Author Archives: Ben

Bristol Half Marathon Training: Week 4

by Ben

The end of week three involved some pretty tough sessions (a lactate threshold run on the Friday and a 12 mile progression run on the Sunday), and I came into the week glad of the chance at some recovery.

Book plan:
Monday: Rest
Tuesday: 8 miles General Aerobic + strides
Wednesday: 7 miles General Aerobic
Thursday: Rest
Friday: 8 miles General Aerobic
Saturday: Rest
Sunday: 9 miles General Aerobic

My plan:
For the second week running, no deviations!

Monday:
Rest day.

Tuesday:
I had an eight mile run scheduled, but life just got in the way, and this became the first run of the training plan that I abandoned completely. If I’m honest, this wasn’t just about other stuff – the amount of running I’ve been doing on this plan far surpasses anything I’ve been doing before, and I’ve been bordering on overtraining. Put that together with work and a toddler that doesn’t want to sleep, and I felt pretty low at the start of this week. I’ve been here before; the first few weeks of a training plan are always hard, and this one even more so. Hopefully, an easier week, and better management of some of the other issues, will help for the rest of the training plan.

child-sleeping

Training this week might have gone better if I’d got out of bed earlier!

Wednesday:
After skipping my run the day before, I then found myself too tired to bring myself to run before work on the Wednesday – not a good place to be! Thankfully, I was able to use my running club to get myself out of the funk. A 7 and a half mile run, sandwiched between half mile runs there and back helped to claw back a little of the lost mileage, and running with other people is always so much easier. I intentionally dropped down a group for the easier pace during my recovery week, and it was good to catch up with some people I hadn’t seen in a while.

Thursday:
Rest day.

Friday:
Again, I didn’t manage to get up and do this run before work, so I had to squeeze it in after. This was a pretty ‘nothing’ run; my pace wandered around a bit, but it was never too hard. I made things a bit more entertaining for myself towards the end, by challenging myself not to cross over my ‘outward’ route. It’s the little things that keep me going sometimes!

Saturday:
Rest day.

Sunday:
For the recovery week, my long run was only 9 miles, dropping from the 12 of the week before. Despite missing some miles earlier in the week, I wasn’t tempted to make any more up on this run: I knew I’d need my energy for the rest of the plan. Lolly and I were marshalling at the Junior parkrun, and the plan had been that I would do my run and meet them there, but continuing the theme of the week, I didn’t get up in time! On this occasion though, it was a rare lie-in for my daughter, so I didn’t regret it much. As it was, we headed out to parkrun, cheered the youngsters around, and then I set off with no route in mind at all. If there is anything worse than doing a ‘long’ run when you’re not feeling up for it, it’s doing a ‘long’ run when you have no route in mind! The whole run was a hodge-podge of other routes that I didn’t really enjoy at all, but I got around it and survived the week. And for once, that was all that mattered.

Summary:
Obviously, this was far from my best week. Mentally and physically, I just felt drained. But… that is part of the reason that these plans have recovery weeks, so I guess it was well timed! To be honest, even at the end of the week, I was still feeling pretty knackered, and I knew that training ramped up in week five to eight, with increased speed work, though both weeks five and six included Wednesday evening races. Onwards and upwards I guess…

Bristol Half Marathon Training: Week 3

by Ben

After some deviations during Week 2 to fit in the Yeovilton 5k, this week was just about following the book, getting the miles in, and trying to hit all the workouts. A bit of travelling, and the hot weather, meant that I knew things would be a bit difficult to juggle around. Especially as Lolly is coming to the end of a college course, meaning that it’s important I can be free to look after the small child as much as possible in the evenings.

 

Sunshine-free-sun-clipart-public-domain-sun-clip-art-images-and-3

It’s lovely to see, but it does make running HARD!

Book plan:
Monday: Rest
Tuesday: 8 miles General Aerobic + hill reps + strides
Wednesday: 9 miles Endurance
Thursday: Rest
Friday: 8 miles Lactate Threshold
Saturday: Rest
Sunday: 12 miles Progression

 

My plan:
Exactly the same, no deviations this week!

Monday:
Rest day.

Tuesday:
This run (8 miles General Aerobic with hill reps and strides) caused some agonising, on two fronts, which combined to make about five different problems! Firstly, I was working in west Cornwall, which meant that if I was to travel from home and back, I’d have something like a twelve hour working day. So get out for a run beforehand, I’d need to leave the house before 5 am. Now, while I’m trying to force myself to run in the mornings – and it’s taking a lot of forcing, because I really am not a morning person – there was no way I was getting up when the clock still started with 04 for a run. So then, I’d have to do the run afterwards. In fact, as my parents live in the exact town that I was travelling to, I planned to run straight after the job I was doing, and then travel back after. Except for the second issue: the temperature. Monday had been pretty warm; in the afternoon the temperature got up to around 28 degrees Celsius. It was lovely – unless you had to run in it. Tuesday was forecast to be even hotter, and it wasn’t due to cool off much in the evening either. So back to Plan A: running in the morning? It would have to be. But I still couldn’t face that pre-5 am wake up call, and so I opted for a third way. I would complete my work on Monday, have dinner at home, and then travel down to my parents’ house in the evening, so I could get up early, but not too early, on Tuesday to run.

The run itself went pretty well. My parents live in a pretty small town, and so getting eight miles in involved a bit of fiddling about. It’s also much hillier than Taunton, but that’s fine – especially for the hill repeats at the end of the run. I completed something in the region of 6.5 miles, and somehow even managed to get a “2nd Overall” on a Strava segment. (Which given this was meant to be a General Aerobic paced run, probably means I was going too fast.) The hill repeats were really tough, and on a much more significant hill than the previous week. The strides were also reasonably tough, and I think I embarrassed a couple of school girls who’d sang “running, running” (Naughty Boy featuring Beyonce) at me as I went past them. Only for me to jog back past them, and then sprint past them, and then jog past them, and then sprint past them as I continued my shuttle sprints. Overall a good session, and done before it got *too* hot.

