This week’s running – 22nd to 28th January 2018

andy_yu_cardiff_parkrun

Cardiff parkrun, one of the fastest courses in the UK – photo by John Ross

One helluva training week that had me feeling like I was at least close to my 2016 best.

5k recovery

I don’t know whether it’s the additional oxygen flowing through me, but I always feel like I’m more perceptive of little details when I’m running easy. Case in point was how many people there were out and about on this particular Monday evening. Not just fellow runners, but also people simply out for a walk. I can normally count on one hand the number of folks I see on a Monday evening recovery run, but there were easily 30+ souls spotted. Checking afterwards, there didn’t appear to be anything going on in the neighbourhood to prompt so many to be out and about to make for another unsolved mystery…

Here’s the Strava data for this run.

9 miles from work with fartlek

I have a confession to make – I think I’m in love with fartlek! The unstructured nature shouldn’t work with my Type 1 personality that craves symmetry and perfection, but I’ve really come to embrace the unpredictable.

Driven mainly by how strong the headwind can be as I run along the canal towpath to south Birmingham, fartlek stops me from writing speed off simply because I can’t accurately or reliably hit certain paces or splits. When the wind dies down, or I find some brief shelter, it’s an opportunity to rev my legs up. Upon finishing, I felt a real sense of accomplishment to offset the feeling of nausea that struck at the end!

Here’s the Strava data for this run.

9 miles from work

On Tuesday’s 9 miles from the office, I was surprised to see the St James Road tunnel closure was not in force yet. I’d even gone out of my way to go around the closure in anticipation, but a chat with a cyclist that came from that direction confirmed it was still open. Heading back on to the canal towpath two days later, you can already guess what happened next…

Yep. The sodding tunnel was closed several days earlier than announced! I had to climb the stairs by Fiveways train station to re-route towards The Vale, though this did mean I had to cross far fewer roads than Tuesday’s detour reccy. At least this is only until March and the payoff will be a much wider path through the tunnel, meaning runners, walkers and cyclists can co-exist in harmony like never before!

Here’s the Strava data for this run.

Cardiff parkrun

Feeling in good shape post-Brass Monkey Half Marathon, and seeing as I was in Wales for the weekend anyway, I opted to return to Cardiff parkrun – my second most visited event after Cannon Hill. I have incredibly fond memories of Cardiff, where it provided me with my first ever sub-20 and sub-19 performances, along with some great battles with locals, Daniel Luffman and Vince Nazareth. I was thrilled to finally return to my home away from home!

A lot can change in 24 hours… The weather on Friday was pretty damn ideal for running, however it turned wet and blustery come Saturday. Whereas I also felt pretty energetic on Friday, I woke feeling less than stellar on Saturday. My heart rate was elevated and 2 miles as a warm-up confirmed I was a little worse for wear. A performance to test myself with wasn’t going to come easily, was it?

The start is always fast at Cardiff, so I was conscious not to get dragged along with something I couldn’t sustain, which has painfully happened in past outings. In hindsight, I should have pushed a little harder because I very quickly ended up in no-man’s land after just 800m… Just what I didn’t need that morning! The group I wanted to be with was just outside of reach, whereas I couldn’t sense anybody immediately behind for me to even drop back to. All was not lost for my form felt swift and benefitted from the recent regular strides I’ve injected into even the slowest and ploddyest of runs. Also of major help were the Nike Zoom Streak LT3 – my 5k and 10k weapon of choice. They’re my most minimal shoes with just 4mm heel to toe offset to really maximise the spring-loaded effect of my calves. Reserving them for only my shortest and fastest efforts, I find simply lacing them up gives me a mental boost in preparation for battle. 1km came in for 3:50.

Unusually, I didn’t pay much attention to pace despite setting my sights on a sub-19 finish. I knew I had to average 3:48 to 3:50 per km, but I simply went with the flow and concentrated on catching the group ahead of me, featuring Daniel Luffman and Carys Hughes – 1st female regular. Still running alone into the wind, I somehow managed 3:43 for 2k!

Thinking that it couldn’t possibly last going into 3k, I lost almost 15 seconds for 3:57 as I entered the critical “float” stage of the 5k. Up ahead, everybody else slowed also and I reclaimed a few metres from them. Behind me, I could hear somebody coming up fast and it turned out to be the second fastest woman of the morning. I took advantage of the brief tow to finally connect me to Dan and Carys’ group that I’d chased for so long. Positions chopped and changed, but Carys and I eventually took to the front of the pack as we watched the former second place woman creep away for the lead.

With just 1km left to go, Carys began slipping from the pace. I urged her to stick with me; a few well-executed surges from her and she was back in the game to chase down first place once more. The familiar 800m sign appeared and everybody began kicking. The 400m sign appeared and Carys surged once more to draw level with the other woman, throwing in another kick at 200m to pull away and eventually take the win. It was one helluva kick because I gave it everything I had and only managed to pull in some 6 seconds later!

I was pleased as punch to finish in 18:49 for my fastest 5k in over a year. If my resting heart rate was lower going in, I believe I could have taken another 10 seconds, but hey-ho. Here’s the Strava data for this run.

Post-run, I met with my old buddy and former-rival, Vince Nazareth, for a couple of hours of sharing stories and glories from the past year. Since turning 55, he’s been sweeping up all the local age group prizes and has set his sights on a sub-3 hour goal at the Manchester Marathon. I’ve every confidence he’ll do it, as he’s been consistently a few steps ahead of me since we stopped being rivals a few years ago. Good luck, Vince!

15 miles – to Monkswood and back

A week prior, I was running in snow and sleet. A week later and I was like a frankfurter, boiling in my own skin from being overdressed. 3 miles in, I had to stash my gloves in a bush for later retrieval!

Adding to the uncomfortable conditions was the 17mph headwind I ran into for both the out and return legs…

Yet, in spite of everything that should have worked against me, 11 of the miles came in under 8 minutes and 7 of them were faster than 7:45. Everything just clicked into place for some good old flow state.

Here’s the Strava data for this run.

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3 thoughts on “This week’s running – 22nd to 28th January 2018

  1. Thanks for the generous mentions Andy. Need to keep doing my Marathon training homework. Your blog leading up to your recent Yorkshire Marathon was a must-read and inspirational, and has certainly provided me with a few tips … let’s hope it all rubs off.

    • For me, I felt the key components of the P&D plan I followed that had the biggest impact were the mid-week medium-long runs (10 – 14 miles) and plenty of marathon pace miles. For the latter, races provided ideal opportunities for marathon pace without having to bust a gut solo. Good luck!

  2. What a great week you’ve had! I actually had a good one myself, reaching for my 2015 peak again, and managed to feel like I was actually flying along on my run yesterday, not a feeling I have often!

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