HM 8/12 - Starting to add some distance

With a rest week over it was time to start adding some miles into my training as the final approach for Richmond looms. Yet again I'll be going into a major race thinking I'm lacking those long runs, but I'll have to just accept that is the case and be confident in my speed, if not my stamina.

The plan was to run on Monday, a nice long run to make up for a missed Sunday, then some speed work during the week & a parkrun on Saturday if work allowed for it. Instead on Monday morning I just wasn't feeling it. Struggling to get out the door I decided to run the usual loop & then deferred my long run to Wednesday as I'd be working from home & time wouldn't be an issue.

Run #1

Once out of the house I got into a rhythm and shook the complacency out of my system. I even deviated my route, deciding to head out to the Forest Hall Estate upon reaching the end of Lime Kiln Lane rather than the usual run back through the village. Having a slight change of route made for a more interesting run, reminding me that it won't be long before I have to pack away the country routes & stay within the street lights for the winter months.

After a good few climbs & descends I made my way home, clocking 7km & in a better mood than when I'd left the house.

Run #2

With a day of study ahead of me and an important running related meeting also planned I needed no further motivation to get out the door for a long run. The plan was to complete 100 minutes, so at least ten miles was required.
So I packed a couple of gels and headed out the door, making my way out of Stansted through to Quendon. Despite making my local council aware just how bad the plant growth is alongside a busy main road over a month ago the footpaths remained impassable in places. Thankfully it was early in the morning so I was able to run on the road at times without too much risk. Once through Quendon I was able to take a right and head back into Elsenham.
My pace felt decent throughout, consistently just under 6:00/km. For once luck was on my side as the level crossing at Elsenham station opened just moments after I got to it, negating the need to climb the stairs.
It was coming through Elsenham that I started to get some pain, not enough to stop me but a reminder that not every run will be smooth. Pain aside, the run was largely positive, I took on a gel at around 50 minutes and felt strong until the end, even managing to drag myself up Chapel Hill without too much pace being lost.

Run #3

Any attempt at a parkrun on Saturday would be dictated by work commitments. I was working overnight on the Friday and had decided that if I could get to sleep by 4am then it would be worth trying to get to an event. I'd sounded out Sean on a visit to Hampstead Heath parkrun but as he wasn't game, that idea was parked & I headed east to Beckton instead.

I'd considered Beckton a few times after realising just how close to central London it is, plus being near Stratford makes it an east commute home for me. The park is barely a minute or two walk from Royal Albert DLR and parallel to London City Airport.

A nice view of City Airport from Royal Albert DLR

I was one of the first to arrive and as nine o'clock approached more people started to appear and soon we had a nice group ready for the brief. 

First timers briefing was entertaining, the only time I've seen two 50 club members be the sole participants! The course was relatively simple, two laps of the park essentially. 

As we made our way to the start I decided to not be so conservative and pushed myself further forward in order to get a decent get away. With little ceremony we were on our way and I had no idea what would happen on minimal sleep. 

The first half of the lap was on grass as we skirted around the edge of a couple of fields. Once on tarmac we had a long out and back stretch that included a high five from the marshal as I navigated my way round a lamppost with a turning circle no one would be proud of. With most of the lap scouted now I pushed on the solid paths and made up time on those around me, it was looking like a solid, if unspectacular sub 25:00.

The Beckton parkrun route

The guy in front of me was starting to flag towards the end of the first lap so we ran alongside each other for a moment and I encouraged him to keep going. As we started out on the grass again I tried to stay steady and be stronger for the final stretch on more agreeable surfaces. The guy I'd been alongside had rediscovered his mojo and was pulling away from me with ease, my focus was on what appeared to be a decent time. I did however notice that there now appeared to be no one running in my vicinity. By the finish around a minute spanned the two places either side of me. 

I finished reasonably strongly, urged on by the Event Director and assembled runners at the finish funnel. I stopped the Garmin as was pleasantly surprised. My official time turned out to be 23:51, something I was quite blasé about at the time.

Finishing strong, not so sure!