Wednesday:
I had originally planned to run my midweek medium-long Endurance run with the club in the evening, but once again I looked at the forecast and figured that I’d rather run in the relative cool of the morning. So, I quickly pieced together a route, and then at the last moment, decided to run it the opposite way around! Mostly so that I would get the bits where I was running on the road out of the way early, before there were too many cars, and also so that I could run alongside the river towards the end, when it might be starting to get a bit warm. There’s little to say about the run, it was a reasonably easy effort, and perhaps I should have run it a little harder, but I’m still a little bit awed by the weekly distance, and I knew I had harder runs coming up. I did have to slow down quite significantly towards the end, when a herd of cows were in the gateway that I had to go through, meaning that I had to go straight through the middle of them. To our mutual annoyance.

Thursday:
Rest day.

Friday:
The return of the lactate threshold run. I’d skipped this in week two, as I was doing the Yeovilton 5k, and this time I knew I had to push harder on the threshold intervals. One thing that Faster Road Racing repeats over and over again is that threshold runs are one of the most indicative of race pace, and one of the best ways to improve race pace. So most weeks, the lactate threshold run in the key workout, so I want to be getting it right. In week one, I’d ran to heart-rate, and found that I was doing my intervals at about 7:45 per mile, which after some discussion with club mates (well, Scott) we determined was too slow. So this time, I did some research, both in the book and online, and calculated that I should be running the intervals at just slower than 7:00 per mile. The obvious advantage of running to heart-rate is that you can run hillier routes and know that you’re still putting the right amount of effort in, whereas running to a pace means that on a hilly route, you might push too hard uphill, or too little downhill. With that in mind, I opted to run along the canal, to guarantee a lovely flat route for my pace-based run.

With having skipped the threshold run in week two, I’d jumped straight from week one’s 14 and 12 minute intervals to 18 and 15 minutes. At a much faster pace. Oh boy. It was tough. I know this, because Strava told me so. Still, I managed it: both intervals had a pace of roughly 7:05 per mile. Interestingly, my heart-rate was exactly where the book suggested, and where it had been in week one. So perhaps my body was just particularly stressed in week one, and so the same heart-rate equated to a slower run. Who knows. I may well stick to threshold sessions along the canal for the rest of the training plan though!

Saturday:
Rest day, thank God!

Sunday:
Gulp. If I hadn’t been looking forward to the lactate threshold run, I certainly wasn’t looking forward to the progression run. Twelve miles, which was the furthest of the plan so far, but I also had to run faster as I went along, finishing at my threshold pace. It was back to running based on heart-rate for this run, which meant that I was free to incorporate some hills into the run. Which is pretty vital if I want to avoid doing the whole thing along the canal! I basically split the whole run in six chunks: half a mile warm-up, followed by 2.5 miles at 141 to 150 bpm, 3 miles at 145 to 160 bpm, 3 miles at 150 to 165 bpm, 2.5 miles at 155 to 174 bpm, and then a half mile cool down. Within each chunk, I also aimed to increase my heart-rate and pace, but I was less concerned about that.

progrun

Pretty much nailed it.

So, how did it go? – Surprisingly well, actually. By mentally splitting the run into chunks, it was easier to motivate myself, and it meant that I was focused on achieving my target for that chunk, rather than worrying about how far I had left to run. I managed to increase my pace (and more importantly my grade-adjusted pace) each chunk: from 8:11 min/mile to 8:01, to 7:50, to 7:20. My fastest mile of the run was the eleventh, which was 7:10; faster than my current half marathon PB pace, which is encouraging. Within each chunk, my pace (and heart-rate) didn’t quite progress as linearly as I would like, so that’s definitely something to work on for this session, but overall I’m happy to call it a success.

Summary:
This week I set out to follow the book exactly, and just try and run strong, and I’m pretty happy that that’s what I achieved. The week ended with two particularly tough sessions, and although they felt every bit as difficult as they looked, I’m happy that I ran both hard, and have no regrets. This is the last hard week of the first meso-cycle; Week 4 is a recovery week, before the focus of the training shifts from endurance to speed work. During that cycle, I have two races planned, the Haselbury Trail 10k (which I also raced last year) and the next Yeovilton 5k, so it will be important to get the balance right between training and racing. But for the moment, I’m feeling pretty good, if very tired, with how the training plan is going.

Quantock Beast: race review

by Ben

For the second year running, I took on the aptly named ‘Quantock Beast’ as the most recent race in the Somerset Series. This is put on by the Quantock Harriers, and is only a few miles outside of Taunton at a National Trust property, Fyne Court. It’s a beautiful little estate; the manor house was destroyed in a fire sometime in the 1890s, but the grounds and outbuildings remain, and we often come up for a ramble around.

As usual, I was packed and ready to go far too early, and we arrived with well over an hour and a half to go before the race. A decent amount of time when you’re at a big city race, probably, when you have to fight through queues and crowds to achieve anything. In a race that attracts just over 100 people, it just meant that I’d turned up at about the same time as the volunteers! Still, I’d rather be early than late.

We opted to park in the ‘overflow’ car park, rather than drive into the estate itself, and when we pulled up I thought that I vaguely recognised the chap in the car beside us, but thought little more of it: the Somerset Series races tend to attract a regular crowd, so it was probably just a case of a familiar face, but noone I actually knew. In fact, I was right – but he had me at a disadvantage:
“Hi, it’s Ben isn’t it?”
Bugger, so he knows who I am – should I know who he is? I rack my brains, but don’t come up with anything. Hopefully this won’t be too embarrassing.

As it turned out, he read this blog, and had seen me at a couple of the Yeovilton races as well – so it was nice to meet you Craig, just a shame that you were running for Wells. But more about that later.

13585052_10154984201047067_8940986989210564080_o

A pretty good club turn out! (The dog didn’t run…) Credit: Simon Denson

Eventually, some of my club mates began to arrive. In fact, we ended up having a pretty good turnout. I’d known that about half a dozen would be there, but we had more than double that. I headed off with Tim and Iain for a one mile warm-up, in which we tried to avoid hills as much as possible, though it’s pretty tricky in that area! We arrived back just in time for the club photo, and then began to amble over to the road for the start.

The course begins with a long downhill stretch on the road, before heading along a narrow trail up the next hill. Last year, I’d got caught behind one of my club mates, Nigel, who has the general tactic of sprinting downhills and walking uphills. So this year, my main target early on was to make sure that I beat Nigel to the bottom of the road, without killing my legs too much. (How much of racing is like this, small races within the race?) It’s a bizarre feeling, a steep downhill to start a race. Your mind is screaming two things: “Pace yourself, you silly bugger, you’ve got to get around a whole nearly 10k race, and there are lots of up bits later. Long, tiring, horrible up bits.” And, alongside that, “Wheeeeeeeeeeeeeeee!”

