Well, well, well that was unexpected.
Whilst in Northern Ireland, midweek, I decided which one of the two races this weekend to take part in. I chose the local parkrun 5k - partly to make amends for messing things up at the beginning of March.
This morning I made absolutely sure I arrived in time for the 9 o'clock start. I probably arrived a bit too early really but that's better than being late. Not having done this 'racing' thing for a while I wasn't sure what to expect time wise ... recent training couldn't help either as I had only done one fast run all year and that was 12 weeks ago. I decided 22 minutes would be a sensible target (4:24 per km).
After a good warm up and a few words from the race director we were off. Of course I was blocked a bit at the start and couldn't get properly into my stride for 15 seconds or so. But after that the first, downhill, kilometre flew by and as I approached the km marker I began struggling with the pace. My watch showed 3:59 as I passed the sign so I wasn't surprised to be struggling a bit. I immediately stepped off the gas and expected the next 2 to 3 km to be difficult.
The second kilometre was hard work but a 4:13 split was pleasing. At this point I was still struggling a bit from the too-quick start but I began to think that I could indeed run under 22 minutes. A 4:18 third kilometre confirmed this and by now I had very nearly recovered from the start and was running comfortably again.
The penultimate kilometre took 4:15 but is slightly downhill on the course around Woodhouse Moor in Leeds. At this point I was saving myself for the final push but in reality I didn't think I had anything left for that final big effort.
In the final 500m or so I had a race for the line with another runner and together we pushed each other hard all the way to the finish. I was surprised to find that my final kilometre took 4:13, my speed and effort at the end indicated something quite a bit faster than that.
However, I was well pleased with a time of 20:59.
Feeling pleased with myself I jogged down into Leeds for a well deserved coffee at Laynes.
Showing posts with label Park Run. Show all posts
Showing posts with label Park Run. Show all posts
Saturday, 1 June 2013
Saturday, 25 May 2013
summer is here
Weather improving ... ankle improving again after a less than pain free few runs midweek ... things are looking good again.
Today's 40 minutes run, for instance, took me up the valley to the village of Burley in Wharfedale and on the way back I came across Zack Whitehead and we ran together back into Otley. Zack has been running recently after a few years out of the sport because of a knee injury. If he can get back to running the sort of times he was five years ago that will be a great boost for Otley AC. Good to see him back running - enjoying it too.
My run, for no reason at all, was a over 15s per km quicker than expected. I have noticed recently that I do seem to be running a bit further in the time allowed. I guess my speed is returning as my fitness improves.
On Tuesday next week we travel to Belfast to help Keir tie up the loose ends regarding accommodation, etc at the end of his first year at university. And he wants us to help carry all the stuff he has to bring home. It's his birthday on Wednesday so we'll do something a bit special while we're there but he has recently acquired a girlfriend which we'll meet for the first time. Apparently she's very nervous about meeting me and Fay ... that's OK though because we're quite nervous about meeting her.
Next Saturday I plan to run another race but I'm undecided between the Kirkby Malzeard 10k or the local parkrun 5k.
Today's 40 minutes run, for instance, took me up the valley to the village of Burley in Wharfedale and on the way back I came across Zack Whitehead and we ran together back into Otley. Zack has been running recently after a few years out of the sport because of a knee injury. If he can get back to running the sort of times he was five years ago that will be a great boost for Otley AC. Good to see him back running - enjoying it too.
My run, for no reason at all, was a over 15s per km quicker than expected. I have noticed recently that I do seem to be running a bit further in the time allowed. I guess my speed is returning as my fitness improves.
On Tuesday next week we travel to Belfast to help Keir tie up the loose ends regarding accommodation, etc at the end of his first year at university. And he wants us to help carry all the stuff he has to bring home. It's his birthday on Wednesday so we'll do something a bit special while we're there but he has recently acquired a girlfriend which we'll meet for the first time. Apparently she's very nervous about meeting me and Fay ... that's OK though because we're quite nervous about meeting her.
Next Saturday I plan to run another race but I'm undecided between the Kirkby Malzeard 10k or the local parkrun 5k.
Saturday, 9 March 2013
bad race
This morning was a shambles.
