One big over-reaching week before tapering, again…
11 miles from work with 3 at half marathon pace
With the Coventry Half Marathon the following week, and suffering from tapering for a race that didn’t happen, I opted for a few days of over-reaching in a last minute attempt to squeeze the last few drops of training potential from my body.
Conditions turned out to be pretty damn favourable on Tuesday evening with little to get in the way of my planned miles at pace. Whereas I’d packed tights, shorts were the logical choice for the return to March temperature normality. The positive conditions had me feeling good, especially after a faux taper week and no recovery 5k the evening prior; I was surprised to see my pace sitting firmly in the 7s after an equally unexpected, faster than usual, opening mile.
The planned three miles at circa-half marathon pace (6:20 to 6:25) were daunting, to say the least. It’s a pace I frequently cover at parkrun with little difficulty, but that’s with other people around to work off and follow. Once at pace, I almost instantly regretted my decision and the effort quickly escalated to something that felt incredibly unnatural to me. I began willing my Garmin to signal the end of the first mile, but was pleasantly surprised to see 6:26 for the split. Fully warmed up, I anticipated the second mile would drift to 6:18 as it’s historically done over the past few months, but nope – it sat steady at 6:28 and didn’t want to budge. The effort continued climbing and I felt like I was in the second half of a 10k rather than the second split at half marathon pace! I came so close to ending the pace work after 2 miles, but the monkey on my shoulder screeched away at me to keep going for all 3 miles. I reluctantly obeyed my imaginary simian-friend… In spite of giving it everything I had, steady 6:27 pace was all I could muster whilst trying to keep feelings of nausea down. The relief I felt when my Garmin beeped to signal the end was incredible! I slowed to a jog as I gasped for huge lungfuls of air.
Not entirely satisfied with what I’d been through, I then opted to bulk up the route for home by adding on additional distance for 11 miles in total. Guess I wanted to be sure I was genuinely over-reaching!
Here’s the Strava data for this run.
5 miles run-commute
What a pleasant evening Wednesday was! As the nights grow shorter, I was able to get away with not wearing my headtorch as it only became dark once I was a few streets away from home. I’ll probably be able to do away with it entirely by April.
Here’s the Strava data for this run.
11 miles from work
After several weeks of feeling good on runs from the office, I suppose it was only a matter of time before I had one that felt off. Whereas the pace was still one of my faster runs after work, the sensation of running straight into headwind for almost the entire duration kept my spirits low; I cursed every time a strong gust slammed into me! Further adding insult to injury, the wind robbed me of body heat to leave me feeling cold and listless.
Be careful what you wish for, Mr Yu…
Here’s the Strava data for this run.
Cannon Hill parkrun
Traditionally, I like to fit a fast parkrun into the week before a big target race, where I find the effort helps to wake up any slumbering speed inside me. Equally, I was told recently that I should, “make hay when the sun is shining;” I know full well the disappointment of not seizing the moment when it presents itself, only to then ponder when the next occasion would appear.
Jogging over to Cannon Hill, it was near impossible to believe that the event was cancelled due to snow only a week prior. Adding to the incredulity was the amped up temperature for the morning; I was sweating profusely in my long-sleeve top and jogging bottoms once I’d reached the park bandstand.
From the line, I went out hard. I felt alive and allowed myself to get drawn along by the swift Kings Heath Running Club member that remained just a few steps ahead of me. I did raise an eyebrow periodically as I glanced at my Garmin displaying a pace in the 3:30s… The opening km settled on 3:37.
With a climb in the second km, I lost 10 seconds or so but continued to draft behind the Kings Heath runner. My breathing grew more audible and laboured as the effort ratcheted upwards. 3:47 for 2km.
I began crashing at 3km as we became more exposed to the headwind. The freshness was long gone and I was still only halfway at an experimental effort that I came to realise was unsustainable. The rot made itself known with a 3:57 split.
Reaching the triangle for the turnaround, the brief but not insignificant slow-down killed any chance of recovering any speed I had in mind. Exiting the narrow path, it was not long before I was overtaken by several including Andy Young. He gave me some encouragement to latch on to him, but it was to no avail and I could not generate any more from my lactic acid-saturated legs. At least I managed to steady the ship for a 3:58 4th km!
With the final km remaining, I had no appetite left to push any harder because I was certain to go under 19 minutes. Just in case there were any residual hunger pangs left, the final km of the Cannon Hill course is another speed-killer, further dampening any remaining desire to speed up towards that hairpin turn and final climb. 18:49 was my spoil for the morning; conclusion: I’d somehow equalled my fastest 5k in 18 months, set several weeks ago, but with far more effort and less comfort.
Here’s the Strava data for this run.
The morning took an unexpected turn as Dave and I jogged over to the Mac to meet Simon for a coffee.
Whilst chatting away, I clocked a dog jumping into the lake in the middle of Cannon Hill Park for a swim. The mother, with her young son on a bike and another dog on a lead, went over to the water’s edge in a bid to coax the rogue dog back to shore. The next thing Dave and I knew, the kid had ridden straight into the water!