13619983_2054723848086532_354691157212494855_n

‘Flying’ down the hill. I actually look like I’m trying to slow down, but I promise I was going quickly! Credit: Rach Maclean

For the sake of honesty, it was also saying things such as:
“Hmmm, maybe I could go faster, but Tim is only just ahead of me, and he’s quicker than me, so I probably shouldn’t, because then I’d probably destroy my legs and not be able to climb the hills later.”
“You know, without this massive downhill, maybe we wouldn’t need such a brutal uphill later.”
“What are we having for dinner?”
“Gosh, this road goes on for longer than I remember.”

Then, all of a sudden, we’re at the bottom of the hill, and our mad dash down a tarmac road turns into a careful run along a narrow, climbing muddy trail, with tree roots and fallen branches to watch out for. The good stuff. I enjoy road races, because they set the benchmarks, let me get the PBs that I thrive. But if I’m being honest, I have far more fun off-road, having to be constantly aware of where each foot is going to land, where the path is about to turn, whether the terrain is going to support me properly, or whether it’s slippy, uneven or loose. There’s a thrill that comes from running off-road that simply can’t be beaten, and the more off-road, the better.

Through this first off-road section, I stayed pretty much on Tim’s shoulder. While he’s far quicker than me on the road, I have more trail experience, and I think the two combined to put us at around the same pace early on. I dropped back for a while when I had to stop to dig a stone out of my shoe, but caught back up during a steep downhill which I was willing to fling myself down. I’ve learnt that there’s a trick to racing downhill off-road: Disengage brain, lean forwards, go for it. Mostly it works. Sometimes you incorporate a few rolls into the technique. They aren’t intentional, but they rarely actually slow you down much!

Although there are certainly some significant (at the time) ups and downs in the first half of the race, the major climb kicks in about 2.5 miles through. It lasts for over a mile and a half, and climbs from about 500 ft to 940 ft. Last year, I had found that by using ‘run-walk’ intervals, I either kept up with or overtook those around me. Based on this, I opted to use the same tactic again. But whether I was simply taking it too easy, or the wetter course made the climb harder, or that I just wasn’t as prepared for it, this year I was losing places and time quickly on the ascent. The initial climb is on a wide track, and it was here that I lost most of my places. After a quick drink break at the top of that section, the climb continued, but on much more difficult terrain. This acted as something of a leveller: noone could go too quickly on it, and it probably suited me a little bit more than some others.

I’d lost Tim on the early stretch of the climb, and now I was running along with a lady from Taunton AC (I’ve since discovered she frequently runs with our club on Wednesday nights too.) She’d passed me on the climb, but now we seemed pretty well matched, and I tucked in behind her for the rest of the ascent. As we neared the top, we passed a runner doubled over on the floor by a marshal. As I went past, I glanced down and realised that I knew him from parkrun. I briefly considered stopping, but realised that there was nothing that I could do, and he was with two marshals anyway.

IMG_0337a

The final stretch: I have to admit, I remember them being further back… Credit: Lolly

After all the off-road climbing, the race finishes just the same as it starts, with a long descent along the road. At this point, I eased ahead of the lady from Taunton AC, and just let myself run at a fast, but natural, pace. I dropped back into Fyne Court, and a glance behind told me that I probably didn’t have to worry about being passed, but there was similarly noone ahead for me to challenge. With this in mind, and knowing that I was a couple of minutes slower than the year before, I eased off a little to the finish line.

All done for another year – but there was the presentation to come. Before the race we’d been aware that there were both male and female team prizes, and we’d been looking around to see how many there were from each club. With me, Tim and Iain all finishing in the top-20, we figured we had a decent chance. The first set of provisional results confirmed this: Iain had finished in 12th, Tim in 17th and me in 19th. Taunton AC had had men finish 2nd and 3rd, but they were their only two. Wells had placed 8th, 10th and 35th. Some quick mental maths confirmed that if the prize was based on positions, we’d have it. It wasn’t. The accumulated finishing times of Wells had beaten us by a full three minutes. If you’d just been a bit slower, Craig… But, there was yet light at the end of the tunnel; we might not have clinched the men’s prize, but our women did win theirs!

This was a great race yet again, and after some problems with runners getting lost in the past couple of years, the organisers put even more effort in this year to make sure there was no chance of anyone going the wrong way at all. All being well, this is already in my calendar for next year.

Bristol Half Marathon Training: Week 2

by Ben

The second week of my training involved making a few changes to fit in the fourth race of the Yeovilton 5k series. I had contemplated dropping the race to allow me to focus on my half marathon training, but achieving a sub-20 5k has been a target for a long time, and I knew that this month I had a good chance of doing it. With that in mind, I made the adjustments below:

Book plan:
Monday: Rest
Tuesday: 7 miles General Aerobic + hill reps + strides
Wednesday: 8 miles Endurance
Thursday: Rest
Friday: 8 miles Lactate Threshold
Saturday: Rest
Sunday: 11 miles Endurance

My plan:
Monday: Rest
Tuesday: 7 miles General Aerobic + hill reps + strides
Wednesday: 4 miles (Yeovilton 5k race + warm-up)
Thursday: Rest
Friday: 8 miles General Aerobic
Saturday: 4 miles (parkrun + warm-up)
Sunday: 11 miles Endurance

Monday:
Rest day.

Tuesday:
This session was a similar format to last week’s Tuesday run, but slightly further, and with the addition of hill repeats. After my watch crashing during this run last week, I chose not to use the workout I’d programmed, and rather just to manage the run myself. This worked out better than I was expecting to be honest! Again, the morning miles were tough to start with, but I soon settled into the run. The hill that I chose to use for my repeats turned out not to actually be as steep as I’d remembered, which was slightly annoying, but overall I found this session worked pretty well – it seems a good way of including a small amount of speed work in the week, without going crazy.

Wednesday:

sub20

Wooo!