The original plan was to run for an hour but include a local 5k race. But with the slight recurrence of ankle pain a couple of days ago I decided to only run for 50 minutes but still include the 5k race.
But ... for reasons totally beyond my control [traffic problems and Fay being ill] I arrived late and missed the start by at least 20 minutes. Never mind, I thought, I can still run a quicker than usual 5k which will be good training if nothing else.
And then, after about 1.8k I took a wrong turn. Unbelievable. Today was just getting worse. I continued and eventually got back on the correct route. Back at home, looking at a map, I can see that I probably ran about 60m short.
And so to the times. I knew that my official time would be of no use whatsoever but I had set myself a tentative target of running the 5k in about 22:30. Using my stopwatch I ran the first kilometre in a quick 4:11 - slightly downhill and chasing people. I didn't time the next three kilometres (the wrong turn would have made the second and third km wrong anyway) but the final one was timed at 4:35.
I stopped my watch at 22:11 but have adjusted that to 22:27 which is my slowest ever timed 5k.
Officially my time was 45:17 which is my slowest ever time in a 10k race.
Yes, you read that correctly.
Anyway ... a fun exercise in fairly bad weather. The time was OK too. And the ankle held up better than expected so I've decided my next training runs should be:
Monday 11 March ... 50 minutes
Wednesday 13 March ...50 minutes
Friday 15 March ... 60 minutes
Sunday 17 March ... 60 minutes
and then, on 19 March, back to alternating running and walking (10 minutes at first) but on two consecutive days before a recovery day. This is six days later than planned but I don't want to rush things - a proper, long term, recovery is needed.
The original plan was to run for an hour but include a local 5k race. But with the slight recurrence of ankle pain a couple of days ago I decided to only run for 50 minutes but still include the 5k race.
But ... for reasons totally beyond my control [traffic problems and Fay being ill] I arrived late and missed the start by at least 20 minutes. Never mind, I thought, I can still run a quicker than usual 5k which will be good training if nothing else.
And then, after about 1.8k I took a wrong turn. Unbelievable. Today was just getting worse. I continued and eventually got back on the correct route. Back at home, looking at a map, I can see that I probably ran about 60m short.
And so to the times. I knew that my official time would be of no use whatsoever but I had set myself a tentative target of running the 5k in about 22:30. Using my stopwatch I ran the first kilometre in a quick 4:11 - slightly downhill and chasing people. I didn't time the next three kilometres (the wrong turn would have made the second and third km wrong anyway) but the final one was timed at 4:35.
I stopped my watch at 22:11 but have adjusted that to 22:27 which is my slowest ever timed 5k.
Officially my time was 45:17 which is my slowest ever time in a 10k race.
Yes, you read that correctly.
Anyway ... a fun exercise in fairly bad weather. The time was OK too. And the ankle held up better than expected so I've decided my next training runs should be:
Monday 11 March ... 50 minutes
Wednesday 13 March ...50 minutes
Friday 15 March ... 60 minutes
Sunday 17 March ... 60 minutes
and then, on 19 March, back to alternating running and walking (10 minutes at first) but on two consecutive days before a recovery day. This is six days later than planned but I don't want to rush things - a proper, long term, recovery is needed.
Monday, 25 February 2013
thoughts for today
This morning, for the first time since last August, I went somewhere and ran home. Only 30 minutes mind but it's a start ... slowly getting back to normal.
Not that many people think I'm normal in any way. But that's OK with me.
Fay was going shopping this morning in Guiseley (about 6 km from here) so she suggested buying me a coffee before I left her to run home. Brilliant idea.
And talking about ideas ... I've decided to run the Leeds 5k parkrun on 9 March and Fay has already agreed to resume her role as 'bag person'. I'm due to run for 60 minutes on that day anyway so I can easily incorporate a 5k run at a slightly faster pace than normal !!!
And in early May Fay and I have decided to have short walking holiday in the Yorkshire Dales to celebrate our 25th wedding anniversary. We were talking over a couple of cups of coffee (one each, of course ...) this morning and we decided that there's no real need for us to spend a fortune just because we've been married 25 years. Twenty five is no different really to 24 or 26 and there's no doubt we'll be together for a long time to come. Barring accidents and illnesses of course.
