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Getting an 11M with an 18% hill sounds no mean feat, Cal. Let the knee rest and you will continue these fitness gains.
Lovely part of the world, TR. Enjoy.
Good effort on the parkrun, Jools. Sorry to hear about both fathers. Thoughts are with you.
A big 74M week closing with a couple of easy five milers over the weekend before a couple more on Monday and Tuesday. Thought this might recharge the legs a little in advance of Wednesday’s Bugatti 10k, but it seems not!
Put on by my club, it is a great event. Road, downhill opening couple of miles before a tough and long drag over the last half including a couple of short but sharp ascents. I think I have run 38:18 before, perhaps quicker, but could manage only 39:25 for 10th. Frustratingly I got pipped right before the line - didn’t even realise I had anyone on my tail!
Lovely social though, and with warm up and down, it came to 11.8M for the evening.
Thursday was the only opportunity for this weeks long run, getting out at 10am. With only 14 hours recovery, certainly didn’t plan any faster sections and it was somewhat of a grind for 22.5M at 7:31 pace. Managed to drop a gel somewhere, and felt my blood sugar level getting low in spite of some dextrose and a few salty dried apricots. Fortunately found a garage and paid used my watch to pay for a lucozade. Disgusting stuff.
So 34.4M in 17 or so hours. Does that put me in ultra territory! Not sure how specific it will have been for the marathon, but certainly good practise at grinding out a run on tired legs and a tired mind.
Today's objective was to run 20 miles. A bit of a step-up from last
week's 17 (and that was only 17 because I got lost and ran an extra
mile) but Manchester is getting closer and, thanks to all the
postponed races taking up my weekends in September, I've not a lot of
time to get the big runs in.
I settled on Wimbledon Common but
decided to go vary the route there and back. I also decided to take
my Oyster Card just in case I started feeling dodgy or something
started hurting more than usual and I needed to cut my run short.
first part of the run was on known territory - down to Tooting then
along the Mead Path trail to Collier's Wood where I picked up the
Wandle. All through this part, my Oyster Card was moving all over the
place, which I thought I was odd as it was in the same shorts pocket
as my keys, which weren't moving at all. It was only when it migrated
all the way down my butt to the back of my thigh that I realised I
had actually missed the pocket entirely and had just shoved it down
the back of my shorts. Oops. I retrieved it and put it in one of the
pockets on my hydration vest, where it remained for the rest of the
When I got to Morden Hall Park I went right towards South
Wimbledon rather than left to the rest of the Wandle, as I usually
do, with the intention of picking up a trail I'd found recently that
runs alongside a rec and then the tram line. I backtracked a bit here
as I thought I'd missed the turning, before realising I hadn't and
that it was further along. That bit done, I aimed for Dundonald Rec,
which I found, but it was still closed, which I should have expected
as Merton don't like to open their parks until some stupidly late
hour (just checked their website and it's 9 on a Sunday...wtf!). So I
had to go around. I knew the road I needed next was a dead end with a
foot path, but couldn't remember which one so I went up two dead ends
before realising they were dead ends because there was a railway
there, and I should probably look for the one with the railway
bridge. Which I then found. And then walked over, because I am
hopeless with stairs.
After that it was a straight shoot to the
common - it was just a question of which of the horrible hills I went
up to reach it, so I picked Edge Hill. They're all awful,
Once on the common I headed for the windmill and tried
to do the first part of the Wimbledon Trail Race course. I got the
first bit right, but as I got to the first alp I noticed lots of
Thames Hare & Hounds course markers - obviously a race going on
this weekend. So I followed them and that got me over the first alp.
However, while the WTS course then goes on to the Big Alp then around
Queensmere, the THH course skipped those and went straight for the
Rifle Butts, which I was not intending to do today due to the mud.
And let me just say, there seems to be more mud today, which I
couldn't figure out as I didn't think it had rained much since the
last race. I was reduced to scrambling around in the holly bushes to
avoid the mud, so it was very slow progress.
After that horror,
I headed for Beverley Brook and saw more course markers (and a 1km
marker so it seemed their race started with that and ended just after
the Rifle Butts) so I followed them, hoping they would take me to the
elusive Toast Rack. They did. So I got to enjoy that again.
I got off the common I ran back down to Wimbledon town centre. I was
hoping to run through South Park, which had been locked last time I'd
looked for it. Only I turned too early this time and couldn't be
bothered to loop back through it as I was tired.
From here the
intention was to go through Garfield rec and on to the Wandle Trail,
only the path between them was under water. I'd noticed a small trail
leading off just before so I went back and attempted to follow it.
What seems quite wide at the start got narrower and more overgrown as
it went on. I could've done with a machete - I practically had to
limbo under a fallen branch at one point and got well stung by
nettles. Still, it came out in one of the Wandle nature parks so I
was able to get back to Tooting, which I did by choosing a road with
another bloody railway bridge in it. This came out by the hospital so
I took the opportunity to go through another couple of recs before
heading up the hill to Balham. At this point I caught my toe on an
uneven paving stone (my stride must have got more shuffly than ever
thanks to fatigue) and stacked it. It wasn't a very hard fall but I
have some minor abrasions on my hands and took some skin off my left
knee. It didn't hurt too much but I got a lot of looks as I ran back
home with a bloody kneecap.
Anyway, it was very slow, but I got
the 20 miles done, mishaps and all. I think I will pick a flatter and
easier route for the next one.
