This week’s running – 18th to 24th December 2017

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Merry Christmas, you filthy animals!

Merry Christmas, folks! Hope you’re having a good one wherever and whatever you’re doing!

5k recovery

Having completed the fastest 15 mile run of recent times, I knew to take it easy on this 5k recovery run. Also having broken up for Christmas several days prior, both my body and mind felt fresh and I probably could have handled a faster pace if needed.

I sought to get at least a week of over-reaching in, so I respected the easy-hard notion that had to be observed.

Here’s the Strava data for this run.

6 x 1km at half marathon pace

What a palaver this day turned out to be!

Normally, I would’ve phoned ahead to check if the Fox Hollies track was in use. Normally, it’s always been available when I’ve wanted to use it, so I didn’t bother to check on this occasion. You can already guess what happened next…

Cutting a long story short, I left the leisure centre disappointed and considered jogging the 5k back for home. I didn’t want to squander the day and further lose out on intensity, so I stuck my thinking cap on and reviewed my options. The nearest track was at the University of Birmingham, though I was under the impression it wasn’t officially open to the public, though a few peers had managed to sneak in via some side entrances. Concluding I had nothing further to lose, I hopped in an Uber and asked to be dropped off in the track’s vicinity. Trying not to look suspicious as I walked into the shrubbery and sidestepped some temporary fencing designed to keep people out, I felt like an explorer that had uncovered a lost city! There were some gardeners tending to the surrounding greenery to keep me company, and not one of them seemed perturbed of my presence, so the session was finally good to go!

Setting foot on the 400m synthetic track, it was immediately obvious how responsive it was from the energy returned with each step, making for an incredibly pleasnt experience.

And the session itself? It felt utterly satisfying to cover each 1km rep. My form was tall and smooth, and my glutes were once again on side to help me glide effortlessly as the intervals counted down. Half marathon pace was a breeze to hit!

Here and here is the Strava data for this session. I’d accidentally triggered a new lap on my Garmin with my butterfingers, so I had to break the session into two.

6 mile recovery

After several weeks of firmly needing long-sleeves, gloves and tights, it made for a pleasant change to be out running in a t-shirt and a pair of shorts! For insurance, I wore a pair of gloves but they came off after just a mile from how warm the conditions were!

Here’s the Strava data for this run.

3 x 1 mile at half marathon pace

Sharing my tale of potential trespass with Dave, he also wanted in and thus marked my second visit to the University of Birmingham’s utterly brilliant 400m track. I continued to feel fresh in spite of the higher than normal run volume and intensity – such is the power of ample recovery and sleep.

3 x 1 mile was quite enough for the two of us, making for an especially potent session for Dave – my target half marathon pace is nearer to his 5k pace!

Here’s the Strava data for this run.

Cannon Hill parkrun

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This was actually pretty comfortable! Photo by Pete Hickman

This day marked six years of parkrunning, comprising of 239 runs and 29 stints at volunteering. Who’d have thought that very first Christmas Eve parkrun of 2011 would stick quite like it has?

I could feel the week’s amped up training in my legs with the freshness of several days prior distinctly missing. My warm-up confirmed as much, with each step and breath feeling a little more laboured than I would have liked.

Starting more conservatively, I was able to tuck into several groups and work my way through the field. I surprised myself by being able to surge ahead whenever I felt groups slowed, once again agreeing with a theory of mine and Dave’s where listless warm-ups correlate against strong main performances, and vice-versa.

I was pleased as punch to sneak under 19 minutes for 18:58 – this year’s second fastest 5k after an 18:56 back from back in July. Also boding well ahead of the Brass Monkey Half Marathon was a new VO2max reading of 67, though this quickly dropped back down to 65 only 24 hours later…

Here’s the Strava data for this run.

15 miles – beyond The Vale and back

There’s a first time for everything. I’m typically a solitary runner that prefers running alone out of convenience, though I fully acknowledge running with others taking the edge off almost any effort.

Shortly after joining the canal towpath, I bumped into Dave and we were then also shortly joined by Paul Shackleton. After Dave left me and Paul, he was then soon replaced by bumping into Toby Close! A few miles later and I was left alone again as I wanted to get some more distance in.

The solo return leg was a real slog whilst running into 16mph headwinds, also not helped by me wanting to stick to sub-8 minute mile pace. Finishing on plan was pretty damn joyous, especially after climbing Fordhouse Lane back to Kings Heath!

Here’s the Strava data for this run.

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