Not that many people think I'm normal in any way. But that's OK with me.
Fay was going shopping this morning in Guiseley (about 6 km from here) so she suggested buying me a coffee before I left her to run home. Brilliant idea.
And talking about ideas ... I've decided to run the Leeds 5k parkrun on 9 March and Fay has already agreed to resume her role as 'bag person'. I'm due to run for 60 minutes on that day anyway so I can easily incorporate a 5k run at a slightly faster pace than normal !!!
And in early May Fay and I have decided to have short walking holiday in the Yorkshire Dales to celebrate our 25th wedding anniversary. We were talking over a couple of cups of coffee (one each, of course ...) this morning and we decided that there's no real need for us to spend a fortune just because we've been married 25 years. Twenty five is no different really to 24 or 26 and there's no doubt we'll be together for a long time to come. Barring accidents and illnesses of course.
Saturday, 1 September 2012
what's going on here ...
This morning I took part in another 5k parkrun. Hyde Park, Leeds again ... mainly because, if I'm not running to and/or from, it's the easiest one for me to get to. The others in the locality are at Bradford Lister Park, Leeds Roundhay Park and Harrogate.
I was looking forward to this race as, unlike last week, I was racing without the effects of the previous day's hard training still in my legs. As last week I was aiming for 18:20 for the 5k (3:40 per km). After a few miles warm up jog I was ready to go and, although the first 400m or so are uphill, the first kilometre overall is downhill and so it is easy to get carried away and run too quickly. My 1k split was 3:30 and I was a bit worried that it was too fast.
The second kilometre is slightly uphill and my time at this point was 7:13 (3:43 for that kilometre). Pleased with that split as it showed I wasn't slowing too much after a quick start. The third kilometre took me 3:40 (10:53 at 3k) and I was happily still 7 seconds ahead of schedule. The third and fourth kilometres have a couple of very small hills to climb but overall are slightly downhill.
The fourth kilometre took me 3:44 but at this point I was more interested in my overall time which was 14:37 - 3 seconds ahead of schedule. I knew now that I would have a very good chance of achieving my target as I had enough in reserve to run a marginally quicker final kilometre (even if it was slightly uphill).
That final kilometre took 3:37 which meant that my final time was 18:14
THAT'S 18 MINUTES AND 14 SECONDS ...
My second fastest ever 5k. My pb is 17:53 on a hilly course in Bradford way back in 1998.
So that makes it an age category pb beating the 18:17 I ran just before the Perth 24 hr race in 2010.
The age graded time of 16:08 is also a pb.
At my age you're not supposed to be only 21 seconds adrift of your 5k pb ... especially when it was set 15 years ago.
You'll have to wait until next weekend for the conclusion to this story ... I feel sure it'll be a happy ending though.
I was looking forward to this race as, unlike last week, I was racing without the effects of the previous day's hard training still in my legs. As last week I was aiming for 18:20 for the 5k (3:40 per km). After a few miles warm up jog I was ready to go and, although the first 400m or so are uphill, the first kilometre overall is downhill and so it is easy to get carried away and run too quickly. My 1k split was 3:30 and I was a bit worried that it was too fast.
The second kilometre is slightly uphill and my time at this point was 7:13 (3:43 for that kilometre). Pleased with that split as it showed I wasn't slowing too much after a quick start. The third kilometre took me 3:40 (10:53 at 3k) and I was happily still 7 seconds ahead of schedule. The third and fourth kilometres have a couple of very small hills to climb but overall are slightly downhill.
The fourth kilometre took me 3:44 but at this point I was more interested in my overall time which was 14:37 - 3 seconds ahead of schedule. I knew now that I would have a very good chance of achieving my target as I had enough in reserve to run a marginally quicker final kilometre (even if it was slightly uphill).
That final kilometre took 3:37 which meant that my final time was 18:14
THAT'S 18 MINUTES AND 14 SECONDS ...
My second fastest ever 5k. My pb is 17:53 on a hilly course in Bradford way back in 1998.
So that makes it an age category pb beating the 18:17 I ran just before the Perth 24 hr race in 2010.
The age graded time of 16:08 is also a pb.
