This week’s running – 9th to 22nd April 2018

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Hot enough for you?

So, how’s that heatwave treating everybody? Two weeks rolled into one, again, but we’re at least back in sync!

15 miles – to The Vale and back

Returning to the UK before 6am on a Sunday is tough. Returning to the UK after a 12 hour flight through 7 different time zones is tougher. Needless to say, the day’s 15 miles never materialised and were postponed to the following day, which I had booked off from work.

With two long runs in a single week, this resulted in a mammoth mileage total of 61 miles – topping my previous record of 60 miles back in the summer during peak marathon training. Disingenuous circumstances, yes, but you try telling that to my legs that still had to run the 61 miles…

The run itself was a bit of a shock to the system, going from the warmth of Hong Kong to barely single digit temperatures… Brightening things up for me was a chance encounter with the entire Close family with high-fives!

Here’s the Strava data for this run.

5 mile run-commute

Accommodating a Monday long run meant shifting the rest of my week around. What should have normally occurred on a Wednesday was brought forward to Tuesday, and you get the idea.

Running through Cannon Hill Park, the place was reasonably desolate apart from British Military Fitness doing their thing. Oh, and a random weirdo who suddenly decided to walk into my path and then have a full-blown conversation with himself before and after I passed him!

Here’s the Strava data for this run.

11 miles with 3 at marathon pace

I may not be training for a marathon, but marathon pace was the perfect bit of stimulus after several weeks without anything faster of note during the week.

I was incredibly pleased with the splits, and even wondered about pushing the final mile out to half marathon pace:

  1. 6:49
  2. 6:48
  3. 6:46

Here’s the Strava data for this run.

6 mile recovery

Thanks to a half day from work (and our first official NHS baby scan), I had the opportunity to cover this out and back to Cannon Hill Park.

The keen eyed amongst you may notice that I decided to avoid Kings Heath high street and instead utilised back streets. This was two-fold; Kings Heath high street can be awful at rush hour and a recent analysis of the pollution levels were pretty shocking, especially for those like me gulping down massive lungfuls of it as I run. I do still use the high street when it’s quieter, but no longer when it’s busy.

The park remained quiet, almost like a slumbering giant in preparation for the following week’s onslaught of premature summer weather…

Here’s the Strava data for this run.

Cannon Hill parkrun

Jet lag still persisted to have me waking up earlier than usual, which was no bad thing as I’m usually fighting the alarm on Saturday mornings. I’d also spent all of Friday on my feet, setting up an exhibition stand for a trade show at the NEC. Needless to say, I didn’t find this outing the easiest of parkruns. My legs felt lifeless and had no pop to them at all, so a simple sub-20 target was all I wanted and managed.

Simon and I did our usual warm-down to the Holders Lane car park when I paused a few times to greet runners I recognised. “You know everybody in Cannon Hill Park,” was Simon’s grand claim. Predictably, my response was, “I do not!” Cued up with perfect comic timing, the next people we ran past were Dave Broome and his family, who I waved and hollered out to. “Say nothing,” came my retort before Simon could get another word in! Because I’m a transparent guy, I had to later that day reveal to him that I also bumped into a fellow parkrunner who works at Gap in the Bullring…

Here’s the Strava data for this run.

15 miles – to The Vale and back

This was pretty horrendous!

Clearly, my body was feeling the impromptu mileage spike of the week. Rather than potentialy break myself ahead of the critical spring-summer season, I scaled everything back to sit slower than 8:00 pace.

Here’s the Strava data for this run.

11 miles from work with strides

Disappointingly, the weather system decided to lay down some ferocious headwind as I ran home from the office. Weighing up my options, I could either fartlek or just throw in some strides. The strides won and came into play whenever there was a break in the gusts.

Pleasingly, I’d correctly chosen to wear one of my lighter weight long sleeve tops to counteract the chill from the wind. As I left the office, the cleaning lady I always stop to chat with, quizzed me over how I choose what to wear when I run. I did share with her that it’s taken years of trial and error, with more victories than losses, but that when I got it wrong, I typically got it very wrong.

Here’s the Strava data for this run.

10 recovery – to Cannon Hill Park and back

And then the heat came!

I donned a vest and a pair of shorts and headed over to Cannon Hill Park for 10k at recovery pace. For somebody that dislikes running in the heat, I have to admit that it was pretty damn pleasant! Expectedly, the park was heaving so I was glad I was only jogging with no pace target with so many bodies to avoid.

In spite of my hay fever returning, my sense of smell was turned up to 11. Ever since my recent visit to Hong Kong, I’ve been paying a lot more attention to scents and how they’ve triggered quite vivid memories in my mind to come flooding back. The smell of the freshly cut grass and warm faux-summer air reminded me of my first few parkruns at Cannon Hill, leaving me to feel particularly nostalgic about how far I’ve developed as a runner.

Here’s the Strava data for this run.

11 miles from work

There’s an on-going joke between Dave Burton and I that we’re very poor at getting our runs to time and sync together when we try and meet on the canal towpath. This struck again when Dave had planned to bump into me going in the opposite direction, yet I had decided to finish some work off in the office to have me setting off later than I normally would. We missed each other by mere minutes!

This was another warm run and I pointed out to the cleaning lady that I’d gone from a long sleeve top to a vest in only 24 hours! I did think I’d possibly not had enough to drink throughout the day and really should have taken a bottle of something with me. Thankfully, the sun was reasonably low in the sky as we’re only in April and not summer proper yet. I really do need to up my hydration game in the coming weeks or risk the consequences.

Here’s the Strava data for this run.

Cannon Hill parkrun

There’s a quirk that I and several other runners experience, where the outcome of a run is inverted to the outcome of the warm-up. In other words, great warm-up equals crap run, and crap warm-up equals great run.

Jogging to Cannon Hill Park, my heart rate was a few beats higher than normal; my Garmin confirmed as much and even gave me a -3 performance condition score after only 1km at a very easy pace. I groaned and continued my way to the park.

That familiar smell of Cannon Hill was a rush to the head as I made my way to the bandstand. Unsurprisingly, everybody was in good spirits as we finally had some positive weather to accompany parkrun after seemingly months of wet and miserable conditions. Dave, bizarrely, chose to wear a long sleeve top and jogging bottoms to the park, compared to my skimpy t-shirt and shorts – I joked we looked like we were dressed for two different events!

From the line, I opted not to go with the tidal flow and remained in control. Over the few hundred metres that followed, I slowly reeled in faces I recognised whilst remaining reasonably comfortable. I surprised myself with how at ease my breathing was, especially in comparison to those immediately around me. 1km came in at 3:47 to be about where I wanted it.