Agreed, Hazel. Always prefer an up then down race. Chichester 10k old course was the dream for this. With those PBs and recent strong running you have an excellent chance of sub 3:20.
31 in two days is no mean feat, TR.
Well done on the 20, Cal. You like a challenge for sure.
That is a very tough state of affairs for your dad, Jools, and you and your sister. I’m sure your help will be really appreciated and make a massive difference. I like your current running trig point challenge.
Hadn’t run hard since last Thursday, so was looking forward to this morn. Standard jog to and from track, with another tempo sandwich on the cards.
Session is written as 20 mins MP, 5 x 3 mins 10k, 20 mins. Rough conversion gave me 5k (600 jog), 5 x 800 (400), 5k.
Fist MP felt cruisy: 20:58 or 1:40 a lap. 800s bloody hard and couldn’t locate top gear: 3:01-3:04. Then the final 5k in 21:01 was tougher but still in control. Suspect the HR from that section is a good indication of race day target.
All in 17.7M at 6:59 average, albeit with the pauses to walk in and out of the stadium. As I wore the Adios, I suspect my calves might know about it tomorrow.
Got home to an absolute treat. My wife’s friend is doing a Level 5 Sports Therapy Massage qualification. £20 for 90 minutes! Felt quite the professional athlete. Quickly dispatched this feeling by then looking in the mirror.
Good run mileage and pre break planning, TR. Also enjoyed your ‘budget massage’ - almost sounds like tax fraud. Not sure teaching is the right game for that 😆
Macca - second MP on the track very controlled. Def could have gone harder. Pleased I didn’t given how destroyed I was the next day! 30,000ft 😱. Go well mate. Have an amazing race.
You sound disappointed, Jools. But with that climbing those paces are very impressive. Good session.
Destroyed after Monday for a day or two, but good run this morn: 10 easy, 10 MP, little warm down.
Felt humid and sluggish in the first section, in spite of the very early start. Pleasant enough lap of some quiet lanes and parks. Completely dark for a while, which was a shock, but nice and peaceful.
Lucky enough to have a friend to pace me for the tough section. Whilst he has only managed 3:20 in a (virtual) marathon, he did run a legit sub-17 5k in Hereford last weekend. I must get on that course!
Ten miles came out at something like 6:39 pace. If I am honest, I was working too hard at the end for it to be MP, but a great workout nonetheless. Almost certain I couldn’t have held it without a mate, so kudos to him.
Total of 22.5M at 7:12 pace, so solid endurance training.
Back to plodding for a few days at least.
The Hagneck Canal HM takes place as a parallel event to the Round Lake Biel Ultra (50k). An out and back with one water station at the turnaround point. Nice route – minor roads and paths along the lakeside with 3 minor climbs (in total 150 metres according to the GPS). With it being a warm and sunny weekend the area was pretty busy at 9 am already – numerous cyclists and dog walkers in particular. This is a low key event – no chip timing but not necessary with a small field as straight over the start line. 40 in total took part in the 50k, 4 walkers took on 40k and 20 runners in the HM.
My aim was to run at my goal MP (4:44/km), a HM seemed a good way to deal with the 12 miles @ MP on the P&D plan I am currently following.
I got to the start a bit later than I had originally planned so did a 1.x mile warm-up checking out the first bit of the course. Brief instructions at the start – follow the yellow arrows on the ground and we were off. I put myself towards the front in the expectation that the HM runners would set off more quickly which was the case. I didn't however try to follow the leading pack of around 5-6 including the first HM lady as I already felt that the pace was too high for what I had planned so let them go. First km was 4.30 – HM PB pace but at least I hadn't started off at 10k PB pace. That was the start of what basically turned into a solo time trial with a number on my front. With it being an out and back route I met the front HM runners on their way back and on having turned myself met the rest of the field coming towards me. Many runners encouraging the others on – nice. I was otherwise caught by one man just before the drinks station who then proceeded to run away from me as I started to wilt on the second half.
Splits were a bit uneven on the out stretch and a bit fast – I would have been better off slowing down a bit to reserve something for the second half. I could also already feel the heat a bit too much. The hill at 2.5 miles was a bit of a drag. I was glad to get to the drinks stations at half way – for once I actually took time to take a few swallows as I knew there would be no more opportunities. Nonetheless I took on air as well as water resulting in an uncomfy glug-glug-glug stomach the whole way back. I struggled to keep the pace up as of two thirds distance already and started to give up mentally. The stretches in the sun were particularly hard work and I resorted to a short walk before the return hill in an attempt to get my pulse / breathing down a bit. From the hill onwards I struggled to find any sort of decent pace – I think it would have helped to have other runners around me but as it was I had to keep on alone and get back to the start/finish. Over the line in 1:42:27 as 2nd lady (1st: 1:33:30) and a bit disappointed the run had not gone better. I did a mara pace over 10 miles a few weeks ago and yesterday felt quite a bit tougher. Possibly a combination of the conditions, a bad night's sleep, accumulated mileage and a lack of PMA when it got tough. I have another HM at the beginning of September to repeat the exercice, I should then better know what to set for my MP.
I was pleased that there was an official prize giving ceremony and an opportunity to have a shower / get changed – something that has been missing on most events since Corona got going. I won a nice beer glass. Otherwise I lounged around a bit to recover in the shade and helped clap in the other HM participants. If I had hung around a bit longer I would have seen the first runner come in for the 50k – a new course record of 3:04. Very impressive considering the warm conditions.
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