Back to the racing this weekend means back to the blogging tonight :D
I arrived at Wilmslow for the half marathon this morning, knowing that I was in good form, but questionable health due to a week full of struggling with a chest infection.
Despite my problems, I had completed every session throughout the week, and despite coughing and spluttering up all sorts of phlem and gunk during my 20 minute warm up run this morning, I made the decision that I was fit to race.
My target for this race had been to try and dip under 72 minutes for the first time and perhaps push on further and look for close to a 71:30 in the final couple of miles if I had the energy left in my legs.
I knew the course from running it last year, so I had an idea of what to expect - a quick, mostly downhill start, an undulating middle section, followed by a gradual incline into the finish.
To get my target time I needed to produce a performance with an average time of 5:29 per mile (or quicker!)
I tried to get in with a good sized pack early on in the race, and managed to do just that. The pace through the first mile was a tad fast, but that was to be expected due to the downhill nature of the start. After going through the 1 mile marker in 5:18 though, I managed to relax back into a nice rhythm and the following 6 miles were all in and around the 5:25 mark.
The course had timing matts, that recorded your splits as you moved through 10km, 10miles and of course, the finish. I went through 10km in 33:32, for 37th place.
Then came the tough section of the race for me, as I struggled between miles 8-10, with my pace dropping off from below 5 and a half minutes per mile to 5:40s for the next 3 miles, and the pack that I had been in up until this point began to stretch out and threatened to leave me behind. At this stage of the race, I was conscious that my early good start had now been undone slightly and my target time was in danger of slipping away.
I had wanted to pass through 10 miles in approximately 55 minutes, and I did manage to do just that - in fact 54:54 for ten miles is actually quicker than my PB pace for that distance! I also picked off a few positions, even though that period had been a hard one for me, going through in 32nd place.
I am always confident in my ability to push on in the latter stages of halves, as I proved at Inskip back in late January, and thankfully I managed to produce a fairly strong finish today too, the 5:22 for mile 13 giving me just enough time to pop over the line in a new PB time of 71 minutes and 54 seconds, for 27th position.
I made it through the race in one piece, and hopefully the cameraman at the finish line didn't catch a shot of me throwing up everywhere as I pulled up!!! But it was definitely worth it for the feeling and buzz of setting another new personal best, and celebrating with a pub lunch and a pint with mum, dad and Molly before the journey home.
Sunday, 22 March 2015
Sunday, 8 March 2015
Intercounties XC!
It has been 24 hours since I arrived back home after making my Lancashire debut at the intercounties yesterday.
I am only putting my blog up now because of how shattered I was after getting back - it was some drive, totalling 250 miles round! And I tell you what, my glutes have been on fire today, I feel worse than I did after London last year!
I have to say that the course offered by Cofton Park (Birmingham) was a very good, testing and technical one. The experience was certainly one of the toughest I have had in recent times running.
A few things probably caught me out on the day - I set off too quick (shame on me!) a 5:19 mile probably wasn't the best decision considering it was largely uphill! Furthermore, the temperature was much warmer than I expected and a bit of a shock to the system after months of winter training! Finally, for a crosscountry course, there wasn't actually that much mud - probably in part due to the warm conditions encountered. This was a shame on a personal note as I feel myself to be stronger when thick deep in mud!
But the whole day and experience has been one that I will take a hell of a lot from and hopefully a big lesson that I can use to build on and come back stronger next XC season.
I was probably a tad harsh on myself immediately after the race yesterday as I know I faded badly on the final lap, but I suppose that is what pushes us to always try and come back and do better again and again - the passion and determination to be the best you can and always striving to improve yourself.
It has been a fantastic crosscountry season for me on the whole and one in which I have come on leaps and bounds. The only dissapointment had been that I had to miss a few of the mid-lancs races and couldn't complete the campaign this time. And getting the opportunity to represent my county and end the quest for the vest is an unbelievable way to bring it to a close.
Time to turn my attention back to the roads now, but I can't wait already to get back on the XC scene again next season!
I am only putting my blog up now because of how shattered I was after getting back - it was some drive, totalling 250 miles round! And I tell you what, my glutes have been on fire today, I feel worse than I did after London last year!
I have to say that the course offered by Cofton Park (Birmingham) was a very good, testing and technical one. The experience was certainly one of the toughest I have had in recent times running.
A few things probably caught me out on the day - I set off too quick (shame on me!) a 5:19 mile probably wasn't the best decision considering it was largely uphill! Furthermore, the temperature was much warmer than I expected and a bit of a shock to the system after months of winter training! Finally, for a crosscountry course, there wasn't actually that much mud - probably in part due to the warm conditions encountered. This was a shame on a personal note as I feel myself to be stronger when thick deep in mud!
But the whole day and experience has been one that I will take a hell of a lot from and hopefully a big lesson that I can use to build on and come back stronger next XC season.
I was probably a tad harsh on myself immediately after the race yesterday as I know I faded badly on the final lap, but I suppose that is what pushes us to always try and come back and do better again and again - the passion and determination to be the best you can and always striving to improve yourself.