I started charting to the other 50 club guy who was significantly quicker. In fact Peter from Cambridge was so fast he came home in first, a minute nearly in front of the rest of the field. Not only did we share the tourism but he'd also worked an overnighter in town, perhaps a lack of sleep is the answer!!! We shared stories of events local to the M11 corridor and notes on where is quick and the Wimpole Hill of Doom. 

The Eat

I made my way north on the train and met Paula at Audley End and we headed into Saffron Walden. They'd at least be some good cake taken home. For a much needed breakfast we stumbled upon Mocha, a tardis of a greasy spoon hidden away from the main drag in Walden. I opted for sausage, egg & chips with mushrooms (banishing the beans). Sure chips are normally off the menu but these were awesome, classic home style deep fried and worth falling off the wagon for!

After picking up a huge slab of millionaires shortbread from Cafe Cou Cou we were on our way home to chill out before the first of two bbqs in two days. Fair to say it was a good weekend for food. I did at least steer clear of burger buns though. 

The Conclusion 

This really was a decent week. Glad to get a ten miler banked. The parkrun result was also exceedingly good. I walked away blasé with the result, pleased but not overly surprised with the time, almost taking the current run of good form for granted. 

I think it's a result that took a while to sink in. A 23:51 is in fact my second best time over 5k. To do this on essentially three and a bit hours sleep is insane!

Hopefully a couple more distance runs will combine with my current decent pace and I'll arrive in Richmond with a great chance of taking time off of my PB.

HM Training 7/12 - A week of rest (ish)

In order to recover from the Pride 10k exploits & learn lessons from last year week 7 was going to offer 6 days of rest. Then a gentle parkrun & perhaps a nice long run on Sunday. As with all plans, there has to be some wriggle room & by Wednesday I was packing my running kit in my work bag & heading out for a lunchtime run.
As the week was aimed primarily at rest I won't go into huge detail about every run. On Wednesday I was slow & lacked rhythm. Thursday evening I ran after work at a new location & with new company, though those details will be saved for a blog a long way in the future.
Saturday's parkrun didn't come to fruition. A group of us were stopping in at Black Park on the way to the ladies cricket at Wormsley, but the game situation made the 4 hours driving for 2 hours cricket not so appealing. Instead of running, I headed to Great Notley to volunteer & shadow Len, the Run Director. I got to see first hand everything that goes into a parkrun, before, during & afterwards. I even got to give the first timers briefing, welcoming newcomers to the event & to the hill of doom! Again though, more on these events at a later date.

Clipboard & a floro vest, a nice look

Sunday's long run has been deferred. I'm working lates this week & from home on Wednesday so that will provide a perfect opportunity to run the planned 100 minutes and start building some distance into the legs as we approach Richmond.
The past couple of weeks have been very interesting, more from a run admin side than the actual running. I leave you with this image and a promise that things are looking interesting for 2015.....

A bit of a tease. What could this be?

Pride 10k - HM 6/12

I guess as I'm halfway through the road to Richmond, now would be an opportune time to look at progress and assess where I am, a half term report if you'd like. The week just passed was one of the highlights of my running journey, achieving something I still can't quite believe was possible. The effort has surprised me, left a smile on my face as I contemplate what else could be achieved.
This would be the first week in a while that hadn't involved any parkrun duties as I'd entered the Pride 10k down in London for the third time. In hindsight we could have volunteered at a local event or even had a slow warm up run! The Pride 10k is a highlight of the running calendar. Held in Victoria Park it is ideal for quick times. Pancake flat, wide, tarmac & shaded park paths, the perfect mixture to run fast. When we first competed there in 2011 I was surprised by a mid 51 time & after a date clash owing to London 2012 we returned last year. My 2013 time was a low 51, close to lifetime PB which was also a surprise given how far away from my best I was only months previously. With all of this in mind I'd targeted a 49:30, a first time under the 50 minute barrier.

