Langbank 10K

Well we got volcanoed on the way back from Scotland and our flight was cancelled and so we ended up staying an extra night in Glasgow, this gave me a chance for a run at the Langbank 10K with Stu. I'd forgotten how hilly Scotland was. Really there are just no flat bits at all. Its either uphill or downhill. Majestic views down the Clyde and across to Dumbarton Castle a nice run out. We have an exciting 14 hour train journey back the next day Glasgow to London , Lille , Brussels and Charleroi. It wasn't as hard as it sounds.

10K Running Through the Dust clouds....

Team Kennedy manager is bashing out the miles running with the dog using her new dog joggers lead. This is providing me with lots of peer pressure style motivation as I'm worried if I don't keep up the miles she'll be putting it on me to get me off the sofa. Nice sunny day with a cool wind from the east, no jets in the sky. Viva la Volcano.

First couple of K's felt OK and I soon got into a nice confortable rhythm. Stereophonics in my headphones banging out TROUBLE Right click that link and imagine me sweating my guts out up M.Hedgehog...what a song !!!!

Anyway back on topic, 5K drops on in 24:28 which isn't too bad. I was wiped out at the top of the hill as I'd kept the pace high all the way up and recovery took 2-300M along the flat.

Tried to just keep concentrating about length of stride, step cadence and height of foot. Long, swift and low....long, swift and low...swooping a few mm's above the tarmac...I find my mind wanders to work and all sorts of other BS. I try fantasizing about finishing a long race and that helps for a few hundred metres. Its amazing the stuff that goes through your head while out running.

Anyway....pace felt OK and I was keeping my concentration for a fair bit of the time. Kicked with about 1500M to go and managed to maintain a pace just below the point where I'm losing my breath.

Finished in 49.58.7 so under 50 minutes but a close run thing.

Eggciting

Easter Sunday, a bit of a long lie for a holiday weekend. After breakfast we had our usual egg chase round the house where Team Kennedy Manager hides various chocolate goodies and Wallis and I seek them out.

At that point I decided I wouldn't run today and I settled in to the papers and a cup of tea. I managed a Creme Egg and half a Flake, nothing but the best in my athletic diet. I started to feel a bit funny round the house and knew I was craving a run but it was crappy weather with wind and sporadic rain showers.

I eventually decided to get out and just take on a 10K to get it out of my system. I set out quick and felt pretty good and my pace felt quite quick. At 5K at the top of the Hedgehog hill I was at 23:20, which I think is quickest to date this year and although I felt tired I knew it would be only 500M or so along the flat to feel better and get my breath back.

Sure enough I'm feeling better by the time I reach the roundabout, although my legs felt a bit shakey. I did fantasize at that point about having finished a second Creme egg as my jelly legs were telling me I was short of something. It soon passed.

Run back was easier than last time as the wind was a lot quieter than Friday and coming from the North across my right to left so felt pretty weak. I came to the top of the plateau at 40 minutes and knew I would be close my my best time.

At about 1KM to go I upped the pace and managed to keep that up till the end. I could probably have started my kick a bit earlier as I had a little bit left at the end and had finished in 49:19 which is 30 seconds faster than my best time on that route and distance this year. Its not massive progress but its progress and I feel that if I keep up my training level that improvement will continue.

And Repeat.....

You can see a pattern emerging here. I'm changing my training routine round to have 2 or 3 shorter and hopefully faster runs during the week and a long one at the weekend. I just wanted to see if an adjustment away from pure length and endurance training to speed will improve my overall speeds at half marathon and 10K distances.

Same 10K route today but it was very windy and much more constantly there, again from the West with some nice rain and hail mixed in.

I started quick and tried to concentrate on long strides as this has proven in the past to speed up my times considerably, despite it feeling odd. I was at the top of Hedgehog hill in 23:57 and was pretty tired but the turn and flat run at the top had me recovered within 500M. The turn was however straight into the wind, so wind is now in my face for almost all of the run back.

