This week’s running – 2nd to 15th July 2018

andy_yu_cannon_hill_parkrun

In attendance for Alex’s 100th parkrun – photo by Lisa Conner

Gah. Another two weeks rolled into one.

5k recovery

The oppressive heat took its toll, even in the early evening. My average heart rate came out at 135bpm, compared to 130bpm for the same pace back in May.

Here’s the Strava data for this run.

6x 400m at 5k pace

This particular week was slightly experimental because I wanted to rediscover what my body’s threshold is for tapering.

The previous week’s 10x 400m session went down a treat, in spite of leaving me feeling quite nauseous upon finishing. Chopping the rep count down to 6x would inject just the right amount of intensity without overdoing things.

As per the previous week, the first two reps were a write-off where my legs were just getting into their stride:

  1. 1:27
  2. 1:27
  3. 1:21
  4. 1:22
  5. 1:22
  6. 1:22

Here’s the Strava data for this session.

5 miles run-commute

I took a day off from running on Wednesday due to work team-building activities. Whilst I declined the go-karting element, I happily partook in the steak dinner afterwards! Some of you will remember the injury I received from go-karting back in March, resulting in me abandoning a run at 4 miles to catch an Uber for home. With the Wythall Hollywood 10k just days away on the horizon at the time, I didn’t want to risk anything, though I did look longingly at the go-kart circuit as I’d have easily been a contender for first place that afternoon with my power to weight ratio advantage – the fastest guy of the day was still a stone heavier than me!

With the above factored in, I shifted my week to run-commute on Thursday instead. I’ve written before about how challenging running with a bag on your back in elevated summer temperatures is. I become more easily dehydrated as my back continues to leach out sweat as my body desperately tries to cool itself down, to no avail. In the winter, the bag is a welcome addition as it’s an extra layer to fight off the cold!

The conclusion so far was one day off from running did nothing to harm my form, as my glutes were still active.

Here’s the Strava data for this run.

2 mile shakeout

Whilst I had ambitions of running easy Thursday, Friday and Saturday, the final day never materialised as I was that damn tired that I treated myself to a lie-in.

Running on Friday felt really weird. I can probably count on a single hand how often I’ve done it and I suspect many may be in a similar position, especially if they’re parkrun fiends like me.

Temperatures continued to soar and take their toll on me. Whilst I originally set out for 5km, 2 miles was quite enough for me to keep my legs turning over and to stop my glutes from slumbering.

Here’s the Strava data for this run.

Wythall Hollywood 10k 2018 review

Please click here for the full write-up.

5k recovery

Much like the last couple of Mondays following heat-compromised races, my body felt pretty good from the capped efforts of the races beforehand. My form also felt on point from the prolonged exposure of faster running only a day prior.

So, what conclusion did I reach regarding tapering? My body loves running and taking more than a day off from it is counter-productive due to a temporary loss of finesse; I’m sure we’ve all had the Bambi on ice feeling after a longer than intended layoff, no? Running an easy 5km or so on the Friday before a race seems to keep everything ticking over and in check for me.

I’m still unlikely to cover a parkrun at an easy pace the day before an important race, though I will now consider it before a tune-up event.

Here’s the Strava data for this run.

10x 400m at 5k pace

The temperature dropped slightly, making this session feel a tad easier than it had in the past.

With 60 seconds rest in between, they turned out to be a pretty satisfactory bunch of splits:

  1. 1:26
  2. 1:27
  3. 1:24
  4. 1:26
  5. 1:25
  6. 1:25
  7. 1:25
  8. 1:25
  9. 1:24
  10. 1:22

I enjoy these 400m sessions far more than their 800m counterpart, though I’m getting a niggling feeling that I need to return to 800m to re-bridge the gap between speed and my strength of endurance. Few things in running happen in isolation…

Here’s the Strava data for this session.