I continued to feel pretty strong and with no pressure to commit to anything. Runners that had gone off too fast continued to come back to me. I found myself in a nicely sized pack of five, patiently hanging back to take advantage of their pace making to avoid exerting any more mental or physical energy than was needed. 2km clocked in at 3:50 for some minor slow down due to the climb back to the bandstand.

Going into 3km, more and more people began to tire and fall back. My pack reduced to just three; I tried my best to convince one of my cohorts to stay with me and to try and regroup with the Bournville Harrier a few metres in front. He stuck with me for a little while longer, but also faded like the rest. Nonetheless, I was able to overcome any effects of fatigue and I was actually getting faster for a split of 3:45!

I remained feeling pretty damn good. My breathing, whilst definitely working a little more than before, continued to be fully in control. The bone-dry conditions underfoot and my Streak LT3 shoes were like a match made in heaven; I had the confidence to throw my feet down and what returned was an ever increasing pace. I remained wide-eyed at what was unfolding with 4km coming in at 3:43!

My eyes darted from runner to runner ahead of me, each one eventually succumbing to my reel. Crossing over the bridge, my next targets were Gareth Gulson and Peter Blackwell – both faster than me on a typical day. But this day wasn’t just any day, for it was my day! Within seconds, I’d pulled shoulder to shoulder with them and then surged to get ahead by a few steps. Uh oh. I’d run out of runners to reel in and the next target was a good 20-30m away… I kept the effort up with the knowledge that any second, either Peter or Gareth would pull level with me again and the battle would restart. It never happened, though I was able to creep a few metres closer to the next guy in front. I switched my Garmin over to elapsed time and I could tell it was going to be close to being either side of 18:30, wholly dependent on how I handled the hill. I was maxed out and running on fumes; the controlled and measured breathing of before was long gone! Cresting the hill, I kicked with all I had left in the hope I could scrape an additional second or two.

18:36 was my official time of the morning. This became my fastest parkrun since December 2016 and my fifth fastest time at Cannon Hill. I was beaming and continue to wonder where that came from? As I said initially, crap warm-up equals great run!

Here’s the Strava data for this run.

15 miles – to The Vale and back

With the London Marathon on the telly box, I headed out earlier than usual so that I could enjoy the coverage on a slight delay and without interruption.

The warmth persisted and I was convinced to take a water bottle with some High-Five Zero electrolytes for company. I even wore my Garmin on the opposite wrist in a bid to get rid of the awful watchstrap tan I picked up from Hong Kong…

Positive weather really does make us Brits less miserable, doesn’t it? I nodded and wished many of my fellow runners a good “morning”, and many reciprocated with an unforced response and smile.

I finished feeling pretty strong, so clearly the liquid refreshment was the right move.

Here’s the Strava data for this run.

London Marathon 2018

Was this the warmest one on record, or did it rank second? It may as well have been the warmest one because my Strava feed resembles a warzone with casualties of the heat all over the place.

Congratulations to all who ran in the difficult conditions, but particularly to my fellow sub-3 hour marathon conspirator, Darryll Thomas. He sensibly chose to run to heart rate and of all the people I followed, he barely slowed at all to run a very steady race. He even achieved the amazing feat of equalling his marathon PB of 3:04:45!

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This week’s running – 19th March to 1st April 2018

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At the inaugural Great Run Local Edgbaston Reservoir event – photo by Great Run Local

Apologies, folks, for the tardy post. I’ve rolled two weeks into this single entry, with a pending post for my week away in Hong Kong to follow shortly!

5k recovery

Almost as quickly as the snow arrived on Saturday-Sunday, most of it had melted come Monday. Only a few patches of ice remained as I plodded around on my 5k route, making me shake my fist in anger at the situation – if only the snow had arrived two days earlier or later…

Here’s the Strava data for this run.

11 miles with 2 at marathon pace and 1 at half marathon pace

For those of you that don’t frequently use the Edgbaston tunnel on the canal towpath, you may not know that it’s been out of action for some 2 months whilst work is carried out to widen the towpath – a regular frustration with runners, cyclists and walkers and our mis-matched paces. Sadly, I have some bad news to share – the closure will overrun by another 6 or 7 weeks, due to some issue with galvanized steel being needed. Roll on late May…

Mentally, I wasn’t ready to take another lashing of 3 miles at half marathon pace in the middle of my run-commute for home. Softening it to 2 miles at marathon pace and the final mile at half marathon pace made the whole thing more bearable and achievable; 6:47, 6:44 and 6:22 came out of the other side, agreeing as much.

Here’s the Strava data for this run.

5 mile run-commute

It’s joyous running through Cannon Hill Park without the need for a head torch and feeling like you’re going to be robbed by somebody jumping out of every bush…

Here’s the Strava data for this run.

11 miles from work

I have a few friends who love trail and fell running and I’m always scratching my head over the amount of kit they’ll wear whilst out on a run. “Sweat kills,” is a statement I’ve oft heard bandied around, along with the need for multiple layers, especially ones that sit close to draw away any moisture.

Whether running easy or running hard, I’ve historically felt warm. Not so of late, where I’ve almost exclusively worn tights and long-sleeve tops since November, outside of racing. For the second time this year, I came to experience why sweat can be so hazardous in cold conditions. Problematically, I’d found myself in a middling effort; not slow enough to cut out sweating entirely and not fast enough to generate significant body warmth to make use of the sweat. Running into the headwind for home made for a particularly unpleasant time!

Here’s the Strava data for this run.

Cannon Hill parkrun

Kings Heath Running Club took the reins and provided a full roster of volunteers for the morning, including pacers. Wishing to save myself for the big effort the next day, I took advantage of Chris Callow, the 20 minute pacer.

Barring Chris moving off a little too quickly for the first half, the run was largely uneventful and by the numbers. Dave and I ran together for much of it before he burned me off in the remaining few hundred metres.

Here’s the Strava data for this run.

15 miles inc Great Run Local Edgbaston Reservoir and The Vale

Whether by coincidence or design (a bit of Column A and Column B, me thinks), the new Great Run Local at Edgbaston Reservoir meant a double run, akin to the parkrun New Year’s Day doubles, was possible. As a former proud denizen of the Jewellery Quarter, I could often be found nearby at the reservoir, running laps in the pursuit of speed or bulking out a long run. Consider me pleased to see my former stomping ground play host to an event!

