Progress so far and DRXC Sinai

Well, here we are in December, the first snowflakes have just made their appearance, the days are about as short as they are likely to get and some Christmas trees have even been put up.... it is also the time of year when I had hoped to have completed the first part of my training for the Rome marathon which was all about building my speed over a 10k distance: You may recall that the rationale behind going about it that way was that last year’s objectives (primarily the Lakeland marathon) meant that I had concentrated more on endurance and hill work and had neglected things like lactate threshold training, tempo runs etc. As a consequence I found that not only did my 10k pace hardly improve from the beginning of 2012, but my ability to improve my half and full marathon pace was also impacted.

So how have I done? I certainly feel considerably faster than I was in September, I believe my form has improved as well and I feel that my tempo runs have become not only faster, but stronger as well: No longer does my body shout “pleeeeease make it stop!” between wheezes, it actually moves forward with a greater sense of purpose and determination, even to the end of the tempo run!

I also had a moment of inspiration on one of the Harrier training sessions a couple of weeks ago (we were doing fartleks I think), when I noticed one other runner in particular making much larger strides than me – larger than would be justified by the difference in our respective heights. As an experiment (or even an act of desperation) I tried lifting my knees a bit more during the next interval and I immediately felt that make a difference in my speed at the expense of no perceptible additional effort: I did all remaining intervals like that, making sure I did not overextend (and spoil the midfoot strike I’m so happy with) and the result was the same. Looking at my Garmin data afterwards I was pleased to see that it didn’t really impact my cadence either... so that’s what I’m concentrating on technique-wise. Not so much on slippery (muddy / icy) terrain yet (I still want to have my feet very close to the ground in such circumstances), but certainly something to work on.

But that’s hardly an objective review of progress so far, is it? It isn’t, so I’ve planned two time trials this weekend (5k on Saturday and 10k on Monday) to see where I am... I seriously doubt I will achieve the arbitrary goal of 10k in under 40’ I set myself in September, but I’m not too hang up on that to be honest... I just wanted something that would really stretch me but that sounded almost achievable (I find it hard to put your maximum effort in a goal you know you stand no chance of achieving).

Once done I can then look at my marathon goal finishing time (currently 3h 30’) and see if I need to re-assess it, before beginning the second part of my training in January, focusing on distance. In the mean time I will take a bit of a break from formal training and spend the Xmas holidays running for fun: I might take Dash for a comfortable run in Bradgate Park, do some hill-reps (because I need them - read on!) and generally add some variety and not worry about training structure. 

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This Sunday past, we had the second in the series of the Derby Runner Cross Country races, at Sinai park. It wasn't as  muddy as the first one (although there was some ice), but the queues to get over stiles and through gates were still there: the worst one was at the end of a long downhill and before a steep hill on the other side... instead of being able to let momentum carry us downhill and up the other side, we had to stop half-way down, shuffle, stop, wait, shuffle some more then over the stile and only then tackle the hill... A bit frustrating, but I suppose it was the same for all participants, so can’t shout too loudly.

But the main feature of the race were the hills! To begin with the start was straight uphill and I thought that was just there to intimidate us... wrong, it was lulling us into a false sense of security! “Come along” it was saying, “look at what a scary hill I am, there can’t possibly be anything worse anywhere on the course can there?” But there were... two of them in particular!

Let’s just say I should make a habit of heading over to Croft hill every time I work from home and get some more hill reps in!

But for a second time, I followed the race with a yoga session at the gym... legs a bit painful, but between that and a warm bath afterwards it’s probably the best stretching and relaxation routine I could come up with! Add to that a juicy steak for dinner and the Monday off and you are laughing!

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I guess that’s enough for now... I’ll be back next week with the results of my time trials and some other bits and pieces that have been on my mind for some time now...  

Why we run...

As some of you might have noticed, I have missed a few entries – in fact I had to take about a week and a half out of my training to avoid injury: my hip started giving me some trouble and as it was suspiciously like a pain that caused me to have to give up running altogether for 3 months last year, so I thought I’d take it easy for a while, rest and go for the odd swim instead.

The problem I have when I take a break from my exercise is that all the energy I normally put into it turns into a vague and all-encompassing feeling of frustration, pointless dwelling on unrelated events, concern over the number of runs I will end up missing and the consequences of that on my fitness and so long... which as you can imagine doesn’t make me the best person to be around! It was to Demi’s great relief then that I declared myself fit to run again last Thursday and she wasted no time in suggesting that I went for a run that very evening!

A couple of sessions later I was back up to pace, all the frustration had evaporated and I was back to being the adorable runner you all know and love! :-)

Moral of the story? Keep running or you'll die alone, unloved and unfit!

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On the 18 November was the first race of the Derby Runner Cross Country League in Markfield. It comprises of 6 short cross country races (each between 5 and 6 miles long) and I had only taken part in the two last ones last year... I spotted it in the Harrier’s calendar just in time this time round and realised that I would be available for all 6, so I have put all the dates in my calendar and will make a conscious effort to turn up... I enjoy cross country / trail running; apart from the scenery, I like the more 'technical' challenge and   the variability of even the same course in different weather conditions...

But I also want to start running in more races with the Harriers and I thought that taking one league (6-7 races) at a time, I stood more of a chance than making a grand resolution and then fail miserably...

Markfield itself was a strange race, the course was very, very muddy throughout (ankle deep in some stretches), many sections were over narrow paths where you overtook at your own peril by running through nettles and thorns and there were long queues to cross two stiles in particular (according to my Garmin I spent a total 4’ 27’’ standing still and queuing!). Add to that fallen trees in the wooded sections and a first aid service that picked the day to not turn up and you have great grumbling potential... To the contrary however most people I spoke to seemed to have enjoyed themselves: it was a lovely sunny day (I ran with my sunglasses on), the scenery was breathtaking (the bit by the reservoir especially picturesque) even if we were too busy to admire it as much as it deserved, trying not to slip ... Racing down a slippery hill to a gate with the sun in your eyes was almost as fun as trying to power up the other side only to find your feet slipping in the mud but that’s what cross country running is all about after all! Can’t wait till the next one on 2^nd Dec!

Unfortunately I didn’t take any photos on the day, but here is one of me coming up to the finishing line courtesy of the official Huncote Harrier photographer – the full set can be found on the Harrier Flickr page:

(c) Huncote Harriers

In terms of performance there is no point comparing time and pace with other races, given the conditions, but I felt I did reasonably well considering it was my first race since July: I was slightly slower than runners who usually finish ahead of me and slightly faster than runners I finish ahead of... about half way down the overall classification - lets see if I can improve in subsequent races.

The team - (c) Huncote Harriers