5 mile run-commute

Also known as Andy’s quest for a new stick of Body Glide…

Sod’s law would of course dictate that I somehow lose a brand new stick of Body Glide before it had even really had any use? The stuff’s not cheap either at £12 a stick on the high street! I’d searched high and low at home and at work with no joy. However, I keep stumbling upon the empty stick that I threw away – I wouldn’t have minded if I’d have lost that one whilst it was on its way out! Naturally, after having bought a replacement, I’m going to stumble upon the missing offender, aren’t I? At least they don’t have an expiry date…

My form continued to feel super-charged from the 400m session, even at what was only recovery pace as I ran for home with a bag on my back.

Here’s the Strava data for this run.

10 miles from work

The humidity got the better of me as I battled my way from the office for home along the canal towpaths. It’s so energy zapping! My breathing and heart rate were largely fine, though each step felt like a real struggle. The climb on Fordhouse Lane nearly finished me off!

Here’s the Strava data for this run.

Cannon Hill parkrun

Normality ensued at Cannon Hill as the whole gang came together to celebrate Alex’s 100th run – even Nigel, who’s been nursing an Achilles injury.

After Thursday’s medium-long run, I was dog-tired. The warm-up jog to Cannon Hill Park triggered a -6.0 condition score on my Garmin; for reference, I’m normally a -5.0 if things are bad…

Whilst I didn’t intend to end up racing, the red mist was too powerful to decline. After 1km on my own, I ended up tailing Dave, as he was wont to do to me once upon a time. I stuck to him like glue in spite of his best efforts to lose me.

We remained in sequence until making contact with Andy Young, who prompted me to take the lead and overtake a large group of runners ahead of us. I took his challenge on and surged clear of him and Dave, gaining what felt close to 10 seconds in the process. Little did I know that Dave had anticipated when I might make a move; by his own admission, 3km would have been the ideal point to secure victory, owing to his endurance deficiency over longer distances.

He caught me with perhaps only 300m remaining. I had no response on that particular morning, already elbow deep into a 50+ mile week with a race every fortnight behind me since early May… I had just enough inside me to sneak back in for 18:59, when just a 19:30 would have been satisfactory.

Next week will see me touristing to the fast Worcester Pitchcroft parkrun, where the previous route had the dubious honour of regularly netting a negative SSS course condition score on runbritain…

Here’s the Strava data for this run.

15 miles – to Brindley Place and back

I get a huge kick out of long runs; there’s something masochistic about a training run that lasts for hours, especially when conditions are less than ideal. There’s a real sense of satisfaction derived upon completion that I don’t seem to receive from other staple runs in my week.

water_bottle_frozen

McGuyvering the hell out of staying cool on the run!

Anticipating a warm one, I tried a new hydration trick that came to me like Thomas Edison imagining the light bulb. I part-filled my runner’s bottle the night before and threw it in the freezer to set. Just before heading out the door, I filled the remaining empty space with cold water and added an electrolyte tablet. And voila, I had a makeshift hydration tool that kept my hands cool for the first 30 minutes or so whilst the ice melted, turning into cold electrolyte liquid for the remainder of my run. Starting off cool is one thing and hanging onto being cool is another thing entirely. Try it for yourself!

Heading out a few hours earlier than usual, I was surprised to see so many who also had the same idea. Passing through a tunnel, I could hear somebody closing in on me very quickly; were they running an interval session (unlikely on a Sunday), or were they trying to catch-up to me? To my surprise and delight, it was Ashley Fawke – fellow Cannon Hill Crusader – out on his long run. We chatted for a little over a mile, where you can clearly see his pace nosediving, via Strava. Whilst only brief, it’s always fascinating to speak to a significantly faster runner than me, where Ashley confirmed my own thoughts on several topics.

Once through halfway, I still felt good from the ample shade and lower temperatures, and decided to progress the pace. It’s a strange day when you can run up a hill faster than you can run down it; I inadvertently ran a PB on the Fordhouse Lane climb segment!

Here’s the Strava data for this run.

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One thought on “This week’s running – 2nd to 15th July 2018

  1. A great couple of weeks running and it was good to cheer you on at CHP on Saturday. I am with you on the long runs – it’s very satisfying to have got myself back up to over-13ers, even though Sunday’s run was pretty punishing. I see you’ve discovered my ice bottle trick yourself, but with added top-up – nice touch!

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