Hills and miles

Last Thursday evening I went along to a really good hill session with Cambridge and Coleridge. We started at the University athletic track and then jogged up to Castle Hill. We then did 3 loops which included some climbs up streets on the hills ! around Cambridge. I was at the back of the group, but managed to complete the session. I could really feel the hills in my legs on the way back. Hopefully I will get stronger and fitter if I continue to do these sessions. The training session was 9 miles in total ! A good distance for a week night. Garmin connect here ;

http://connect.garmin.com/activity/247856996

On Saturday I did Cambridge parkrun. I'm intending to parkrum every Saturday this month ; I will then be in with a chance of a place in the VLM. It was a cold and slippy parkrun and I took it a bit easy, starting towards the back of the field. Other parkruns nearby had bern cancelled because of the conditions (Milton Keynes and Bedford). The run was well marshalled. Unfortunately one runner fell over and he had to be taken to A&E. Hope he is back to running soon. I was fairly happy with my run given the conditions. Garmin connect here :

http://connect.garmin.com/activity/248374361

Later on in the day I attended the Jingle Mile. This was a Fetcheveryone event at the Cambridge University running track. It was the first time I had run a timed mile and I really enjoyed it. It's a different experience to run a mile on track as compared to parkrun. I was pleased with my mile time of 6:46. Garmin connect here ;

http://connect.garmin.com/activity/248374353

There was no long run at the weekend. Instead I ran to work in Histon. It's always a bit hard doing this and I wake up on the way. It was 7 miles to work which took me 1 hour 5. Didn't fancy running all the way back home, as I have done previous weeks. Instead I took the Guided bus part of the way to Addenbrookes and run home from there (2 miles in 17:43). This run took me over 1000 miles for the year to date !

 

Bonfire Burn 10K

I was really looking forward to this race and I was hoping for a new PB. Unfortunately, conditions on the day were terrible. The day before we had had a fireworks celebration at home and during the day it was cold and sunny ; perfect conditions. Unfortunately, the forecast for the day was rain, rain and more rain, which turned out to be correct.  Because it was pouring down we didn't rush to get our numbers at the start. Unfortunately everybody else did the same and the starts had to be postponed by 15 minutes. I managed to shelter under the entrance of a building for a bit while I waited for my wave to start. However by the time the race started I was already cold and wet.

When I was running up the guided busway there was a howling wind blowing in my face and the rain was coming down really hard. I was really wondering why I was running in this race. My glasses were steamed up and very wet, so my vision wasn't that great, but I just kept pushing as hard as I could in the conditions. Unfortunately, I had to stop to do up my laces, so lost some time. I was wet through and my clothes felt really heavy and seemed to be slowing me down. My feet were soaking wet and I was just running straight through the puddles. There was then about a mile off road. I was overtaken by quite a few people on this stretch as I couldn't get any grip. We were then back on the road and I managed to pick up the pace again. Towards the end there were some people saying that the next puddle was really deep, but I carefully put one foot in it and went straight through it.

I was really glad to finish and picked up my medal and met up with Paul and went straight back to his house for a shower. Didn't enjoy the race at all, but in better conditions it would have been a good event. Let's hope next year's event is dry. My Garmin time was 49:44 ; my time in the results was 50:02 ; I think my Garmin time is more correct as I started and stopped right at the start and straight after the finish.

Garmin connect here :

http://connect.garmin.com/activity/240152294

Saffron Walden 10K race report

I ran in this race last Sunday. The pre run organisation wasn't that great at this race, there was a lack of toilets and no map of the course. Met a few people from C&C at the start. Didn't really feel like racing, but gradually got into the event.

This was mostly on trails and footpaths and was more like a cross country run. The course was out and back and uphill for the first couple of miles. It was a surprise when the lead runners suddenly appeared, coming the other direction and people had to pull over to one side to let the lead runners through. Because of this it was difficult to overtake until the turn around. After the turn around which was uphill I managed to overtake quite a lot of runners. We then got to a downhill section which was along a narrow path, where it was impossible to overtake. This meant, though, that you had to keep the speed up and I did a mile in 7:19. At 7K there was a narrow entrance to get through and then an absolute monster hill to get up. At the end you had to run up a narrow track to the school and then around the field into the wind to the end.

I didn't taper for this event. I had ran 15 miles to and from work on the Monday of the week, did a mad 8 mile tempo session on the Thursday night and Cambridge parkrun on the Saturday, where I was only 17 seconds behind my PB, so I was very pleased when I finished in 48:03 a new PB for 10k, on such a challenging course.

