This week’s running – 7th to 20th May 2018

heatwave2017

Vests at the ready!

Due to tapering the previous week, there wasn’t much going on, so I’ve rolled a fortnight into one post.

9 miles with 1 at marathon pace and 1 at half marathon pace

This was much harder than it should have been and the paces didn’t come as naturally as I wanted. There was a rather strong headwind blowing as high pressure and low pressure competed across the UK weather system. Rather than pile on fatigue, I was satisfied with a 6:47 marathon paced mile and a 6:21 half marathon paced mile.

Here’s the Strava data for this run.

6 miles easy with strides

Lis and I had a midwife appoint scheduled in, so I took the afternoon off and got this run out of the way before the good weather brought everybody back out to Cannon Hill Park.

Much like Tuesday’s run with miles at pace, the easy effort here didn’t feel as free flowing as it should have. I reassured myself that there’s always a feeling of sluggishness with any taper of more than a few days and that this was perfectly normal – I hoped!

Here’s the Strava data for this run.

Cannon Hill parkrun

With the Shakespeare Half Marathon the following day, I of course did my part and volunteered at Cannon Hill parkrun.

As ever, I was positioned at my favourite section, moving between the 1km, 2.5km and 4.2km points on the course. Teamed up with me were Stuart and Ethan. Stuart was also running the Shakespeare Half Marathon (I did bump into him) and Ethan was one of the current crop of Duke of Edinburgh Award participants.

Marshalling was entirely without incident, so rather than talk about Cannon Hill parkrun on this occasion, I want to direct your attention to the recently released independent parkrun podcast: Free Weekly Timed. Hosted by Vassos Alexander and Louise Ayling, each episode lasts some 29 minutes to coincide with the current average parkrun finishing time (in the UK?). I’ve very quickly grown to adore the show and wish the run time was longer – everybody needs to get slower to bring the average finish time down to make this happen! For those that remember the now defunct parkrun Show, Free Weekly Timed is far more accessible without having to wade through wall-to-wall in-jokes and nomenclature, which I would dare say is down to the 29 minute runtime.

Another new show I’d like to recommend is the Runners World UK podcast. A bit less personality, due to the association with a magazine, but the content has been varied and worthwhile so far after only a few episodes. Whether this show can go the distance (pun intended) is undecided, especially as the US version ended abruptly after 67 episodes to then transition into a more general fitness podcast.

Shakespeare Half Marathon 2018 review

For the full report of the 2018 Shakespeare Half Marathon, please click here.

5k recovery

And boy was recovery needed!

It was probably the Yorkshire Marathon that last busted me this badly in pursuit of a PB. A very gentle pace this was.

Here’s the Strava data for this run.

5 mile run-commute

I’m very much of the school of thought that tapering into a race means you should also taper out of the other side, too. I’m frequently amazed and horrified in equal measure at people that dive straight back into full-on training after big races; track sessions, tempo runs, fast parkruns – you know what I’m talking about.

I think I pitched the effort correctly on this occasion because Strava tells me this was the slowest occurrence of this route!

Here’s there Strava data for this run.

9 miles from work

Fortunately for me, the forecasted warm spell was delayed by a couple of days; I’m not sure I would have been ready for a warm medium-long run from the office. Also fortuitous was a rare tailwind!

Whereas Brindley Place was quite populated, the remainder of my run was fairly tranquil with few other souls about. This is likely down to the still closed section between The Vale and Islington Middleway, where most can’t be bothered to work out the detour. The closure is supposed to be lifted this week; I wait patiently for confirmation…

Here’s the Strava data for this run.

Cannon Hill parkrun

Conscious that I was still recovering, suffering from sleep deprivation, and conditions were warm, I opted to keep things pretty calm and relaxed with a sub-20 finish. It’s still very bizarre that a sub-20 parkrun is now my half marathon pace; I think it’ll take a while to get over that one, especially as it took me an entire summer in 2013 to get below 20 minutes over 5k!

Starting off conservatively allowed me to reel people in over the duration of the run. Plenty were breathing heavily within the first km and can’t have fared well for the remaining 4k. Looking at the results, there were people massively ahead of me at the 1km marker, who ended up finishing almost a minute after my 19:46!

Here’s the Strava data for this run.

15 miles – to The Vale and back

Wowza. This was officially my warmest long run of the year, though I’m expecting warmer runs to come as the summer rolls into town. Whereas I had hydrated well beforehand, I ended up having to stop at around 4 miles within Kings Heath Park for a toilet break. Damn body. This run will teach it to be so casual about hydration! I took a bottle of water with electrolytes for the second half of the run, which paid dividends.

Anticipating a tough run, I purposely held back in the first half to maximise success and minimise distress. Everything seemed to tick along quite nicely until I picked up a stitch at around 10-11 miles, likely caused by not leaving enough time between breakfast and heading out. Physically prodding the affected area, it was tender to the touch and nearly stopped me in my tracks a few times. Thankfully, I was able to run through the discomfort for it to finally dispel as I left the canal towpath; it would have been a long walk for home like that failed 19 miles from last summer, otherwise!

Here’s the Strava data for this run.

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One thought on “This week’s running – 7th to 20th May 2018

  1. It was good to be able to give you a shout-out at last weekend’s parkrun as I ran it myself for the first time in about 16 months. I have finally worked out that you taper back up again – there’s not much info out there about what to do AFTER a marathon apart from “rest” though, is there.

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