This week’s running – 25th of September to 1st of October 2017

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Running and sight-seeing? At the same time? Madness!

Week 21 of the 22 week marathon schedule. Some running in that there London town and we’re almost there…

5k easy

Due to the increased warmth of the Robin Hood Half Marathon, my Garmin suggested a lengthier recovery window than a year ago. Heeding its advice, I delayed Tuesday’s run with a sprinkling of marathon pace and rotated in an easy 5k.

Here’s the Strava data for this run.

7 miles with 2 at marathon pace

Faster workouts are fraught with danger as one gets closer to race day, so I purposely softened the marathon paced miles by slotting an 800m recovery between them. I wasn’t going to get any fitter and simply needed to not lose touch with how marathon pace should feel.

Here’s the Strava data for this run.

Cannon Hill parkrun

Traditionally, I’ve always set out to run hard at the final parkrun the week before a big race. Along with the VO2max benefits, blowing off some cobwebs from tapering is rarely a bad thing. Little did I know how badly my 5k pace had deteriorated!

Kings Heath Running Club took over the volunteer duties for the morning and kindly provided pacers, including a 19 minute one. Whilst I was initially able to keep up, the pacer drifted away after 2km and my lack of 5k intensity reared its ugly head. My breathing was still perfectly adequate, but I simply could not coerce more from myself to shift into higher gears, eventually finishing in 19:20 without too much discomfort.

Whilst I would have liked one last fast parkrun ahead of race day, I’m totally on-board that my training has seen me trade in speed for (hopefully) out and out endurance…

Here’s the Strava data for this run.

Oh, and don’t forget the parking charges for Cannon Hill Park kick-in from the 6th of October onwards. £2 for the first four hours or £3 for the entire day.

14 mile London runaround

Lis and I found ourselves in London, making for a fantastic scenery change from the norm to keep me company on my final long-ish run. Despite London being somewhere I’ve visited many times over the years, this was actually only my fourth run in the capital, with two of the prior occasions being the London Marathon!

Starting and ending on Brick Lane, the route I plotted could be considered quite lazy, straddling both sides of the Thames for much of the duration. Run firmly at an easy pace for the first half and then working up to a typical long run pace for the second half, the entire duration was very much a stop-start affair for any photo opportunities that presented themselves (and there were many).

I adore running in cities when it’s quiet because you see a totally different side from what most other people would. Little details became more apparent and I often felt like I’d stumbled upon a well-kept secret.

It was also positive to see so many different types of people out running on a Sunday morning. All genders, sizes, ages, colours and creeds were covered; as a sport, running is incredibly inclusive because it requires so little to get started, and I felt like London had cracked it.

Oh, and for those wondering, the infamous Yu lack of direction sense did strike occasionally (especially around Monument), though I was able to course correct and only added an extra mile on!

Here’s the Strava data for this run.

The road to the Yorkshire Marathon II

A lengthy marathon training plan can be a double-edged sword. One particular benefit is it affords plenty of time for adaptations to take place with no particular rush, resulting in reduced injury risk. My Garmin 935 now frequently suggests to me that I’m peaking and little more can or should be done. One particular pitfall of such a long schedule is it takes its toll, mentally… I’ll be in serious need of a few weeks off afterwards!

I’m ready to give the race my best shot. Why? Because I’ve made it into the Yorkshire Marathon race pack…

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This week’s running – 18th to 24th of September 2017

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Week 20 of the 22 week marathon schedule. And now I taper!

No taper blues this year!

12 months ago, I found myself feeling incredibly agitated as I began tapering, but not so this time. My body has been craving the chance for some recovery to shift fatigue, so I opted to play this particular week quite casual. Volume was knocked right down to circa-50% of a busy week and intensity was used sparingly, ignoring the half marathon on Sunday.