Run 1 - Lunchtime in London

Working an early shift during the week leading up to the event curtailed my ability to run. I was originally intending runs on Monday & Thursday, but found myself involved with some project work that made Monday impossible. With early shifts I now try to run during my lunch time as getting up earlier isn't feasible & I've never got on with evening running.
On Wednesday I headed out with my colleague Steve and we decided to take on Battersea Park. Steve ran VLM in 2013 & last year dragged me around my first attempts at tempo running. This time the roles were reversed slightly as the marathon experience left him disillusioned & needing to recapture running for fun. There were no great attempts at pace during our 7km trott, we hovered around the 6:00/km pace as I was using this as one last easy run before race day. No significant niggles to report & when we started to push a bit, there was plenty in the legs to call upon.
That should have been it, nothing silly to get in my way before Pride. Unfortunately my lack of form with the squash racquet had me reaching for the ice on Thursday Already losing significantly in the match, I saw a ball sat up perfectly & out of frustration put everything through it. The problem is, squash is a touch game, there is no need to leather the ball. The end result was pain straight away & off to find ice. Would an arm injury keep me from the start line on Saturday?
Thankfully the injury appeared to be muscular. I rightfully got no sympathy from the wife for my idiocy & spent the rest of the day applying Ibuleve or my medical bag of peas. By Friday morning my movement was still partially limited, but the pain had subsided.

Run 2 - Pride 10k

On the approach to the day itself I'd been chatting regularly with Joel. He's always hesitant when I recommend a race as they're usually hilly. But buoyed by my stupid claim that it was so flat I might target a 48:30 he decided to see if breaking the hour would be possible.

Pre run selfie

You did indeed read that right, 48:30. Despite the plan suggesting to run a minute slower, I was that comfortable with my recent parkrun form that I felt it was worth exploring the possibility of a 48:30. This would mean an overall pace of 4:51/km. Whether it was a positive or a foolish mindset, I had decided to try parkrun pace for as long as possible to see at what point I'd hit the wall. My expectation would be 7km, perhaps 8km at this pace & then a coast back to the finish line.
I lined up at what I thought was a decent position, Joel and Paula taking places further down the field. For the first time in a couple of months I was running with music, having found my iPod in a still unpacked London 10000 goody bag. I felt a bit of music would be a handy addition, adding a bit of focus. The start was steady, through the first kilometre just outside of target at 4:59. The course is a simple one. First km is straight, followed by three laps of the park. By the second marker I was into a nice rhythm, bringing my time close to on track with a 4:47. A third in 4:50 meant I was over target by 3 seconds, but also noticing the course was measuring slightly short, something that might be in my favour later on. The first lap was completed and just past the start finish was the 4km mark. I went through in 4:39 and feeling good. A fifth kilometre in 4:45 meant I'd completed the first half in just over 24 minutes, a parkrun time I'd be happy with!
I was expecting to start feeling it but the rhythm was still good and my sixth kilometre was still under target with a 4:49. The next three were slightly slower at 4:52 and two 4:56, but the wall wasn't there yet. As I went past the 9km mark I looked at my watch and at 43:30 knew I could claim a time. Final Countdown by Europe had just kicked in and I was now talking to myself, as I had been for a while to count myself in to home.
A few of us started to run through the gears as the home straight approached. I'd been in quite a solid group for a while and we were all jockeying for position as the final 400m were entered. As Europe faded out I skipped through to Real American and tried to grab as much energy as I had left for home.
I crossed the line at around 48:40 on the gun time, though unsure what my official time was as I'd not managed to stop my Garmin in time. I grabbed a medal and a goody bag and then quickly had to sit down, I was completely spent. I took a few minutes to recover, sure that I'd at least hit 48:30. 

A less pained expression this year!

I got to my feet and got back to the finish line to see Joel finishing. He'd come through unofficially under the hour and soon after Paula was following. We walked away from the finish area and found that the results were already appearing online. 

Post run. Rather knackered.

Joel was exceedingly happy, a chip time of 59:57, he'd broken the hour for the first time. Paula was happy with a 1:02, a decent outing on zero training.
My chip time didn't sink in to start with. 48:20. Under even my silliest target had been smashed. We tucked into the post run snacks of bagels and bananas and took in the results. I was dumbfounded, couldn't wipe the grin from my face.