Rather than the eight mile endurance run that the book suggested, I was running the Yeovilton 5k in the evening. Pretty much everything was ideal for the race: I was running well in training, the weather wasn’t too hot, and my day at work hadn’t been too tiring. My nutrition through the day probably wasn’t perfect, but hey, can’t have everything! Last month, I’d ran a perfectly paced first 3k by following a young lady from Tiverton Harriers, but then dropped off the pace over the last couple. Seeing her at the start again this month, I decided to see try to follow her again.

This was a mistake. Unlike last month, when she ran pretty much exactly 20-minute pace for the entire race, she hared off this time. Of course, my tactic meant that I did the same, and completed the first kilometre in 3:45 – well inside the 4:00 needed for my target. After this point, I realised that I should manage my own pace, rather than base my running on someone else, that frankly, I knew nothing about. Long story short, I held a 4 minute kilometre pace for the next couple of kilometres, and although I dropped off a bit towards the end, I finished in 19:50, smashing both my previous 5k time of 20:15 and my target!

Thursday:
Legs felt completely broken after the race the night before. I really need to consider cool down runs after hard races. Thankfully, it was a rest day.

Friday:
The book had a lactate threshold run in on this day, but after a 5k race on Wednesday, and with a parkrun planned on Saturday, I made the decision to change this to an ‘easy’ General Aerobic run. I toyed around with whether to run in the morning or evening, but as I was leaving home early to drive down to Cornwall for work, I decided to run it in the evening. Unfortunately, I had some… bowel issues that afternoon, and all I will say here is thank you to the staff at the Sports Centre 2 miles into my run, who let me use their toilets! Otherwise, this was a pretty nondescript training run: the pace was pretty comfortable, averaging around 8:45.

Saturday:
My birthday! I’d originally hoped to go down and

13710615_906681082775750_8539951632502928991_o

Considering that I was ‘taking this easy’, I seem to look pretty rough! (in red)

do some parkrun tourism at Parke parkrun, but both Lolly and I were exhausted from the week, and so in the end we just stayed in Taunton, and I headed over for a pretty easy effort at Longrun Meadow, getting around in just over 23 minutes, with a pretty significant negative split.

Sunday:
After a hard 5k on Wednesday, eight miles on Friday, and another four on Saturday, I wasn’t really feeling up for this run at all. In fact, the title of the run on Strava sums it up: “The ‘maybe 23 miles in three days was a bad idea’ run”.

Okay, so maybe it wasn’t that bad. I maintained a quicker pace than my Friday run, and even incorporated Rumwell hill in towards the end. Mentally, this was a really tough run; it wasn’t until I was around eight miles in that I stopped worrying about how much further I had to run. But physically, it wasn’t actually as bad as it seemed like it was going to be.

Summary:
Overall the inclusion of the race definitely impacted heavily on my training this week: I wasn’t able to include a threshold run, and splitting the Wednesday mileage across 5k events on Wednesday and Saturday was both physically demanding, and skewed the mileage to the end of the week. I’m still planning to race the Yeovilton 5k in both August and September, as well as the Haselbury Trail on the first Wednesday of August, so this is something I’m going to have to bear in mind for each of those. I’m used to running more frequently, but less far than this plan, so the planned runs all being seven miles or more is taking a little bit of getting used to, but I’m hoping that it will have result in a significant improvement in my endurance running, especially the mental aspect, which I struggled with this week.

Bristol Half Marathon Training: Week 1

by Ben

When I sat down last winter to plan for this year, there was one thing that dominated my thoughts: a sub-90 half marathon. With two training cycles to improve on my 1:36:37 from last year’s Burnham Half, it seemed a realistic, if difficult proposition. Unfortunately a fall on the coastal path scrapped off my entire spring, so I’m now coming into the autumn a little unsure where I should be setting my target. In my heart I’m still aiming for sub-90, but in reality, I think that has become something of a pipe-dream now.

faster_road

My current bible.

To give myself the best chance though, I am following a set training plan for the first time. Previously, I’ve always looked at a few and then built myself a plan, loosely based on what I’d seen, and planned around a number of club runs and similar that I did. But, I hadn’t really seen the improvements that I wanted. A couple of people that really inspire me, and have seen massive improvement in their running are Teal, from Miles to the Trials, and Matty, from Running Matters. Both have used the Pete Pfitzinger/Scott Douglas plans from Advanced Marathoning. Clearly, as I’m not doing a marathon, that isn’t any use to me, so I have opted to use a plan from Faster Road Running: 5k to Half Marathon, by Pete Pfitzinger and Philip Latter. (Hopefully all the good stuff doesn’t come from Scott Douglas!)

The plan I am using is the lowest mileage of the half marathon plans; but even this is more than I have typically done in the past. It builds from 31 miles per week up to 47, while I have typically trained from about 20 to 35 miles per week during half marathon training in the past. As a result of this, there is more ‘slow’ running than I have done before, which is a bit of a worry – will I get quicker if I’m running slower? On the other hand, I typically perform relatively better at 5k and 10k than the half marathon, so hopefully getting significantly more distance in my legs will help to counter that. Of course, the plan does have plenty of targeted quicker running as well, particularly in the second meso-cycle, when most weeks have both speed intervals and tempo runs.

So, introduction done, let’s have a look at week one:

Monday: Rest
Tuesday: 6 miles General Aerobic + strides
Wednesday: 8 miles Endurance
Thursday: Rest
Friday: 7 miles Lactate Threshold
Saturday: Rest
Sunday: 10 miles Endurance

Immediately, by mere consequence of being an ‘impersonal’ training plan, this threw up lots of variations from my typical training – I normally try to run parkrun most Saturdays, but I’ve always accepted that this doesn’t fit in brilliantly with training. I almost never run on Fridays, and the concept of a run with two purposes (general aerobic and strides) has never featured in my training.

Monday:
Rest – Nailed it. After a race on Sunday, I was more than happy to take the day off on Monday. I would have liked to have got a decent stretching and rolling session in, but you can’t have everything!

Tuesday:
This session was a combination of two types of running, and it wasn’t entirely clear how this should be achieved. Reading through a few section of the books, I interpreted that the 6 mile session should be made up of 5 miles ‘General Aerobic’ aka ‘Easy’ running, followed by 1 mile of 100 metre sprint repetitions. Due to work and home commitments, I did this first thing Tuesday morning, an unusual time of day for me to be running. The five miles of easy running went okay, although I always struggle to get going in the morning, but then my watch crashed as it tried to go into the sprint reps. This was less than ideal, and I ended up basically doing a fartlek session of ‘I’ll sprint to that lamp-post’, ‘I’ll jog gently until that tree’, and so on. Distance wise, I ended up very slightly short, but I probably didn’t get full value out of the reps by doing them in such an ad hoc fashion, so that’s something to work on for next week. All in all though, an okay start to the week.