Crucially, the fatigue is shifting. I need to be careful not to use up too much new-found free time just because it’s available…

3 x 800m at 5k to 10k-ish pace

Sticking firmly to the cause of not overdoing it, I knocked this session down from the original 5 x reps to just 3 x. The wind was howling and due to the short nature of the intervals on the canal towpath, finding a stable and reproducible pace was difficult, hence ending up somewhere between 5k and 10k pace:

  1. 3:05
  2. 2:55
  3. 3:03

I got the desired effect of some faster running, helping with efficiency and to keep me from getting too sluggish as I recover.

Here’s the Strava data for this session.

5k easy

I said this week was low volume!

In truth, this run was more of necessity than of yearning – I could have very easily skipped out! I knew I needed to keep my legs turning over, so an easy trot it was.

Here’s the Strava data for this run.

Cannon Hill parkrun

With the Robin Hood Half Marathon the following day and needing to be somewhere sharpish after parkrun, Lis and I opted to volunteer as marshals for the morning. We were paired with the lovely Ginette, who absolutely adored the concept of parkrun.

Robin Hood Half Marathon 2017 review

For the full write-up of how this marathon dress rehearsal went, please click here.

The road to the Yorkshire Marathon II

By the time you read this, I’ll be able to legitimately say race day is just next week… I’m filled with mixed parts excitement and dread; excitement in that I’ll be able to put the 22 weeks of training to the test, and dread because I know whatever result comes out of the other side, it’s going to hurt…

Speaking with Dave Burton recently, he made an interesting observation where, in reality, the goal is not the training, but rather the race itself. Arguably, being consistent and surviving such a long training schedule (over 5 months!) is a major achievement and is not to be overlooked. So many things can go wrong on race day – just look at the elites – and luck plays a bigger part than you would believe across 26.2 miles.

The training is now done and many of us will be setting foot on the biggest running challenge of our lives in a few short weeks, whether it be our first marathon, or a moon-shot time goal. Let’s not forget to congratulate ourselves on what we’ve accomplished so far!

This week’s running – 4th to 10th of September 2017

maranoia

Who the hell sneezed?!

Week 18 of the 22 week marathon plan. Penultimate long run by marathon standards!

5k recovery

Incredibly, the previous day’s half marathon at marathon pace barely even touched the sides. I felt right as rain on this recovery run with no stiffness or soreness, so all very positive!

Here’s the Strava data for this run.

5 x 1km at 10k pace

Somebody upstairs didn’t like me. The minute I stepped outside, it began drizzling. As my warm-up progressed, so too did the rain from above; before I’d even completed 5k, I was soaked to the core! 400m from home, the rain stopped…

Having heard all the hooha about runners and cyclists being attacked on the canal towpaths and inside parks, I was particularly nervous as I approached one bridge during the peak of the evening’s downpour. Taking shelter were three hooded characters, also enjoying a few tinnies and smokes. I was in the middle of a rep, so going pretty fast; they’d clocked me approaching and to my surprise, moved well aside to give me space and also began cheering me on! Hearing “Yer smashin’ it, kid,” I was too dumbfounded and too oxygen deprived to respond with anything but a thumbs-up and a “thanks”. Whilst we need to be careful out there, I think we’ll also agree that the adage of not judging books by their covers also holds true.

The reps came out pretty well, what with water physically sloshing about in my shoes and tunnel interference affecting the second effort.

  1. 3:53
  2. 4:11
  3. 3:51
  4. 3:48
  5. 3:50

Here’s the Strava data for this run.

5 mile run-commute

The arch of my left foot tightened up unexpectedly on this slow run-commute. Going through the motions, I realised that I neglected to adjust my lacing after returning from Crete. I had originally loosened the support section around my mid-foot to factor in swelling from the warm Greek climes, but without tightening it back up again once returning home, I’ve basically been running in shoes that have basically had little to no support!

Some stretching, massage and lacing corrections seem to have done the trick and all is right with the world and my foot once more.

Here’s the Strava data for this run.

10 miles from work

I originally intended for this to be 12 miles, but opted to dial it back a notch due to feeling pretty lethargic all day at the office. I doubted 2 miles would make much of a difference to the medium-long run in the grand scheme of things, so being recovered enough to take on the remainder of the week’s runs was the priority.

