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!
Monday, May 18, 2009
Wednesday, May 13, 2009
Puncture free commute yesterday
I rested on Monday and continued eating food like it was going out of fashion, my legs still felt a little battered so rather than run I thought I would ride to work on Tuesday to save some impact on my legs. The upshot of eating all day Monday was I woke up on Tuesday starving, how does that work? I can't remember the last time I absolutely had to eat before riding to work but I did on Tuesday.
No punctures but not an incident free ride in. About half a mile into it I heard something hit the ground, I looked and the Garmin was still there (I'd already knocked that off the bars as I set off) but my little light had fallen off and skidded across the road. As I stopped to retrieve it a car came along and run over it, smashing it into tiny little pieces. Arse! It wasn't one of my super duper expensive lights thankfully.
After that I was blown into work by a strong tailwind with almost no effort on my part. I spotted Mr S heading the opposite way to me and I could tell just by looking at him he was finding it really hard work. I got to work in less than an hour, with seriously no effort the wind was so strong.
Ride home was a very different story, very strong headwind. I rode on the drops for most of it, to get out of the wind a little and have more control over the front wheel. When the wind stopped being in my face it decided to swirl around everywhere and the front wheel really seemed to catch it. I had a few moments where the bike just got blown sideways.
I didn't bother trying to fight it and got home in 1:14, 15 minutes slower than the ride in. I quite enjoyed it really, probably because I wasn't trying to flog myself to death and I was on the road bike, if I was on the Spesh it would have taken longer and felt much harder.
No punctures but not an incident free ride in. About half a mile into it I heard something hit the ground, I looked and the Garmin was still there (I'd already knocked that off the bars as I set off) but my little light had fallen off and skidded across the road. As I stopped to retrieve it a car came along and run over it, smashing it into tiny little pieces. Arse! It wasn't one of my super duper expensive lights thankfully.
After that I was blown into work by a strong tailwind with almost no effort on my part. I spotted Mr S heading the opposite way to me and I could tell just by looking at him he was finding it really hard work. I got to work in less than an hour, with seriously no effort the wind was so strong.
Ride home was a very different story, very strong headwind. I rode on the drops for most of it, to get out of the wind a little and have more control over the front wheel. When the wind stopped being in my face it decided to swirl around everywhere and the front wheel really seemed to catch it. I had a few moments where the bike just got blown sideways.
I didn't bother trying to fight it and got home in 1:14, 15 minutes slower than the ride in. I quite enjoyed it really, probably because I wasn't trying to flog myself to death and I was on the road bike, if I was on the Spesh it would have taken longer and felt much harder.
Tuesday, May 12, 2009
Last Very Long Run before the big day.
I just couldn't motivate myself to go out and run on Saturday, the weather was rubbish during the day. I got out on Sunday instead. I wasn't looking forward to the run at all until I started getting my kit ready and then I seemed to acquire some motivation from somewhere.
Plan was for 20 miles at 9:35 mm, a bit more distance if my legs were up to it. I planned a slightly different outward route this time, still flat and still tarmac but lovely lanes. I felt much better at the start than the last long one, running felt smooth and was holding it back a bit at the start but I have learned that this restraint really does pay off later.
As I knew where I was going for the first 7 miles or so it was pretty uninterrupted, in a world of my own really. At the first map check I had a gel, a couple cycled past with their kiddy on a bike seat on one of the bikes, with a potty strapped behind the seat. Okay, odd thing to see! Incidentally these are great lanes for cycling so will no doubt be getting the bike over this way soon.
My left leg was a little grumpy here, hamstring still stiff but some of the lanes were narrow and had pronounced camber at times and I figured this was contributing. Out to Much Hoole and another map check, I decided to head back up the A59 then through Walmer Bridge and out towards the Marshes again.
I knew where I was again so this was pretty uninterrupted running. I got to the marshes at about 12/13 miles, can't exactly remember. I had another gel here then carried on running, I didn't have any of the faff I did last time deciding which footpath to follow so I was soon back at the road and on my way to Longton.