It was a bit frustrating on the narrow paths sometimes and a bit disappointing that it was an out and back course, but overall a good race, which I may do again. I felt very satisfied to have run a new PB. May be able to get close to my target of 1:45 for the Peterborough half, hopefully, which is on a flat course and hopefully should be able to get closer to 47:00 on the flatter course of the Bonfire Burn in November.

Garmin connect here :

http://connect.garmin.com/activity/228356954


I didn't get into next year's London Marathon through the ballot, which is disappointing. Probably not doing a marathon next year, now, as will take too much training. Would like to do one really, as I think finishing in under 4 hours should be possible now ; may have to wait until 2014 to find out, though. The training would be hard and sometimes you do think on the 18 / 20 mile runs, why am I doing this, but I had such a great run at the Hamburg marathon this year, that I would like to give a marathon another go soon.

Swineshead 10 mile race report

I ran in this race on Sunday. I dropped the family off at the Oasis beach pool in Bedford and then made my way up the B660 to Swineshead. It was a bit further than I thought and I didn't get to Swineshead until about 11 for the start at 11:30AM. I was about one of the last cars there. I was cutting it a bit fine. I then jogged off to the start and managed to turn my ankle, which wasn't good. It ached a bit, but I didn't want this to stop me running unless I had to. Warmed up and then did some stretchs and then realised I had forgotten my jelly beans and drink, so rushed back to the car. I then had to jog fairly quickly to the start. Will try and get to Swineshead a bit earlier if I run this race again.

Friendly atmosphere at the start, but couldn't hear what what was being said by the organiser. Started off up a hill and then at the top of the hill the Fun run went off to the left and the 10 mile and 5 mile races carried straight on. It was then downhill and then turned off onto an offroad section through Melchbourne Park. It was very hot, but I had started off at a reasonable pace. Was hoping to do the race in well under 1 1/2 hours, which meant a pace of under 9 min / miles. This seemed possible. There was some shade going through Melchbourne Park, the next section, but the path was fairly uneven, so you had to watch your footing. At about 3 miles we came out of Melchbourne Park and the 5 mile race went to the left and the 10 mile race to the right, through Riseley. This also meant the end of most of the shade for the rest of the race.

There was then a climb out of Riseley and I managed to overtake a number of people. I overtook somebody from Bedford Harriers and then he overtook me again on the flat bit. This continued for the next few miles and then he finally pulled away from me. I then started to get hotter and hotter and was starting to struggle. I walked through the next drinks station and managed to cool down a bit.

The race then went out onto the B660 and there was hardly any shade at all. I was finding it very hard. We then came off the B660 and there was a little shade. There was about 3 miles to go and there was another water station. I walked through this and for a distance afterwards. I really didn't feel like running again and was really looking forward to the end. An ambulance had gone past us and up ahead it had stopped and there was someone on a stretcher being put in the back. Not sure if it was a runner or one of the many cyclists who had passed us, who seemed to be doing the same route. Hope they are ok now. This made me think its not worth making yourself ill in this sort of heat. It must have been 30 degrees or over in the sun.

I managed to drag myself to the end finishing in 1:32:51, this was better than last year's time and a PB. I wasn't that happy with this time, but considering the heat, it was ok, I suppose. I had been on track to beat 1 1/2 hours, but really slowed in the last 3 miles, see Garmin Connect here :


http://connect.garmin.com/activity/220765468

This was one of the hardest races I have ever run in. I wouldn't like to run in that sort of heat again. I felt a great sense of achievement aferwards.

This is a great race with a great atmosphere. The course is quite challenging and I think its a good run out in preparation for an Autumn 1/2. I will probably run it again next year ; just hope it's cooler next time. Last year's race had perfect conditions - sun, rain and then sun again ! Starting the race at 11:30AM didn't help, would be better if the race started earlier.

Later in the day I was very tired and ending up going to bed at 8PM. On Monday my ankle swelled up (probably wasn't a good idea to run 10 miles on it, after twisting it !). Picture of it last night :

Raised up my foot last night and I have had bandage on it all day and it's gone down a lot now (Tuesday evening). This meant I couldn't go to the C&C Tuesday session (although my Wife wanted to play netball tonight, so probably couldn't have gone anyway). Hopefully I can run tomorrow.

Tired

I haven't posted for a while. We went on holiday to the Lake District coming back last Saturday to see the fantastic Saturday when Team GB got 3 golds in the athletic stadium. We had a great time in the Lake District even though it was a bit wet (we were camping). Unfortunately, I didn't manage to do any training while we were in the Lake District, so this week has been a catch up week, which has been hard. Last Monday we went to the morning athletics session at the Olympics, which was really great.