Here’s the Strava data for this run.

Cannon Hill parkrun

Despite taking delivery of my Nike Vaporfly 4% several weeks ago, I’d not actually taken a single step outdoors in them. I fully intend to wear them at the Yorkshire Marathon, but also need to break them in; the Robin Hood Half Marathon will also be covered in them, but 13.1 miles cold is also too risky, so Cannon Hill parkrun became their debut.

I was warned beforehand that they have a tendency to encourage the wearer to speed up, regardless of whether the wearer has the cardiovascular credentials to back up the pace… With the following splits, I think we can agree that I didn’t heed said warning!

  1. 3:39
  2. 3:49
  3. 3:58
  4. 3:57
  5. 3:46

Had I have held back by perhaps another 10 seconds in the opening km, I’m fairly confident I could have probably covered the third and fourth km in similar 3:49s for a rough 18:50 finish. I eventually ended up with 19:09, which is my second fastest 5k of the year. I know where my attention needs to return to once I’m recovered post-marathon…

The propulsive sensation from the Vaporfly 4% have to be experienced to be believed. Sadly, this run proved pretty inconclusive, other than confirming to me that they’re not suited to tight twists and turns at 5k pace; the additional midsole height makes cornering in them difficult when I’m at my own limit of pace control. I’m sure some will use them as a race shoe across all distances and paces, but for me, I’ll stick to something much lower to the ground for 5k and 10k distances.

Here’s the Strava data or this run.

20 miles – to Edgbaston Reservoir and back

How refreshing it was to cover 20 miles in overcast and cool conditions! If only the wind would sod off, too!

I overdid it on the coffee this morning, starting this run feeling a wee bit jittery from a bit too much caffeine. With the cool temperatures, I was able to delay taking any liquids on (Coca-Cola) until after 10 miles and didn’t require my caffeinated gel. Phew!

There were many, many runners out (only recognised Liz Dexter and her gang) and about and I barely went a few hundred metres between encountering somebody else pounding the pavement or towpath. I even witnessed my female equivalent, wearing pretty much the exact same getup and covering a similar distance and pace as me, judging from the two occasions we crossed paths from opposing directions.

Nearing home, I felt pretty decent still and considered extending the distance to 21 miles. I saw sense and stuck to the script, ending the run at 20 miles and feeling comfortable without much required recovery.

Here’s the Strava data for this run.

The road to the Yorkshire Marathon II

“Maranoia” is a very real condition and I think many of you training for an autumn race will be going through similar feelings. Everything’s seemingly out to get us! Problem is, the truth actually isn’t too far from this. Peak fatigue will be landing right about now, with injury and illness becoming very real prospects. Now is the time to be doing just enough to be ready, and not more; arriving at the start line slightly underdone is better than arriving overcooked or not arriving at all. Also, whilst I haven’t quite hit Howard Hughes levels of hygiene OCD, I am finding myself washing my hands far more thoroughly and frequently than normal – prevention is better than cure, after all!

This week’s running – 28th of August to 3rd of September 2017

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Me and Dave at the Wolverhampton Half Marathon 2017 – photo by Lis Yu

Week 17 of the 22 week plan. Things didn’t quite go according to plan, but lead up to the Wolverhampton Half Marathon, anyway.

5k recovery with Lis

Ouch. Ouch. Ouch.

The previous day’s 22 miles left me in bits and suffering from DOMS, along with a creaky left hip. Physically, I could not have covered this recovery run much faster.

Lis wanted to get 6 or so miles in as her final long run ahead of her 10k debut at Wolverhampton, so I ended up driving to the outskirts of Cannon Hill Park to join her partway. Expectedly for a sunny bank holiday Monday, the place was heaving with visitors; of course, many of the numbers were made of runners in training for the spate of local races due to hit shortly.

It was not a particularly good run for either of us. My range of motion was limited and Lis went around a minute per mile too fast in the first half of her run, making for a rather unpleasant second half that had to be cut short. The humidity was also pretty jacked up to further rub salt into wounds.