I had been drinking a lot on this run, a lot more than last time even though it wasn't as hot a day. As I suffered after I ran out of water I headed into Booths to top up, get some jelly babies. A fair bit of faff getting the bladder topped up without spilling water anywhere, I put a handful of jb's in my pocket and set off again. Legs a little creaky at first but soon settled into the plod again. I started eating jb's and just kept on eating them, don't know if I was hungry or just glad of the distraction.
Out of Longton, under the A59 and noticed another bike with child seat and child heading other way, recognise my friend V and her little girl and stop for a chat. I don't think I've seen a bike helmet that small before! 15 miles in at this point and my legs are hurting, setting off again was hard, not too bad once I was going though.
Out of New Longton I kept plodding on, as starting running again seemed to hurt most I tried to keep moving all the time, which made crossing the roads a little interesting. Soon I was at Booths in Penwortham and 18 miles in. I could choose to take the cycle route home, 4 miles or a more direct route, closer to 2. I went for the four, don't know why but my legs started running that way before my brain had time to catch on I think.
It has a long gradual downhill which hurt quite a bit, my left knee in particular was getting very grumpy and my feet were hurting. My feet didn't hurt at all last time but I had more cushioned socks on. Plod, plod, plod.... I got to 21 miles and things were really painful. My left knee felt like it was on fire, though it wasn't ITB pain thankfully and I had a stitch. I had a good stretch then carried on but it wasn't really improving and my feet were sore. I also noticed that my gait was changing as my knee felt quite stiff. At 21.5 miles I had an attack of sensible and decided to stop, go straight home and not go for the other 0.5 mile.
I had been debating this for about a mile and a half but refused to stop but it was hurting and I don't want to injure myself this close. My No.1 goal for this marathon has always been to get to the start line uninjured. So, I walked the last 1/4 mile home, shaking and stretching my legs as I went.
Back home for recovery drink, a shower and compression tights. One of the problems I have after long runs is eating, I'm not sure if its a case of no appetite or just too knackered to contemplate sorting anything out but I'm sure the fact I didn't eat much after the last really long one contributed quite a bit to me coming down with a cold. This time I had left overs from last nights dinner waiting for me so I made myself eat it. It was like force feeding myself for the first few mouthfuls but after that I was shovelling it in. Then a small slice of cake, then a larger slice of cake, then a banana then Jez asked when I wanted dinner and I replied ASAP!
So a large portion of Gorgonzola risotto (yum), some ice cream and a glass of wine and I finally felt almost full. Hopefully this will help me recover better this time!
So 21.5 miles, 3:22 of running time, 9.26 average and a little faff. I'm not sure the last mile properly counts though.
Plan was for 20 miles at 9:35 mm, a bit more distance if my legs were up to it. I planned a slightly different outward route this time, still flat and still tarmac but lovely lanes. I felt much better at the start than the last long one, running felt smooth and was holding it back a bit at the start but I have learned that this restraint really does pay off later.
As I knew where I was going for the first 7 miles or so it was pretty uninterrupted, in a world of my own really. At the first map check I had a gel, a couple cycled past with their kiddy on a bike seat on one of the bikes, with a potty strapped behind the seat. Okay, odd thing to see! Incidentally these are great lanes for cycling so will no doubt be getting the bike over this way soon.
My left leg was a little grumpy here, hamstring still stiff but some of the lanes were narrow and had pronounced camber at times and I figured this was contributing. Out to Much Hoole and another map check, I decided to head back up the A59 then through Walmer Bridge and out towards the Marshes again.
I knew where I was again so this was pretty uninterrupted running. I got to the marshes at about 12/13 miles, can't exactly remember. I had another gel here then carried on running, I didn't have any of the faff I did last time deciding which footpath to follow so I was soon back at the road and on my way to Longton.
I had been drinking a lot on this run, a lot more than last time even though it wasn't as hot a day. As I suffered after I ran out of water I headed into Booths to top up, get some jelly babies. A fair bit of faff getting the bladder topped up without spilling water anywhere, I put a handful of jb's in my pocket and set off again. Legs a little creaky at first but soon settled into the plod again. I started eating jb's and just kept on eating them, don't know if I was hungry or just glad of the distraction.