At my age you're not supposed to be only 21 seconds adrift of your 5k pb ... especially when it was set 15 years ago.
You'll have to wait until next weekend for the conclusion to this story ... I feel sure it'll be a happy ending though.
Sunday, 26 August 2012
tapering
As the big race gets ever nearer the training has now changed focus. The last week (and the next two) will see an ever increasing amount of speedwork. Got to be careful though whilst tapering ... so, more and more speedwork whilst also decreasing the total volume of training (and no long runs).
This means, in theory, that I should have recovered from all the hard training over the past few months. So, yesterday I travelled to Leeds to run one of the weekly parkrun 5k events. I had absolutely no idea what to expect but in the end I decided to go out at 18:20 pace (3:40 per km) and see what would happen.
My kilometre times were 3:41 ... 3:50 ... 3:50 ... 3:50 ... 3:31
I finished 10th out of 259 with a time of 18:42.
Slightly disappointed with that but training the day before may have left me slightly tired. I did 5 x 1200m in 4:35 each with 600m jog recovery between the efforts. A very busy week helping Keir organise himself for starting university on the 15th September probably left me slightly tired too ... all that's finished now though.
Anyway 18:42 represents an age graded time of 16:33 which is only a few seconds slower than my best ever age graded 5k time. Something positive there then.
Hopefully we'll see an improvement next week when I don't have any speedwork the day before ...
This means, in theory, that I should have recovered from all the hard training over the past few months. So, yesterday I travelled to Leeds to run one of the weekly parkrun 5k events. I had absolutely no idea what to expect but in the end I decided to go out at 18:20 pace (3:40 per km) and see what would happen.
My kilometre times were 3:41 ... 3:50 ... 3:50 ... 3:50 ... 3:31
I finished 10th out of 259 with a time of 18:42.
Slightly disappointed with that but training the day before may have left me slightly tired. I did 5 x 1200m in 4:35 each with 600m jog recovery between the efforts. A very busy week helping Keir organise himself for starting university on the 15th September probably left me slightly tired too ... all that's finished now though.
Anyway 18:42 represents an age graded time of 16:33 which is only a few seconds slower than my best ever age graded 5k time. Something positive there then.
Hopefully we'll see an improvement next week when I don't have any speedwork the day before ...
Friday, 3 June 2011
what have I been doing ?
Not had much time for blogging recently. Training mainly but also Keir's birthday a few days ago. He's 17 now and halfway through some AS exams.
Anyway ... training. A brief resume of what I've been doing since the last post.
24 and 25 May
A long run on each day ... 25.6 and 28.2 miles but also some strength work and stretching. Five hours training on the 24th and 5h 30 minutes on the 25th.
26 May
Harrogate League race in the evening but cycling and weights in the morning. The race was brilliant as far as I was concerned. I knew it was quite a hilly 6 miles (well two big hills actually) and my plan was to use this as a a quick training run - 6:30 to 6:45 per mile. I set off steadily and passed loads of people on both hills. Approaching the finish a few other running tried outpacing me not realising I had always been holding back. I bet they were surprised by the speed of my sprint finish. My time of 40 minutes equates to 6:36 per mile ... perfect.
27 May
Hill reps using a 750m stretch of Farnley Lane in Otley - only the steep bit (as Phil Robinson put it). I began, in February, with six of these with the aim of gradually increasing to twelve. I ran ten on this day with no problems at all except for the strong winds. Also did lots of strength work which took the total training time to over 3h 50 minutes.
28 May
Took part in the Park Run in Bradford. The 5k race around Lister Park took me 20:59 [my worst time ever for 5k]. I did run the 8.5 miles to the start before the race though ... and the 8.5 miles home again. Not too bothered by the very slow time because it came at the end of a very heavy training week. Did the usual strength work this evening which took the total training time for the day to almost 5h 20 minutes.
29 May
Keir's birthday so I had a rest day. We spent an enjoyable day in York with friends and the only training I did was about half an hour's stretching before bed.
This weekend's Grand Union Canal Race saw Pat Robbins win again in yet another course record. The 145 mile race from Birmingham to London follows the Grand Union Canal as closely as possible and the record is now 25h 37 minutes. Mike Blamires also took part and he must have been pleased with his time of 40 hours considering his limited training in recent months.