Post run smiles

The Eat

I should point out that the run was fuelled by chips. Well chips, battered sausage & saveloy to be precise. We couldn't be bothered to cook on Friday and I fell off the low carb wagon. The chips were great, though within minutes I was bloated & remembering why low carb works better for me.

Plantain tacos

Joel drove us across to Westfield and our choice for food was easy. The escalator from parking took us straight to the door of Wahaca. They had a table ready so that sealed the deal. An hour later and we'd consumed a fair amount of Mexican style street food. The food was quick & easy, though becoming a bit of a chain Wahaca serve up some decent dishes & we weren't disappointed.

Steak something & pork something

We chose to wander Westfield some more & found an ice cream stand on the concourse. Once that was consumed it was time to head home, for an afternoon of relaxation and an evening of steak, I felt it was deserved!!!

The Conclusion

This result surpassed all of my expectations. I knew from prior experience that the course was quick, I just didn't expect my own pace to be that good. The time justifies every hill sprint, fartlek session, tough & hilly 10k I've done. The hills of doom at Great Notley & Wimpole have also played a part.

You'll rarely get perfect conditions, but when you do, make the most of them. That's why I did on Saturday. I felt good, I ran well. In hindsight the 48:30 plan hatched the week of the race was probably too cavalier, but for once I was able to match a goal with a performance.

Team Um Bongo results

With 6 more weeks left to Richmond it is now time to follow this up with a stronger performance over half marathon distance. I won't be able to sustain such a plan over 21km, but I can take the confidence with me.

A week of hills - HM 5/12

The past week has certainly followed a theme. Plenty of climbing in an attempt to improve my form uphill and also hopefully my pace on the flat. As the Pride 10k approaches on the 9th I feel that my pace and stamina are good, with an attempt at a sub 50 definitely feasible. Last weekend also saw the 2014 edition of the Thunder Run take place. A group of us want to get a team into the 2015 event and the blogs, photos and videos have just increased the hype around the event.

Run #1 - Long and Slow

My LSR was due to take place on Sunday morning. Instead I found myself in bed until half nine! It's rare that I lie in by that much, 7am is considered a weekend bonus, so I must have been needing the extra time. With other things planned for the day, slotting in a long run was impractical so I awarded myself a rest day and moved week 5 around to accommodate.
Hill sprints were moved to Thursday and a change of shift allowed for a nice long run on Tuesday morning. The target was 100 minutes, a gentle ten miler. Unfortunately my pre run procrastination took hold and I was out of the house far too late to complete 100. Rather than abandon the plan completely I amended my route. I had intended to run north out of Stansted, through Quendon and then take a right back down to Elsenham.
Instead I turned right at the Ugley Checkers pub and headed into Elsenham from this direction, chopping 3k from the route. 

A beautiful morning for running

My rhythm appeared to be pretty good throughout, every kilometre between 5:47 and 6:06 apart from a slower warm up. I think the penultimate kilometre was even the fastest, despite including the climb up Chapel Hill. I coasted home with 13.1km in 1:18 and rewarded myself with some Cacao Chocolate Milk from Denmark. The benefit to the change of route was another hill discovered. A nice half kilometre 30m climb as the country lane rises from underneath the M11 will be ideal for some extended hill work, especially if the Thunder entry does happen!

Run #2 - Hill Sprints

I do question my sanity at times when I review my run plan and see what activities I signed myself up for. Deferred to Thursday from Tuesday was a hill sprint session. Not just any hill sprints, a whole perfect ten of them. I don't thinking ever completed a full ten before and certainly when I started on the Thursday morning I considered cutting short on plenty of occasions! I first started hill sprinting on Water Mill Lane next to Farnham cricket club, but then realised that in just running back afterwards this included a further three climbs. Then I moved to the start of the lane, now with time being a premium I've just picked a nice 200m stint along Lime Kiln Lane out the west of Stansted with a 9m climb of varying angles.