Here’s the Strava data for this run.

4 mile run-commute

This was actually closer to 5 miles, but had to be rounded down to due to a brief stop at the Bullring.

My legs still felt battered and the arch of my left foot also cramped up to confirm just how taxed I was from the 22 miles. At least the temperature dropped by about 10 degrees for a distinct chill in the air, so clearly the warm weather acclimation was still inside me – it just needs to stick around until race day!

Here’s the Strava data for this run.

10 miles from work

Sadly, a planned session of speed the day before this run did not materialise. I was carrying a bit of fatigue that made me feel lethargic all day in the office, and the possibility of pushing myself over the edge suddenly became very real. Opting that less is more, I sacked the session off, rested for a day, and skipped ahead to this here 10 miler.

Autumn had truly arrived with much cooler conditions and even the beginning of leaves changing colour or even starting to fall on to the towpath.

The intention was simply to cover 10 miles at an easy pace (circa-70% of maximum heart rate) with the odd set of strides thrown in every 0.5 miles. There were dozens of runners and cyclists out and about; I give it about 6 weeks before most disappear and only those desperate or dedicated enough remain with lights and headtorches accompanying their workouts.

There was a touch of anxiety towards the end of this run as I neared my normal peel-off point by Lifford Lane. Reportedly, a group of youths had recently been loitering on the towpath, attempting to push passers-by in. Thankfully, they were nowhere to be seen and there were probably too many people about for them to have tried anything, anyway. Sadly, a similar theme was said to emerge at Cannon Hill Park, where a masked group attempted to wrest a cyclist from their bike. I have been running in Birmingham unphased for a good number of years and often believed the worst that could happen was some heckling; now I’m not so sure…

Here’s the Strava data for this run.

Cannon Hill parkrun

With the Wolverhampton Half Marathon the following day, I opted to volunteer as a marshal in a bid to stay fresh and to give my planned pace session every chance of success.

Unexpectedly, we were told that the emergency 3-lap course was to be used, due to the disruption from the neighbouring cricket event. Cue ensuing chaos from many of the marshals and runners being unfamiliar with the course; stood by the bridge, I gave as much notice as possible to the latecomers to ease some of the strain.

Cannon Hill is regularly the second largest event in the UK, so converting to the 3-lap course is never going to be easy. The fastest on lap-3 will be overtaking those on lap-2, who in turn will be overtaking those on lap-1. Congestion will be severe and times won’t be fast – the moaners I encountered on Saturday will need to deal with it! Having said that, plenty of people seemed to thoroughly enjoy themselves and I’ve never before received so many high-fives in all the times I’ve marshalled.

Simon (who was barcode scanning) and I noticed a few pay and display machines had been installed in the main carpark, and reportedly, in the Russell Road carpark, too. At a rate of £2 for up to 4 hours and £3 all day, so ends an era of free parking at Cannon Hill Park and I wonder what the outcome will look like. However, I do believe the Holders Lane carpark will remain free of charge, though I’m not sure for how long. I do think there needs to be a lower tier of £1 for 2 hours, which would cover most people attending parkrun, or for charging to commence only during peak hours, like at Brueton Park.

Will runner numbers drop at Cannon Hill? Probably. For those where attendance is now habitually ingrained, they will continue to attend and will either suck up the cost, car-share, or will simply run to and from the park like I do to get a warm-up and warm-down in. Those who aren’t particularly precious or loyal to Cannon Hill will most likely defect to another nearby event where parking is free – another 10 minutes of driving in a car is nothing. It’s those who are just beginning to run at Cannon Hill who I think will be put-off, which is a shame. Equally, I dread what effect the charges will have on volunteer numbers. It’s hard enough convincing people to come forward, let alone also charging them £2 to not run… There absolutely needs to be some sort of exemption for the last point, which I’m aware is in practice and works well at other events where parking charges are the norm.

Wolverhampton Half Marathon 2017 review

For the full write-up, please click here.