On Tuesday I went to a session with the Cambridge and Coleridge club. This was a track session which consisted of 3 x 400M, each with 2 mins recovery and then 2 x 800M with 2 mins recovery and then 1200M with 4 mins recovery and then another 2 x 800M and then 2 x 400M. This was a very hard session, which I am still recovering from now. Really enjoyed it, but I will give it a miss next week and goto the Sweatshop Running Community session on Wednesday next week instead, as I think it will be too much otherwise.

I ran 5 miles on Thursday, but my legs felt heavy and I felt tired. I went to parkrun on Saturday and started near the front, but after the first large loop I knew a PB wasn't on and my legs felt tired and a bit tight, so I jogged the 2nd half, finishing in 24:25.

Last night watched Mo Farah complete the 10000M and 5000M double, which was amazing.

Was supposed to be doing 8 miles at 8:20 pace today, but could only manage the first 4 miles at that pace and then slowed down for the rest of the run. There didn't seem any point pushing myself. I will try and take it a bit easier next week. I then watched the Olympic Men's marathon. Enjoyed watching this and watched right to the end to see the last competitor finish. It was very hot, I think they should have started it earlier.

Cambridge and Coleridge

I went along to another good session with the Cambridge and Coleridge club on Tuesday night. We jogged about 1/2 mile and then did a 1K time trial and then 4 x 3 minutes where the aim was to run out hard for 3 minutes and then try to run back to where you started for the next 3 minutes. I didn't quite manage it the first time, but the second time didn't go quite so fast and managed it on the way back. I took it a bit easy because of my knee, but it seems almost ok now.

I went out for a 1 mile jog, followed by 2 miles at 8 min mile pace, followed by a 1 mile jog last night. This was pretty hard and hot, but I managed it. This is part of my training plan for the Peterborough Great Eastern 1/2 in October, which started this week. I need to run 8 min/mile pace to finish it in 1:45 which is my aim. After last night's run the thought of running 8 min miles for 13 miles seems very hard. It's achievable but will need some serious training.

After going along to C&C for a few weeks I have now joined. I think going along to their sessions will really help with my training.

Very sad news on Tuesday. James Kew from Saffron Striders was killed by an electric cable while out on a training session with the club.

http://www.bbc.co.uk/news/uk-england-essex-18980255

I have been along to one session with Saffron Striders and they seem a very friendly club. There are often members from the club at local races.

Long run

Hadn't felt that great yesterday, but was desperate to get out for a run. Decided to run a slighly different route when I set off at about 8PM. I ran down towards Trumpington and dropped off a cheque for my entry to the Chariots of Fire race in September.

I then headed off to Granchester, running past Jeffrey Archer's house and through the Orchard. The Orchard is a lovely place to go, but I find it unbelievable that they don't tidy away the cups and glasses before they pack up for the evening. There were full trays and the remains of scones on the racks near the kitchen and on the tables in the Orchard.

I then ran along Grantchester Meadows. I love this route. Saw quite a few runners on the path to Newnham. I then want along a very muddy path alongside the river and returned home via Trumpington Road.

Lovely evening for running, not too hot, it would have been too hot earlier. Felt fairly good and only a little twinge in my right knee. Could feel though, that I hadn't run properly for a bit. I ended up running 7.08 miles in 1:08:40 at a pace of 9:42.

Girton 5K

I ran in the Girton 5K (http://www.girton5k.org.uk/) last night. This is a fun well organised race. It's not a course for a PB, as for the first half or so it goes along narrow footpaths where it's difficult to overtake, made even harder last night as it was very muddy.

When I was getting ready to set off it was pouring with rain, so I wasn't sure about going, especially as I was going to cycle. Decided to go anyway, as I really wanted to run, having not run properly for a bit. It was a bit of a long cycle ride, which took over an hour. I was getting worried I might not get there before registration closed (at 7:15PM), but got there with about 10 minutes to go.

Due to the problems I have had with my knee over the last couple of weeks I decided to start at the back and see how I felt. Felt Ok, so decided to speed up. I did it in 25:23 which was slower than last year. A bit disappointed with the time, but starting at the back and with the conditions, probably wasn't going to do any better. Enjoyed the free finisher's beer at the end. Hopefully next year the conditions will be dry and I don't have any injuries, so that I can start at the front.