Dave and I were kindly driven to Edgbaston Reservoir to avoid mileage overload. Running from home to the reservoir, participating in their 5k event, running to The Vale, participating in their 5k event, then running back home would very likely see me hit 22 miles; no bad thing if marathon training, but not ideal when my longest run this year has been 15 miles.

Arriving early, we were definitely in the right place judging from the various Great Run Local direction signs there were attached to lampposts and pillars. A single lap of the reservoir served as our token warm-up but left me wanting more; the jogs from home to Cannon Hill parkrun have spoilt me! We soon identified the familiar face of Rob Dowse from BRAT and Cannon Hill parkrun, along with Carl Stainton dashing towards us on the horizon for fear of being late – he was incredibly lucky as we started almost 10 minutes behind schedule.

Assembled on the start line, it wasn’t exactly clear when the run actually started as we all jerked forward at different times. Carl took the lead as anticipated with me in second place. I’d concluded all I wanted was a sub-20 finish, factoring in the parkrun 24 hours prior and another Great Run Local only an hour later.

During our warm-up, Dave and I established that the terrain at Edgbaston Reservoir wasn’t actually as optimal for fast times as we’d nostalgically remembered. On the wooded section of the reservoir with shelter, lots of puddles had formed along with accompanying mud. Throw in plenty of dog walkers and cyclists doing their normal Sunday thing, and some careful timing and line taking was necessary. Not far behind me by some 20m was Vicky, a friend of Rob’s, to keep me on my toes.

Annoyingly, I had the pervading sensation of needing to piss. Due to the delayed start and standing around, my body had cooled down and wanted to shift the excess liquid inside me. Every few hundred metres, I would re-evaluate the situation and scope out a tree or a bush to dive behind and relieve myself! I decided to keep going…

Pace-wise, I continued to hover on the boundary of a 20:00 minute 5k and went through halfway in 9:50. Carl had pulled away for an even bigger lead whereas I was still being chased down, though had increased the gap by perhaps another 10m.

The reservoir grew even busier on the second lap with particularly nimble feet required to get through the crowded and muddy southern-most point.

Throughout all this, I still needed to piss and the temptation to stop persisted. Reaching the third but last corner, I spotted the ideal opportunity but a quick look behind me confirmed my lead wasn’t big enough to pause and piss without losing second place or a sub-20 finish. It’s all motivation, right?

Turning for the penultimate corner and I’d gained another 10m on my pursuers. The straight and paved dam wall prompted me to begin upping my cadence and surge for the finish. Crossing the line, I didn’t bother to check my time and dashed over to a secluded spot to finally relieve myself! When I did eventually check my finish time, curiously I had recorded 19:36 versus the official time of 19:42; I chalked this down to the start line confusion and the timer being prematurely activated.

Here’s the Strava data for this run.

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Including the top 5 from Edgbaston Reservoir, also tackling The Vale – photo by Great Run Local

Out of the 25 or so runners that partook in the inaugural Edgbaston Reservoir run, only the top 5 (Carl, me, Vicky, Dave and Rob) went on to also tackle The Vale course. We were also joined by Kings Heath Running Club and Run Birmingham member, Ian Mackenzie, as we gallivanted across the Hagley Road towards the university for another dose of 5k.

Unsurprisingly, Carl took the lead with me in pursuit once more. I was joined by Ian, which prompted me to dial down the effort and to just hang back and let him do the leading on the climbs. Whereas the pace felt perfectly serviceable for me, Ian was clearly not as relaxed as I was but continued chatting. I wondered how long he could possibly hold on for… I charged down the ascent on the other side of Mason Way and it became obvious he was nearing his limit.

With a bit of coaxing, Ian regrouped with me. Embarking on the second lap, he continued to keep up with me, both physically and conversationally. Once more, I opened up my stride on the other side of the climb and Ian drifted further and further behind me. Carl was still visible on the horizon, prompting me to begin chipping away at the distance between us.

The third lap was trickier without a companion. The sun also came out to add a few additional points on the exertion scale when it was needed least, but the pace came to me and I did indeed gradually reel Carl in. Whilst I was never going to be a challenge for him, I was able to reclaim some 15 seconds or so to further convince me that I could have, and should have, gone out harder for another sub-20.

Here’s the Strava data for this run.

A warm-down with Carl and Dave, both peeling off at various points, rounded off an enjoyable, if tiring, morning.

10k recovery

Due to being away from home on a work trip to Basingstoke later that week, I opted to beef up this recovery run to avoid my mileage quota from dropping too low.

Running through Cannon Hill Park, it was a who’s who of the local running scene! I bumped into Matt Gresty, Dave Broome and Andy Young on my two laps.

Here’s the Strava data for this run.

Aborted run

That work trip to Basingstoke? It included a team building exercise of an endurance go-karting match towards the end of the day. I was placed into a team of 3, coincidentally including a colleague from my own office, along with a random. The random, whilst being very good and managed to set the second fastest lap of the day, had to bail after only 20 minutes into the 2 hour race. My colleague and I were forced to split the remaining 105 minutes between us, making for a pretty gruelling time. Whilst we did end up winning with a 3 lap lead on our nearest rivals, I was t-boned by a woman failing to stop in time, after I’d stopped in my tracks to avoid a pile-up in front. I was jolted from left to right and back again with no time to anticipate it, thus bruising or even fracturing a rib or two. Needless to say, I was in a lot of pain after the adrenaline of racing had worn off!

The following day, I began my run for home from the office as per usual. The first 2 miles felt perfectly fine, but then the wheels began falling off. Tightness and aches from go-karting bubbled to the surface and I knew I couldn’t complete the distance. My sights moved to perhaps reaching Selly Oak for 10k and then getting a bus for Kings Heath. Making it to 4 miles, I knew the game was up and I called it quits by catching an Uber home! I was very specific to share with the Uber driver that this was an emergency and under normal circumstances, I’d have gone all the way!

Here’s the Strava data for this run.

Penallta parkrun

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Me and Ben at Penallta parkrun – photo by Lis Yu

Whereas the aches in my arms and legs had disappeared, my ribs were still tender. Every time I sneezed, I felt like I’d taken a blow to the chest! This subsequently caused my lower back to ache as I had to compensate for my left with my right. As such, the week became a low volume one anyway despite my best efforts…

Running resumed with the continued tourism of parkruns of South Wales, this time settling on Penallta parkrun, near Caerphilly – my 26th different event. Our friend, Ben, who’s decided to embark on the alphabet quest by visiting an event for all letters, joined Lis and me. He is aware there’s currently no event that starts with an “X”!