It has been a fantastic crosscountry season for me on the whole and one in which I have come on leaps and bounds. The only dissapointment had been that I had to miss a few of the mid-lancs races and couldn't complete the campaign this time. And getting the opportunity to represent my county and end the quest for the vest is an unbelievable way to bring it to a close.
Time to turn my attention back to the roads now, but I can't wait already to get back on the XC scene again next season!
Sunday, 1 March 2015
Podium 5k
Yesterday evening saw my return to racing some 6 weeks after my last outing. I chose the Podium 5k as the next race to do a while ago as it fell perfectly in with my training plan. I saw it as something of a loosener and sharpener for the intercounties crosscountry next weekend.
The logic behind the race is very simple. You gather a pack of the quickest runners in the region, stick them all on the same bill on a pan flat course and then let them slog it out against each other, pushing each other to go even quicker.
The fact that the organisers even offer free entry to runners who have already run under 16 minutes for the distance makes it even more appealing.
The course is set as just under 5 laps of a cycle track, and rather than just being a continuous oval shaped course, there are just enough twists and gradual corners around to keep you interested.
Yesterday's race saw a front pack of 9 runners pull away from the rest after about half a mile, which left me battling it out with Josh Tighe of Salford Harriers for the remaining top 10 placing. As it turns out, after a close run battle, which saw us too-and-frowing all the way round, it was the Salford lad that came out on top this time.
But after a difficult week in training, I am extremely proud of my 11th place finish and a massive new PB of 15:24, some 22 seconds quicker than my previous best.
If you have desires on setting yourself a new best in the 5k distance, then this is certainly the race in which to do it. I would imagine there will be some phenomenal times placed here come the summer season.
Conveniently placed just off the motorway in Nelson near Burnley, it isn't too far to travel either.
Tonight I ran 16.3 miles as my long run, which pulls me up to 59 miles for the week.
The logic behind the race is very simple. You gather a pack of the quickest runners in the region, stick them all on the same bill on a pan flat course and then let them slog it out against each other, pushing each other to go even quicker.
The fact that the organisers even offer free entry to runners who have already run under 16 minutes for the distance makes it even more appealing.
The course is set as just under 5 laps of a cycle track, and rather than just being a continuous oval shaped course, there are just enough twists and gradual corners around to keep you interested.
Yesterday's race saw a front pack of 9 runners pull away from the rest after about half a mile, which left me battling it out with Josh Tighe of Salford Harriers for the remaining top 10 placing. As it turns out, after a close run battle, which saw us too-and-frowing all the way round, it was the Salford lad that came out on top this time.
But after a difficult week in training, I am extremely proud of my 11th place finish and a massive new PB of 15:24, some 22 seconds quicker than my previous best.
If you have desires on setting yourself a new best in the 5k distance, then this is certainly the race in which to do it. I would imagine there will be some phenomenal times placed here come the summer season.
Conveniently placed just off the motorway in Nelson near Burnley, it isn't too far to travel either.
Tonight I ran 16.3 miles as my long run, which pulls me up to 59 miles for the week.
Thursday, 26 February 2015
Good to be back
So after 2 days of enforced rest due to my foot niggle, today I managed to get my tempo run in!
I did an extended warm up and cool down routine to try to ensure all the muscles were nice and warm , and with one eye on Podium 5k and my return to racing this Saturday, I also did a shorter "effort" section to the tempo (4 miles).
It felt good to be back and a relief after missing a couple of days.
Brian Porter got to the bottom of the niggle tonight too, it turns out I had stretched the tendon that connects the big toe to the heel. After half an hour of squirming around in pain, he has managed to manipulate it back in to place and shape.
So fingers crossed I am sorted and can push on with the training plan once again from here!
I did an extended warm up and cool down routine to try to ensure all the muscles were nice and warm , and with one eye on Podium 5k and my return to racing this Saturday, I also did a shorter "effort" section to the tempo (4 miles).
It felt good to be back and a relief after missing a couple of days.
Brian Porter got to the bottom of the niggle tonight too, it turns out I had stretched the tendon that connects the big toe to the heel. After half an hour of squirming around in pain, he has managed to manipulate it back in to place and shape.
So fingers crossed I am sorted and can push on with the training plan once again from here!
Tuesday, 24 February 2015
Running scared!
Ok so this is where we're at - I am currently 10 and a bit weeks into an 18 week training plan for the London Marathon (26th April). Over the course of this length of time I have so far amassed 632 training miles and am well ahead of my training plan from this time last year.
However, similarly to at this point last year, the increased mileage that I am now putting in for the marathon has started to show the first signs of taking a bit of a toll.
Last year I tweaked a muscle in my glutes (that is the bum muscles!) around 8 weeks before London. It meant that I had to take an unplanned 'rest' week and ran lower mileage for around 7 days. The problem was overcome by finally succumbing to the need for regular massage sessions and also introducing new, more stringent stretching routines into my daily training schedule.