The road to the Yorkshire Marathon II

Just five weeks to go. After a rocky fortnight or so dealing with my nasal infection, I am now hopefully recovered and ready to hit the remaining two weeks of loaded training before the taper begins. I have such beauties as a 20 mile and a 22 mile run still to be covered, along with a smattering of VO2max and threshold work. Oh, and the medium-long mid-week runs continue…

Yesterday’s Wolverhampton Half Marathon as a pace workout went perfectly to plan. The Robin Hood Half Marathon in three weeks will, hopefully, go just as well for another powerful confidence and training boost. Throw in the power of recovery, carbo-loading, motivation and a shared goal of an official sub-3 pace group, and maybe, just maybe, I can pull this off…

This week’s running – 14th to 20th of August 2017

illness

Week 15 of the 22 week marathon schedule. Suppose feeling bleh had to happen eventually…

Searching for for 4% improvement

nike_vaporfly_4_percent

Some of you may remember that I waxed lyrical after trying on the Nike Vaporfly 4% for just a minute or so a number of weeks ago. Well, the itch needed scratching and I was fortunate enough to land a pair of them whilst taking advantage of my Vitality 50% discount for a very hefty saving. If only the tale was as simple as that and ended there…

On the day I was due to receive them, I received an email to alert me of my order being cancelled due to mis-forecasted stock levels! Suddenly, my want of the coveted Breaking2 shoes for my own Breaking3 project became a need. After a lot of palaver with Sweatshop and Vitality, I was able to track down a pair (0.5 size smaller, but , luckily, a better fit) and reactivate my discount, so all’s good with the world again. Marginal gains – making sure things I can control are maneuvered in my favour!

5 mile run-commute

There were a helluva lot of people out running on Monday evening. It must be peak training season ahead of autumn races!

This was another test of the prior week’s heat training in Greece and I appeared to pass – even running with a bag on my back, I was considerably less sweaty than on similar run-commutes.

Here’s the Strava data for this run.

10 miles with 5 at marathon pace

I felt ropey all day, but gave myself a stern inwards talking to that the planned 11 miles with 7 at marathon pace were needed. I had everything prepared – the route, nutrition before and during, and the right gear. Setting foot on the canal towpath, the wind was howling in the wrong direction towards me and I knew I’d be exerting more effort than necessary to achieve marathon pace, or so I thought!

The pace felt quite manageable, even into the wind. My heart rate also corresponded well to the effort in spite of the conditions and mild feelings of carrying some sort of low level bug. Having a reasonably fast run-commuter to chase down and Richard Keep of Bournville Harriers on his bike to cheer me on also helped to take the edge off things. Ultimately, I opted to call it quits at 5 miles of pace work, wishing to prioritise the planned 22 mile long run for later in the week.

Jogging past the Red Lion pub in Kings Heath, a large group were huddled and drinking underneath a beer garden umbrella. One lady, upon seeing me running in the rain, shouted out, “Look at him! I’m having this for him!” I encounter a lot of idiots when I run, so it’s always a pleasant surprise when I don’t.

Here’s the Strava data for the warm-up, 5 miles at pace, and warm-down.

Cannon Hill parkrun

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Darryll, Adam, Matt, and me

Cannon Hill has had a few special guests over the years, with Adam Gemili being the latest, albeit as just a volunteer ahead of the following day’s Birmingham Grand Prix at the Alexander Stadium. Did we give him the bad juju? He false started and had never false started before meeting us lot…

I still didn’t feel right come Saturday morning, concluding that I’d come down with something similar to what afflicted me before and during last year’s Kenilworth Half Marathon, although some two weeks earlier this time around.

Starting off with Darryll Thomas, we stuck together for the first 2km before I ushered him on to creep away. I found myself unable to go much faster, but did become an impromptu pacer to help get Harry Fowler across the line with a cira-10 second PB.

Here’s the Strava data for this run.

19 miles – aborted 22 miles

Oh, dear… I’ve never had to abandon a long run and cut it short in quite such a dramatic fashion before!