Wednesday:
This session, an 8 mile endurance run, which is repeated most weeks, is one that works out pretty well for me: our club meets on a Wednesday evening, and the groups that I run with do around this sort of distance. This week, it ended up slightly short, about 7.6 miles, which normally I could add on to easily, but as we had a club committee meeting after, I didn’t. Running with a group meant that it was harder to keep my heartrate and pace as consistent as I would like, but overall, a good solid mid-week medium-long run.

Thursday:
Rest day.

Friday:
Although I’ve done some threshold, or tempo, running before, I have to admit that it’s not a session that I’ve done anywhere near as often as I should have, and it’s through this training that I think I’m most likely to make improvements. As such, it’s the session that I’m most keen to get right. Described as a 7 mile LT (lactate threshold) run, most of this run is actually at a gentle pace, with two quicker intervals: 14 minutes and 12 minutes at LT pace, with a four minute jog between them. I ran this session based on heart-rate, and like on Tuesday I ran before work in the morning.

W1LT

The two hard intervals are consistent with each other, but I think they need to be a little bit harder yet.

How did it go? I’m not really sure. My gut feeling is that I didn’t run hard enough – I was at the top-end of the target heart-rate band for the entire LT intervals, but it didn’t feel particularly tough. Looking online, the common consensus seems to be that this should be ‘comfortably hard’, and around 10-20 seconds slower than 10 km pace. My pace was 7:45 in both intervals, compared to my 10 km race pace of 6:53 (from the Round the Tor 10k). Looking at this, and the advice online, I’m going to try running this session to pace next time, and see how that feels, and look at where my heart rate is, and then make a judgement for the rest of my training.

Saturday:
Rest day – no parkrun for me. I’d been tempted to get my volunteering count up, as I’m not far off being able to claim a purple 25 t-shirt, but I didn’t get my act together in time! Mowing the lawn and painting the shed were pretty hard-work, but probably don’t count as ruining a rest day!

Sunday:

fb_img_1468232490849.jpg

Club running

The last time I ran further than 10 miles was the Exmoor Stagger, last October, and although I did run 9 miles a couple of weeks ago, I decided to run with our club’s ‘Sunday All-Stars’ to help me get over the mental barrier of double-figures. It was a good, friendly group, and I didn’t even really notice the distance. We stopped a few more times than I would like – once I’m out I just want to keep running, rather than stop for photos and the like, but that’s the trade-off for running in a group! My heart-rate was right at the bottom of my target band, but given the step-up in mileage, I was perfectly happy with that. A pretty solid run.

Summary:

I was quite concerned about the mileage, particularly given I’ve had a couple of quieter weeks due to a cold, but my body seems to have coped reasonably well. I need to work on including more stretching and rolling sessions during the week, so that my muscles don’t get too tight. My key ‘takeaway’ from the week is the tweaking that I want to do to the LT session, and maybe, depending on how that goes, a tweak to my general heart-rate bands. This coming week I’ll be going ‘off-plan’ very slightly, to fit in the fourth Yeovilton 5k race of the season, and some parkrun tourism for my birthday on Saturday, and as a result I’ll have to sacrifice the LT session to allow those hard runs to fit in.

 

Tin Tin Ten: race report

by Ben

This race has been the site of  a number of ‘firsts’ for me. In 2014, it was the first trail race I had ever taken part in. It was because of this that I bought my first pair of trail shoes, and it was the first time I wore them. It was the first Somerset Series race that I competed in, and this year it became the first race that I had visited three times. This year was also the first time in the last three years that anyone else from my club ran the race. It also nearly became my first ever DNF, but more about that later.

Having raced this three times now, it is interesting to see my development. In 2014, when I took part in this as my first trail race, it was something to be feared. Something new and exciting, an excuse to get new shoes, but mostly I arrived full of trepidation. It was a particularly wet year, and I found the terrain tough, and the hills hard work. Last year, the weather was perfect, and the course was pretty much bone dry. The course was being run the opposite way around from 2014, and I found the balance difficult: the first half was mostly quick roads, while the second half was off-road with more hills, and lots of stiles to wear down already tired legs.

k15670714

Not a great start…

This year didn’t get off to the best start: nevermind about a DNF, I was worried that I was going to DNS. After getting home pretty early so that I could have a late lunch and a bit of downtime before the race, I headed back out to my car. Which had a flat tyre. After a bit of ummming and ahhhing, I decided to take it to the petrol station and put some air in it, and then see what happened. Probably predictably, what happened was: the air went in… the air came back out. It wasn’t leaking out all that quickly but, nice as Tintinhull is, I decided that I wasn’t willing to take the risk of being stranded there. Thankfully Iain was going to the race, and only works a five minute walk from the petrol station, so I parked my car up and headed over to meet him. Or, more accurately, I headed over to stand outside his building for what felt like forever, while the quick operation he was running ground to a halt, and ended up making him about twenty minutes late! Still, in the end we arrived in Tintinhull in plenty of time to get our race numbers, head out for a warm-up and get to the start line.

 

It would be fair to say that I wasn’t feeling in the best shape coming into this race. After a week’s holiday at Center Parcs, during which I had eaten copious amounts of rubbish, I had also picked up a cold and tight chest. Thankfully my chest actually felt alright on the Wednesday of the race, after a couple of bad days on Monday and Tuesday: had it still been bad on Wednesday, I wouldn’t have considered racing. Still, lining up at the start, I was feeling okay, though I wasn’t intending on racing hard.

The weather had been wet in the days leading up to the race, but also hot, so the course wasn’t in bad shape: slippy, rather than boggy, except for a couple of parts. One of these came during a narrow section: you turned a sharp bend and stepped straight into it without warning, it could probably have done with a marshal really, but no harm done! (I’ve been stacking up the excuses for a slow time here, have you noticed?)