Garmin connect of the race here :

http://connect.garmin.com/activity/201065766

Physio

Went to Fit for Sport today so they could see what is causing my knee problems. Richard gave my knees a really good examination and there aren't any problems with my knees, it's tightness in my calf muscles which are pulling on my knees, causing them to click and sometimes collapse.

Richard gave my thigh muscles a good workout and gave me some new exercises to do. He told me take it easy for a few days and only do up to about 5 miles at the weekend. If I feel ok and have done a bit of a faster run next week, I should be ok to do the Girton 5K and get my free finisher's beer !

http://www.girton5k.org.uk/

It was a good fun race last year (although some parts you can't pass anyone for ages).

Picture of last year's start :

Cambridge Torch Relay etc.

We went to see the Olympic Torch pass through Cambridge last Saturday. We saw the final leg when Iwan Thomas carried it onto the stage on Parker's Piece on Saturday evening to light the cauldron. It was very wet and muddy, but we had a reasonable view and we all enjoyed it. Can't wait for the games to start. I would have posted some pictures of it we took but they are all rubbish !

We have managed to get some tickets to see one of the athletics sessions on the morning of Monday 6th August. It will be good to soak up the atmosphere, even though we will only see some qualifying rounds.

Went for a run on Sunday. Was planning to run about 10 miles. Started off and felt ok and was running 9 minute miles. Unfortunately after about 2 miles my right knee collapsed and I fell over. I then slowed right down in case my knee collapsed again. It did a couple more times but as I was running slower I stopped myself from falling over. Very frustrating. In the end I ran about 6 miles in 1:05. I did plenty of stretching afterwards ; my right knee was very tight. My knee felt ok on Monday when I was walking and I did a gentle jog of about 1 1/2 miles today without any problems. I still get the occasional twinge when walking, although it seems a lot better today. I am going to continue to take it easy for a bit and I'm going to see the physio on Thursday to see what they say. I may do a gentle jog between now and then and hopefully can do a slow run at the weekend.

I've entered the Girton 5K a week on Thursday and it will run it dependant on what the physio says and how I feel next week, but will probably run it slowly anyway, as it's such a good event.

The week after I'm starting training for the Peterborough Great Eastern (1/2 marathon) run in October, so hopefully I will be back up to speed then.

Crocked

I was going to do a long run of about 10 miles on Sunday, but I woke up with a cold on Sunday morning, so decided best not to run. Went out for a short run last night and my right knee collapsed under me a few times.  Looks like the 2 sessions and parkrun on Saturday last week were too much for me, which is disappointing (I went to the SRC Wednesday session as well last week). I think the tightness in my thighs I had after the sessions has pulled on my knee. Did plenty of stretching after the run, so hopefully it will be ok again soon. Had planned on going to the SRC session this Wednesday night, but I think I will give it a miss this week and have a bit of a rest from running.

I then plan to go to next week's SRC session. It may be best to wait another week after that before I try any more Cambridge and Coleridge sessions.

Cambridge and Coleridge Tuesday session

I went along to the Tuesday session of Cambridge and Coleridge last night. As Thursday's session it started out at the Cambridge University sports ground. A lot more people than Thursday's session. There were a choice of 2 groups ; one was a track session and the other was a road session. Paul who runs at SRC and parkrun (he had told me he want along to these sessions and to give them a try) was there and I chatted with him at the warm up session.

I decided to join the road session. We set off towards Grantchester Meadows via Newnham. On the way we did a quick road session and the leader said runners before one of the group were in the faster group, which I was. At Newnham we did a short sprint session and then we did a fartlek session along a very muddy footpath alongside the river ; it felt like doing Cambridge parkrun as the path was muddy and twisty and turning.

When we got to Grantchester Meadows the group were split and the slower group were given a 1 minute head start along the tarmac path. The aim was for the faster runners in the fast group to overtake the faster runners in the slower group and the slower runners in the faster group to overtake the slowers runners in the slower group. This leg was about 1km. I was in the faster group, but couldn't keep up with the faster runners. I wasn't the slowest in the faster group but I couldn't manage to catch any of the slower group.

The next part of the session was a loop round some tracks. This was up and down hill and slippy so I took it easy.

We then repeated the 1km session back along the tarmac path, with a 45 second gap between the groups. I went with the faster group and managed to overtake one of the slower group.

We then jogged back to the track with one faster session. This was a hard session for me and felt harder than some of the SRC sessions.

I feel that these sessions could really improve my speed and I will probably join the Cambridge and Coleridge club.