The plan was to cover the first of two 22 mile runs before race day. Whilst I’d not felt right all week, I did at least wake feeling more like myself and figured I’d still be good to go, though keeping the pace scaled back and conservative in the name of self-preservation.

Route-wise, I headed out along the canal towpath to my once-upon-a-time stomping ground of Edgbaston Reservoir. Not having set foot on the 1.5 mile loop for a year or so, I was caught off-guard by how low the water level had become. I did spot a family attempting to pet a pair of very large swans, clearly never having watched Hot Fuzz…

The wheels began coming off sometime around 14 miles. Up until then, the effort aligned reasonably well against the more conservative 8:30 per mile pace… From then onwards, I struggled to be able to call upon more from myself, where it felt like my heart rate simply wasn’t prepared to go beyond 80% of maximum.

I continued plugging away with the feelings of wanting it all to end growing stronger with each step. Somewhere around 17 miles, I picked up a debilitating stitch that I couldn’t shake, which of course also contributed to rising effort levels.

I reached 19 miles and a sudden shooting pain along my lower ribcage convinced me the game was up and it was time to stop. I was put out of my misery at long last, but I had a new problem – the 2 to 3 mile walk home from Bournville train station on Mary Vale Road…

Not being too despondent, I made the most of a shitty hand of cards that I’d been dealt. Effort-wise and time on my feet, the 19 miles won’t be too incomparable from a faster-paced 20 or 21 mile run. I have opted to cancel next week’s Severn Bridge Half Marathon, which I would have covered at marathon pace, in favour of another 20 or 21 mile run – hopefully illness free. I do have the Wolverhampton Half Marathon in early September, and the Robin Hood Half Marathon a fortnight after that for plenty more marathon pace work ahead of race day, but I can ill-afford any more poor 20+ mile runs.

Here’s the Strava data for this run.

The road to the Yorkshire Marathon II

Cause or effect? It’d been a particularly stressful week, so I do wonder whether I could have sidestepped the low level bug (likely a nasal infection) if my cortisol levels were lower? Or was I always destined to come down with something, given last year’s similar timeframe?

This week’s running – 5th to 11th of June 2017

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No cock-ups whilst on our watch!

Week 5 of the 22 week marathon schedule.

“Ones to watch” at the Yorkshire Marathon

Having blogged about running for some five or so years, my contact details have been added to a lot of PR mailing lists. Sometimes, I actually get some decent products to try and review, or complimentary entry into races (Nottingham’s Robin Hood Half Marathon, as a notable example). Often, it’s PR junk.

Without thinking, I recently received an email from the PR team behind the Yorkshire Marathon and assumed the communication was yet more junk. Filtering through my emails, I realised it was actually addressed to my personal email, and not the one I have listed on this blog. The author of the email asked if I would be willing to participate in an upcoming feature for this year’s Yorkshire Marathon race pack magazine. Provisionally titled, “Ones to watch”, they arrived at me by identifying that I’d entered the event with a predicted time of 2:59 or faster.

Initially, they wanted me to answer some fairly open-ended questions to gain a better understanding of my background and how I reached the target time. Reading through the question set, it was easy to tell it was fairly generic and some of the questions were tailored towards charity runners with lofty fund raising targets, making for a diverse cross-section for the proposed feature. And there’s the keyword, “proposed”; they stressed the caveat that the feature may not run at all, or I may be too much of a running bore to be included. We shall have to wait until closer to the time to see if I make the cut, or not!

5k recovery

Lis has had the misfortune of a minor foot injury, so no running for her for a couple of weeks.

It was particularly wet and windy, so I donned a long-sleeve top and tights whilst I shook my head in disbelief. Surprisingly, my legs felt great and you’d never have guessed I ran 17 miles just a day prior.

Here’s the Strava data for this run.

9 miles from work

The spate of poor weather continued and I side-lined any thoughts of work at pace for later in the week. Turning the corner on the Gas Street junction of the canal, I physically had to lean into the wind to gain some traction to give you an idea of how strong the gusts were!