I can definately feel the ability to breath much easier than last week and much more deeply, although I only feel that naturally I fill about 75% of my lung capacity when I'm running. If I force it I can get much more air in but I'm not sure if that actually helps as it slows down my breaths per minute.

At 7K mark I got a bit of a second wind as I was sheltered between the trees.

As I emerged from the trees with just under 2.5K to go I got a blast of wind straight in my face from right across the open fields. It took my breath away. I knew the run in would be very hard now and as I climbed the hill to the top of the plateau the wind increased as did the rain and hail. It was hard just to keep going straight into it and I was glad I had my sunglasses on to protect my eyes from the hail.

My legs were getting stiff from the cold and I was struggling to keep a rhythm up with the constant battering of the wind. As I dropped to the last 700M I get more shelter from a small wood and it feels like someone has switched on an electric fire as the heat from the sun reaches me. I purposely avoided looking at my watch on the run in as it puts me off. I just kept driving the last 700M and finished in 50:26 which is a littled over Tuesday's outing but given the wind speed I think it was a fair session. It certainly felt harder during it but I was less wiped out right at the end.

Phoenix from the flames

Cooler and a bit blustery with wind coming from the west. Feeling much better today and felt more like something approaching normal. Same 10K route as last 2 runs. I started quick and stayed quick. First 5K clocked off in 23:45 and felt OK at the top of Hedgehog hill.

I struggled a little concentration wise on the run in and found my pace occasionally dropping off due to me not thinking about my speed. Run in was nearly all straight into the wind for the return 5K.

Finished in 49:49....so big jump in performance from last 2 outings with nearly 30 seconds per km quicker over the whole 10K.

Lungs felt like space hoppers and I couldn't really get out of breath despite coming in fast in the last 1.5K, legs felt more tired than my cardio side which is my normal situation....Recovery was also very quick and I was perfect by the time I'd walked the 500M back to the house.

10K Deja Vu

Same weather, same distance and same route. 5K in 25:24 and 10K in 54:25. I was gubbed again going up the hill at 5K but didn't need a walk this time although it was very hard going.

I'm still coughing all the way round and clearly it takes me longer to recover from a chesty cough than a week. I definately feel the pace cardio wise and thats not something I've had problems with at anytime in my training to date.

Cough Cough Splutter

Been suffering a cough and chest infection for the last week so getting up and down the stairs has been enough of a challenge. I managed a 10K run last night and it was a tough outing. Legs were fine and my pace was quick at the start but I ran out of puff pretty quick and Hedgehog hill at the 5K mark was a killer in 24:59. I finished in 54:29 including 2 minutes walking as I was so wiped out. Felt great after the run though and was on a real upper the rest of the night. Its very sunny and warm here today so I might try another 10K tonight. Clearly though still some after effects.

10K Easy Run

I'm staying at Lumley Castle in the UK, just drove up from Birmingham in what felt like a Trabant but was well disguised as a Nissan Note 1.4. Legs a bit stiff but 2hrs 40 min is a good time for that distance, if only I could run it as fast.

Gear on and out down the riverside past Chester-Le-Street Cricket ground and along the riverside path. a fantastic run as the sun was setting. Quite chilly as I only had a couple of tee shirts to wear so the wind cut right in. I wasn't sure of the distance but I was out for 58 minutes and tried a sprint finish up the hill back to the hotel. Will be 10K or so.

A very nice area to run in and a nice setup for a mega dinner since lunch was only a pork pie and a fruit smoothie. :O)

10k lunchtime

46:03.03 with a 22:58 5K split time. I was pretty OK at the end so definately sandbagged it a bit regarding pace.Its a minute slower than my previous Personal best 10K. Conditions were good and I had high hopes....not lack of fitness just a pacing error I think. I'm certainly not bursting 40 minutes anytime soon or probably in this life.

keeping my eye in

Quick run after work. 17k run in the sun in 1:27:13, evening temp around 18-20C. I finished 10K in 52:27 but heart rate was very low so it was an easy and long session. I was hardly out of breath at the end. I could have talked all the way round. Some foot pain on my right foot again but nothing terminal.