Chris Finill was also running in London - testing the course of the 2012 Olympic marathon with a few other runners including Ian Fisher of Otley AC. I hear that towards the end the other runners decided to hold back slightly and let Chris finish slightly ahead ... out of respect for his feat of finishing EVERY London marathon (1981 to present).
30 May
No running ... only three and a half hours of cycling, stretching and strength work.
31 May
Long run - fartlek - 27 miles. Felt very good and ran well in the windy conditions. My route from Otley included Menston, Guiseley, Shipley, Leeds Liverpool Canal, Kirkstall, Headingley and Bramhope. Cycling and other stuff pushed the training time up to 5h 15 minutes.
In the evening I attended the final Otley AC committee meeting before next week's Otley 10 mile road race and everything seems in hand and well planned as usual. Should be another good race. I'm not running (helping as usual) but Keir is - his first 10 miler.
1 June
The final long run before the UltraRace 100 miles at the end of the month - 29.7 miles using the canal again but a different route not including Kirkstall, Headingley or Bramhope. Felt good running in the unseasonably warm conditions. Strength and flexibility work made this a long training day - over 6h 45 minutes.
2 June
Just a nice run in the sunshine up the valley to Askwith and back. No problem but with all the other training the total time rose to almost three and a half hours. Weather still warm.
Unfortunately I couldn't run in the Harrogate League race because of the local scouts committee meeting. Being chairman I should attend if at all possible.
3 June
Early this morning I did more hill reps but this time on the shorter and much steeper Newall Carr Bank. Then I spent some time shopping for things needed for the upcoming race: food mainly but also a new wristwatch/stopwatch as mine finally packed in a few weeks ago.
Just finished today's other exercises which takes total to about 3h 30 minutes.
Well, that brings us up to date. It's been a very busy week with all the training, Keir's exams and two committee meetings. Hopefully next week will be a bit less hectic - especially as it's the first week of tapering.
Anyway ... training. A brief resume of what I've been doing since the last post.
24 and 25 May
A long run on each day ... 25.6 and 28.2 miles but also some strength work and stretching. Five hours training on the 24th and 5h 30 minutes on the 25th.
26 May
Harrogate League race in the evening but cycling and weights in the morning. The race was brilliant as far as I was concerned. I knew it was quite a hilly 6 miles (well two big hills actually) and my plan was to use this as a a quick training run - 6:30 to 6:45 per mile. I set off steadily and passed loads of people on both hills. Approaching the finish a few other running tried outpacing me not realising I had always been holding back. I bet they were surprised by the speed of my sprint finish. My time of 40 minutes equates to 6:36 per mile ... perfect.
27 May
Hill reps using a 750m stretch of Farnley Lane in Otley - only the steep bit (as Phil Robinson put it). I began, in February, with six of these with the aim of gradually increasing to twelve. I ran ten on this day with no problems at all except for the strong winds. Also did lots of strength work which took the total training time to over 3h 50 minutes.
28 May
Took part in the Park Run in Bradford. The 5k race around Lister Park took me 20:59 [my worst time ever for 5k]. I did run the 8.5 miles to the start before the race though ... and the 8.5 miles home again. Not too bothered by the very slow time because it came at the end of a very heavy training week. Did the usual strength work this evening which took the total training time for the day to almost 5h 20 minutes.
29 May
Keir's birthday so I had a rest day. We spent an enjoyable day in York with friends and the only training I did was about half an hour's stretching before bed.
This weekend's Grand Union Canal Race saw Pat Robbins win again in yet another course record. The 145 mile race from Birmingham to London follows the Grand Union Canal as closely as possible and the record is now 25h 37 minutes. Mike Blamires also took part and he must have been pleased with his time of 40 hours considering his limited training in recent months.
Chris Finill was also running in London - testing the course of the 2012 Olympic marathon with a few other runners including Ian Fisher of Otley AC. I hear that towards the end the other runners decided to hold back slightly and let Chris finish slightly ahead ... out of respect for his feat of finishing EVERY London marathon (1981 to present).
30 May
No running ... only three and a half hours of cycling, stretching and strength work.
