Trying to get back in the groove...

After Sunday's Hill Reps session, I was keen to up the ante with the training stakes this week.  However, trying to stay sensible, I decided that after my first hill session, I'd give the legs a bit of a rest before going again.

Well, when I said rest, I had gardening to do.  The turf was all dug up but it had to go on the skip.  So I spent 2.5 hours lifting, carrying and filling.

As you can see, plenty of turf too.  The whole digging process really has given my hamstrings a proper working over...but the good news is that at least the garden is now back to the blank canvas, next stop the new fence going up this weekend, now all the fence post holes have been dug.

Anyway, back to the running...

So on Tuesday night, I was all raring to go.  I wanted to test my fitness and see actually how far it had dropped off, so I decided to run a 10k at 85-90% effort...

52:48. 8:31 min/mile pace. Compared to my 51:42 10k PB. Not bad at all really. I havent run any short runs at pace for several months so this would be around where I expected it to be. The legs felt reasonably good and I still felt like I had some left in the tank to do a bit more. I only ran with water and didnt touch the High 5 at all, so I was running on only my in-built fuel reserves. The average HR of 163bpm was a little higher than the 161bpm of my PB but that is to be expected given I'm carrying a couple of extra pounds right now (13st 3lb as opposed to 12st 10lbs). 

I woke up fine the next day. Then I tried to run with the Plums that evening.

OMG. I cant tell you how bad I felt. My legs totally deserted me after 2 miles. I was having second thoughts about turning back. Its like I'd gone back a few weeks to the last 20 miles of the 50 mile ride with Rich after the marathon. I felt awful. I battled on but the 8.25 mile run was a big struggle. Ok, my average HR says it was around the level I should be expecting to see but its still a little high compared to runs of similar distance and pace from earlier this year and last.

I'm assuming that because I'd trained with just water the night before, my glycogen stores had taken a hit and they hadnt really been replenished before running again, despite eating sensibly all day Wednesday, including a porridge pot at 3pm for extra fueling. Its either than or there's something very badly wrong with me at the moment.

It was always going to be the case that I wasnt running on Thursday (as out with Chandra), Fri or Sat (gardening awaits) so Sunday will be my next chance but I now need to factor in how hard I'm working in some sessions, so that I have a rest day directly after running my energy levels right down. Frustrating but needs must. 

However, I'm pleased to say that my Garmin indicates I'm going back in the right direction, as my VO2max reading has gone back to its pre-marathon state of 47. It'll be interesting to see where it pans out to after my next run. 

Friday Training (The pre-work early 10k)

I was in a really nice place.  Cant remember what I was doing, how I was doing it with...but I was in a nice place.

BEEP BEEP...BEEP BEEP...BEEP BEEP

BEEP BEEP...BEEP BEEP...BEEP BEEP

BEEP BEEP...BEEP BEEP...BEEP BEEP

It was the bloody alarm on the iPhone.  Ugh.  Turned over and there it was 5:32, it had already been going off for 2 mins before I came around.  Snooze...only another 8 more mins before the 5:40 alarm went off.

Crawled out of bed.  Literally.  Tiredness didnt even register on the zombie scale at that point.  Bathroom.  Check.  Lycra.  Check.  Hi-vis gilet.  Check.  Water belt.  Check.  Trainers.  Check.  I was out the door.

The brain wasnt working but after a gentle stretch, I headed off towards Welling High St.

 

The plan was to run at a half-decent pace rather than just bimble around my usual 10k loop but I probably even went out a little quicker than usual but was feeling pretty good in all honesty. Down Welling High St into Park View Road, crossed the lights at Crook Log and turned left into Pickford Road/Lane. Sraight past Bexleyheath station and I was in cruise mode. Looking down at the Garmin told a story. Av HR was only 155 at that point, pretty stable but approaching half-way, I was comfortably cruising at 8:30 min/mile pace. The stretch from the station up to the roundabout at Long Lane has always felt like a drag but today, it absolutely flew by. Long Lane still comfortably holding pace then I hit Gypsy Road. Downhill all the way. Well for almost a mile. This wasnt cruise mode, I was flying. 

Bottom of Gypsy and into Northdown, I felt a minor little twinge in my quad so thought best to just wind down the pace again until I got back up to Upper Wickham Lane. All good. Upper Wickham Lane was feeling good again and then started to wind up the pace as I hit Wickham St and into Welling station.

Finished the 6.21 mile course in 52:01. Pretty much bang on PB pace for the most part, albeit with Northdown taken fairly conservatively. Had I not felt a twinge, I may have put the hammer down again earlier but for a 5:55am run before even the slightest bit of breakfast, I've got to be happy with that.

