5k PB!!!!!

Today was a good day. Today I reached two significant landmarks. Two reasons to validate the progress made so far this year & motivate me to keep going.

The morning started well, I hopped on the scales to see if a week of packed lunches and salads had paid off. The scales told me that I've now dropped a stone so far this year. The loss hasn't been rapid by any means & if I'd made significant change to my diet I could probably drop quicker. Yet regular readers will know I'm a fan of food.....
We headed off to the Gunpowder parkrun. We thought it was their two year anniversary & Paula was the first ever women's record holder for the course. Turns out we were a week early! I'd not run Gunpowder since April, but the course has always been one of my favourites. Fast, reasonably flat & not too busy.

The Run

Conditions were near perfect. Mid teens temperature, cloudy, even a little rain for all of a minute. I arrived with no set plan to chase a PB, merely to get as close as possible & definitely sub 25. I've hardly run since returning from holiday so didn't think I could be that fast.

So fast it's hard to focus....

However with 5 minutes gone my Nike GPS told me I'd travelled at 4:22/km!!! The second 5 minutes were at 4:44/km. This meant just maintaining pace would have me close to a PB. I felt that I was maintaining pace in the second half of the run, my timing suggested I could drop below 24:00. Although I was slowing slightly, I was surprised to see the upper reaches of 23:00 on my watch as I turned the penultimate corner, was my timing all wrong?

Feeling good, 2nd lap

I crossed the line & the timekeeper read out 24:09, a PB by twelve seconds!!!! On stopping my GPS I could see the run measured at 5:11km & Nike was happily telling me I had a 23:40 5k new record!!! Of course this wasn't the case, you expect a bit of GPS flex on runs & this time it wasn't in my favour. It also explains why I was just over, rather than under 24:00. 

Not the most even paced race

The Eat

One of the issues with weighing yourself at the start of the weekend is that it might put you off falling from the wagon. With a PB in hand that wasn't the case! A family curry has ended the day. A day that also included cakes, sweets, frazzles & the ever reliable Greggs sausage roll!!! I'll even it out with some falafel tomorrow!

The ConclusionTo repeat the opening line, today was a good day. The weight loss is great & I'm pleased with the ongoing improvement. The PB though is a complete surprise. My recent parkruns at Oakhill, Chelmsford & Wimpole have proved that my pace is returning. Yet having had a quiet three weeks I wasn't expecting any world beating pace today. I felt that maintaining pace might be the hardest thing, thinking a 5:15 4th km would be completely predictable.
What instead occurred was the breaking of a record that had stood since January 2012. At the start of the year I suggested my aims were PBs in 2013. I felt this was wishful thinking as my form was appalling, but what's the point of aiming low? My first km turned out to be a 4:21, this beats the opening km at Wimpole and if it weren't for a GPS cock up in Stockholm last year I think it would be my quickest kilometre. I've come to realise that I'll never be a negative split runner. So why not just push until you can't push anymore? Even when I felt slow, my pace was superb.
There's 7 weeks until the Movember 10k & it's time to chase another PB. If I'm capable of a 24 minute 5k then I should be able to slay that 51:12 10k record. And with four parkruns planned beforehand I have plenty of speed training to assist me.
Here's to another good day.

A great text message to receive

A nice bit of Nike+ cheer

 

Easy, steady, tempo, steady, gassed.....

To say I've been putting off a run this week would be almost false advertising. After the cold, wet & walking 10k on Sunday I found myself with a tight hamstring (not the usual one) and equally tight calves (the usual two). I originally deferred my Tuesday run to Wednesday. Wednesday morning came & I was still suffering from dodgy calves. With a regular swimming lesson on a Wed evening I decided further rest would be beneficial, binning the week's first run.
Which brings us to today. Thursday and Saturday are my speed work days, they key to my improvement in the past six months. Today called for 10 mins of easy, steady, tempo, steady & easy. I'd already decided to drop the easy stints to 5 minutes, I struggle to fit in 50 minutes and make my train.

The Run

I eased into the run and once my watch bleeped at 5 minutes I kicked to a steady pace. To my dismay the next 5 min beep suggested the pace was identical, those damn hills! It seemed to happen during the steady to tempo crossover as well! My 2nd 5 min block of tempo was a 4:57/km, probably too fast!
My second spell of steady coincided with the steepest climb of the morning. I pushed myself up at a regrettably fast pace and unsurprisingly found myself devoid of pace once I got to the top. My route naturally took me home without much of the final easy stint being completed. I was satisfied with the result though. It's the first time I'd pushed myself since September and although I was hanging by the end of it, the value of the work was high.