Hill session

I went along to a session with the Cambridge and Coleridge club last night. I thought I'd go along and see what I think with a view to possibly joining. The meet point is the Cambridge University Athletics Club in Wilberforce Road. Initially, I wasn't sure I had got there on the right day, as most of the people seemed to be youngsters who were training on the track. Met up with Glyn who organises the session and some other people who were coming along and everyone was very friendly and welcoming. There were 5 of us all together. More people go to the Tuesday night sessions, but that's not such a good night for me to get along to. We ran out over the M11 towards Coton. We started off with 4 up and down hill circuits. I found this hard as I haven't done much hill training. I was at the back but managed to complete all 4. I thought we had finished but then we then had 3 minutes rest and then did another 4, the 2nd 4 in some ways didn't seem so hard, but initially I thought 4 was enough. We then ran back to the meet point.

Very hard session, but glad to have completed it. I had felt a bit lethargic this week and a bit lacking in motivation, so was good to do this session. I think I will try and get along to some more sessions with C&C and may join.

Gorleston Cliffs freedom parkrun

Last Friday I ran 6 miles home from dropping the kids at school. This was really hard going and my legs felt tired. It was probably best that there wasn't much running planned for the weekend ; we went camping to Kessingland near Lowestoft in Suffolk. I had planned to fit in a parkrun at Fritton Lake while we there, which wasn't too far away. I had checked their parkrun news page to see if it was on and there were no announcements to the contrary, unfortunately when I got there, there was a triathlon so the event was cancelled. This was very disappointing as I had been looking forward to trying out a new parkrun course.

Unfortunately, there wasn't time to get to the other nearby parkrun at Gorleston Cliffs near Great Yarmouth. I thought I would check out the course anyway so that next time I can find it (we may go back camping to Kessingland next year).

I found it and did a freedom park run of the course. Garmin connect here :

http://connect.garmin.com/activity/190067252

It's not quite the parkrun course, as I hadn't checked the course out beforehand, but pretty close. Enjoyed this run and did it fairly fast. I had the wind behind me one way. Not sure the course is a good one for a PB. The cliffs only rise by about 30 feet !

I ran 3 miles over the field and then round the village and back today. Nice day for running and I felt fairly good and ran quite fast today.

Sweatshop Running Community

Went along last night to the Sweatshop Running Community (SRC). I have been going on and off since last year and have been going quite regularly recently. I have got to know quite a few people now and see them at parkrun and other local events. Everybody is really friendly and its always a great session. No exception last night. We jogged up to Fulbourn Drift and then did a fartlek session up one of the few hills around Cambridge and around Fulbourn. My legs felt quite tired still after Sunday, but I still managed to put in a decent session. We then all jogged back to the start point which is at Cambridge Sweatshop at the David Lloyd gym for a warm-down.

Here's an old picture of the group :

Heroes Half Marathon

I ran in the Heroes Half Marathon on Sunday. The start and first 3 miles were at the Bassingbourn Army Training Regiment base. I got there in good time and got parked about 100 metres from the start. Strolled over and got my number and chip and chatted to a few people I know from the Sweatshop Running Community. Hardly any queue to get my number. The conditions were very warm and it wasn't feeling that great at the start (had a bit of a headache). Bit of a queue for toilets, but not too bad. And then we were off.

I was hoping to get close to 1:45, which would have meant an 8 minute mile pace. After the first mile, I knew that pace was too fast, with the heat and not feeling 100%. Also the furthest I had run in the last few weeks was 9 miles, so probably not enough, but I've been recovering from the Hamburg Marathon on 29th April so haven't done many longer runs. Settled down to 8:30 pace, although at mile 4 I felt good and speeded up to an 8 min mile pace. The course then went onto a long straight uphill run without any shade. At 6 miles there was a water station, which I was really glad to get to. Had a few sips and the rest went over my head to cool down. Next 2 miles I slowed down even further and did these 2 at 9 min / mile pace. I then had some jelly babies, but they were a bit old and hard !

From 9 miles I was determined to beat my time set at the Peterborough Great Eastern back in October, as I know I'm fitter now and the Hamburg Marathon has made me more confident in my abilities and my pain threshold has increased ! A half marathon can't possibly be as hard as the last 4 or 5 miles of a marathon ! It was still hot, though and I saw a runner near the end who was in a bad shape. I heard afterwards it was quite serious and he had to be taken to hospital. He's ok now, thankfully. Pushed on and completed in 1:53:34, a 25 year best !

You can see from the picture it was hard and I was glad to finish. Felt exhausted for the rest of the day, but was pleased with my performance, considering I wasn't quite ready for the race.