31 May
Long run - fartlek - 27 miles. Felt very good and ran well in the windy conditions. My route from Otley included Menston, Guiseley, Shipley, Leeds Liverpool Canal, Kirkstall, Headingley and Bramhope. Cycling and other stuff pushed the training time up to 5h 15 minutes.
In the evening I attended the final Otley AC committee meeting before next week's Otley 10 mile road race and everything seems in hand and well planned as usual. Should be another good race. I'm not running (helping as usual) but Keir is - his first 10 miler.
1 June
The final long run before the UltraRace 100 miles at the end of the month - 29.7 miles using the canal again but a different route not including Kirkstall, Headingley or Bramhope. Felt good running in the unseasonably warm conditions. Strength and flexibility work made this a long training day - over 6h 45 minutes.
2 June
Just a nice run in the sunshine up the valley to Askwith and back. No problem but with all the other training the total time rose to almost three and a half hours. Weather still warm.
Unfortunately I couldn't run in the Harrogate League race because of the local scouts committee meeting. Being chairman I should attend if at all possible.
3 June
Early this morning I did more hill reps but this time on the shorter and much steeper Newall Carr Bank. Then I spent some time shopping for things needed for the upcoming race: food mainly but also a new wristwatch/stopwatch as mine finally packed in a few weeks ago.
Just finished today's other exercises which takes total to about 3h 30 minutes.
Well, that brings us up to date. It's been a very busy week with all the training, Keir's exams and two committee meetings. Hopefully next week will be a bit less hectic - especially as it's the first week of tapering.
Sunday, 22 May 2011
a few minor things
Not enough time for a large post but here are a few short pieces:
The Commonwealth Championships website now has details of the course for the 24 hour race. It seems excellent but I'm a little worried about the two tight turns. There will also be a few open races and lots of other things happening between 23 and 25 September. It promises to be a good few days.
I've now stopped using the ball of foot cushion mentioned in a previous post. My left foot seems back to normal again.
Also mentioned in a post a few months ago was my weight. At that time it was about 130 pounds but I'm please to say that now it's down to the more usual 126 pounds. Pleased about that as the thought of carrying an extra 4 pounds for 100 miles or more isn't good.
It's Keir's birthday next Sunday and because I'd like to have that as a running free day I may take part in the Park Run 5k in Bradford on Saturday - running to and from of course.
The Commonwealth Championships website now has details of the course for the 24 hour race. It seems excellent but I'm a little worried about the two tight turns. There will also be a few open races and lots of other things happening between 23 and 25 September. It promises to be a good few days.
I've now stopped using the ball of foot cushion mentioned in a previous post. My left foot seems back to normal again.
Also mentioned in a post a few months ago was my weight. At that time it was about 130 pounds but I'm please to say that now it's down to the more usual 126 pounds. Pleased about that as the thought of carrying an extra 4 pounds for 100 miles or more isn't good.
It's Keir's birthday next Sunday and because I'd like to have that as a running free day I may take part in the Park Run 5k in Bradford on Saturday - running to and from of course.
Saturday, 28 August 2010
things are going well
Just a couple of days ago I managed to find a replacement LIVESTRONG wristband in Leeds and since then I've taken part in a club handicap and a local 5k race - both of which produced very good times.
On Thursday I took part in a 3000m handicap at Carnegie track in Headingley, Leeds. Didn't run there this time and I had no plans to run home either. Expected a decent time therefore and as I'm not doing much training at the moment - tapering - I was rewarded with 10:57.
That's my fastest 3000m time in ten years. Happy with that.
My next event (and final race before Perth) was the Park Run in Leeds. Based on Thursday's performance my target was an ambitious 19:00. I was a bit apprehensive for a few reasons:
- my M45 personal best was 19:15
- 19:00 equates to an age graded 17:05 and my age graded personal best was 17:28
- although the weather was warm and sunny, it was also a bit windy in places.
Anyway, I arrived in plenty of time and walked around the course and noted where the undulations were and where the wind would be at it's strongest. After my usual warm up I was ready to go ... and the first kilometre passed in 3:30. I knew that was 18 seconds ahead of schedule but I also knew that it was downhill.
