This week’s running – 4th November to 10th December 2017

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Overdressed? No chance! Photo by Lis Yu

So, muggins here only went and fell over whilst running… But not in the snow!

9 miles with 2 at marathon pace

With a 10 mile race scheduled for the end of the week (obviously, didn’t happen!), I reduced the number of runs for a mini-taper, whilst maximising the potency of the times I did run. Sadly, Mother Nature had other plans for me…

Originally, this session should have been at half marathon pace; with the wind howling towards me, the best I could manage was marathon pace without pushing too hard ahead of the upcoming race that wasn’t to be.

Here’s the Strava data for this run.

9 miles from work

Remember last week’s initial thoughts on the Nike Vomero 12? As I ran home from the office, I concluded, after 3 miles or so, that the shoes were definitely around ½ a size too big, which was frustrating as I’m normally a UK 7.5 in all Nike shoes; it’s only this pair and a recent other that appear to have been sized with different lasts.

As comfortable as the Vomero 12 were, I grew increasingly aware that I felt disconnected from my feet, due to the sizing. Then, with just a mile to go until I reached home, horror struck – I tripped going over a low kerb due to the oversized shoes!

Everything went into slow motion, but my flailing hands weren’t enough to regain balance. I hit the deck with a thud, and my left knee, wrists and chin took the brunt of the fall. I lay there for perhaps 10 to 15 seconds as I tried to work out whether anything was broken… My thoughts quickly moved to whether anybody had seen my moment of embarrassment; this was the first time I’d fallen in over seven years of running! Dusting myself off, I’d torn a hole in my tights and badly scraped my knee underneath. I’d also torn two holes in my practically new gloves, whilst also taking chunks out of my wrists and knuckles on both hands. Luckily, whilst my chin had also come into contact with the floor, you’d never know, as there was no visible damage. Oh well, skin will regrow and things can be replaced – there’s no detectable injury and my running gait has not been affected at all.

And the shoes? I boxed them straight up as I got home and sent them packing!

Here’s the Strava data for this run.

Cancelled Cannon Hill parkrun

Much of the UK received a dusting of snow overnight on Friday, causing many a parkrun and race director to cancel or postpone events. Cannon Hill parkrun and the Sneyd Christmas Pudding Run were called off, leaving me with a very low volume week and little to show for it.

A few others and me caught up over coffee, with the topic of discussion revolving around the rather poor organisation of the fairly recent Birmingham International Marathon and Great Birmingham Run. Their return having been announced (£58 for the marathon!), I asked my cohorts of the morning if anybody would consider running the marathon again again. There was only one possible taker, and only if he didn’t get a club place for the 2018 London Marathon. The overriding feedback was there are plenty of better organised and cheaper marathons around the UK, increasingly with the autumn options now rivalling the spring.

Here and here is the Strava data for the runs to and from Cannon Hill Park.

6 miles in the snow

With Sunday’s race postponed until January, I wasn’t prepared to be defeated and go without a run, so I covered up as much skin as possible to head out. Rounding out my ensemble was a hat (I never wear hats!) and a neck gaiter, along with my Oakleys with special contrast enhancing lenses popped in.

Only having covered a mile, I came across my first casualty of the snow. A nurse who was heading home from a night shift had gotten her Citroen C1 stuck as she tried to climb a shallow hill. She slowed too much exiting a roundabout and then lacked the oomph to get back up to speed, without traction and fighting gravity. I tried giving her car a push whilst she drove, but it wasn’t happening, so I offered to drive instead. She made the mistake of trying to drive in first gear, throwing down too much power; I shifted into second and gently applied some throttle, which managed to slowly move the car on to a patch with more traction available. Good deed number 1, done!

Some 2 miles later, I encountered another car attempting to climb the hill on Salisbury Road near Cannon Hill Park, and getting in the way of traffic trying to descend the hill. Three guys and me worked together to push and steer the car to get it on its way, though the worst of the hill was yet to hit him…

My third and final car that needed help was found on Holders Lane, where the snow had been churned up just enough to greatly reduce traction, even on the flat. All the car needed was a few nudges from me to get going.

Full of the warm and fuzzies, and not having fallen once, I called it a morning – quite enough excitement for one day!

Here’s the vague Strava data for this run. My Garmin wasn’t playing ball, either from the low temperature, or due to knocking the start-stop button when pushing cars, so I’ve had to approximate the distance and pace.

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This week’s running – 23rd October to 5th November 2017

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Shall we try this again?

Back in full training flow now, also ending the week with a race. Being lazy, I’ve combined the past two weeks together.

P&L half marathon plan version 2.0

Some readers will recall my P&L half marathon plan from 2016 that was going to bag me a shiny new PB at the 2017 Brass Monkey race. Some readers will also recall how it may or may not have contributed to my Achilles injury that I picked up a mere three weeks out from said race… Not to be defeated and recognising that the plan contained plenty of the good stuff, I’ve decided to dip my toe back in, whilst softening and modifying it – completing just 75% of the plan and getting to the start line fit and healthy is better than aiming for 100% of its original form and breaking myself again!

