Saltwell 10k - 41:15
In previous years I've spent a good part of the summer running, ran the Great North Run and then kept my training going for 3 or 4 weeks before hibernating into the warmth of the living room. However, this year we're into mid-December and I'm still going. 4 or 5 runs a week and a total weekly mileage of anywhere between 20 and 30 miles. Dare I say it, but things are going quite well so far. I've joined North Shields Poly running club and the sessions there are not only keeping me in good shape but also providing a bit of variety in my training.
I represented the club for the first time in the Saltwell 10k this morning. Its hardly the right time of year to be attempting personal best times and I've felt a few old injuries flare up this week so I approached the race in a fairly laid back manner. I have a PB of 38:24 for this distance and I knew there was no chance of running anywhere near that fast. Back in August I'd run a very hilly Hexham 10k in over 41 minutes and I was hoping to perform just a tad faster this time out.
It was a beautiful winter's day for running. The frosty nip in the air, slightly blunted by the bright sunshine. The route involved 3 and a half laps of Saltwell Park in Gateshead. Lots of twist and turns and even more hills. Although I wasn't specific about setting target-times my main goal was to run an even paced race. I'd suffered from starting too quickly in all 4 of my previous races this year and its something I desperately need to correct. The gun went, well actually the starter shouted "GO!!", and I set off into my stride ignoring those flying off ahead of me. It was an undulating route through the park and the first lap went by reasonably well as I reached the lap marker in around 12 minutes. I settled into my running and was keeping pace with a number of people, passing some others and very few were passing me. The second lap however didn't go too well. My legs suddenly felt heavy and some of the runners I'd been keeping pace with left me behind. I decided not to try and go with them but instead just kept my momentum and didn't push it too hard, recording a slower lap time by around 30 seconds
As I crossed the start line for the third time I immediately started to feel better. All of a sudden the spring was back in my step. For the first part of the lap I maintained my pace and stayed with those runners around me. After a while I sensed that I could pick up the pace and went with a runner who had made a break from our pack. The last big hill of the lap hurt but I still felt reasonably good and clocked a lap time of around 12 minutes, almost the same as the first lap. At this point I picked up the pace a little and started targeting runners ahead of me. It was really starting to hurt but I had enough in me to improve my position by perhaps 8 or 10 on this last half lap and coming home in 41:15.
My first thoughts were that the time was a bit slow. I would've been happier with something closer to 40 minutes but I think I got the pacing right for how I felt on the day. The course wasn't amenable to fast times and after the hamstring twinge I felt earlier in the week the last thing I need right now is another injury. When I got home I flicked through previous race times and discovered that this is my 3rd fastest (of 5) 10k races, and the fastest since May 2000. Today's performance wasn't a spectacular time but it was a good workout and its particularly pleasing to be running and racing at this time of year.Just 3 weeks to the start of my 15 week marathon training plan.
Sunday, December 17, 2006
Sunday, November 05, 2006
Winning the lottery
And there it was. Shining out at me like a beacon in the night.
'CHQ 000339 £30.00'
Cheques are a thing of the past. I rarely use them and its even more of a rarity that I check if they've been cashed or not. However, I'd signed into my online banking specifically to look for this one and the fact that it had been cashed was the signal for a joyous celebration! After all, it signified that I'd been accepted into the London Marathon for 2007!! Gaining entry through the lottery is always difficult. Some say there's no better than a 1 in 5 chance of being successful and because of this I hadn't got myself too excited in the build up to the deadline. Ironically on the very day I discovered I was in for 2007, I found myself unable to run even a single mile, let alone 26. A stomach bug had struck me down and the only running I’d done all day was to the toilet .... several times.
My running over the past couple of weeks has been sporadic. A cold left me feeling tired and sluggish and the weather has took a severe turn for the worst. One positive is that I've been going to the running club once a week and am becoming a member this Tuesday. I'm really enjoying the speed sessions we do and it’s so much easier to achieve target times when there are other runners to cruise along with. What I need to do now is get myself back in the habit of running 5 or 6 times a week. I intend following the Runners World 15 week schedule starting on the 8th January and over the next couple of months need to build up to running around 35 miles per week with a regular long run of around 8 - 10 miles. My plan is to initially follow the 3h 15m schedule and then switch to the 3h 00m plan if I think I've got it in me. This is a reversal of my aborted training plan for the Robin Hood marathon this year. I'm guarding against burnout. My plan for next year is to crack 3 hours, but for London I've set myself the task of going under (as far under as possible) 3:15.