We headed off, and for the first third of the race, I was going well. I wasn’t taking it quite as easily as I’d intended, but I was by no means pushing myself. In fact, everything was brilliant until about 4.5 km. We were climbing up a hill, and I started to realise that I could quite do with going to the toilet… and not the sort that you can just pop behind a hedge for. Well, not without hording some soft looking leaves first.

Tree-Cartoon-12823-large

Tempting…

My following thoughts went something like this:
“It’s fine, it’ll pass.”
“Hmmm… this rhythm doesn’t seem to be helping. I’ll slow down a bit.”
“This isn’t getting any better.”
“We’re heading back into the village now, I wonder if I can pop over to the village hall, use the facilities and then get back into the race. Except I don’t know which way the village hall is…”
“Okay, now at the stage that just behind that tree looks acceptable.”
“Ooo, that marshal just came out of that house, maybe I could… Oh, too late, I’ve past him.”
“Yes! Finally, it’s eased off!”

By this stage, I’d ticked off another three kilometres. My pace had dropped to a comfortable one, though I was still slowly catching runners, and was only passed by one other. Given that I had the start of a cold, and had already lost any chance of what I would consider a good time, I decided to continue at a similar level of effort to the finish. When I saw Iain, about 20 metres from the finish line, I glanced behind me, saw noone was anywhere near, and continued to amble to the finish line rather than put in any sort of sprint. Not like me, but there we go!

I found the course much easier than I had been expecting. This might have been because of my relaxed pace second half, which would have meant my legs weren’t anything like as tired. Another major factor is the amount of off-road running I do now compared to previous years. Although I’ve not been able to do as much lately as I would have liked, I try to get out on some ‘proper’ hilly off-road routes at least once a week, where before most of my running was on flat roads in Taunton.

 

Wells 10k: race review

by Ben

After easing myself back into running and racing in April, May was pretty full on. At Glastonbury I ran better than I had been expecting, while at the really tough Wambrook Waddle I was brought back down to earth a little, although I was still pretty chuffed with my result. My times at the Yeovilton 5k races were coming down, and though not back to my peak times of last year, I wasn’t far off.

With all of this, I was heading to the Wells 10k feeling pretty confident. I hadn’t done the race before, and although I knew there was a hill that we hit twice on the two-lap course, I thought that there was the possibility of getting close to my PB from Langport last year. I had thought that I might end up as the only club member at the race, but in the end there were a few of us, and my parents came up as well, although they spent as much time exploring Wells as watching the race, I think!

OLYMPUS DIGITAL CAMERA

What do you mean it’s not on right?

We arrived in Wells in plenty of time, and coincidentally met my club-mate Iain in the car park, and so bimbled over to the town hall together to collect our numbers. From this stage on, I pretty much ignored my parents and wife: I’m quite open about the fact that at races I need to do my own thing beforehand, although in this case, it was just chatting to Iain! The collection process was nice and easy, and before long we had our numbers tacked onto our tops… and there was still the better part of an hour before our race started. The weather forecast was for a really hot day, and the morning sun was out in full-force. Iain and I hid in the shadow of the town hall, wondering why everyone else was stood out in the hot sun, dehydrating. Maybe it was just the novelty factor!

IMG_0089

Wells, or the Algarve? Who knows?

After gathering for a club photo, Iain and I trotted off for a warm-up. In keeping with the two-lap nature of the course, this ended up being a two-lap warm-up, as our loop only ended up being about half a mile. While we were warming up and preparing, lots of other races were taking part. I can’t remember them all, but there was certainly a 5k, and a couple of short distances for children too. Lolly found the format great to keep her entertained while she was waiting for our race to start, so I can feel slightly less guilty about ignoring her.

Given the weather and the hill on each lap, added to the fact that I’d spent the last three and a half days off work with vertigo, I was aware that my chances of a PB were pretty slim. Nevertheless, I opted to head out at or around a PB pace and see what happened. Predictably, my first kilometre, which dropped downhill slightly was faster than I intended. The course also very early turned off the road and through a farm-yard, before later picking up a dusty path. While neither could in any honesty be described as “trail”, I had been expecting a road race, and was slightly unsettled. Whether that accounted for my gradual drop in pace of the next couple of kilometres, or whether that was just a reflection of my current state of training, I’m not completely sure.

IMG_0102

Focused. Driven.

After the dusty path, the course returned to the road, and there was a short out-and-back section. Oddly, I thought, we turned around a marshal despite there being more cones beyond. Stupidly, I didn’t realise why this was. The course dropped downhill from the out-and-back section, before we hit the hill. As soon as I saw the hill, which was visible in its full glory, I knew that any slim chance I’d had of a PB was gone. This was no mere undulation, nor even a short sharp burst like that at Glastonbury. This was a Hill. I wasn’t particularly cheered up by the older chap who passed me, pleasantly telling me that it was a 30 metre climb. I maintained a gentle run for the first half of the hill, dropping to a walk at the water station, and then mostly running again after.

From the peak of the hill, the course levelled off for a little bit, before dropping down towards the Bishop’s Palace, where we turned onto a path which passed behind it. The path was lined with spectators; a brilliant stretch of support, which reminded me of Longrun Meadow parkrun.

DSC01436

Running past the Bishop’s Palace. A great place for spectators and great support for the runners.

On the second lap, after managing to pick up the pace initially, it slipped back to around 4:30/km from 6 to 8 km. During this stage, it became abundantly clear why the traffic cones had continued beyond the marshal on the out-and-back section on the first lap: the out-and-back was longer on the second lap. This was because the course was the same as the 5 km race on the first lap, and so to make up the distance we cut off by taking the path by the Bishop’s Palace, they had to extend it slightly on the second. I really should have worked it out the first time around, but instead it was just an unpleasant surprise. Still, it did delay hitting the hill for the second time!

Which, despite the garden hose being sprayed across the road to help up keep cool at the bottom of it, was awful again. I pretty much stopped to drink at the drink station, and walked for much longer than I had the first time around. My pace was awful for this kilometre, dropping to 5:05, but all I could hold onto was that very few of those runners around me were doing much better.

DSC01443 (2)

Hot, tired, and not in the mood for a sprint-finish (for a change!)

My final kilometre, dropping down to the finish, was my quickest of the race, though I demurred from a full sprint- finish. Given that at a few stages, I’d thought that I’d struggle to come in under 45 minutes based on my pace, I was pretty happy with 44:10, all things considered.