As parkrun grows more popular, new events that spring up become more unconventional, at times even eschewing the need to be held in a park. Whilst the Penallta event does take place in a park, the support facilities and the car park are that of the nearby council building. It was rather odd passing the morning duty security guard to use the building’s toilets; Ben and I reasoned the local council to be a big supporter of the event as a fitness initiative, which is refreshing to see when councils are so often the antagonists of parkrun.

My warm-up with Ben suggested I was capable of running without pain. Conveniently next to the start line is a map of the park, helping to facilitate the new runners briefing. Unsurprisingly for the Easter weekend, there were plenty of visiting tourists. The route takes place entirely within Penallta Park, with two switchback sections. Elevation charts online suggested there would be some significant climbing for the first mile, though our warm-up concluded it was more of a false flat than anything.

Assembled on the start line, I identified a few of the likely big dogs of the morning. Do they look lean and fast? Check. Are they wearing racing flats? Check. On the starter’s orders, they inevitably tore off.

I decided to hang back due to unfamiliarity with the course and its nuances. Going with me were a number of runners that were putting in an early sprint, so I guess some things are universal regardless of the event! As anticipated, the subtle climb was still able to shake the field up slightly to leave me in sixth, tailing the fourth and fifth place guys. I hovered on sub-20 pace, banking on the second half being faster with a downhill finish.

Approaching the first switchback, I surprised myself by being able to enter and exit it faster than the guy in front, allowing me to quickly gain on and surge past him. My next target was a youngster who began fading from an exuberant start. Realising that I would have run out of people to follow if he drifted too far backwards, I gave him a few words of encouragement to hold steady and remain with me.

Exiting the second switchback, I wrongly assumed we were to head straight and were instead sent on a sharp left for a lap of a muddy and wet path around a pond. Swift foot placement was needed to avoid sodden feet! Returning back to Bea’s Hill, I urged my comrade to stay with me, but alas, he’d reached his limit and began haemorrhaging pace. I began cruising for the finish, and would likely skim sub-20 by 10 seconds or so, when I clocked a runner behind me by no more than 30m. He was closing in so before he had any more time to make a bigger dent, I kicked things up a notch for a faster finish than originally anticipated.

I was pleased to see 19:34 flash up, especially as I went through a spate of visiting new events and failing to secure a sub-20 finish by only a few seconds.

Here’s the Strava data for this run.

Ben returned to be only a number of seconds outside of his PB set on a pancake flat course, so it boded well for his then upcoming half marathon. We’ve agreed to try our hand at Bryn Bach parkrun as our next spot of tourism.

14 miles inc Great Run Local The Vale

Seeing as Lis and I were due to fly out to Hong Kong only 12 hours later, I should have perhaps skipped Great Run Local, given I was still feeling pretty banged up from go-karting and the previous day’s faster than intended Penallta parkrun.

Setting out slightly later than planned, I tried to better time my warm-up run to The Vale to coincide with Dave’s. As luck would have it, I could see him in the distance from Selly Oak onwards, though my attempts to call out his name literally fell on deaf ears; this continued for another mile before Dave finally took notice!

Numbers were very low at The Vale, as one would expect for Easter Sunday. Once we finally got going, it became clear that I couldn’t muster anything more than what could be considered a slow tempo run. My ribs continued to ache and the steep ascents of the course did nothing to help.

21:36 was all I could manage; a time almost 2 minutes slower than my course best under optimal conditions and health.

Here’s the Strava data for this run.

The warm-down run for home allowed me and Dave to discuss a number of sites and locales in Hong Kong that I needed to consider visiting.

Congratulations

Shout outs to my friends, Ben and Vince, who both managed to PB last Sunday.

Ben, after just two half marathons, went under 2 hours for the first time with 1:50:18. It took me 6 attempts before I finally cracked 2 hours…

Vince, after just 2 marathons, went under 3 hours for 2:59:32 at the Greater Manchester Marathon.

Excellent achievements, gents!

One last thing…

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Strong legs already on this one!

So, aside from being busy with work and being away on holiday, something else has taken up a chunk of my time.

Expected mid-October, he/she was very clearly running on the spot during the ultrasound scan to be just like their old man!

This week’s running – 12th to 18th March 2018

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Brrr! It was a cold one! Photo by Geoff Hughes

*Sigh* The Beast from East returned to defy everybody’s expectations and ruin several more races…

5k fartlek

Ain’t hindsight a wonderful thing? You can only make decisions based on the knowledge available to you, and at the beginning of race week, I fully expected to be racing a half marathon. As such, I wanted a sharp taper with minimal volume and just some effort to keep things ticking over.

Here and here is the Strava data for the two fartlek runs.

Cannon Hill parkrun

Still believing/in denial about the following day’s half marathon, I volunteered as a marshal at Cannon Hill parkrun. Whereas there was no snow, there was plenty of bitingly cold wind to make standing still for the best part of an hour difficult to bear. I was paired up with volunteer newcomer, Naomi from Kings Heath Running Club, showing her the ropes of my familiar patch around the little bridge. She made for fantastic company and was a natural at marshalling; I’d be pleased to work with her again, albeit under more favourable weather conditions!

Setting up the cones, we were both caught off-guard when somebody stopped to ask us for a brief overview of the course. I described the route to him as best as I could without a map and followed up by asking if he was likely to be one of the leaders. He admitted he wouldn’t personally be in the lead, but did point out that he was with a bunch from Bud Baldero’s Uni of Birmingham group, of which some of them likely would be placing highly. I recommended they listen in on the new runners briefing for more detail. Little did I know that we would be some pretty stellar times in spite of the strong winds. Looking at the results, the top 10 finishers all came in under 17 minutes. The top 7 all finished under 16 minutes! It’s reasonable to assume that most of the unknowns in the top 10 belong to Bud Baldero’s group. It’s a thing I’ve began noticing of late that coached athletes either purposely don’t have their personal barcode scanned, or don’t have one to begin with, to evade detection or to hide from competitors.

The return of cancellations

Anticipating that the Newport Half Marathon would take a while to reschedule their cancelled race from the original 4th of March date, I thought I was ahead of the curve by entering the Coventry Half Marathon as my replacement. As it turned out, Newport’s organisers were able to mobilise incredibly quickly to announce 18th of March as their new date – the same day as Coventry. Still with me? Good. Fantastically, they offered options to please everybody, including refunds, deferrals to next year and transfers to others.