I felt good though and kept the effort as equal as I could into the wind and up the slight hill to 2k which I passed in 7:16. Still feeling good I was now beginning to pass those who had set off too quickly and this gave me an extra impetus as I ran into the wind for much of the third kilometre (11:10). The fourth kilometre was mostly flat and I reached that point in 14:57 ... then pushed on up the hill into the wind for a finishing time of 18:17.
My kilometre splits were: 3:30, 3:46, 3:54, 3:47 and 3:20
I now have a new M45 pb and a new age graded pb. See my 'personal bests' page for full details.
Very happy, only a week to go before the Perth 24 hr race and everything seems to be coming together brilliantly. The only thing out of my control seems to be the weather and that too looks good according to this forecast.
On Thursday I took part in a 3000m handicap at Carnegie track in Headingley, Leeds. Didn't run there this time and I had no plans to run home either. Expected a decent time therefore and as I'm not doing much training at the moment - tapering - I was rewarded with 10:57.
That's my fastest 3000m time in ten years. Happy with that.
My next event (and final race before Perth) was the Park Run in Leeds. Based on Thursday's performance my target was an ambitious 19:00. I was a bit apprehensive for a few reasons:
- my M45 personal best was 19:15
- 19:00 equates to an age graded 17:05 and my age graded personal best was 17:28
- although the weather was warm and sunny, it was also a bit windy in places.
Anyway, I arrived in plenty of time and walked around the course and noted where the undulations were and where the wind would be at it's strongest. After my usual warm up I was ready to go ... and the first kilometre passed in 3:30. I knew that was 18 seconds ahead of schedule but I also knew that it was downhill.
I felt good though and kept the effort as equal as I could into the wind and up the slight hill to 2k which I passed in 7:16. Still feeling good I was now beginning to pass those who had set off too quickly and this gave me an extra impetus as I ran into the wind for much of the third kilometre (11:10). The fourth kilometre was mostly flat and I reached that point in 14:57 ... then pushed on up the hill into the wind for a finishing time of 18:17.
My kilometre splits were: 3:30, 3:46, 3:54, 3:47 and 3:20
I now have a new M45 pb and a new age graded pb. See my 'personal bests' page for full details.
Very happy, only a week to go before the Perth 24 hr race and everything seems to be coming together brilliantly. The only thing out of my control seems to be the weather and that too looks good according to this forecast.
Saturday, 14 August 2010
crash training (day 7)
0740 ... ran the 8.5 miles to Lister Park in Bradford for this week's Park Run. Finished the race in a disappointing 20:56 (10th position) before running home again. No foot or other problems today. In two weeks' time I'll do one of these Park Runs properly ie without running there first and not at the end of a very hard training week. Maybe I'll come away with a new M45 pb ... currently 19:15
1350 ... 50 minutes on the bike followed by the usual extensive selection of exercises.
Well, that's all ... no training AT ALL tomorrow. Complete rest.
1350 ... 50 minutes on the bike followed by the usual extensive selection of exercises.
Well, that's all ... no training AT ALL tomorrow. Complete rest.
Saturday, 26 June 2010
Park Run
Took part in the Bradford Park Run this morning. It's a fairly new weekly 5k race around Lister Park in the Manningham area of the city.
I've not been to that park for a few years now and I'd forgotten just how wonderful a place it is. Well worthy of being Britains Best Park (2006).
Anyway ... back to the race. I decided to run to the start this morning as the weather was so lovely. It's about 8.5 miles and I left home shortly before 7.30am aiming to arrive in plenty of time before the 9.00am start. There were loads of other runners out and about and I must have seen a dozen or so within the first 30 minutes.
At Lister Park I was told that this week the route would be slightly different because of other events happening on parts of the course. We would be running a slightly slower route which incorporated a fairly long steep climb parallel to Emm Lane (two and a half times !!).
No problem ... I don't mind hills ... I'm quite strong on the hills ... as long as the surface is tarmac and not moorland.
Set off on the slow side, not having raced anything so short for twelve months, but after half a mile (or less) I settled into a pace I felt I could maintain for the next twenty minutes or so. After about a mile we came to the hill and, as expected, I pulled away from those running with me (Andrea Dennison and ... ) and caught some of those ahead of me. One person flew up the hill though only to be reeled in about 400m after the top.
