Usually I do tempo runs in the afternoon. Not sure why really, I suppose it's a mixture of habit and the fact that faster running is easier later in the day when the blood sugar levels have risen after the eight hours of overnight fasting.
This time though I thought it would be good to have a morning fast run so, after a mile and half warm up (2.4 km) I did the planned 4 mile (6.4 km) run concentrating on maintaining a good pace and good form. The idea is to always be in control of the pace so that if, for whatever reason, I inadvertently run slower for a while [weather, traffic, etc], I can pick up the pace again without too much effort.
My plan was to use the mile markers on the route of the Otley 10 and complete 4 miles in about 27:45. Not too quick, or too long, but considering my recent injury I'd be happy with that. My mile splits turned out to be 6:33, 6:55, 7:15 and 6:47 which made a total of 27:25. Pleased with that but you can see that the third mile was quite a bit slower and this was due to heavy rush hour traffic over Pool Bridge.
After a shower and a cool down it was time for some food. It was still quite early in the day but I was hungry and so I made a bowl of pasta with homemade tomato and marscapone sauce. Wonderful. Of course I made plenty of sauce and put some in the freezer for another day.
Showing posts with label food. Show all posts
Showing posts with label food. Show all posts
Friday, 9 March 2012
Monday, 9 May 2011
the good samaritan
This morning my foot felt sufficiently well for me to try a long run. 34.5 miles. I decided it would be wise not to stray too far from home though just in case I needed to return quickly.
No problem, quickly decided upon a route and set off with different food stuffs to try at 3 hours and 4 hours. At about 22 miles the worst happened - I tripped and fell on a short cobbled section of the towpath by the side of the Leeds Liverpool Canal. The result was a badly bruised right knee and right arm ... and a nasty cut to my right hand from which blood was leaking badly.
I immediately knew first aid was needed, but where from. If I had been going further afield I would have taken a small supply of first aid essentials but today the plan was to be never more than 9 or 10 miles from home. I got up, dusted myself down and spent a minute or so deciding whether I could run or not. I could but not without leaving a trail of blood behind me. And I still had 12 miles or more to run.
Then I had an idea. I ran into Ellis Briggs bicycle shop in Shipley and politely asked if they could 'patch me up so that I could continue my run'. To my amazement the staff did exactly that and after about five minutes I was sent on my way.
After that my hand was still quite painful but overall my running style and pace was good, including up Hollins Hill at about 30 miles.
The different food seemed to cause no problems at all either. A protein bar from PowerBar at 3 hours and two pieces of Turkish Delight (without chocolate) at 4 hours. The Turkish Delight was a nice surprise - I wasn't sure about how easy it would be to digest or whether it would just end up like goo in my mouth. Very good - that's worth adding to my list of suitable foods. Especially as I know the exact nutritional composition of the stuff ... unlike Fry's Turkish Delight (which is also very nice).
No problem, quickly decided upon a route and set off with different food stuffs to try at 3 hours and 4 hours. At about 22 miles the worst happened - I tripped and fell on a short cobbled section of the towpath by the side of the Leeds Liverpool Canal. The result was a badly bruised right knee and right arm ... and a nasty cut to my right hand from which blood was leaking badly.
I immediately knew first aid was needed, but where from. If I had been going further afield I would have taken a small supply of first aid essentials but today the plan was to be never more than 9 or 10 miles from home. I got up, dusted myself down and spent a minute or so deciding whether I could run or not. I could but not without leaving a trail of blood behind me. And I still had 12 miles or more to run.
Then I had an idea. I ran into Ellis Briggs bicycle shop in Shipley and politely asked if they could 'patch me up so that I could continue my run'. To my amazement the staff did exactly that and after about five minutes I was sent on my way.
After that my hand was still quite painful but overall my running style and pace was good, including up Hollins Hill at about 30 miles.
The different food seemed to cause no problems at all either. A protein bar from PowerBar at 3 hours and two pieces of Turkish Delight (without chocolate) at 4 hours. The Turkish Delight was a nice surprise - I wasn't sure about how easy it would be to digest or whether it would just end up like goo in my mouth. Very good - that's worth adding to my list of suitable foods. Especially as I know the exact nutritional composition of the stuff ... unlike Fry's Turkish Delight (which is also very nice).
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