As many of us will know, the weather deteriorated as we edged closer to the new race day. Many races heeded the advice of UKA and the amber weather warnings from meteorological offices. Coventry, Newport, Ashby and many others declared themselves out on Friday-Saturday. I was desperate for a chance to race, so my attention was drawn to the Wilmslow Half Marathon bravely ploughing on despite everybody else folding. Transfer place acquired, I played the waiting game and around 05:30 on race morning, they finally conceded defeat and bowed out like most other races (Reading, too). That’s four races since December that I’ve had cancel on me from a previous zero since I began racing in 2010!

I can only do the taper-dance so many times before it starts hitting my overall fitness and sharpness levels, so I’ve pretty much admitted defeat. Wishing to knuckle down and refocus, I’ve opted to tackle the Shakespeare Half Marathon on 13th of May. Early May also sees two 10k races in quick succession to serve as half marathon race pace sessions. Maybe this outcome isn’t so bad, after all?

Imaginary Newport/Coventry/Wilmslow Half Marathon

Somewhat dejected, I was in two minds about sacking Sunday’s run entirely. I convinced myself that I should head out, if only to burn some of the calories that I’d been loading up on in preparation for races that would not be.

The snow underfoot was still pretty fresh, especially in the lesser travelled sections of my route. Concerning my route, I was in no mood to be measuring splits so I just made things up as I went along! The net result was almost like a greatest hits of the familiar stretches I cover, all stitched together like some kind of tapestry.

I witnessed some pretty shoddy driving whilst I was out and about. On the Yardley Wood Road, one lady poorly anticipated the lights turning red; she blipped her brakes a little too hard, resulting in her car spinning 270° whilst oncoming traffic approached!

Fingers crossed we’re out of it now, though I’m sure that’s what we all said a fortnight ago…

Here’s the Strava data for this run.

 

This week’s running – 5th to 11th March 2018

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How embarassing! Guess we didn’t get the memo… Photo by Dave Duncan Williams

One big over-reaching week before tapering, again…

11 miles from work with 3 at half marathon pace

With the Coventry Half Marathon the following week, and suffering from tapering for a race that didn’t happen, I opted for a few days of over-reaching in a last minute attempt to squeeze the last few drops of training potential from my body.

Conditions turned out to be pretty damn favourable on Tuesday evening with little to get in the way of my planned miles at pace. Whereas I’d packed tights, shorts were the logical choice for the return to March temperature normality. The positive conditions had me feeling good, especially after a faux taper week and no recovery 5k the evening prior; I was surprised to see my pace sitting firmly in the 7s after an equally unexpected, faster than usual, opening mile.

The planned three miles at circa-half marathon pace (6:20 to 6:25) were daunting, to say the least. It’s a pace I frequently cover at parkrun with little difficulty, but that’s with other people around to work off and follow. Once at pace, I almost instantly regretted my decision and the effort quickly escalated to something that felt incredibly unnatural to me. I began willing my Garmin to signal the end of the first mile, but was pleasantly surprised to see 6:26 for the split. Fully warmed up, I anticipated the second mile would drift to 6:18 as it’s historically done over the past few months, but nope – it sat steady at 6:28 and didn’t want to budge. The effort continued climbing and I felt like I was in the second half of a 10k rather than the second split at half marathon pace! I came so close to ending the pace work after 2 miles, but the monkey on my shoulder screeched away at me to keep going for all 3 miles. I reluctantly obeyed my imaginary simian-friend… In spite of giving it everything I had, steady 6:27 pace was all I could muster whilst trying to keep feelings of nausea down. The relief I felt when my Garmin beeped to signal the end was incredible! I slowed to a jog as I gasped for huge lungfuls of air.

Not entirely satisfied with what I’d been through, I then opted to bulk up the route for home by adding on additional distance for 11 miles in total. Guess I wanted to be sure I was genuinely over-reaching!

Here’s the Strava data for this run.

5 miles run-commute

What a pleasant evening Wednesday was! As the nights grow shorter, I was able to get away with not wearing my headtorch as it only became dark once I was a few streets away from home. I’ll probably be able to do away with it entirely by April.

Here’s the Strava data for this run.

11 miles from work

After several weeks of feeling good on runs from the office, I suppose it was only a matter of time before I had one that felt off. Whereas the pace was still one of my faster runs after work, the sensation of running straight into headwind for almost the entire duration kept my spirits low; I cursed every time a strong gust slammed into me! Further adding insult to injury, the wind robbed me of body heat to leave me feeling cold and listless.

Be careful what you wish for, Mr Yu…

Here’s the Strava data for this run.

Cannon Hill parkrun

Traditionally, I like to fit a fast parkrun into the week before a big target race, where I find the effort helps to wake up any slumbering speed inside me. Equally, I was told recently that I should, “make hay when the sun is shining;” I know full well the disappointment of not seizing the moment when it presents itself, only to then ponder when the next occasion would appear.

Jogging over to Cannon Hill, it was near impossible to believe that the event was cancelled due to snow only a week prior. Adding to the incredulity was the amped up temperature for the morning; I was sweating profusely in my long-sleeve top and jogging bottoms once I’d reached the park bandstand.

From the line, I went out hard. I felt alive and allowed myself to get drawn along by the swift Kings Heath Running Club member that remained just a few steps ahead of me. I did raise an eyebrow periodically as I glanced at my Garmin displaying a pace in the 3:30s… The opening km settled on 3:37.

With a climb in the second km, I lost 10 seconds or so but continued to draft behind the Kings Heath runner. My breathing grew more audible and laboured as the effort ratcheted upwards. 3:47 for 2km.

I began crashing at 3km as we became more exposed to the headwind. The freshness was long gone and I was still only halfway at an experimental effort that I came to realise was unsustainable. The rot made itself known with a 3:57 split.

Reaching the triangle for the turnaround, the brief but not insignificant slow-down killed any chance of recovering any speed I had in mind. Exiting the narrow path, it was not long before I was overtaken by several including Andy Young. He gave me some encouragement to latch on to him, but it was to no avail and I could not generate any more from my lactic acid-saturated legs. At least I managed to steady the ship for a 3:58 4th km!

With the final km remaining, I had no appetite left to push any harder because I was certain to go under 19 minutes. Just in case there were any residual hunger pangs left, the final km of the Cannon Hill course is another speed-killer, further dampening any remaining desire to speed up towards that hairpin turn and final climb. 18:49 was my spoil for the morning; conclusion: I’d somehow equalled my fastest 5k in 18 months, set several weeks ago, but with far more effort and less comfort.