By way of a celebration I felt healthy enough to go for a run this morning and took a long, slow 7.5+ miler in blustery conditions. On the way back I stopped by Churchill Playing fields to take in some Sunday morning football. I watched 15 minutes and the low quality fare on show was enough to reassure me that I’d done the right thing in hanging my football boots up. I needed a new challenge and thanks to the luck of the draw, that challenge for April 2007 is 3:15 at one of the world's best marathons. Bring it on London!
'CHQ 000339 £30.00'
Cheques are a thing of the past. I rarely use them and its even more of a rarity that I check if they've been cashed or not. However, I'd signed into my online banking specifically to look for this one and the fact that it had been cashed was the signal for a joyous celebration! After all, it signified that I'd been accepted into the London Marathon for 2007!! Gaining entry through the lottery is always difficult. Some say there's no better than a 1 in 5 chance of being successful and because of this I hadn't got myself too excited in the build up to the deadline. Ironically on the very day I discovered I was in for 2007, I found myself unable to run even a single mile, let alone 26. A stomach bug had struck me down and the only running I’d done all day was to the toilet .... several times.
My running over the past couple of weeks has been sporadic. A cold left me feeling tired and sluggish and the weather has took a severe turn for the worst. One positive is that I've been going to the running club once a week and am becoming a member this Tuesday. I'm really enjoying the speed sessions we do and it’s so much easier to achieve target times when there are other runners to cruise along with. What I need to do now is get myself back in the habit of running 5 or 6 times a week. I intend following the Runners World 15 week schedule starting on the 8th January and over the next couple of months need to build up to running around 35 miles per week with a regular long run of around 8 - 10 miles. My plan is to initially follow the 3h 15m schedule and then switch to the 3h 00m plan if I think I've got it in me. This is a reversal of my aborted training plan for the Robin Hood marathon this year. I'm guarding against burnout. My plan for next year is to crack 3 hours, but for London I've set myself the task of going under (as far under as possible) 3:15.
By way of a celebration I felt healthy enough to go for a run this morning and took a long, slow 7.5+ miler in blustery conditions. On the way back I stopped by Churchill Playing fields to take in some Sunday morning football. I watched 15 minutes and the low quality fare on show was enough to reassure me that I’d done the right thing in hanging my football boots up. I needed a new challenge and thanks to the luck of the draw, that challenge for April 2007 is 3:15 at one of the world's best marathons. Bring it on London!
Tuesday, October 03, 2006
Great North Run - 1h 35m 24s
Report to follow ...It had been a long two weeks since I injured my hamstring. The recovery had gone well and although it was never going to be perfect I felt confident it would hold up during the race. I spent all my time putting bags of ice on my leg, taking ibuprofen for the swelling and gently stretching the muscle. What I really needed was something to take my mind off the injury, and on Saturday morning that’s exactly what I got. Unfortunately, it came in the form of another injury. It was 24 hours before the race and I went out for a light jog to loosen up. After a long stretch at the track I lazily jogged home and somehow managed to fall down the steps at the end of my street. I came crashing down, falling flat on my face on spraining an ankle in the process. Immediately the pain was intense. I picked myself up and hobbled home refusing to entertain the thought of not being able to compete in the race. How was I going to manage this latest setback? Yet more ice and ibuprofen.
Sunday morning arrived and the ankle was quite swollen. A bag of ice and some ibuprofen to start the day. Mentally I stayed positive. I wasn’t about to pull out now. In the past I’d played many football matches with ankle injuries. The mass participation of the Great North Run makes preparation on the morning of the event quite a drawn out operation. I left the house at 7:40, a full three hours before the race was due to start. On arriving at the start I met with team members from the Jubilee Debt Campaign and posed for a picture or two with Jonathan Edwards. Then after dropping my baggage in the bus I made my way to the red zone start. It was still early enough that I could do a few warm-up jogs in the start area before planting myself firmly at the front of the zone. Slowly but surely the zone filled up and pretty soon there was no space to move. My hamstring started to feel a little uncomfortable and I could feel the ankle swelling by the minute. With half an hour until the start I took a double dose of ibuprofen hoping it would take my aches and pains away. I wasn’t feeling particularly confident in my injuries anymore and planned to start the race at 7 minute mile pace.