The short but sweet Lime Kiln Lane sprint section

Let's not mistake this, hill sprints are hard work! By halfway through I was already counting down to the end. The efforts were strong, I felt that I was pushing hard up the hill and not pressuring myself to jog down, taking as much time as I needed to be ready for the next ascend. The effort was there until the end, although the final climb back into Stansted was lacking in momentum!

An excellent set of hill sprints

Being a recent convert to Strava I was very happy with a segment record for the hill sprint. Stansted doesn't have a huge number of segments, normally I'm mid table to bottom half as most of my local runs are slow and easy. My sprint work had put me top of the tree for the Lime Kiln Lane hill sprint, best of 40 seconds. Exception my penultimate climb,  everything was between 40-45 seconds.

Strava course record!

Run #3 - Wimpole parkrun

My plan on Saturday was to head north west to take on one of the notorious parkrun Hill of Dooms, at the National Trust Wimpole Estate. My work earlier in the week and recent exploits at Great Notley had left me confident that I could cope with the hill and return a good time.
There was a bit of rain on the drive across, but the weather was perfect for running. After an intro from the Run Director we were off to the start line.

Wimpole parkrun - September 2013 route

I'd made a mistake straight away by lining up too far back. This resulted in a slow and frustrating start, lots of chopping around as I tried to negotiate my way into some space. I caught up with a Thunder Runner and had a brief chat with her about how awesome the event was, would be a shame not to get a 2015 team entered. 
The hill was approaching, though my pacing was good and I was slightly confused. I sensed that the course had changed slightly, I was sure the hill started the second kilometre. This time we were through 2km before starting the climb, probably better for banking some pace. In two previous attempts I'd run once and succumbed to walking once so I was determined to run all the way up. The first section of the ascend is fairly shallow, you then turn ninety degrees to the right and the steepness begins. 

Wimpole parkrun - August 2014 route, slight change at the start & a simpler finish

I dragged myself up and used the following downhill to recover, some decided to walk up and almost sprint down, that can't be any more sustainable. The descend then gets steeper and I allowed myself to coast down easy and started to kick in to a decent pace on the flat. Conditions under foot were good, the trail shoes were handy but not mandatory.
There was a brief, shallow climb up to a footbridge and then we were all heading back into the final kilometre. As we ran across a gravelled driveway I was sure the course had definitely changed, I certainly didn't remember this! I then saw the finish, no linger in the field, but right where the start was. This was a vast improvement as previously you had to turn into another field, finish and then walk back to the start to get scanned. 
This time it was just a straight sprint finish. I was alongside a lady who was also kicking for the line so I urged us both on to finish strongly & I got a nice kick to my finish. 

Kilometre splits - spot the slow start & the only marginal reduction overall in the uphill kilometre

Unfortunately I managed to not stop my GPS so I wasn't fully aware of my time until the official text came through later. At 24:40 I'd run a PB for the course, taking 36 seconds off of my effort in September. Though the course was slightly different, it still includes a damn steep hill to haul yourself up! The hill sessions are definitely paying dividends & according to my runbritain profile that was my 2nd best run in terms of overall performance.

The Eat

Once I'd picked up Mrs H following her night at the Newmarket races & made it into Cambridge it was time to take on some breakfast. We headed to Afternoon Tease, a local cafe near the heart of the city that I was aware of from twitter & instagram. Mrs H was opting just for strong coffee for some reason, whilst I polished off avocado, feta & chilli jam on sourdough toast. Not a combination I'd think of myself, but it was a plateful of awesomeness. If you're in the centre of Cambridge & want to try something away from the standard fayre, give Afternoon Tease a visit, the cakes also looked magnificent.

Avocado, feta, chilli jam on Sourdough toast. Awesome!

We finished the day with a Ploughmans, stopping at the excellent Gog Magog Hills farm shop on our way south from Cambridge to pick up some cheese. An excellent day of running & food combined!

The Conclusion

Another solid week. Very happy with the progress being made in distance & speed. If I can keep my dodgy glute under control alongside those dodgy calves & ITB then I should be on for a good return at the Pride 10k on Saturday & Richmond in another 6 weeks.