. I ran about 2.5 miles as a warmup just to ease my legs into it but they felt heavy. For the first time in a long time I got to the beach and the tide was nearly in. I listened to the roar of the sea for a while before heading up to the prom tarmac to begin the intervals.

I found the session on the Garmin and looked through it to make sure I had intervals and rest steps in and I noticed the length of the interval - 1600 metres. 1600 metres flys through my brain for a bit searching for some recognition and eventually I remember, 1600 metres is a mile!!!!!! OMG what am I trying to do to myself.

I'm supposed to do three repeats at 7:30 - 7:50 pace and I know I'm really going to struggle. I did seriously consider just going straight back to work but thought I'd give at least one a go. I set the workout going and off I went, I always have a 30 second building pace up before launching into full on intervals.

I was ok in the actual interval until the half mile mark then I started to really struggle. I was watching the distance climb very slowly and trying to maintain pace when it passed the mile and I slowed to a stop. The Garmin didn't stop and kept flashing messages at me to speedup. I was a bit confused about this as the distance was reading over a mile, then I realised that was cumulative distance not interval distance. I changed the screens and sure enough I was at 0.98 miles, grrrr! So I ran the last 0.2 mile and faffed about for three minutes resting, so not a great start.

The second one went much the same way though I got to 0.7 mile before the wheels came off though I did hang on for the whole thing. The pace wasn't great at 7:50 average but at least I didn't walk around too early. At the end of this one my lower left inner calf muscle was on fire so I decided not to do the third mile. I was a bit annoyed with myself at this but the first half mile of the jog back my left leg felt sore but it eased off a lot by the time I got to work so probably the sensible decision to make.

I have this session again in a few weeks time so I'll see if I can manage it then. Next week is biased to the tempo run (gulp!) but I think after that the interval session is 5 x 1K which may be more achievable initally than 3 x 1 mile even though its the same overall distance. We'll soon find out.

Thursday is to be 2 miles easy, 3 miles tempo (slower than 10k pace this time!) and 2 miles easy. Hopefully my new shoes will be here by then.

Intervals on the Icy Prom

Yesterday was my first planned interval session: 10 - 20 minute warmup, 4 x 3 mins around 7:35 ish and 10 minute cool down. I will always tend to go for the longer warmup now, particularly when it was as cold as yesterday.

A beautfiul day but very cold and lots and lots of ice around St Annes. I took it very easy on the warmup run to the pier. I had to keep finding dry patches or places where the sun had been to run properly, the rest was slippy and icy.

My left calf felt very tight and my legs weary in general so I decided to do the last little jog along the beach under the pier. Going over the dunes onto the beach I though the sand felt a little crusty and there were lots of what looked like little wet patches on the beach itself. When I looked at them closely and stuck my finger on one it was actually frozen, ice on the beach who'd have thunk it!

I ran to the pier and the normally very soft slow going sand that collects around it was firm and very crunchy, it was in the shadow of the pier so no sun had gotten to it.

I popped up onto the prom and set off on the first interval. I set off a bit too fast (I noticed when I bothered to look at the Garmin) and tried to get a feel for running around 7:35 to 7:40. I found it was hard but doable, probably the exact pace I should be doing intervals at all along (thinks to self that writers of training plan may know what they are talking about).

The next two intervals were a little more interesting and a touch slower as I had to dance around the ice quite a few times. I was finding breathing the cold dry air in quite tough on my throat too, what wind there was I was actually running into. The last interval was pretty much the same as the first and I could have done another one.

The jog back to work consisted of much more ice dodging but my legs felt quite perked up by then. I was really surprised to find that there was no one on the golf course as I went through - such a beautiful day. Maybe they are not allowed to play when the ground is frozen ?

Back to my lurgy filled office where I felt like I had the beginnings of a sore throat (hypochondria again).

I'm having a rest day today, though my legs feel ok and my throat feel a little rough but I think it is from the cold air. The skin on one side of my face was really sore last night as well, I had to get the Nivea grease paint on it. Feels ok this morning though.

It is not Thursday!

So why have I spent all morning thinking it is?????

Anyway, took my kit to work today for a lunchtime interval session. Its a lovely day but the wind felt really bitter when I was running into it on my warmup. I took in a short section of beach just for variety before getting back up on the prom for the hard work.

The plan was 5 x 3 minute intervals with 1.5 minute recoveries. I did all intervals ok, I tend to find the longer ones easier to pace though the amount of distance covered is increasing as I turned round and did the last interval back up the way I came (it just takes me further away from work otherwise), over 2.5 miles over the intervals and recoveries. The last one was into the wind which was much more difficult.

The last jog back to work was into the wind and was cold and the cold air seemed to be annoying my chest more than usual, I have been doing a lot in the dry cold air lately so will have to keep an eye on that.

Just over 7 miles in total between warmp up/intervals/warm down. Not sure what I'll do tomorrow as bike won't be fit to ride, probably bring my running kit in for a short one at lunchtime. I won't be going to the club as its my works Christmas meal tomorrow night.

Intervals In the Sunshine

What a contrast to yesterday! A beautiful sunny day to go running. I set off for my warmup into the wind which meant it was going to be behind me doing my intervals, which feels like cheating. I did wonder if I should have put my gloves on as the wind was cold but the 20 minute warm up passed quickly and I was stood outside the entrance to the pier ready to start the hard work.

I set off on my first interval.....then jogged back to where I started as I forgot to restart my watch. I set off again and with the sun out and wind behind me I was soon boiling, sleeves up, ears out and I was glad I hadn't put gloves on or my fleecy lycra leggings on. Two minutes later I jogged for recovery and then headed off again. I paced myself pretty well, only on the third one did I start to overdo it a little but I reigned myself in.

I did five and was going to leave it there but I stopped to have a look at the view as the visibility was amazing today. My heart rate dropped right down and I calculated a sixth interval would take me to the end of Fairhaven Lake where I turn to head back to work so I did a sixth one, which finished things off nicely.

The run back to work was ok but I was running into the wind again, by the time I got back to work my ears were freezing!