I forgot how regularly I chew through shoes during a marathon training cycle, with three pairs, that were otherwise in decent health only several weeks ago, now needing replacement due to reaching their lifespan (500 miles for training shoes, 250 miles for racing shoes). How do I know when their time is up? I have a nerdy shoe spreadsheet that I’ve maintained for years before the likes of Garmin and Strava included a shoe-logging feature (and Nike+ actually had such a feature before the rest), where I record the mileage used against each pair. For the training shoes, I apply a secondary factor of how much cushioning they have left in them by feel; if after a medium-long run and the cushioning feels dead, then it’s time for them to go. For race shoes, I eyeball them, especially in the upper for tears and the sole for thin or missing rubber.

Here’s the Strava data for this run.

5 mile run-commute

The adage that you don’t regret a run largely holds true for me. The only one I do regret is the when I tweaked my Achilles tendon before Christmas, but all the others have been worthwhile in some way, shape or form. That said, I really was not in the mood for this run-commute. I was tired from an entire day’s worth of training at work, and I felt like I was coming down with something where I felt fuzzy and was carrying a chill. I also had limited time to run and have dinner before heading out to catch Wonder Woman at the cinema (great watch).

I decided to sack the run off, despite carrying all of the gear into the city centre for the run-commute home. Reaching the bus stop, all of the ETAs for my bus were snarled up due to the cricket taking place at Edgbaston, so I let out a sigh and got dressed into my run gear rather than wait the travel situation out.

I felt perfectly fine by the end of 5 miles and probably took just as long as if I was sat in traffic. Regretting runs? Nope. Not me!

Here’s the Strava data for this run.

9 miles from work

The canal by my workplace has finally been paved after several years without, and several weeks with the annoying gravel foundations in preparation. Whilst not an athletics track, the buttery smooth fresh tarmac was an absolute joy to run on, with just the right amount of give and traction.

With no runs at a taxing pace up to this point in the week, my legs were noticeably fresher than normal and so I allowed the pace to sharpen up slightly. Only the knowledge of covering the then upcoming Aldridge 10k at marathon pace stopped me from going completely bananas.

Here’s the Strava data for this run.

Cannon Hill parkrun

The summer brings a lot of scope for interruption to Cannon Hill parkrun. There are countless festivals, live shows and whatnot that makes holding an organised run with some 800 plus participants especially challenging. It was the England versus Australia cricket match across the road that nearly cancelled parkrun, but dissuading as many runners as possible from attending and a trial temporary course allowed business to sort of continue as usual…

Lis and I both volunteered; she was positioned by the Mac along with Liz Dexter, whereas I and Suz West had the slightly nerve-wracking role of holding the makeshift lap number board and directing runners towards the finish. Starting over Fergal’s Corner and where the Ronnie Bowker 10k kick-off, runners were to cover three laps of the main perimeter of the park, cutting out the inner paths and excursion towards the triangle. Suz and I had to keep our eyes peeled for anybody that had miscounted and, thankfully, nobody did from what we saw. Scouring through the results, it would have been obvious if an entire lap had been cut out because PBs (of which there were very few) would have been minutes, and not seconds faster.

Cannon Hill parkrun will unavoidably be cancelled on Saturday 24th of June as a warning.

Aldridge 10k 2017 review

Please click here for the full race report.

The road to the Yorkshire Marathon II

Not a bad week of running at all and marathon pace continues to feel both less challenging and more manageable across longer distances. Compared to a year ago, I’m a few beats lower for the same effort, though I’m now thinking I need to add more variety to the marathon paced sections I cover, instead of just running the miles on the flat canal repeatedly…

There’s still a lot of work to do, with meatier 18 mile plus runs soon to become a regular fixture in the plan.

This week’s running – 3rd to 9th of April 2017

andy_yu_ronnie_bowker_2017

Back running. Back racing! Photo by Liz Dexter

Huzzah! My first full week of uninterrupted training since December!

10k – 1k off, 2k on etc

Identifying that I currently have proportionately more pace than endurance, this off the cuff session was cobbled together in a bid to try and better bridge the two disparate elements. Target pace for the 2k intervals was in the region of 7:00 per mile, so 2016 marathon pace or thereabouts.