Saturday brings another visit to a parkrun. We're heading to Gunpowder, which I thought was celebrating it's birthday. Turns out that's next weekend!!!

Edmonton 10k - When pacing goes wrong

Having ducked a Saturday parkrun I felt a runner's duty to honour my offer to pace a pal at the Edmonton 10k. Yet at 0835 I was still at home, asking the wife for reasons not to run, principally all reasons were weather related.
Make no mistake, the weather was beyond abysmal on Sunday. I'll happily admit to being a fair weather runner, in 3 years of running this was my first wet race. And to call it wet would be economical with the truth, apocalyptic might me more accurate.
I drove down to the impressive Lee Valley Athetics Centre (once touted as a World Championship venue) & despite the questioning of sanity by the organisers, got myself an on the day entry.
Fergie arrived in due course and we discussed how we'd pace the run. This was going to be a different kind of challenge for me. I've become reasonably proficient since March at pacing myself, running easy and targeting Times. Could I pace another person to a target 10k time?

The Run

A small field lined up at the start line, this wasn't a run for casuals, mainly club runners and those of questionable sanity like Fergie & myself. The course was a simple out and back, about 5k along a soaked, puddled and narrow canalside path.
Fergie's target time was to break the hour. This makes the mathematics of pacing easy, 6:00 per kilometre. My aim was to maintain a 5:50-5:55 pace to ensure we had time should it be needed later in the race. Steve had run a 1:00:22 the week before so there was definite potential in breaking the hour.
Our early pace was good, my Nike+ suggests the first km was completed in 5:13, though the km marker on the course suggested around 5:40. By 5km we'd built about a 45 second buffer and Steve was happy and talkative.
By 7km we were close to a minute under, the 59:00 was in danger of being smashed. Steve then mentioned he needed to slow a bit, no problem we had time banked, three 6:20 kilometres would still bring the target time.
Then things got scary. I was thankful that I'd taken a canalside position as Steve's legs went and he buckled in the centre of the tow path. At first I thought it was a trip, then Steve advised his legs had gone. We were joined by another runner, Alan and between us we stayed with Steve as he tried to get to recover. The camaraderie of runners was in evidence here as everyone who passed us wanted to know if they could help. After a few minutes Steve was able to get to his feet & with arms around him Alan & I started to walk back to the finish.
Throughout this my mind was racing. Had my pacing been too aggressive? Had I pushed slightly too hard and caused this? It sounds selfish but these were secondary thoughts, we needed to get our man back and checked out by the medical team.
We ensured that Steve was supported all the way back, the organisers even sent a car, but he wasn't to be denied a finish time and a medal. There was never going to be a DNF against our names. We crossed the line together at 1:12, last but one! Now it was imperative to get warm and medical attention.

Fergie able to give the thumbs up post race.

Once Fergie was armed with a cup of tea, banana and a team of Edmonton Running Club's first raiders attending to him the world was a happier place. No major damage to his knees, just impact scrapes. It then dawned on Fergie what the probable cause was. The collapse had been a diabetic incident, likely due to a lack of breakfast / pre race fueling.
Despite this my feelings were a mix or concern and relief. Relief that my pacing wasn't the catalyst, yet concern at seeing a friend collapse like this in a race. 

Trainers are not so bright now....

We were both equally concerned at the bollockings that would be coming from our wives!! This race taught us both a lot. I learnt that I can pace without extending myself too much and get something different out of a race. I also learnt that maybe I need to take a basic first aid course. Steve learnt the hard way how important fueling is. One of the things I get told by my wife is that my expression in running photos is always a grimace, despite my attempts at smiling. Yet on Sunday, for the first half at least I was affording a smile, doing something for someone else, when running can often be a selfish activity.
We both learnt how great the running community is. Fergie has a great team of friends, both at the race and in the outside world that were concerned for him. His friends finished ahead of us, cheered Steve over the line & ensured we had cups of tea. Alan, our stranger that became an instant friend also deserves a lot of credit for helping us get to the line. He's new to parkrun, I suspect he'll get an invite to Oakhill in the near future.
The organisation & marshalling of the event was superb. The offers of assistance before the finish line & afterwards was exceptional. If you're local to the area, then Edmonton Running Club came across like an excellent bunch of people. I always leave these races wondering, maybe I should join a club....

Fergie is more than capable of crossing the invisible line between runner & jogger that is perceived to exist at the one hour mark. I hope I'll be there the day he does it.