We dashed over to help. The mother was in a blind panic, unsure of who or what to rescue first. I calmed her down and helped pull her crying son out of the water, then the bike, with the dog taking care of itself.
The kid was clearly distraught, crying and coughing up water, but otherwise OK. Whereas the dog on the lead remained with us, the other dog had run off into the park; I tasked Dave to retrieve it, whilst I got the mother and son into the Mac’s first aid room. A fellow runner had spotted the incident and alerted the Mac beforehand, so they were prepared for the kid’s arrival with towels, space blankets and heaters. Less encouraging was the jobsworth site manager, who insisted that the dog on a lead be tied up outside irrespective of the situation unfolding! Returning outside with the dog, Dave returned with the other one that triggered all of this only to release him too soon… We gave chase again – all that was missing was some Benny Hill music! Thankfully, we got hold of him again pretty quickly and tied him up before he could cause any more havoc.
Debriefing with Simon, he couldn’t quite believe our tall tale from that morning. Naturally, many references to Baywatch accompanied our coffees.
15 miles including Great Run Local – The Vale
On paper, I’m not so sure a long run with 5k of target half marathon pace work was necessarily the wisest choice the day after a race effort parkrun, but if that’s what I had to do to over-reach, then that’s what I had to do…
Trotting over to The Vale along the canal towpath, I came to regret my clothing choice very quickly for the warmth and sun came out to play. The positive conditions brought many others out, some no doubt making up for the previous week’s white-out.
Reaching The Vale and re-grouping with Dave, we quickly set about identifying who the big dogs of the morning were likely to be. There was one swift looking student, adorned in a Birmingham University track t-shirt. Two other speedy looking students were likely to vie for the podium, so at least I was likely to have company in my pursuit of pace and a sub-20 finish.
As anticipated, the guy in the Birmingham University track t-shirt hared off whilst I remained with the other two guys. As we gave chase, our positions chopped and changed, though I mainly stayed back to take advantage of their draft assistance. Hitting the hill for the first time, I continued to be patient having learned from a previous outing that the best strategy is to drop down a few gears and remain steady on the climb, taking advantage of the steep descent on the other side. Surprising myself, I was able to keep up on the downhill with the other two guys as we entered lap 2. The ground was bone dry, convincing me to give it even more on the next lap’s descent.
The pace continued to feel about right for a sub-20 finish and translated well into my target half marathon pace. Three became two as one member of the group dropped back. Nearing the hill for the second time, I could see we were gradually chipping away at the distance between us and the lead guy. I asked the other chap if he felt we could reel him in; breathing laboured, he gasped, “No”. Moments later, the lead guy stopped and pulled over off the course! My companion changed his tune and gasped, “Yes” for perfect comedic timing. Checking if the lead guy was OK, his breathing was effortless and he ushered us to continue. I took advantage of the situation and upped my cadence ever so slightly to gain a small lead on my companion, who had suddenly become my opponent. Reaching the brow of the hill on Mason Way, I took a quick glance to my right and I’d gained around 10m. I threw myself down the hill on the other side to create an even larger margin between us, bounding from step to step to minimise any slowdown from my high cadence.
Entering lap 3, I began encountering lapped runners from both the 2km and 5km courses. The gap between me and my pursuer had increased again to some 20m and was likely to grow again as I approached the Mason Way hill for the final time. A strained look formed on my face, with the marshal at the top of the climb offering me some relief and encouragement to keep digging to the end. Another glance to my right and I easily had in excess of 30m to my advantage, though I was still not deterred to hurl myself down the hill one last time.
Reaching the bottom, I was disappointed to learn from the marshal that we had to negotiate the hairpin turn once more. Returning to the lake, my Garmin registered a time in the 17:30s; I was confident I could pick things up to cover one last lap of the lake and still go under 20 minutes with change to spare. Mentally, it was difficult to pass the finish line only to keep going. Thankfully, I had the opportunity of a first place win and a sub-20 finish to keep the pressure applied and coax more out of myself! End in sight, I took one final glance behind me and I had around 50m on the next guy, though I still kicked for the line to finish the job properly.
Hunched over and hands on my knees, I gulped down fresh air. Whereas the previous day’s parkrun provided seemingly little in terms of fitness feedback, checking my Garmin revealed a 19:40 finish and that all my training had come good; my previous best on The Vale course was 20:09, so I absolutely have to take no prisoners at the upcoming Coventry Half Marathon based on this. I cheered the next guy in, who I was surprised to see had come back from fourth place when I last left him. Next back in was Dave, finishing in third place, once again, but pleased with his performance having chosen to race it tactically.
Jogging for home with Dave, we took things nice and slow given what we’d been through on both mornings of the weekend. That and I had another 5.5 miles to cover, feeling quite hungry and tired…
Here’s the Strava data for this Great Run Local.