Here’s the Strava data for this run.

The morning took an unexpected turn as Dave and I jogged over to the Mac to meet Simon for a coffee.

Whilst chatting away, I clocked a dog jumping into the lake in the middle of Cannon Hill Park for a swim. The mother, with her young son on a bike and another dog on a lead, went over to the water’s edge in a bid to coax the rogue dog back to shore. The next thing Dave and I knew, the kid had ridden straight into the water!

We dashed over to help. The mother was in a blind panic, unsure of who or what to rescue first. I calmed her down and helped pull her crying son out of the water, then the bike, with the dog taking care of itself.

The kid was clearly distraught, crying and coughing up water, but otherwise OK. Whereas the dog on the lead remained with us, the other dog had run off into the park; I tasked Dave to retrieve it, whilst I got the mother and son into the Mac’s first aid room. A fellow runner had spotted the incident and alerted the Mac beforehand, so they were prepared for the kid’s arrival with towels, space blankets and heaters. Less encouraging was the jobsworth site manager, who insisted that the dog on a lead be tied up outside irrespective of the situation unfolding! Returning outside with the dog, Dave returned with the other one that triggered all of this only to release him too soon… We gave chase again – all that was missing was some Benny Hill music! Thankfully, we got hold of him again pretty quickly and tied him up before he could cause any more havoc.

Debriefing with Simon, he couldn’t quite believe our tall tale from that morning. Naturally, many references to Baywatch accompanied our coffees.

15 miles including Great Run Local – The Vale

On paper, I’m not so sure a long run with 5k of target half marathon pace work was necessarily the wisest choice the day after a race effort parkrun, but if that’s what I had to do to over-reach, then that’s what I had to do…

Trotting over to The Vale along the canal towpath, I came to regret my clothing choice very quickly for the warmth and sun came out to play. The positive conditions brought many others out, some no doubt making up for the previous week’s white-out.

Reaching The Vale and re-grouping with Dave, we quickly set about identifying who the big dogs of the morning were likely to be. There was one swift looking student, adorned in a Birmingham University track t-shirt. Two other speedy looking students were likely to vie for the podium, so at least I was likely to have company in my pursuit of pace and a sub-20 finish.

As anticipated, the guy in the Birmingham University track t-shirt hared off whilst I remained with the other two guys. As we gave chase, our positions chopped and changed, though I mainly stayed back to take advantage of their draft assistance. Hitting the hill for the first time, I continued to be patient having learned from a previous outing that the best strategy is to drop down a few gears and remain steady on the climb, taking advantage of the steep descent on the other side. Surprising myself, I was able to keep up on the downhill with the other two guys as we entered lap 2. The ground was bone dry, convincing me to give it even more on the next lap’s descent.

The pace continued to feel about right for a sub-20 finish and translated well into my target half marathon pace. Three became two as one member of the group dropped back. Nearing the hill for the second time, I could see we were gradually chipping away at the distance between us and the lead guy. I asked the other chap if he felt we could reel him in; breathing laboured, he gasped, “No”. Moments later, the lead guy stopped and pulled over off the course! My companion changed his tune and gasped, “Yes” for perfect comedic timing. Checking if the lead guy was OK, his breathing was effortless and he ushered us to continue. I took advantage of the situation and upped my cadence ever so slightly to gain a small lead on my companion, who had suddenly become my opponent. Reaching the brow of the hill on Mason Way, I took a quick glance to my right and I’d gained around 10m. I threw myself down the hill on the other side to create an even larger margin between us, bounding from step to step to minimise any slowdown from my high cadence.

Entering lap 3, I began encountering lapped runners from both the 2km and 5km courses. The gap between me and my pursuer had increased again to some 20m and was likely to grow again as I approached the Mason Way hill for the final time. A strained look formed on my face, with the marshal at the top of the climb offering me some relief and encouragement to keep digging to the end. Another glance to my right and I easily had in excess of 30m to my advantage, though I was still not deterred to hurl myself down the hill one last time.

Reaching the bottom, I was disappointed to learn from the marshal that we had to negotiate the hairpin turn once more. Returning to the lake, my Garmin registered a time in the 17:30s; I was confident I could pick things up to cover one last lap of the lake and still go under 20 minutes with change to spare. Mentally, it was difficult to pass the finish line only to keep going. Thankfully, I had the opportunity of a first place win and a sub-20 finish to keep the pressure applied and coax more out of myself! End in sight, I took one final glance behind me and I had around 50m on the next guy, though I still kicked for the line to finish the job properly.

Hunched over and hands on my knees, I gulped down fresh air. Whereas the previous day’s parkrun provided seemingly little in terms of fitness feedback, checking my Garmin revealed a 19:40 finish and that all my training had come good; my previous best on The Vale course was 20:09, so I absolutely have to take no prisoners at the upcoming Coventry Half Marathon based on this. I cheered the next guy in, who I was surprised to see had come back from fourth place when I last left him. Next back in was Dave, finishing in third place, once again, but pleased with his performance having chosen to race it tactically.

Jogging for home with Dave, we took things nice and slow given what we’d been through on both mornings of the weekend. That and I had another 5.5 miles to cover, feeling quite hungry and tired…

Here’s the Strava data for this Great Run Local.

This week’s running – 19th to 25th February 2018

andy_yu_cannon_hill_parkrun_250

That’s a lot of Saturdays without lie-ins – photo by Lis Yu

1,250km later, I finally joined the parkrun 250 club!

5k recovery

Slow, slow, slow was the order of the evening! My calves were like bullets, even with judicious massage the previous day and whenever the working day allowed.

Here’s the Strava data for this run.

9 miles from work 2 at half marathon pace

For the first time in a long time, conditions were largely in favour of me getting some faster paced work in along the canal towpath. Even with the beginnings of the Beast from the East, I suspected I would struggle with the opening split, so I threw in a purposely faster than usual mile in beforehand in an attempt to better warm my legs up. Sadly, it turned out even worse than the previous week for 6:39 (target of 6:23-6:25), which is actually closer to my marathon pace! With the shoddy split out of the way and all cylinders firing correctly, I brought it all back home for 6:18.

Here’s the Strava data for this run.

5 mile run-commute

I used this easy paced run to break in a box fresh pair of Nike Pegasus 32 in – the very pair that I luckily found in the Nike Factory Store at Gloucester Quays Outlet. They felt perfect and actually needed no attention, unlike the awful Pegasus 34 I tried switching to. It’s often tricky to tell just how knackered shoes are until you lace up a new identical pair – it was like night and day!