Out of Longton, under the A59 and noticed another bike with child seat and child heading other way, recognise my friend V and her little girl and stop for a chat. I don't think I've seen a bike helmet that small before! 15 miles in at this point and my legs are hurting, setting off again was hard, not too bad once I was going though.
Out of New Longton I kept plodding on, as starting running again seemed to hurt most I tried to keep moving all the time, which made crossing the roads a little interesting. Soon I was at Booths in Penwortham and 18 miles in. I could choose to take the cycle route home, 4 miles or a more direct route, closer to 2. I went for the four, don't know why but my legs started running that way before my brain had time to catch on I think.
It has a long gradual downhill which hurt quite a bit, my left knee in particular was getting very grumpy and my feet were hurting. My feet didn't hurt at all last time but I had more cushioned socks on. Plod, plod, plod.... I got to 21 miles and things were really painful. My left knee felt like it was on fire, though it wasn't ITB pain thankfully and I had a stitch. I had a good stretch then carried on but it wasn't really improving and my feet were sore. I also noticed that my gait was changing as my knee felt quite stiff. At 21.5 miles I had an attack of sensible and decided to stop, go straight home and not go for the other 0.5 mile.
I had been debating this for about a mile and a half but refused to stop but it was hurting and I don't want to injure myself this close. My No.1 goal for this marathon has always been to get to the start line uninjured. So, I walked the last 1/4 mile home, shaking and stretching my legs as I went.
Back home for recovery drink, a shower and compression tights. One of the problems I have after long runs is eating, I'm not sure if its a case of no appetite or just too knackered to contemplate sorting anything out but I'm sure the fact I didn't eat much after the last really long one contributed quite a bit to me coming down with a cold. This time I had left overs from last nights dinner waiting for me so I made myself eat it. It was like force feeding myself for the first few mouthfuls but after that I was shovelling it in. Then a small slice of cake, then a larger slice of cake, then a banana then Jez asked when I wanted dinner and I replied ASAP!
So a large portion of Gorgonzola risotto (yum), some ice cream and a glass of wine and I finally felt almost full. Hopefully this will help me recover better this time!
So 21.5 miles, 3:22 of running time, 9.26 average and a little faff. I'm not sure the last mile properly counts though.
Monday, May 11, 2009
Back to running
I started running again last Wednesday, at first an evening run in Tockholes woods exploring some tracks I have been meaning to for ages. No pressure, no plan other than to just get out there. It was also very windy so thought it would be more sheltered. I'm usually passing through the woods on the way to/back from a longer run or ride and never really take the time to detour. Some of the tracks were excellent, some less so and they all could do with drying out a little before taking a bike on them. I had good fun, scrambling up muddy banks, ended up with two very muddy knees. I got a few funny looks.
I did realise my legs have lost the ability to run hard down steepish hills though, nearly buckled my legs to prove it! That will need building back up again. Just under 5 muddy and windswept miles, nose still running in an annoying fashion.
On the Thursday I headed out to do the run I had missed over the weekend: 10 miles at 9mm pace. It shows how the training has progressed, a few months ago I would have considered 10 miles a long run not an after work jaunt. I had a good run even though my legs were feeling it a quite a bit from the hills the day before (bit pathetic really) and I managed bang on 9mm average. Nose still running and occasionally blocking up but definitely on the mend. I had a rest day planned for the Friday before my last stupidly long run at some point over the weekend.
I did realise my legs have lost the ability to run hard down steepish hills though, nearly buckled my legs to prove it! That will need building back up again. Just under 5 muddy and windswept miles, nose still running in an annoying fashion.
On the Thursday I headed out to do the run I had missed over the weekend: 10 miles at 9mm pace. It shows how the training has progressed, a few months ago I would have considered 10 miles a long run not an after work jaunt. I had a good run even though my legs were feeling it a quite a bit from the hills the day before (bit pathetic really) and I managed bang on 9mm average. Nose still running and occasionally blocking up but definitely on the mend. I had a rest day planned for the Friday before my last stupidly long run at some point over the weekend.
Sunday, May 10, 2009
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).
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).
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