Eventually the gun sounded and it took a mere ten seconds to cross the start line. For those at the back of the field it could take up to 45 minutes. I cruised along at a seemingly comfortable pace. Surrounded by elite club athletes and other red zone starters there was no need to dodge and weave past slower runners and walkers. The first mile flew by, but I was shocked and dismayed to see that it had taken me just over 6:20 to complete. Given the circumstances I knew this pace was a mistake. I slowed to a 6:40 for mile 2 but I felt this was still too fast. By mile 3 I was already starting to feel as though this was not going to be a good day. My ankle was really aching at this point and although I hit the mile marker in 6:52 I didn’t feel good. To make matters worse the sun was shining and it was unseasonably warm for the time of year. I had to decide whether to push on and hope I could sustain the pace or slow down and lower my targets. Nothing in me suggested I could achieve a good time this year and the only sensible option was to slow down. Memories of walking up that hill between 10 and 12 miles still haunt me and I wasn’t about to let that happen again this year.
The stretch between 3 and 5 miles is a steady uphill and a real test at the best of times. I maintained a pace that felt comfortable, clocking mile 4 in 7:16 and the next in 7:36. Reading through the pre race magazine the course elevation plan shows the next 3 miles are all downhill. If only this was a reality? Sure it is one of the easier parts of the race, but there are a few unexpected inclines to take care of. I’d settled into my running by now and although not feeling great I maintained a pace of around 7:12 per mile for this section. I perhaps could have pushed on through this strectch but I knew the toughest part of the course was approaching.
A tough incline followed and my legs really felt it with mile 9 being the slowest of the race at 7:57. I was really beginning to hurt by now. All thoughts of sub 1:25 or even sub 1:30 finishing times had been erased from my mind and I focused on the task in hand. Mile 10 provides a brief respite before the final long uphill and I clocked a 7:26. Then as I started up the longest and last incline of the course my hamstring started to ache. Surely after all this it wasn’t about to die on me now? I shortened my stride but tried to maintain my leg speed. It seemed like an age before I hit mile 11. Reassuringly I was passing as many runners as were passing me. There was also a few who were stopping by the side of the road and starting to walk. Eventually the 11 mile marker reared its ugly head and I clocked it at 7:52. Continuing upwards I knew the end of the hill and the race were in sight. Buoyed by this thought mile 12 proved significantly easier than the previous one, even if it was only 15 seconds quicker.
In 2003 when I set my personal best I completed the final 1.1 mile stretch in 6:33, averaging a speed of 5:57 min per mile. That wasn’t about to happen today but I pushed myself as hard as I could to record 8:02 for the home stretch (7:14 min per mile). The crowds down this final section were great and the noise spurred me on. I tried to block out the pain and for brief periods I shut my eyes. Not sure why this helped but it seemed to help me focus on just running, rather than constantly eyeing the finish line. The 800, 400 and 200 metres to go signs seemed to drag the last mile out, but as I turned the corner into the final straight I gave it one final push and crossed the line in 1:35:24. I was exhausted and had to work hard just to keep walking down the finishing funnels. Removing the timing chip from around my ankle proved a real challenge but fortunately I didn’t cramp up or pull any more muscles.
I had mixed emotions at the end. My goal was a 1:25 half marathon and I hadn’t got anywhere near that. Anything over 1:30 was always going to be a disappointment and so it proved. However, there was some solace to be found in my performance. To be running with not one, but two injuries and in the heat was always going to be tough. Although I took no pleasure in my time, I couldn’t fault myself for effort. I’d given it everything on a day when things hadn’t gone well. Not only that but I managed my race well. In the past I would have pushed on regardless in pursuit of a fast time and paid for it dearly in the final stages. At the same time it would have been easy just to settle for finishing the race and ambled to the finish line. As it was I settled into a pace slower than usual but capable of producing a finishing time that maybe I’ll look back on with pride in years to come.