The Heat is On

Right , two weeks to go till the big race. After yesterdays outdoor swim I'm ready but we agreed one more big brick training session(although I wasn't keen due to it being 28 Degrees C outside..)

That tune was playing through my head all the way round.

Today we'd do 90K bike followed by a run. Philippe wanted the full half marathon after the 90K bike. I wasn't commiting to that distance as I knew it was going to be a scorcher and I know how punishing a bike ride with him is for me. Therefore I said I'd run but won't do the full length. I'm mentally and physically fine on the run leg and anything now is just junk miles for me. My 2hr target time should be achieveable even after the two previous legs as I know my run pace is fine for a fair bit less than 2hrs for a half marathon.

We set off on the bike leg and Philippe sets a blistering pace right from the start. I'm dropped in the first 10K. I catch up as a women pulls out on him and nearly causes an accident then his speed sensor drops off his bike. Its only a temporary situation. At 20K he has about 700-800M on me and at 25K I can no longer see him even on a straight road. I keep going but I know my pace is dropping and the distance will be growing, its unavoidable. At 35K mark I've made up my mind to turn back at the roundabout and leave it at a straight 70K. However Philippe suddenly appears back on the other side of the road. I say I'm jacking, he says get on my wheel and lets do the next 10K. Then we'll turn back. I don't want to but say I'll try. His first 30K was under 56minites. I was 60 minutes and I'm absolutely dying in the saddle. We go another 2KM and I try to jack it in again. I'm again convinced to keep going and Philippe drops the pace a bit to give me time to get an 8th or 9th wind.

We drop into Namur and traffic lights are all against us. At one I'm crawling up to and I unclip my right foot but the bike falls to the left. I'm about to hit the deck and I just jump right out of the cleat binding. Obviously my legs are a little bit stronger than a few weeks back when I fell off in similar circumstances. I just land on my feet and set off. I'm laughing at how it must have looked to the drivers.

We setoff back and its uphill all the way out of Namur for about 4km. Again I'm struggling but not stopping. I get a little bit of stickyness to his wheel around 50K mark and I manage a good few km's without getting left behind. Its very hard work though and just a few inches too much between us and I'm gone. Although its cool on the bike as you effectively always have a breeze I know it is very hot. I'm forcing the liquid down even though its making me feel sick. I carry two 750ml bottles so its a fair amount. Does this sound like fun ?

We get back to 8km to go and my legs feel like they have been wrung out. Philippe is well ahead again. I click off 90K on my computer in 3:04:48. Thats as fast as I've done it but I needed carried most of the way and I nearly got on the broom wagon three or four times. Its OK for training but I can't race that fast or I'll blow up. I can't get that speed on my own as its faster than my normal pace and so I need to be dragged to it. I'm looking for a 3:30 cycle leg so I'm well under it today but with an effort beyond what would be OK for me to do on my own. I'm also not sure of the impact of the climbs in Switzerland on my time. I'll need see the course close up.

We get back home and we agree a run, I set out knowing I'm not going the whole distance as its way too hot and I really don't need a run session that much as I can't improve my run fitness that much now. However loyalty gets me out as Philippe dragged me back on the bike by the scruff of my neck. So I need to return the favor and help him on the run leg. Its only fair.

We agree we'll run at his pace and I'm OK with that as its nice and easy and I'm not personally looking for any personal best time at this late stage in my training. Its always been that running has been my relatively strong leg and biking my weaker one(although swimming occasionally dips it toe into weakness too). Therefore mentally I feel my hard work is done on the running already. I'm also 100% sure my 90k on Thursday, my PB 10K on Friday and back to back 2K swim sessions(fri/Sat) have left their mark on my body.

We click off 10K in 1:09 but we're just coasting and its really hot. Philippe says he is definately going for the full 21K as he isn't tired, I'm not going to go that far so I up my pace and take a shorter route home.