Click here for the P&L plan in PDF format.

The biggest changes from a year ago are a general reduction in the time spent at lactate threshold (LT) and half marathon pace. The plan was much more aggressive previously and one LT paced run earlier this fortnight convinced me it was far too tough in its default state.

And how have I concluded what my LT and half marathon paces are? Funnily enough, I found myself needing to use my recent marathon PB to reverse engineer some training paces, as it’s the only reliable performance I have for this year! The McMillan calculator suggests my LT pace is roughly 6:18 to 6:21 per mile, whereas my Garmin helpfully suggests 6:24 per mile for not much variance. Just the ticket for that sub-84 half marathon!

9 miles with 17 minutes at LT pace

This is the session that convinced me that something had to give in the P&L half marathon plan.

The 17 minutes at LT pace were originally set as 22 minutes, divided up as 12 minutes at pace, 4 minutes rest, and 10 minutes at pace. Whereas I managed the first 12 minutes, the pace sagged slightly at 6:30 per mile due to tree coverage, prevailing headwinds and plain old unfamiliarity.

Entering the 4 minutes of rest, I thought I was going to throw up! How would I manage another 10 minutes? I chopped it down to just 5 minutes at LT pace, which whilst still tough, was at least achievable at a not too shabby 6:17 pace. Clearly the first 12 minutes had warmed me up.

Once back at home, I pared all of the LT pace sessions back to give my body and mind a bit of slack!

Here’s the Strava data for this session.

Cannon Hill parkrun

Whereas I’d recently waxed lyrical about the Nike Vaporfly 4% for my Yorkshire Marathon outing, I also identified they did not mesh well when I trialled them across the 5k distance and pace. They lacked stability due to the ride height and I found cornering incredibly difficult with them. I’ve historically preferred shoes with a very low to the ground heel drop, so out came a box fresh pair of Nike Streak LT3 that I’d squirreled away for a rainy day (bought during a sale of some such).

Pleasingly, they added a nice bounce to my step to highlight just how past their use by date their predecessors, the Nike Streak LT2, were.

Whilst I only bagged a 19:16 finish, I’m pretty happy with how the splits shaped up, showing some strength in the second half in spite of a near complete absence of faster training in recent weeks:

  1. 3:52
  2. 3:57
  3. 3:58
  4. 3:49
  5. 3:40

Here’s the Strava data for this run.

10 miles – to Solihull and back

I felt extra productive by heading out earlier than I normally would, thanks to the additional hour from daylight savings. A complete fallacy, I know…

This was the longest run I had taken on post-marathon and it’s amazing how much additional headroom you can lose in just a few weeks. Whereas the baseline fitness was still there, I readily acknowledged that it didn’t feel as easy as it should have. Of course, downtime periodically is no bad thing; the body is not a machine and reaching a new level of fitness can’t necessarily be sustained forever without some rest to be catapulted into the next phase, if indeed there is one.

Here’s the Strava data for this run.

5k recovery

It’d been weeks since I last did one of these, but you know what they say – absence makes the heart grow fonder.

I love these low effort runs for thinking, or sometimes just getting lost with a lack of thoughts.

Here’s the Strava data for this run.

18 minutes at LT pace (12, 4 off, 6)

After the previous week’s suffer-fest, I can happily report that progress has been made!

The initial 12 minutes certainly felt more tolerable, though the bizarre quirk of not being able to push faster than 6:30 per mile pace occurred once again.

I tacked on an extra minute to the second part, which came out a smidge faster than the previous week for 6:17 pace, and that was with me purposely dropping the anchors a few times when the pace climbed up to 6:10 (target was 6:24).

Here’s the Strava data for this run.

5 mile run-commute

Did anybody else think Pershore Street and Pershore Road from the city centre smelled of fish on Wednesday evening? No? Just me, then…

This was the first time I’d run through Cannon Hill Park in the dark this year, armed with a head torch. Unsurprisingly, I was the only runner in the park, though there was an abundance of cyclists with the same idea as me, using it as a cut-through.

Here’s the Strava data for this run.

9 miles from work

I adore running on the canal during autumn-winter evenings. It’s quiet and all the annoyances of the summer are long gone!

A lady out for a walk stopped to enquire about my head torch, feeling that she needed one to keep up with her walking over the darker months. Showing her how bright it could go, along with the nifty proximity sensor function, I think she was sold!

Here’s the Strava data for this run.

Cannon Hill parkrun

With the Conductive Education 10k the following morning, I didn’t want to go bananas and ran incredibly conservatively, just to keep my legs turning over. Simon Bull and I purposely plonked ourselves further back than normal with no pressure of a finish time, aside from approximate 8 minute miles/5 minute kilometres.

Simon being Simon shot off on the final climb, citing that he’ll always take the opportunity of finishing in front of me where available!

Here’s the Strava data for this run.