The session wasn’t as tough as I envisaged. I was able to hit marathon pace without much difficulty with my legs often wanting to go faster. The only struggle appeared during the climb on Holders Lane at pace, though that’s hardly surprising. All in all, a positive outcome on both physical and mental fronts in terms of training effect and confidence building.

Here’s the Strava data for this run.

4 miles commute from the Bullring

Much like the last time I had a complete and uninterrupted training week, it was December when I previously embarked on a run-commute. I even gave that lengthy interview about my experience run-commuting – I feel like such a charlatan! Anywho, what’s in the past is in the past and I’m doing what I can to move onwards and upwards once again.

One of the first signs of how alien run-commuting had become was packing my kit the night before. I used to have a routine that was all completed on auto-pilot, whereas I found myself having to think quite long and hard about what was needed.

Needing to pick something up in Waterstones, I opted to get changed into my gear there, though John Lewis is still my first choice for availability and cleanliness of facilities.

Looking to keep things easy, where I’ve typically treated these run-commutes as recovery runs, I aimed for around 70% of max heart rate, which translated to 8:50 to 9:00 minutes per mile (excluding climbs).

Whilst not the most exciting of runs, this was once a staple of my weekly recovery and training – re-introducing it did wonders to re-establish training normality. Sometimes, it’s the sum of the parts that delivers the biggest bang.

Here’s the Strava data for this run.

9 miles from work

Ah! Another of my old faithful runs that made a re-appearance!

Some of you may be wondering why I’m so keen to get back to something that bears some semblance to a full training week. Well, it’s my desire to begin the P&D marathon schedule again in mid-May as preparation towards October’s Yorkshire Marathon. I thrived last year whilst under the tutelage of Mr Pfitzinger and Mr Douglas, producing a rewarding marathon PB that would have been the stuff of lunacy based on my previous marathon performances. I want to be in the right kind of shape to be able to tackle the training, which, as many of you will recall, was pretty intensive at times.

I’d seemingly learned nothing from last year, where doing whatever I could to make runs and sessions comfortable was the priority. I normally eat a banana mid-afternoon to top myself up for an evening run, but because I wasn’t feeling hungry, decided against it. This, naturally, ensured the first half was awful, mired by hunger and low energy levels. Somehow, I found second wind from seemingly nowhere to at least have the second half feeling much stronger.

I won’t be repeating that mistake anytime soon, hopefully!

Here’s the Strava data for this run.

Cannon Hill parkrun

I adopted somewhat of an inverse taper strategy towards Sunday’s Ronnie Bowker 10k. Not recommended, normally, but I wanted to get back to running five times a week rather than sacrifice another week for a low-key 10k.

Having said the above, I still wanted to give myself a fighting chance at the race, so Simon and I took parkrun nice and slow, settling on 7:30 per mile/4:40 per km. “Nice and slow” is of course all relative; whilst we were fully conversational, having a natter about Simon’s recent holiday, there were people blowing up all around us – we even heard people whispering, “How are they able to still talk???”

Here’s the Strava data for this run.

Afterwards, I previewed to Dave the adapted P&D Advanced Marathoning schedule that I will use for October’s Yorkshire Marathon. The plan is to tweak and modify the schedule so that Dave can also utilise it, albeit without as much mileage, but leaving semblance of the core marathon pace and mid-week medium-long runs intact.

Ronnie Bowker 10k 2017 review

Please click here for the rundown of the race.

So, am I back?

In total, I clocked just over 35 miles for the week, which is the most I have run since mid-December.

It’s taken much longer than originally anticipated, but I think I’ve finally turned a corner and am excited about running again. The past week felt as close to normal as I could have hoped for with some training, some racing and some planning.

Yes, you read that right – planning! I’m not quite ready to share my modified P&D marathon plan with you, just yet, but I will say there will be more races squeezed in to take the edge off the marathon pace sessions.

Am I back? You betcha!