So, after a bit of a moan-y, negative post, the question is: Did I enjoy the race? – Yes, on balance I did. Most of the negatives were simply things I wasn’t expecting, and that’s my own fault. I should have properly researched the course, so that I was aware that parts of it strayed off-road, and more importantly, so that I knew how significant the hill was. Most of my annoyance came due to the fact that I’d arrived with whispers in my ear that I could get a PB. That was never going to happen on this course, but that doesn’t make it a bad race!

The medal was pretty basic, and I think I have a few others that are identical, but its better than nothing. The race itself was great value. Would I do it again? Yes. It might not be as high on the list as Glastonbury or Wambrook, but if I was free, I’d certainly give it another go.

Wambrook Waddle: race review

by Ben

After running better than I had expected at the Glastonbury 10k, the focus was on building up my mileage. Though I would like to set some short distance PBs in the near future, my main focus remains on an autumn half, so I don’t want to start introducing too much speed-work if it’s going to compromise my endurance efforts. Hopefully soon I can find a nice balance between the two.

However, in the mean time there were the next two club championship races: the second Yeovilton 5k race and the Wambrook Waddle. It’s reasonably fair to say that there are few races that could be more different: Yeovilton is a flat, fast, road 5k, while Wambrook is a hilly, technical, trail 10k.

160511 Yeovilton 5k

The smiling Running Forever group after Yeovilton.

Going into the week, my prospects didn’t seem great. After my Sunday run, I was starting to get bad knee pain, and so I was pretty concerned about running on it. I skipped my planned Tuesday run, and drove out to Yeovilton knowing that I might have to be a spectator. My warm-up run, roughly one mile, was completely pain-free, and so I made the decision to race. Despite having been raining most of the day, by the time the race started the sun had come out, and it was really quite warm. Nonetheless, I had a good race, managing better (though still pretty bad) pacing than last time, and improved to 20:44. Still about 30 seconds slower than my best, but a 20 second improvement on last month, so I’m still hopeful of beating my best this summer.

After Yeovilton, my knee continued to trouble me, though it had been fine during the run itself. I was more wary of Wambrook, knowing that a hilly course would be more likely to be problematic, and so I had a discussion with my physio about what I could do to minimise any trouble. He recommended a few exercises, some kinesiology tape, and Voltarol gel. I continued to avoid my other planned runs, and so I arrived for the race not really sure if I’d be able to complete it. Like Glastonbury, this was a race that I hadn’t done before, but I knew a fair bit about as Lolly ran it last year. Or at least, I thought I did – turns out that nothing really prepares you for this course.

For a full description of the route, you’re probably better off reading Lolly’s report: she describes it well. But succinctly, it is a beautiful, but very challenging course. The hills would make it difficult enough, but the terrain is very technical and varied. There are descents on grass, loose stones, solid but wet stones, and ascents on all of those, plus bog. And trust me, there is little that is more draining that running up a hill through a bog. Three river crossings, a scramble over a fence (no stile), and even a couple of short stretches of road!

160521 Wambrook 004 (crop)

Beating Clive to the first river.

The race starts with a sharp descent to the first river crossing. I’m better than average at trail descents, and so I was happy to fling myself down the hill and see what happened. Apparently, one of my club-mates, Nigel, took this one step further, and was aiming to be the first runner to the river. He didn’t quite manage it, but I was a little surprised to see him ahead of me when I passed him at the start of the climb after. As is typical of these Somerset Series races, I knew a lot of the people around me, and was able to use these to gauge how I was running. Which told me that even after the really, really, really long climb after the river, I remained further forwards than I would have expected. I was just behind the first woman (Jo from Minehead), and one position ahead of another of my club-mates who normally beats me by a minute or two, Clive.

On the second descent, Clive took a bit of a tumble behind me, but got back up again quickly, and then passed me on the next climb, when my calves really started to complain. The first four miles of the race are by far the hardest, and judging myself against those around me, it was the section from miles three to four on which I lost time. I think I simply wore myself out so much on the first two climbs that my legs went. I dropped back a fair bit on a descent through a field, in which I simply didn’t trust my legs enough to run as I normally would, and I dropped straight to a walk on the hill after it. After that walk, I actually stopped at the drinks station to finish my whole cup, a rarity, particularly in a 10k!

160521 Wambrook 011

I really struggled with this section of the race.

The last section of the race was run primarily through fields or on decent paths, and once I had recovered slightly, I was able to start catching up to those that had passed me. On the final hill, I passed two runners, but wasn’t able to close down the gap to Clive in front. In fact, on reflection, my own position didn’t change at all from the picture above on the left, struggling up the hill. The two runners in red passed me shortly after this drinks station, but they were the pair I passed near the end. So I guess overall, we just chose to put effort in at different points of the race.

In summary, I loved this race for many reasons, even if it was really hard work. I love running off-road, and this race just cemented that fact. The tricky terrain was brilliant fun, and although this route as a race would probably benefit from being a little less hilly, the hills add to the rewarding nature of the course.

160521 Wambrook 010

The smiling Running Forever group after Yeovilton.

Next up: Wells 10k (29/05/16)

Round the Tor 10k: race review

by Ben

I love the summer, because it’s when all the winter’s training comes to fruition in what can be a pretty non-stop string of short distance races. If course, the fact that I keep getting injured and missing winter training is something of a spanner in the works, but it’s still fun to be out racing!

After the first race of the Yeovilton 5k Series, in which I moderately exceeded my expectations, I had the Glastonbury 10k. This is one that Lolly raced (in my place) last year, when I had a further setback. I was pretty excited to be running it this year, but I knew that it wasn’t the flattest route. In fact, plenty of people who did it last year had been moaning no end about the hill at the end.

160501 Glastonbury 1

Looking bizarrely fresh at 9.5 km.

If I’m being honest, I didn’t really see what all the fuss was about; I’d stood at the top of that hill, and yes, it was steep, but it was also pretty short – surely you could just power through it? Of course, that fact that it was in the last kilometre of the race was less than ideal. But anyway, more on that later.

Given the… undulating nature of the course, and the fact that my training ‘long’ runs had only just hit 7 miles, I wasn’t particularly optimistic of a fast time, and was aiming to go sub-45, with the expectation that it might be tough to achieve. (My PB is about 42:22, for reference.)