Sunday morning arrived and the ankle was quite swollen. A bag of ice and some ibuprofen to start the day. Mentally I stayed positive. I wasn’t about to pull out now. In the past I’d played many football matches with ankle injuries. The mass participation of the Great North Run makes preparation on the morning of the event quite a drawn out operation. I left the house at 7:40, a full three hours before the race was due to start. On arriving at the start I met with team members from the Jubilee Debt Campaign and posed for a picture or two with Jonathan Edwards. Then after dropping my baggage in the bus I made my way to the red zone start. It was still early enough that I could do a few warm-up jogs in the start area before planting myself firmly at the front of the zone. Slowly but surely the zone filled up and pretty soon there was no space to move. My hamstring started to feel a little uncomfortable and I could feel the ankle swelling by the minute. With half an hour until the start I took a double dose of ibuprofen hoping it would take my aches and pains away. I wasn’t feeling particularly confident in my injuries anymore and planned to start the race at 7 minute mile pace.
Eventually the gun sounded and it took a mere ten seconds to cross the start line. For those at the back of the field it could take up to 45 minutes. I cruised along at a seemingly comfortable pace. Surrounded by elite club athletes and other red zone starters there was no need to dodge and weave past slower runners and walkers. The first mile flew by, but I was shocked and dismayed to see that it had taken me just over 6:20 to complete. Given the circumstances I knew this pace was a mistake. I slowed to a 6:40 for mile 2 but I felt this was still too fast. By mile 3 I was already starting to feel as though this was not going to be a good day. My ankle was really aching at this point and although I hit the mile marker in 6:52 I didn’t feel good. To make matters worse the sun was shining and it was unseasonably warm for the time of year. I had to decide whether to push on and hope I could sustain the pace or slow down and lower my targets. Nothing in me suggested I could achieve a good time this year and the only sensible option was to slow down. Memories of walking up that hill between 10 and 12 miles still haunt me and I wasn’t about to let that happen again this year.
The stretch between 3 and 5 miles is a steady uphill and a real test at the best of times. I maintained a pace that felt comfortable, clocking mile 4 in 7:16 and the next in 7:36. Reading through the pre race magazine the course elevation plan shows the next 3 miles are all downhill. If only this was a reality? Sure it is one of the easier parts of the race, but there are a few unexpected inclines to take care of. I’d settled into my running by now and although not feeling great I maintained a pace of around 7:12 per mile for this section. I perhaps could have pushed on through this strectch but I knew the toughest part of the course was approaching.
A tough incline followed and my legs really felt it with mile 9 being the slowest of the race at 7:57. I was really beginning to hurt by now. All thoughts of sub 1:25 or even sub 1:30 finishing times had been erased from my mind and I focused on the task in hand. Mile 10 provides a brief respite before the final long uphill and I clocked a 7:26. Then as I started up the longest and last incline of the course my hamstring started to ache. Surely after all this it wasn’t about to die on me now? I shortened my stride but tried to maintain my leg speed. It seemed like an age before I hit mile 11. Reassuringly I was passing as many runners as were passing me. There was also a few who were stopping by the side of the road and starting to walk. Eventually the 11 mile marker reared its ugly head and I clocked it at 7:52. Continuing upwards I knew the end of the hill and the race were in sight. Buoyed by this thought mile 12 proved significantly easier than the previous one, even if it was only 15 seconds quicker.
In 2003 when I set my personal best I completed the final 1.1 mile stretch in 6:33, averaging a speed of 5:57 min per mile. That wasn’t about to happen today but I pushed myself as hard as I could to record 8:02 for the home stretch (7:14 min per mile). The crowds down this final section were great and the noise spurred me on. I tried to block out the pain and for brief periods I shut my eyes. Not sure why this helped but it seemed to help me focus on just running, rather than constantly eyeing the finish line. The 800, 400 and 200 metres to go signs seemed to drag the last mile out, but as I turned the corner into the final straight I gave it one final push and crossed the line in 1:35:24. I was exhausted and had to work hard just to keep walking down the finishing funnels. Removing the timing chip from around my ankle proved a real challenge but fortunately I didn’t cramp up or pull any more muscles.
