This week’s running – 12th to 18th February 2018

walsall_arboretum_parkrun

Can you guess the parkrun event?

A normal week of training felt like a novelty after several weeks racing.

5k recovery

My glutes and calves were trashed after the previous day’s Draycote Water 10k. I did question whether a complete day of rest would yield more benefit than 5k at an easy pace, but routine won out in the end. A colleague who’s just getting into running asked me if he should consider recovery runs; my answer to him was that he should stick to his 3-4 runs a week and to only consider recovery runs once he sees his times plateau.

Here’s the Strava data for this run.

9 miles from work with 2 at half marathon pace

It’d been weeks since I last committed to some set distance at pace in training. Strong winds and sideways rain just hadn’t been conducive to more structured stuff, paving the way for my recent flings with fartlek.

Almost like something out of Groundhog Day, the first mile came in at 6:34 just like the last time. Nothing I did could coax any more speed from my legs to hit the 6:23 target. Continuing the Groundhog Day theme, the second mile then came in at 6:17 pace – exactly the same as previous sessions! Whilst it was disappointing to see no perceivable improvement, it was also positive to see there’d been nothing lost, either.

Interestingly, my Garmin 935 optically tracked my heart rate to be pretty damn near perfect, almost like I was wearing a chest strap. It tracks easy and steady runs with no issue, but tends to trip over itself when more vigorous effort is involved. The only thing that’s changed is a recent software update that claims to have addressed reliability – I guess Garmin wasn’t lying!

Here’s the Strava data for this run.

5 mile run-commute

Boy, was this unpleasant running the entire way into 15mph headwind. At least I was only going at recovery pace, running as easy as I cared to.

Here’s the Strava data for this run.

9 miles from work with strides

The strides continued to work their magic on my glutes, keeping them activated and increasing feelings of how tuned into my own body I was.

Here’s the Strava data for this run.

Walsall Arboretum parkrun

Hallelujah! A Saturday morning that wasn’t a complete washout! With better than typical conditions available, I took Dave with me to the swift Walsall Arboretum parkrun – home to my 18 month old 5k PB.

Warming up on the course, I’d forgotten how conducive to fast running Walsall Arboretum could be. The ground underfoot is well paved, grippy and consistent to allow for big efforts with confidence. The course is also pretty damn flat, making even pacing incredibly easy over its three laps. Distance accuracy is a little dubious, but a few GPS black spots more than answer that problem.

The run started off blisteringly fast as was to be expected – I registered 3:18 per km pace at a few points! I reined things in a little for fear of a serious blowout later, though wound up separated from the larger group ahead and stuck with several more transient runners. My body and legs were tired from several weeks with a race or race-effort parkrun, and the late Friday night certainly did not help.

I began lapping runners about halfway through the second lap, with a number of them lending me their support. 3km was my slowest of the morning at 4:01, though not too unusual with my fastest runs showing a similar ‘float’ middle split serving as minor recovery. Not the end of the world, considering I ran largely alone for near-2km.

Entering the third lap, I felt like throwing up! The effort inside me began boiling over as I released a few whimpers of pain… The run director made specific mention of runners keeping to the left to allow for overtaking on the right. Almost everybody I encountered obeyed this rule except one, who decided to park herself firmly on the right of the narrow path; not wanting to collide with her, I hollered, “Keep left! Keep left!” My cries fell on deaf ears as she swerved all over the course, forcing me to surge with an undertaking manoeuvre when the opportunity presented itself.

Close to blowing, my choo-choo train impression reared its head with perhaps 800m remaining. A few more friendly runners encouraged me on, clearly having heard my huffing and puffing from behind them.

Even with all that exertion, I was disappointed to find I only managed 18:56. Dave was beaming to have run his fastest 5k in 6 months, also waxing lyrical about how optimal the Walsall Arboretum course is for fast running. So impressed was he that we’ve agreed to return to the venue for an entire month some time in the spring, in the hope that one of the four or five attempts will click into place and produce the goods. It was a nice change of scenery and the event straddled that fine line between being a larger event whilst maintaining a small event community feel.

Here’s the Strava data for this run.

15 miles – to the Vale and back

It’d been almost a month since I last covered 15 miles, and my legs felt it especially after the raced parkrun 24 hours prior.

With the St James Road tunnel closed to widen the towpath, I had to bulk up the distance with two laps of Kings Heath Park. Everybody and their dog were seemingly out at the same time on that Sunday morning, with some canine owners more courteous than others. I was glad to be out of there ASAP!

Heading up Fordhouse Lane for the return to Kings Heath, I noticed a fellow runner joining the hill from the opposite side to me. He had some speed to him as we climbed, always drifting into the corner of my eye; not wanting to be left behind and fully warmed up, I opted to inadvertently race him as we tackled the ascent on different sides of the road. He pulled away as the road banked left and I regained the advantage as it banked right. Even with a zebra road crossing, I managed to just pip him to the brow of the Fordhouse Lane climb. I may have won the battle, but he won the war as he crept away on the flat and I had no more gears to shift into. I had hoped to see him on the Strava Flyby, but no such luck…

Here’s the Strava data for this run.

 

Advertisements

One thought on “This week’s running – 12th to 18th February 2018

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s