This week’s running – 4th to 10th June 2018

andy_yu_simon_bull_aldridge_10_2018

Simon Bull and me (sans vest) at the Aldridge 10k – photo by Lis Yu

A soft taper week ahead of the Aldridge 10k.

5k recovery

I think after last week’s sweat-fest runs, adaptations began taking hold inside me. Contrary to my expectations of feeling beaten up, I ended up feeling not too shabby with my legs and heart rate able to comfortably keep up.

Here’s the Strava data for this run.

5x 800m at 5k pace

What a difference a couple of days can make! Dramatically lower humidity and a little more recovery meant I was better able to handle the demands of this session.

Erring on the side of caution after last week’s miss, I boosted the rest period to 75 seconds, which turned out to be unnecessary if the following splits are anything to go by:

  1. 2:57
  2. 2:57
  3. 2:54
  4. 2:53
  5. 2:53

Pretty near as damn it in terms of precision!

Here’s the Strava data for this session.

5 mile-run commute

Due to staying late at the office to prepare for work’s 200thanniversary (how many businesses can boast such longevity?), I was in two minds about skipping this run and heading straight home having been on my feet all day. My OCD kicked in and a committed run is a non-negotiable run; besides, work paid for some Domino’s pizzas that were waiting for me at home – calories that hadn’t been factored in for the day!

Much like on Monday, I expected the worst from my legs but was pleasantly surprised to discover they were really quite spritely. Clearly still retaining much of the good form from the previous day’s 800m reps, my glutes fired correctly and my stride trailed correctly behind me despite the recovery pace.

Oh, and for clarity because people have been asking, I personally categorise my runs as run-commutes if I carry a bag on my back. Whilst I run from the office three times a week, two of those runs see me carry the absolute minimum (phone, wallet, keys) via a Flip Belt around my waist.

Here’s the Strava data for this run.

9 miles from work

4 miles into this run, I regretted not whimping out and dropping the run entirely. I’d once again been on my feet all day preparing, celebrating and then cleaning up after work’s 200thanniversary. If I didn’t run on Thursday, it meant the next time I would be running would be during Sunday’s race; this particular week wasn’t to be too low in mileage terms, so you can see my initial reluctance to sack it off.

My legs were tight, especially my IT Bands that were in need of foam rolling. At least I only had 9 miles and not 11 to run!

Running up the incline on Fordhouse Lane, I noticed a woman around 100m away from me making the hill look incredibly easy. Once on flat ground again, I overtook her. She wore earphones and uttered, “Whoa. Fast,” not realising how audible she was! She beat me to it and I was left dumbfounded, just as I was about to share similar words with her attack on the hill.

Here’s the Strava data for this run.

Cannon Hill parkrun

With the Aldridge 10k the following day, Lis and I volunteered once more at Cannon Hill parkrun. It’s been weeks since I last ran at Cannon Hill!

Nothing of particular excitement, however I did meet Tom Charles – a chap that’s launching the Running Stories Podcast. I agreed to become an interviewee and there’ll be more on this next week.

Aldridge 10k 2018 review

For the full write-up, please click here.

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