Further data from Strava concludes pretty much this was spot on for a tempo run.

Monday Training (10k run + chest/abs)

Day 6 of antibiotics in my system, 1 day to go.

Over my dead body was a going to go more than a whole week without running again.  Until tonight, the last time I ran was last Monday, so had I not run tonight it would have felt like a disaster.

On the walk back from the station at 5:30pm to home, I had a tad of a coughing fit and I was a tad bit worried if I'm honest but I thought if I take it really slowly to start with, wearing the full ninja mask to muffle the cold air coming in, I thought I'd do a pretty good job of controlling it...and so it proved.

Two quick pumps of my Ventolin pump (Subutamol for those wanting the medical name), a quick Olbas Pastille jammed in the mouth, ninja hat on and I was gone.

 

I started slowly. Take a look at the splits... 

First three miles I took it relatively easy but then when I realised the body and especially the lungs wasnt reacting to the exercise, I started to wind the pace up as you can see.  From 3 through to 6.2  the pace increased.  The last 1.2 miles I felt pretty good if I'm honest.  So technically, thats the first ever proper negative split I've run.  Wasnt intending to but its the way forwar! Had to clear the throat a couple of times but no coughing of any description.  A quick double pump of the subutamol at the end and I was done.

Spent 10 minutes stretching out.  Important after not running for a week.  Quads, hamstrings, calves, groin.  Since coming back from the last bout of man flu, I was getting considerable discomfort in the front of my quads but the week off has probably done me a favour as the niggle has cleared itself now.

Went upstairs into the flat and hit the swiss ball and weights...

• 10 x 20 SB ball sit ups + 20 SB sit twists.
• 10 x 10 chest press with 9kg dumbbells + 10 chest fly.

 Must keep up the work on the abs :)

Very pleased with tonight considering I was down in the dumps about my health earlier.  Three hours later as I type this up, I've had no ill effects so all good in my eyes.  It will be interesting to see how I fare tomorrow morning.

(Edit: no coughing on waking up at 6:40am the next morning either :)

Sunday Training (early 10k run and Chest/Abs)

The plan was to hit the road again today, after the 5k on the treadmill yesterday.

My legs still felt rather heavy this morning, making me realise that the virus I had probably took a lot more out of me than I initially realised.  However, I still forced myself out.  I stretched well beforehand and felt confident but the first two or so miles, I was having a running battle in my head about whether I was fit or enough to run or not.

Fairly slow by my recent standards but not overly bothered. It was all about getting out there and just getting some miles in the legs after a 10 day break from road running. If I'm totally honest, I dont think I have much left to go quicker anyway. I was just delighted to be out again. 

Legs felt heavy throughout and very heavy in the last couple of miles coming up from Danson Park through Welling High St/Bellegrove Rd. As I type at 7.30pm tonight, my legs still feel heavy, not something I can usually say after a 10k. Definite after effects of the virus. Here's hoping they feel a little better tomorrow morning.

Wednesday Training (Happy New Year 10k with man flu)

I've pretty much felt like death over the last 48 hours.  I picked myself up enough yesterday afternoon to do a very slow trail run and I hoped I'd be able to do the same today.

It didnt quite work out like that.

I hate New Year's Eve with a passion.  I'd rather just get on with things and let it pass me by.  When I got back from my parents this afternoon and realised my neighbours had visitors which highly like meant yet another party to contend with, I thought to myself enough was enough.

I dosed myself up, I soaked myself in the hottest steamiest bath in history to clear my nose and sinuses and I got in my lycra and I forced myself to run 10k at about 11.20pm on NYE.  That way, I could avoid midnight altogether.

Its absolutely no fun being billy no mates and I'm certainly not going to subject myself to having to listen to others having fun.  So off I went...

I took the run very easily. No effort at all. A nice slow constant pace, ensuring I was only taking shallow breaths so as to avoid drawing the cold air on to my lungs which could cause further chaos later.

You may notice that the average HR is much higher than it would be for a run at a much quicker pace but that is easily explained by the several gallons of Diet Coke I've drank in the last 12 hours and the various medication I've been taking (nurofen cold and flu tablets, benilyn chesty cough, subutamol etc).

I felt pretty good considering.  No coughing or spluttering.  The sinuses remained clear until I got home in the shower.  So first 10k of 2014 completed within the first half hour of the new year, although the first 3 miles occured in 2013 :)

At least I can have a lay in and not feel remotely guilty in the morning.  Roll on Izzy o'clock, I've missed the little lady like mad!