I do 14.5KM and my legs are tired at the end. I'm suffering a bit with bladder pain and the intense sensation of needing to pee at the end. I go to the toilet and it would appear I'm trying to pass what feels like a boiling water and ground glass mixture. The pain is intense and it doesn't go away for about an hour. I managed to drink down 1.5 litres of fluid(not beer) and after a shower and some cold/hot treatment on my legs I'm feeling better.

All in all a very tough session for me , especially on the bike. However thanks due to Philippe for keeping me in the game. The bike run was a killer and I no doubt added something to my armoury as a result of the hard work. The run was just punishment in the heat. Hat tip to Phlippe for doing the full 21K run though. Therefore he's now confident of finishing as a result of todays session.

Average heart rate on cycle leg was 145bpm with a max of 169bpm. Max speed was 61.3kmph and average was 29.1kmph. Average cadence(pedaling revolutions) was 87 rpm.

Average heart rate on run was 144bpm and a max of 169bpm.

Just a note for the calorie conscious readers. Todays energy consumption for me according to my watch/heart rate monitor was 3490 calories....nice.

My final jigsaw piece was yesterdays fantastic open water swim. Confidence is growing slowly but I don't want to peak mentally too soon. I'm off to the UK this week and will just take my swimming gear.

Inspiration at lunchtime

Lunchtime run, I've been inspired by Stuart's fantastic 44 minute Polaroid 10K in Helensburgh. I set out for a flat out 10K. My previous best for 10K is 47:38 . My plan is to blast out the 10K and I'll walk the rest(1.8K) to the house.

Its pretty warm and just a light-medium breeze so not bad conditions. First 3K and I'm feeling the pace as I finish the first long hill. I knock off 5K in 21:28 but I'm absolutely dying on my feet at the effort so I know thats as good as it gets and I'll be well over 43 minutes. I get to 7K and I almost stop twice on a long hill I'm so burned out. I've decided that I'm definately not built for speed. However I somehow keep going.

If I thought I was tired at 7K I was absolutely wiped out at 8K and then at 9K it was just the fact it was mostly downhill and I could smell the finish that kept me going..I know where the 10K line is but I must have checked my watch 6 or 7 times wishing the distance to magically get shorter.

I end the 10K in a new personal best of 45:00,08. Its as hard as run I have done and certainly the fastest training session. Sadly I didn't have my Heart Rate belt with me to see how much cardio effort I put in but I've attached the speed,time and altitude stats above.

Thanks to Stu for the inspiration. I'm just leaving you enough of a gap to get to the bar first and get the beers in, so nothing new in that. I look forward to the results from the Clydebank race, let me say now, a sub 40min 10K will be an absolutely huge achievement. Get in there.

Beep Beep

14.26km run at lunchtime with Philippe. A bit more energetic than my usual training run as we know he is ultra competitive and likes to lead from the front. However its a lot closer in the running than it is on the bike so I'm not as easy to drop on the run, especially on the up hills :O). It was a nice pace and we had 10K clocked off in 47:32 and the full 14.26K in 1hr 09min. We had a couple of brief stops for Philippe's dodgy knee but I suspect its not going to stop him on the big day. Its time to let go of the liferaft :O). I'd say at the current pace he will be looking for around a 6hr finish. Which will be more than enough time for him to finish,recover, pick up his medal, get a table and order me lunch and a beer.

Todays HRM image attached, you can see I was working a bit harder than usual and that my heart rate was a little higher(159 average) than the last image(155 average) but the course I was on today has more hills and my pace varied much more than I'd normally have on a training run. The sprints were good fun as its not normally something I do, especially not the last km.

Lunchtime Run

A quick leg stretcher at lunchtime on Monday after the race. 10K in 49:06 and a gentle finsh to around 11.4k. OK on the run but after I finished the calf was stiff same place as I had cramp at the weekend. I attach my heart rate, speed, climb,VO2 stats etc, please remember I'm 42 soon and apart from the last 12 months I haven't seriously exercised since The Jam were at number 1.....make sure you watch that video....