One last lesson I learnt, wet races = a need for vaseline or plasters. Runner's nipple, I'll say no more.....

A nice demonstration of Runner's nipple.

The Eat

We got to Sunday evening, realising that nothing was out of the freezer, time to be creative with dinner. I thought this was the perfect time to fry up that 3 month out of date chorizo in the fridge for a Spanish omelette. Unfortunately it had somehow migrated to the bin, so I had to swap in some bacon. Half an hour or so later, I'd cooked up a nice reward for the day's efforts.

Tempos return

Yesterday we decided to stay in bed rather than drive to a parkrun event. The 12 hour flight home had caught up with us, can't say it was a bad decision! Once we'd staggered out of bed I hopped into my runners and set out on my usual Stansted loop. According to my plan, this was to include three tempo five mins, two mins rest between each, book ended by ten easy.
Forcing myself into some tempo running definitely helped shake the cobwebs, also made me acknowledge a parkrun wouldn't have been a good idea.
With the miles banked I contacted race control for the Edmonton 10k to see if they had places left as I'd promised our friend Fergie that I'd attempt to pace him.

Mauritius run in the bag

Though Mrs H had banned running activity whilst on holiday, I'd been sneaky enough to ensure I had kit to hand. The Nike watch made it, reasoning being its the cheapest watch I own, therefore most expendable. My regular trainers are a pair of NB runners, not ideal for me to run in as they lack fat man stability, but adequate. I'd also snuck some running shirts amongst my clothes, event t shirts are nice and breathable after all. Once I'd also added some Team GB shorts that doubled as swimmers, subtlety placed within our luggage was enough kit to allow for a run.
One run was all I wanted. No great distance, just enough to tick Africa as another continent conquered. So I slipped out of the room at 7am yesterday, the weather was cooler as we'd had overnight rain. I ran a 2.5k loop, first half on pavement, second on the beach. I stuck to the firmer parts of the sand, I had no intention of punishing myself!!
So there we have it, almost two weeks of rest. If jetlag is kind to us I might be parkrunning on Saturday, if not I have the option to enter a local 10k on Sunday.

All inclusive & lose weight?

Three days into the running blackout here in Mauritius. Our hotel is nice, the bargain price turned out to not be too good to be true. The weather is good, although to the locals it is still winter!
All we've done so far is laze by the pool or beach. We're both through a book already, can't recommend Seven Deadly Sins by David Walsh of the Sunday Times enough. The intention is to hire a car early next week, though at least two more days of laziness lie between that becoming a reality.
One of the aims of the holiday was to recover from my recent half marathon exploits & gain confidence when swimming. On our trip to Jamaica last year I suffered a panic attack whilst snorkeling. It was a wake up call, time to learn to swim. I was a reasonable swimmer in my youth, even getting a 50m badge at school, yet putting on weight as a teenager took away my confidence and I stopped swimming altogether.
In many ways the panic attack was a good thing. It made me realise I needed to confront the problem & once I was Home I registered for lessons. I've been taking weekly lessons since and although I'm in the bottom group still, my confidence is there. This holiday is the ideal platform for me to swim daily, get even more comfortable and return to my lessons with a significant improvement.
The other goal of the holiday was to continue dropping weight. Sounds perverse on an all inclusive holiday without running but I think it's possible. I've been exercising good portion control and having salad for lunch everyday. More importantly, not snacking in the morning or afternoon (though as I write this the waiter has just placed some Bombay mix in front of us!). My weight loss has been consistent recently, I'm under 14st for the first time in 18 months & with the next ten weeks being speed related I might get down to 13 & half by Xmas.

One last easy, then ten days off

Sometimes common sense isn't high on my agenda when writing training plans. The sadist in me scheduled 70 minutes of easy running for Monday, less than 24 hours after the SW 10k. Instead of subscribing to this nonsense I drew a line under September, deciding a shorter run on Tuesday would be a better idea.

The Run

Before heading to Gatwick I headed out to take on the loop, my most consistently used circuit during the summer. This time I ran it north to south, meaning a slow kilometre and a half descend started the run. This could be the last midweek running of the loop until March, it's not a route I can take on without natural light. A weekend special involving hill sprints might be the only way I see it until March. My pace was purposefully easy, though if my momentum allowed I wasn't slowing myself down.

So October starts with an easy 7km, a total that won't be built on for nearly two weeks. As I write this I'm at a poolside bar in Mauritius, there won't be much running to be found here!!!