Conductive Education 10k 2017

For the full write-up of this race, please click here.

This week’s running – 9th to 15th of October 2017

sports_massage

Thankfully, I have a high pain threshold!

Unsurprisingly, there wasn’t a whole lot of running from me, but rather from everybody else instead with the inaugural Birmingham International Marathon in town!

Massage Monday

I opted to take Monday and Tuesday off from work to cover whatever eventuality I’d be faced with, post-race.

The keen eyed amongst you will notice there was no weekly post to accompany last week’s Yorkshire Marathon race write-up. There really wasn’t very much of note that happened during the week that wasn’t touched upon in the race review, bar going for a sports massage at the exceptional Guildhall Practice. They did absolute wonders for me, pre-race, unlocking my full range of motion and undoing any pent up tightness from weeks and weeks of repeated training abuse. With time available to me, I booked myself back in for a post-race session, albeit at a much lower intensity!

Simon Bell saw me once again, but was incredibly surprised to see how good shape my legs were in! Even post-marathon, he noted how much less tightness there was compared to a week prior. I shared that I’d run in Nike’s Vaporfly 4%, which perceptively took a lot of the impact out of the race from my legs, though did appear to put more strain on my quads, especially the one on my right side.

I won’t lie – there was yelping at times… But, I felt immediately better and the dreaded Tuesday legs never materialised! Of course, it is entirely possible that I suffered less post-race due to more training volume and specificity; the amount of damage I seem pick-up after each marathon has decreased to the point where I’m now only perhaps marginally suffering more than an eyeballs out half marathon.

Insomnia woes

Just what I didn’t need after poor sleep leading into the race was poor sleep after finishing the race…

There must have been so much adrenaline coursing through my veins, requiring several days to come back down from the temporary high. By Wednesday, I was really feeling it, but at least I began my return to work to kickstart getting back into a routine.

Cannon Hill parkrun

My first run in almost a week proved to be a rather strange experience in more ways than one.

Getting changed into running gear felt odd and out of routine, requiring much more thought than originally anticipated to make sure I had everything I needed. The pace the run was covered at (just shy of 8 minutes per mile/5 minutes per km) felt challenging on my body, not helped by the amped up temperature and humidity of the morning.

I will not rush my return to regular running; I probably dived back in too soon a year ago, following it up with a challenging half marathon plan that likely led to my injury downfall in late December.

Here’s the Strava data for this run.

The Birmingham International Marathon

Since 2014, I’ve firmly been a spectator and supporter at my hometown race, now with a marathon option to bring back the 26.2 mile distance to the streets of Birmingham, which hasn’t seen a marathon since the 80s.

Marathon fever struck and it was almost odd to encounter runners that were not looking to go long, so Lis, Simon and I had a rather lengthy list of people to keep an eye out for. Due to rather light nutrition provisions on the course from the organisers (Great Run), I also became a moving gel and energy drink station for two runners that I had particular vested interests in providing assistance to.

The first runner that I would be assisting was Dave Burton. I’d coached Dave to best prepare him for his first and possibly only marathon, and wanted him to be able to do the best he could without any regrets. His nutrition request? Bundles of 2x High5 Isogels, which were to be provided at approximately miles 9, 18 and 24.

The other runner I assisted was Darryll Thomas. Throughout the summer, we’d both been working towards our own respective sub-3 hour marathons, trading encouragement, training advice, and even participating in the odd race together. Missing my own sub-3 hour goal meant doing what I could help Darryll achieve it on race day. His nutrition request? Lucozade with small bags of jelly babies strapped to the bottles, and to be handed out at the same points as above.

Tactically, the points on the route I’d chosen were perfect. They afforded long straights leading up to us, so we could always see Dave and Darryll in the distance with no surprises. We were able to freely cross the road to change sides, and I was also able to run with both of them as I handed their gels/drinks over, allowing them both to not break stride, especially in the later stages. For the other runners we kept an eye out for, we were able to see some people up to four times, courtesy of the two-lap configuration that broadly covered the middle section of the marathon route.

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First fuel drop complete – photo by Lis Yu

First up was Darryll, nailing sub-3 pace.

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All handed over and nothing dropped! Photo by Lis Yu

Dave came through next, looking so relaxed and executing the plan he and I had devised to perfection.

Sadly, Darryll began fading at around 16 miles by his account, citing the brutality of the course for his demise (a sentiment shared by many I’ve spoken to since). Every cloud has its silver lining, and he did go on to achieve yet another London Marathon Good For Age qualifying finish, allowing Darryll to return to the capital sometime in the future.

Dave went on to have a blinding debut, also looking like he’d thoroughly enjoyed it, too. Very few people get the opportunity to experience both of those things, so my hat goes off to him. Keep an eye out for the interview with Dave as an imminent post.

Below is a gallery of the photos Lis and I took of the day. Whilst we did see many, many familiar faces, we simply couldn’t take photos of everybody due to the density of runners at times…

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…