The start pen was pretty well organised (Lolly tells me that this was NOT the case last year), but it was a little bizarre. There were two areas: the front was reserved for club runners, and the rear area for unaffliated runners – irrespective of pace. This worked out reasonably well for me, but it did mean that I ended up a little bit too far forward, and unsurprisingly (and characteristically) I flew off far too fast.

The first kilometre was predominantly uphill, going up the high street buoyed on by the big crowds. I’m not joking either – there were LOTS of people. The run coincided with the Beltane celebrations this year, and so the place was packed. I’ve never run with such loud support before, and to be honest, it was a little intimidating. Less intimidating was the sight of Lolly and Lani at the top of the high street, right where I was expecting them. It always makes me smile when Lani notices me running (she doesn’t always!) The crowds, and my position a bit too far forwards meant that I ran a 4:11 first kilometre, and then was even faster for the second (admittedly downhill) kilometre, 4:05.

That first hill is the worst of the race, but the course continues to undulate throughout. Personally, I enjoyed this – I tend to find completely flat courses a bit of a slog, and like the varying effort that an undulating course allows. Through these middle kilometres I averaged about 4:23. I spent most of this section worrying that I’d had gone off too fast, and continued to go too fast. I was well inside my 45-minute target, and although the pace felt reasonable, I was worried that I was just going to hit a cliff at around 8 kilometres, and struggle home for the last couple, particularly with the hill.

I was wrong. The eighth and ninth kilometres were both relatively easy downhills, and although I was starting to worry about the prospect of the hill, my pace increased accordingly to 4:14 for each. The final kilometre began with a little bit more descent, but then the hill loomed large ahead of us.

160501 Glastonbury 4

Definitely not so fresh looking in the final sprint.

I’m a little unusual – I love hills. As soon as I saw the hill, I kicked my pace on, and passed two runners that I’d been following for a while before we hit the hill. At the bottom, there was a sign – I can’t remember the exact wording, but it was essentially “high five for hill power”. I did – I was willing to take anything on offer! I powered up the hill. From the bottom you could see the turn at the top, so I was happy to put my all into it.

It was fine. I won’t say it was easy – I felt pretty nauseous at the top from the effort, but it was fine. From the top of the hill, the course turns left down hill, and I just let gravity help me down. It might have been more efficient to put less effort into the hill, for more effort down the hill, but meh.

Although I’d known for a while that I was going to be well under 45 minutes, I was pleasantly surprised to see 43:20 on my watch – for an undulating course early during my training, that was far closer to my PB than I was expecting!

I really enjoyed this race, and it was good to have a few club mates around for it as well. Unfortunately, we weren’t organised enough to get a proper group photo, as we all seemed to be in different places. Lolly and Lani were near the end to cheer me in again, but unfortunately I didn’t notice them in the large crowds. I have to say a big THANK YOU to Lolly for her support during this race, which as I understand, mostly involved standing in the toilet queue with Lani, who kept declaring that she needed a wee. Definitely a runner in training!

Next up… Yeovilton 5k and the Wambrook Waddle

Early summer speed

by Ben

Spring is generally considered to be marathon season, while the summer is dedicated to shorter distances. With both marathon and half marathon distances out of the question for me this spring thanks to yet another winter injury, I always knew that my first races back would be quicker, shorter distances.

My ‘training’ started again gently in March, with a number of runs aimed mostly at building some confidence and clocking up some miles. But I struggle to run without definite aims in mind, and there was no way that an autumn half marathon was going to get me going in the short-term. So, I had a look around, considered how far I was running (up to 4 miles) and decided to book the Brean Down 5k on 3 April.

In all honesty, this didn’t end up being a goal, so much as part of the journey. For those that don’t know the area, Brean Down is a headland between Burnham on Sea and Weston-super-Mare in north Somerset. The race starts by the beach and climbs up to the top of the headland, runs along and down to a fort at the end, before climbing back up to the peak and dropping all the way back to the beach. Off-road. It clearly wasn’t a course on which to get a PB, but that’s fine, as I was hardly in any shape to get a PB anyway.

1604 Brean Down 002

Grimace, grimace, smile for camera, grimace.

The day before the race, we travelled up to Kingsway parkrun, where Lolly kindly ran with the buggy to allow me to put down a more realistic benchmark for my training; 21:59. Two minutes off where my next target, and more like three minutes off where I’d like to finish the year. But at least I had an idea.

At Brean Down, I ran pretty well; my legs were tired from the hard effort the day before, and they certainly weren’t prepared for the hills, but I enjoyed pushing myself around, and getting the buzz of the race. It was also pretty nice to get a medal to add to my collection! Time was pretty irrelevant, but I came in quicker than I’d been targeting, finishing in 24:56.

After that race, I built my training up more, putting more structure in place. While I still wasn’t running from an actual training plan, I had a pretty good idea of what I wanted to be doing. A couple of runs in the evenings, parkrun, and a “long” run. Which was 5.5 miles of hell that first week. No idea why, it was just a bad run.

1604 parkrun 002

“This is so easy, I can do it with my eyes shut.”

Another chance to set down a benchmark followed soon after; the first race of the Yeovilton 5k series. I’d been meaning to race in these for a while, but this year I let myself give it more importance, and I’m planning to use it through the summer to benchmark my progress. I’m going to be pretty pissed off if I don’t go sub-20 at one of them!

I don’t tend to run all that well in evening races, though I do really enjoy them. Still, I managed to prepare relatively well, with a shorter day at work, and a mid-afternoon meal. I didn’t really know what to target, other than quicker than the 21:59 I’d run at Kingsway. With that in mind, I changed the settings on my watch to km pace (I usually use miles) and decided to aim for around 4:20 per km, which would give me a time of somewhere around 21:40, which seemed reasonable.

My pacing was dreadful. Perhaps unsurprising, given that the races are known for having a fast field. I started too far forwards, and found myself drifting back for the first kilometre. After that I steadied myself in the pack, but obviously everyone around me was pacing badly too, and we struggled to maintain our pace. All that said, I was chuffed to come around in 21:07, within a minute of my PB.

After Yeovilton, I had two and a half more weeks of training before my next significant benchmark, the Glastonbury 10k. But I’ll cover that in another post…