I had mixed emotions at the end. My goal was a 1:25 half marathon and I hadn’t got anywhere near that. Anything over 1:30 was always going to be a disappointment and so it proved. However, there was some solace to be found in my performance. To be running with not one, but two injuries and in the heat was always going to be tough. Although I took no pleasure in my time, I couldn’t fault myself for effort. I’d given it everything on a day when things hadn’t gone well. Not only that but I managed my race well. In the past I would have pushed on regardless in pursuit of a fast time and paid for it dearly in the final stages. At the same time it would have been easy just to settle for finishing the race and ambled to the finish line. As it was I settled into a pace slower than usual but capable of producing a finishing time that maybe I’ll look back on with pride in years to come.
Saturday, September 30, 2006
24 hours from Tyne Bridge
Just one more day to the big event. My hamstring is feeling better, although it's obviously still not perfect. I've decided to run a race pace of somewhere between 6:30 and 7:00 minute miles. Its quite a broad target pace but I've got to go out and run how I feel and respond to what my body is telling me. If I go out intent on running 6:30s and my leg doesn't feel up to it then it could spell disaster. I need to run comfortably fast. I don't want to push it too much and get injured but at the same time I don't want to take it easy and finish with the feeling I could've done so much better.
Its always difficult to know exactly what you're capable of in a half or full marathon. When I set my half marathon best in 2003 I'd just about given up hope on cracking 1h 30m. My training hadn't been as good as I'd hoped and I gave myself a target mile pace of around 7:05, which is about 1h 33m. However, when I got into the race everything just fell into place. I zoomed along without really pushing it and finished in what was a then unbelievable 1:26:33. The following year my training went better and I was hopeful of improving on that time. The fact that my 4 month old son woke up 7 times during the night didn't help my performance on the day. I set out strong but never really felt comfortable and although I was on target all the way up to the 10 mile point it fell apart in the closing stages and I finished in 1:28:42.
I’ve prepared well this past week, been sensible with my injury, and eaten well. Lots of pasta and fruit and no sweets at all. I’ve also steered clear of both alcohol and caffeine for the month of September without too much trouble. Now there’s nothing left to do but pack my bag and get to the start line in plenty of time.
Its always difficult to know exactly what you're capable of in a half or full marathon. When I set my half marathon best in 2003 I'd just about given up hope on cracking 1h 30m. My training hadn't been as good as I'd hoped and I gave myself a target mile pace of around 7:05, which is about 1h 33m. However, when I got into the race everything just fell into place. I zoomed along without really pushing it and finished in what was a then unbelievable 1:26:33. The following year my training went better and I was hopeful of improving on that time. The fact that my 4 month old son woke up 7 times during the night didn't help my performance on the day. I set out strong but never really felt comfortable and although I was on target all the way up to the 10 mile point it fell apart in the closing stages and I finished in 1:28:42.
I’ve prepared well this past week, been sensible with my injury, and eaten well. Lots of pasta and fruit and no sweets at all. I’ve also steered clear of both alcohol and caffeine for the month of September without too much trouble. Now there’s nothing left to do but pack my bag and get to the start line in plenty of time.
Wednesday, September 27, 2006
Pace Dilemma
Barring a breakdown in the next few days I'll definitely be on the Great North Run start line on Sunday. However, I'm quite uncertain as to the pace I should run. I ran 3 miles on the track on Monday night again starting slowly and picking the pace up as I went on. After the first 2 laps I felt some discomfort in the hamstring and had to stop. A little bit of stretching and off I went again. This time it felt better and after a couple of slow laps I started to increase my speed. I ran lap 10 in 1:37, which is around my initial targeted race pace (6:30 per mile), before cooling down with a couple of slower laps. At the time I felt good and confident that I'd be in decent shape for the race. The next morning was a different story and I didn't feel all that great. There was no real pain in my leg but I just felt achey and uncomfortable. I decided to skip last night's run and take a rest. This morning I felt better again and when that 7 o' clock train zoomed into the station I had to sprint all out to catch it. It could have been a big mistake but my leg responded well and again no pain.