This time around(touch wood) I have so far (touches wood again!) remained fairly lucky and injury free throughout my regime to date.
However, as the marathon gets closer, and my forthcoming debut crosscountry appearance for Lancashire in the intercounties nears, every little twinge and niggle takes on added significance and concern. Yep, I'm becoming paranoid! Nothing can come between me and my vest now, I'm so close I can touch it!!
However, over the last two days I had somewhat of a scare, and I thought I'd share it with you - as I'm sure we all get this feeling from time to time!
Yesterday morning I felt a fierce pain through the bottom of my foot, around the instep, when I went to put my shoe on for work. It felt like an electric shock. It hurt at first, but for the rest of the day I was fine, and so (as I'm sure we all do in such circumstances!) I felt fit to run as normal last night. My run went to plan and I felt no discomfort whatsoever. Later on that night though, the pain came back again with avengence! It didn't stop all night, no matter what I tried.
This morning, concerned, I rang my training partner Rob Affleck (see profile picture) and cancelled my track session and sought advice from both him and also a physio friend of mine. Since then, the foot has been absolutely pain-free again all day. Also, encouragingly, there is no visible swelling, bruising, or even any tenderness to touch. A strange one! The general concensus is that the increased mileage, distance and pace of my runs lately have led to the discomfort and I have booked in with weekly massages again to ensure that my muscles remain flexible and supple and relaxed. Plenty of foot massages have been prescribed, so Molly will be busy!
My old, battered trainers are also being slung out!
To be honest, for all the focus on stretching and recovery that I do, my feet have never really been something that I have thought much about, or taken to much care of. That will change now for sure!
I am taking two days off from the training and getting a massage sorted out, then assessing where we are at come the end of the week, ahead of hopefully a return to the racing scene at the local Podium 5k this Saturday.
Wish me luck!
Nothing will stop me running home down here in April!
However, similarly to at this point last year, the increased mileage that I am now putting in for the marathon has started to show the first signs of taking a bit of a toll.
Last year I tweaked a muscle in my glutes (that is the bum muscles!) around 8 weeks before London. It meant that I had to take an unplanned 'rest' week and ran lower mileage for around 7 days. The problem was overcome by finally succumbing to the need for regular massage sessions and also introducing new, more stringent stretching routines into my daily training schedule.
This time around(touch wood) I have so far (touches wood again!) remained fairly lucky and injury free throughout my regime to date.
However, as the marathon gets closer, and my forthcoming debut crosscountry appearance for Lancashire in the intercounties nears, every little twinge and niggle takes on added significance and concern. Yep, I'm becoming paranoid! Nothing can come between me and my vest now, I'm so close I can touch it!!
However, over the last two days I had somewhat of a scare, and I thought I'd share it with you - as I'm sure we all get this feeling from time to time!
Yesterday morning I felt a fierce pain through the bottom of my foot, around the instep, when I went to put my shoe on for work. It felt like an electric shock. It hurt at first, but for the rest of the day I was fine, and so (as I'm sure we all do in such circumstances!) I felt fit to run as normal last night. My run went to plan and I felt no discomfort whatsoever. Later on that night though, the pain came back again with avengence! It didn't stop all night, no matter what I tried.
This morning, concerned, I rang my training partner Rob Affleck (see profile picture) and cancelled my track session and sought advice from both him and also a physio friend of mine. Since then, the foot has been absolutely pain-free again all day. Also, encouragingly, there is no visible swelling, bruising, or even any tenderness to touch. A strange one! The general concensus is that the increased mileage, distance and pace of my runs lately have led to the discomfort and I have booked in with weekly massages again to ensure that my muscles remain flexible and supple and relaxed. Plenty of foot massages have been prescribed, so Molly will be busy!
My old, battered trainers are also being slung out!
To be honest, for all the focus on stretching and recovery that I do, my feet have never really been something that I have thought much about, or taken to much care of. That will change now for sure!
I am taking two days off from the training and getting a massage sorted out, then assessing where we are at come the end of the week, ahead of hopefully a return to the racing scene at the local Podium 5k this Saturday.
Wish me luck!
Nothing will stop me running home down here in April!What is this blog about?
In short? Running. Obviously!
This blog is my own little space to air my views on all things 'distance running', from the races I do, training plans, diet, aspirations and experiences, to opinion pieces and questions for other runners.
I aim to write a new entry each week to provide a little update on how my training and progress etc, so we'll see how this one goes!
My first blog (as this one doesn't count!) will be up shortly and the chosen topic of my starter post? The dreaded injury curse!!
Keep watching :)
This blog is my own little space to air my views on all things 'distance running', from the races I do, training plans, diet, aspirations and experiences, to opinion pieces and questions for other runners.
I aim to write a new entry each week to provide a little update on how my training and progress etc, so we'll see how this one goes!
My first blog (as this one doesn't count!) will be up shortly and the chosen topic of my starter post? The dreaded injury curse!!
Keep watching :)
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