Here’s the Strava data for this run.

9 miles from work with strides

It’s been refreshing to leave the office on my runs in the company of daylight, albeit only for some 20 minutes or so before I have to switch my head torch on.

Turning the corner on Gas Street Basin, I glanced at the water and could see it being swept in the same direction of travel as me. I audibly let out a cheer of “Yes!” when I was met with a tailwind, and not the atypical headwind that so often derails these runs. I took advantage of the assist by cranking the speed up marginally and extending the run out to 11 miles from the usual 9.7. Travelling to Germany for business on Sunday, I wanted to get one final double-digit length run in ahead of tapering for the Newport Half Marathon the following week. I felt fantastic at the end and partially regretted not adding the entire recovery 5k loop on for 13.1 miles.

Here’s the Strava data for this run.

Cannon Hill parkrun – my 250th!

Well, folks – I finally made it to 250 parkruns! If we’re going to be picky, it was actually my 251st as I once forgot my barcode; I’ve not made that mistake again since as I now have spares stashed everywhere, just in case!

Rather than wax lyrical about my 250th run (here’s the Strava data for this run), I’m instead going to share how it all started on Christmas Eve of 2011. I Googled for 5k races in Birmingham and Cannon Hill parkrun appeared at the top of the rankings; I couldn’t quite believe what I was reading for it sounded like weekly-organised 5k races that were free to attend! Not being entirely sure of what to expect, I went along with printed barcode in hand and ran my heart out, finishing in 25:30 and 114th place out of 180. The bug took a while to catch and it was almost 2 months later before I returned to Cannon Hill parkrun, finishing even slower than my initial outing with 25:50… It was another 2 months until I returned once again, and the trend of finishing even slower than before continued, this time with 26:12. Reasoning that if I ran every week, my times could only improve; 2 weeks later, I went back for more and improved by almost 2 minutes for 24:19. The rest is history, as they say! Onwards to the 500 club…

This week’s running – 12th to 18th February 2018

walsall_arboretum_parkrun

Can you guess the parkrun event?

A normal week of training felt like a novelty after several weeks racing.

5k recovery

My glutes and calves were trashed after the previous day’s Draycote Water 10k. I did question whether a complete day of rest would yield more benefit than 5k at an easy pace, but routine won out in the end. A colleague who’s just getting into running asked me if he should consider recovery runs; my answer to him was that he should stick to his 3-4 runs a week and to only consider recovery runs once he sees his times plateau.

Here’s the Strava data for this run.

9 miles from work with 2 at half marathon pace

It’d been weeks since I last committed to some set distance at pace in training. Strong winds and sideways rain just hadn’t been conducive to more structured stuff, paving the way for my recent flings with fartlek.

Almost like something out of Groundhog Day, the first mile came in at 6:34 just like the last time. Nothing I did could coax any more speed from my legs to hit the 6:23 target. Continuing the Groundhog Day theme, the second mile then came in at 6:17 pace – exactly the same as previous sessions! Whilst it was disappointing to see no perceivable improvement, it was also positive to see there’d been nothing lost, either.

Interestingly, my Garmin 935 optically tracked my heart rate to be pretty damn near perfect, almost like I was wearing a chest strap. It tracks easy and steady runs with no issue, but tends to trip over itself when more vigorous effort is involved. The only thing that’s changed is a recent software update that claims to have addressed reliability – I guess Garmin wasn’t lying!

Here’s the Strava data for this run.

5 mile run-commute

Boy, was this unpleasant running the entire way into 15mph headwind. At least I was only going at recovery pace, running as easy as I cared to.

Here’s the Strava data for this run.

9 miles from work with strides

The strides continued to work their magic on my glutes, keeping them activated and increasing feelings of how tuned into my own body I was.

Here’s the Strava data for this run.

Walsall Arboretum parkrun

Hallelujah! A Saturday morning that wasn’t a complete washout! With better than typical conditions available, I took Dave with me to the swift Walsall Arboretum parkrun – home to my 18 month old 5k PB.

Warming up on the course, I’d forgotten how conducive to fast running Walsall Arboretum could be. The ground underfoot is well paved, grippy and consistent to allow for big efforts with confidence. The course is also pretty damn flat, making even pacing incredibly easy over its three laps. Distance accuracy is a little dubious, but a few GPS black spots more than answer that problem.

The run started off blisteringly fast as was to be expected – I registered 3:18 per km pace at a few points! I reined things in a little for fear of a serious blowout later, though wound up separated from the larger group ahead and stuck with several more transient runners. My body and legs were tired from several weeks with a race or race-effort parkrun, and the late Friday night certainly did not help.

I began lapping runners about halfway through the second lap, with a number of them lending me their support. 3km was my slowest of the morning at 4:01, though not too unusual with my fastest runs showing a similar ‘float’ middle split serving as minor recovery. Not the end of the world, considering I ran largely alone for near-2km.

Entering the third lap, I felt like throwing up! The effort inside me began boiling over as I released a few whimpers of pain… The run director made specific mention of runners keeping to the left to allow for overtaking on the right. Almost everybody I encountered obeyed this rule except one, who decided to park herself firmly on the right of the narrow path; not wanting to collide with her, I hollered, “Keep left! Keep left!” My cries fell on deaf ears as she swerved all over the course, forcing me to surge with an undertaking manoeuvre when the opportunity presented itself.

Close to blowing, my choo-choo train impression reared its head with perhaps 800m remaining. A few more friendly runners encouraged me on, clearly having heard my huffing and puffing from behind them.

Even with all that exertion, I was disappointed to find I only managed 18:56. Dave was beaming to have run his fastest 5k in 6 months, also waxing lyrical about how optimal the Walsall Arboretum course is for fast running. So impressed was he that we’ve agreed to return to the venue for an entire month some time in the spring, in the hope that one of the four or five attempts will click into place and produce the goods. It was a nice change of scenery and the event straddled that fine line between being a larger event whilst maintaining a small event community feel.

Here’s the Strava data for this run.

15 miles – to the Vale and back

It’d been almost a month since I last covered 15 miles, and my legs felt it especially after the raced parkrun 24 hours prior.

With the St James Road tunnel closed to widen the towpath, I had to bulk up the distance with two laps of Kings Heath Park. Everybody and their dog were seemingly out at the same time on that Sunday morning, with some canine owners more courteous than others. I was glad to be out of there ASAP!