So now I vacillate between a 'slow, steady cautious' race pace and a 'what the hell, I'll go for a PB' pace. Hopefully after a couple more training runs I'll be able to make an informed decision. Lets just hope I get it right.
So now I vacillate between a 'slow, steady cautious' race pace and a 'what the hell, I'll go for a PB' pace. Hopefully after a couple more training runs I'll be able to make an informed decision. Lets just hope I get it right.
Monday, September 25, 2006
Injury update
After a week of ice, ibuprofen and stretching I returned to action on Sunday morning. The injury had been getting better day by day and I felt confident enough to go for a gentle jog at the track. I ran 8 laps starting out around 9 min/mile pace and picking it up slowly with the last 2 laps at around 7 min/mile pace. There was no real pain to speak of but just a slight feeling in the affected area to remind me it was there. I plan another couple of gentle runs on Monday and Tuesday this week, before stepping it up on Wednesday with a 5 miler at about 7 min/mile pace and then a 6 miler on Thursday with 2 miles at about race pace (6:30 per mile).
This week is about preparing myself both physically and mentally for the big race on Sunday. The injury has forced me to modify my plans but hopefully not lower my targets. Providing I take care of myself this week and don't suffer any recurrence of the injury I feel confident of posting a strong time in the race.
This week is about preparing myself both physically and mentally for the big race on Sunday. The injury has forced me to modify my plans but hopefully not lower my targets. Providing I take care of myself this week and don't suffer any recurrence of the injury I feel confident of posting a strong time in the race.
Monday, September 18, 2006
The Seaton Sluice Sniper
Two weeks to the big race and this happens! Just over 4 miles into a 13 miler, running back up through Seaton Sluice and out of nowhere a sharp pain shoots into the muscle just above the back of my knee. It feels like I've been shot, well maybe not that bad, but I have to stop immediately. This run is over, but more importantly participation in the Great North Run is in doubt. It takes a few moments but then I realize I'm 4 miles from home and it hurts to walk. I start the long walk hobble home contemplating missing the event that I’ve been training for over the last 6 months. My one piece of good luck arrives in the form of my friend’s dad who drives by minutes later and offers me a ride home.
When I get home I do the only thing I know and that’s to slap some ice on the affected area and take some Ibuprofen. I’m trying to stay positive and hope that a week to ten days of rest will cure the problem. It’s vital I stay positive and do everything I can to make it to the start line in good health. I’m convinced that any training I would have done in the next week would only be fine tuning and the hard work will pay off come race day … as long as this injury goes away in time. Maybe the enforced layoff will even leave me fresher than ever come race day. Here’s hoping anyway.
The previous two weeks training had gone quite well. Last Sunday I ran 11+ miles at less than 7 min / mile pace. Given that it was a late night run and I had spent all day chasing after the kids I was quite pleased with my performance. Then on Tuesday Dave and I finally went along to the local running club (North Shields Poly) and joined a session. In the long term I think it’s important to join a club if I’m going to improve further. It’s also a good idea to have others to work with when the long winter nights draw in and going running by yourself in the wind and rain is about as appetising as chewing you own ear off. Things were all just falling into place when this damn injury struck. Still, must stay positive. It WILL be better come race day.
When I get home I do the only thing I know and that’s to slap some ice on the affected area and take some Ibuprofen. I’m trying to stay positive and hope that a week to ten days of rest will cure the problem. It’s vital I stay positive and do everything I can to make it to the start line in good health. I’m convinced that any training I would have done in the next week would only be fine tuning and the hard work will pay off come race day … as long as this injury goes away in time. Maybe the enforced layoff will even leave me fresher than ever come race day. Here’s hoping anyway.
The previous two weeks training had gone quite well. Last Sunday I ran 11+ miles at less than 7 min / mile pace. Given that it was a late night run and I had spent all day chasing after the kids I was quite pleased with my performance. Then on Tuesday Dave and I finally went along to the local running club (North Shields Poly) and joined a session. In the long term I think it’s important to join a club if I’m going to improve further. It’s also a good idea to have others to work with when the long winter nights draw in and going running by yourself in the wind and rain is about as appetising as chewing you own ear off. Things were all just falling into place when this damn injury struck. Still, must stay positive. It WILL be better come race day.
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