This week’s running – 20th to 26th November 2017

great_run_local_andy_yu

Great Run Local at The Vale – photo by Great Run Local

Ye gads! A blog post out on time?!

5k recovery

Bizarrely for a cold Monday evening, there were definitely more runners out and about than usual; normally, it’s just me but I counted no fewer than five of us pounding the pavement in the darkness.

Here’s the Strava data for this run.

22 minutes at LT pace (14, 4 off, 8)

Whilst I’m most definitely lacking in out and out speed that I get from VO2max runs, I do feel I’m reclaiming some aerobic strength from these lactate threshold sessions; whilst I wouldn’t go as far as saying I enjoy them, I do find myself relishing in the satisfaction of the hard work.

Oddly, I’m finding I can only maintain the same paces in these sessions as they’re being pushed out by 1 or 2 additional minutes each week. I’d have expected my pace to modestly increase, along with going further at the same time as I become stronger each week. The table below better illustrates this quirk.

17 mins @ LT pace (12, 4 off, 5) 6:30 per mile & 6:17 per mile
18 mins @ LT pace (12, 4 off, 6) 6:30 per mile & 6:17 per mile
20 mins @ LT pace (13, 4 off, 7) 6:31 per mile & 6:17 per mile
22 mins @ LT pace (14, 4 off, 8) 6:31 per mile & 6:17 per mile

There’s only minimal pace throttling going on, especially as I’m gasping for air in the final few hundred metres of each section. Averaging the two paces out, looks like I’m targeting the Brass Monkey Half Marathon at around 6:23 per mile!

Here’s the Strava data for this run.

5 mile run-commute

Eugh. Running from the city centre on the windiest of days in recent memory was pretty unpleasant, even at recovery pace; with a bag on my back acting as a sail, the gusts sent me zig-zagging as I headed for home.

Here’s the Strava data for this run.

9 miles from work

Despite me having completed this session for the past 18 months or so from the office, my colleagues seem to regularly forget the near-10 mile distance I cover twice a week. Nonetheless, I still do get a kick each time I reveal my plans to see their eyes bulge with awe!

There was an awful lot of debris on the canal towpath from the strong winds the night before. Making matters worse, many of the fallen branches blended in seamlessly with the leaves that littered the ground, with my headtorch not being able to pick them up. I’d have hated to be a cyclist that evening, with more limited room for movement on the narrow towpath.

Here’s the Strava data for this run.

Cannon Hill parkrun

Whilst it was bleeding cold on Saturday morning, I don’t think anybody could knock the glorious blue skies and dry conditions we also had on our hands.

Looking at the bigger picture, my P&L half marathon plan commanded I cover 13 miles on Sunday, with three of those miles at half marathon pace; things had to be kept reasonable at parkrun to better give Sunday the most chance of success. Marathon pace felt like the best compromise, where it stopped the morning from becoming just another plod, whilst offering some minor stimulation without over-taxing my body.

Marathon pace at circa-6:50 per mile was rather strange to cover, in spite of spending months focusing on it ahead of the Yorkshire Marathon. The effort, whilst perfectly manageable, felt rather alien – guess it doesn’t take long to fall out of favour with a particular pace!

Props to my friend, Iain, who decimated his 5k PB by a few minutes.

Here’s the Strava data for this run.

Great Run Local – The Vale

Also known as 13 miles with 3 at half marathon pace!

As this week drew out, I discussed my idea with a few others of running to The Vale at the University of Birmingham, participating in Great Run Local, and then running for home afterwards. Everybody agreed it was a logical idea and favourable to completing 3 miles at pace alone. My only reservations were those damn hills… Previously attending Great Run Local in April, I still had vivid memories how challenging they are over 5k!

Leaving with plenty of time to spare unlike last time, I was able to leisurely jog along the canal towpath to the university. It was a stunning morning and everybody I encountered was in high spirits; dog walkers, cyclists and fellow runners either smiled, waved or wished me a good morning! It was bitterly cold, however, so I donned a pair of tights, a long sleeve top and some gloves. I hoped this ensemble wouldn’t come back to haunt me during the 5k…

Reaching The Vale, I chatted with a few familiar faces, including Afshin from Kings Heath Running Club, James from Tipton Harriers (first place at the first Sandwell Valley parkrun) and, of course, Craig who beat me to first place back in April. Third place was the best I could hope for, also factoring in that Craig had brought his speedy daughter with him. The organisers were thrilled to see so many of us after several weeks of very low attendance (only five runners, three weeks ago).

From the line, those expected to take the lead, took the lead. I found myself in what could be considered the chase pack, along with Craig, Rob Dowse from BRAT and a student from BUAC Cool Runnings. We all traded places almost constantly, helping to keep the effort reasonable, especially on the initial climb. I was particularly conscious not to overstretch myself on the climbs, noting that tactic as the downfall of my previous visit.

Working our way up the hill for the final time as a pack of four, I noticed the chap in third place ahead of us gradually coming back. “Third place is fading. We can reel him in!” Everybody agreed and our collective cadence increased a notch to carry us over the hill that bit faster. Reaching the brow of the climb, we noticed the guy in third place turning his neck to look back at us and we all knew we had him.

I charged down the hill on the other side for joint-third place. I couldn’t hear any footsteps immediately behind me, so I took a moment to encourage the other guy on, in the hope that we could work together to increase the gap behind us. “Keep at it, fella. We’ve got three guys chasing us down!” He was spent and began drifting back from me, leaving me to run around the lake alone. I laid on a kick and I was confident I had third place in the bag, until I came to the final corner and became unsure of whether to cross the bridge or not; I couldn’t see an arrow and there was no marshal, so I concluded it was the next corner for the turning. From behind, I could hear Craig calling out to me and I knew instantly that I’d gone off course. Backtracking, I rejoined Craig as we hit the bridge in unison; I urged him to kick on as I’d ballsed things up to give my lead away. Like the original third place guy, Craig was also spent and had nothing more to give, so I kicked on for the second time after the interruption to finish in third place.

Recovery was very swift and I thanked Craig for his sportsmanship, whilst also chastising him for not taking advantage of my wrong-turn. I’d have not lost any sleep over losing third place and I can tell you now the course is well and truly committed to memory! I had a whale of a time racing and it was probably the most fun I’d had running since the Yorkshire Marathon. I have a similar session in store three weeks’ time and me thinks I’ll pay The Vale another visit!

Here’s the Strava data for this run.

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One thought on “This week’s running – 20th to 26th November 2017

  1. A great week. Running to and from is often the only way I can make myself do parkrun! And the marathon pace explains why you were where you were when I saw you in the pack on Saturday before I froze solid scanning barcodes.

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