A similar thing happened on the next lap, except there were less people to catch, and for the final half mile or so I tried to increase the pace a bit and almost caught the runner in front.
Overall I'm happy with my time of 19:29 on a hilly course. Age graded that's 17:33 which is only 5 seconds outside my age graded best. And that was set on a pancake flat course which hadn't included a nine mile warm up.
I've not been to that park for a few years now and I'd forgotten just how wonderful a place it is. Well worthy of being Britains Best Park (2006).
Anyway ... back to the race. I decided to run to the start this morning as the weather was so lovely. It's about 8.5 miles and I left home shortly before 7.30am aiming to arrive in plenty of time before the 9.00am start. There were loads of other runners out and about and I must have seen a dozen or so within the first 30 minutes.
At Lister Park I was told that this week the route would be slightly different because of other events happening on parts of the course. We would be running a slightly slower route which incorporated a fairly long steep climb parallel to Emm Lane (two and a half times !!).
No problem ... I don't mind hills ... I'm quite strong on the hills ... as long as the surface is tarmac and not moorland.
Set off on the slow side, not having raced anything so short for twelve months, but after half a mile (or less) I settled into a pace I felt I could maintain for the next twenty minutes or so. After about a mile we came to the hill and, as expected, I pulled away from those running with me (Andrea Dennison and ... ) and caught some of those ahead of me. One person flew up the hill though only to be reeled in about 400m after the top.
A similar thing happened on the next lap, except there were less people to catch, and for the final half mile or so I tried to increase the pace a bit and almost caught the runner in front.
Overall I'm happy with my time of 19:29 on a hilly course. Age graded that's 17:33 which is only 5 seconds outside my age graded best. And that was set on a pancake flat course which hadn't included a nine mile warm up.
Thursday, 15 May 2008
Good News & Bad News
Monday - 19+ miles in 2h 45
Tuesday - 19+ miles in 2h 22
Wednesday - (am) 45 mins on bike ... (pm) 5k race in 19:07 then run 5 miles home
Thursday - right ankle feels sprained
Right, lets get the bad news out of the way first. Woke up this morning and struggled to get myself downstairs, my ankle felt sprained and swollen. Plenty of ice and ibuprofen later it's obvious that my ankle is slowly getting better. I had always planned to do no running today - so that's not bad then !!. Tomorrow ... decide later.
Good news. Yesterday's race provided me with an 'age graded pb' of 17:30 beating the 17:32 (17:53 actual time) I ran in Bradford in Nov 1998. It can be seen at the top of this post that I'm not exactly doing much 5k training [in fact, I hope, I'm training for the opposite end of the running spectrum].
I've noticed recently that Sharon Gayter (fantastic ultra runner, beat me in London last October) has been regularly running the Hyde Park 5k time trials in Leeds, recording 21 to 22 mins. So I'm quite pleased with my 19:07 then.
All the best to her and William Sichel in the Surgeres 48 hr race in France this weekend.
Tuesday - 19+ miles in 2h 22
Wednesday - (am) 45 mins on bike ... (pm) 5k race in 19:07 then run 5 miles home
Thursday - right ankle feels sprained
Right, lets get the bad news out of the way first. Woke up this morning and struggled to get myself downstairs, my ankle felt sprained and swollen. Plenty of ice and ibuprofen later it's obvious that my ankle is slowly getting better. I had always planned to do no running today - so that's not bad then !!. Tomorrow ... decide later.
Good news. Yesterday's race provided me with an 'age graded pb' of 17:30 beating the 17:32 (17:53 actual time) I ran in Bradford in Nov 1998. It can be seen at the top of this post that I'm not exactly doing much 5k training [in fact, I hope, I'm training for the opposite end of the running spectrum].
I've noticed recently that Sharon Gayter (fantastic ultra runner, beat me in London last October) has been regularly running the Hyde Park 5k time trials in Leeds, recording 21 to 22 mins. So I'm quite pleased with my 19:07 then.
All the best to her and William Sichel in the Surgeres 48 hr race in France this weekend.
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