Heading up Fordhouse Lane for the return to Kings Heath, I noticed a fellow runner joining the hill from the opposite side to me. He had some speed to him as we climbed, always drifting into the corner of my eye; not wanting to be left behind and fully warmed up, I opted to inadvertently race him as we tackled the ascent on different sides of the road. He pulled away as the road banked left and I regained the advantage as it banked right. Even with a zebra road crossing, I managed to just pip him to the brow of the Fordhouse Lane climb. I may have won the battle, but he won the war as he crept away on the flat and I had no more gears to shift into. I had hoped to see him on the Strava Flyby, but no such luck…

Here’s the Strava data for this run.

 

This week’s running – 22nd to 28th January 2018

andy_yu_cardiff_parkrun

Cardiff parkrun, one of the fastest courses in the UK – photo by John Ross

One helluva training week that had me feeling like I was at least close to my 2016 best.

5k recovery

I don’t know whether it’s the additional oxygen flowing through me, but I always feel like I’m more perceptive of little details when I’m running easy. Case in point was how many people there were out and about on this particular Monday evening. Not just fellow runners, but also people simply out for a walk. I can normally count on one hand the number of folks I see on a Monday evening recovery run, but there were easily 30+ souls spotted. Checking afterwards, there didn’t appear to be anything going on in the neighbourhood to prompt so many to be out and about to make for another unsolved mystery…

Here’s the Strava data for this run.

9 miles from work with fartlek

I have a confession to make – I think I’m in love with fartlek! The unstructured nature shouldn’t work with my Type 1 personality that craves symmetry and perfection, but I’ve really come to embrace the unpredictable.

Driven mainly by how strong the headwind can be as I run along the canal towpath to south Birmingham, fartlek stops me from writing speed off simply because I can’t accurately or reliably hit certain paces or splits. When the wind dies down, or I find some brief shelter, it’s an opportunity to rev my legs up. Upon finishing, I felt a real sense of accomplishment to offset the feeling of nausea that struck at the end!

Here’s the Strava data for this run.

9 miles from work

On Tuesday’s 9 miles from the office, I was surprised to see the St James Road tunnel closure was not in force yet. I’d even gone out of my way to go around the closure in anticipation, but a chat with a cyclist that came from that direction confirmed it was still open. Heading back on to the canal towpath two days later, you can already guess what happened next…

Yep. The sodding tunnel was closed several days earlier than announced! I had to climb the stairs by Fiveways train station to re-route towards The Vale, though this did mean I had to cross far fewer roads than Tuesday’s detour reccy. At least this is only until March and the payoff will be a much wider path through the tunnel, meaning runners, walkers and cyclists can co-exist in harmony like never before!

Here’s the Strava data for this run.

Cardiff parkrun

Feeling in good shape post-Brass Monkey Half Marathon, and seeing as I was in Wales for the weekend anyway, I opted to return to Cardiff parkrun – my second most visited event after Cannon Hill. I have incredibly fond memories of Cardiff, where it provided me with my first ever sub-20 and sub-19 performances, along with some great battles with locals, Daniel Luffman and Vince Nazareth. I was thrilled to finally return to my home away from home!

A lot can change in 24 hours… The weather on Friday was pretty damn ideal for running, however it turned wet and blustery come Saturday. Whereas I also felt pretty energetic on Friday, I woke feeling less than stellar on Saturday. My heart rate was elevated and 2 miles as a warm-up confirmed I was a little worse for wear. A performance to test myself with wasn’t going to come easily, was it?

The start is always fast at Cardiff, so I was conscious not to get dragged along with something I couldn’t sustain, which has painfully happened in past outings. In hindsight, I should have pushed a little harder because I very quickly ended up in no-man’s land after just 800m… Just what I didn’t need that morning! The group I wanted to be with was just outside of reach, whereas I couldn’t sense anybody immediately behind for me to even drop back to. All was not lost for my form felt swift and benefitted from the recent regular strides I’ve injected into even the slowest and ploddyest of runs. Also of major help were the Nike Zoom Streak LT3 – my 5k and 10k weapon of choice. They’re my most minimal shoes with just 4mm heel to toe offset to really maximise the spring-loaded effect of my calves. Reserving them for only my shortest and fastest efforts, I find simply lacing them up gives me a mental boost in preparation for battle. 1km came in for 3:50.

Unusually, I didn’t pay much attention to pace despite setting my sights on a sub-19 finish. I knew I had to average 3:48 to 3:50 per km, but I simply went with the flow and concentrated on catching the group ahead of me, featuring Daniel Luffman and Carys Hughes – 1st female regular. Still running alone into the wind, I somehow managed 3:43 for 2k!

Thinking that it couldn’t possibly last going into 3k, I lost almost 15 seconds for 3:57 as I entered the critical “float” stage of the 5k. Up ahead, everybody else slowed also and I reclaimed a few metres from them. Behind me, I could hear somebody coming up fast and it turned out to be the second fastest woman of the morning. I took advantage of the brief tow to finally connect me to Dan and Carys’ group that I’d chased for so long. Positions chopped and changed, but Carys and I eventually took to the front of the pack as we watched the former second place woman creep away for the lead.

With just 1km left to go, Carys began slipping from the pace. I urged her to stick with me; a few well-executed surges from her and she was back in the game to chase down first place once more. The familiar 800m sign appeared and everybody began kicking. The 400m sign appeared and Carys surged once more to draw level with the other woman, throwing in another kick at 200m to pull away and eventually take the win. It was one helluva kick because I gave it everything I had and only managed to pull in some 6 seconds later!

I was pleased as punch to finish in 18:49 for my fastest 5k in over a year. If my resting heart rate was lower going in, I believe I could have taken another 10 seconds, but hey-ho. Here’s the Strava data for this run.

Post-run, I met with my old buddy and former-rival, Vince Nazareth, for a couple of hours of sharing stories and glories from the past year. Since turning 55, he’s been sweeping up all the local age group prizes and has set his sights on a sub-3 hour goal at the Manchester Marathon. I’ve every confidence he’ll do it, as he’s been consistently a few steps ahead of me since we stopped being rivals a few years ago. Good luck, Vince!

15 miles – to Monkswood and back

A week prior, I was running in snow and sleet. A week later and I was like a frankfurter, boiling in my own skin from being overdressed. 3 miles in, I had to stash my gloves in a bush for later retrieval!

Adding to the uncomfortable conditions was the 17mph headwind I ran into for both the out and return legs…

Yet, in spite of everything that should have worked against me, 11 of the miles came in under 8 minutes and 7 of them were faster than 7:45. Everything just clicked into place for some good old flow state.

Here’s the Strava data for this run.