Friday Training (10k run)

After Christmas Day's run, I had 2 great days with Izzy but as of lunchtime today, Izzy was delivered back to her Mum Clare and I'm now billy no mates again until New Years Day when Izzy comes back.

A quick stop via Tesco's on the way back to stock up on food and by 3pm I was home alone again.

Only one thing for it.  A nice 10k run.
 

I havent said this for a while but NEW PB. 

NEW PB NEW PB NEW PB. As per Strava, the time for 10k was 51:42.

Un-bloody-believable.  I knew I was running well, I knew I felt good but 51:42?  Really?  That'll do nicely.  There's not much else to say other than bloody hell really :)

Tuesday Training (Pre England v Germany 10k)

It was a nice and easy 10k planned tonight, ahead of watching England v Germany on the box.  The only issue being the temperature.

There's one hell of a chill on the air tonight.  Frost was forming on car windscreens as I walked back to my front door at 7pm.

Time for the 10k was approx 54 mins. I'll update once I upload the run to Strava to get the exact split. 

First time running in the Under Armour base layer in properly cold temperatures and it performed well underneath the Nike flash gilet. Definitely the right combination to wear in future. An added bonus with the gilet is that I can feed through the iPod ear buds through the reversible pocket zips and the ear buds will happily stay in my ears rather than be pulled out as what happens when the iPhone sits in my running bottle belt.

Decent session. Legs felt good.

As it turns out, I passed another milestone tonight.  900 running miles for the year...

Next target, 1,000 miles not out.  6 weeks or so left until the New Year so its definitely possible, as long as I avoid any injuries in the mean time.  Fingers crossed.

Wednesday Training (Plumstead Runners session)

The legs have felt sore today.  For the first time, I actually considered missing the run with the Plums tonight but I'm glad I did go out.

We done the reverse route of the club 10k handicap tonight.  Out past Danson Park, left at the Blendon roundabout to Bexley Village, past Hall Place to Watling Street then back through Bexleyheath to the club.

I have to say, I'm feeling pretty drained tonight. Not surprising really after a proper full on week, training-wise. I've now done 4 days in a row. I intend to hit the Gym tomorrow night, making sure to do the absolute minimum cardio and concentrer ate on the TRX and the abs before running again Friday lunchtime. Important as it appears a social meetup with the lads is happening in the City on Friday evening.

Was a good run tonight, mind you. We had a few new ladies join us. Had a lovely long chat with Sharon, who ran really well. Sadly it appears she lost her car keys at some point around the run and had to get her husband to come and rescue her. (Yes, husband unfortunately...do we ever have single ladies join the club????? ;) Anyhow, Sharon ran brilliantly and if she signs up, she'd be a welcome addition to the club. She was comfortably holding 8:00 min/mile pace down the Broadway towards the club and she didnt even look like she was struggling.

Then it was back to Bexleyheath Sports for the monthly meeting.

Now I really dont know what it is about the meeting but it does descend into chaos. Fair play to Graham for keeping some kind of order but it gets to the point where a number of individuals really do need their heads banging together. Normally wouldnt be a problem, I'm a fairly laid back kind of person but when it means I've come to the club straight from work and I havent eaten beforehand, when the meetings drag on, I'm not eating until gone 10pm at night and does me absolutely no favours at all.

Anyhow, was a productive meeting tonight, all being positive. My dear MJ proposed a beginners course starting in the New Year with the intention of running it 2/3 times a year aimed at new potential runners and its exactly what the club needs in my opinion. I'd be more than willing to sit the Leadership in Running course too if it would offer additional help.

Oh and special mention for MJ the "agony aunt" lol.  Wont go into details on here but some very useful advice from the nicest Saffa lass I've ever met :)

Monday Training (Sub 50:00 10k Speed work Session 1)

With storm St Jude blown out, it was back into the training tonight.  I'd done a little bit of research today with regards to finding a plan to bring me up to running sub 50:00 for a 10k.

So tonight, I put that plan into action...

Using the workout function on Garmin Connect, I sent the following workout to my Forerunner 405...

So the plan was to run a relatively sedate warm up between 8:30-9:00 min/mile pace then 5 lots of 4 min intervals at just above Sub 50 10k pace, ie. 7:45-8:00 min/mile pace then with a 2 min recovery between 8:30-8:45 min/mile pace between each effort.

Off I went...

Take a quick look at the splits...

As you'll see, I managed to stick to plan for interval 1-3 but it went a bit off on interval 4-5 but hey, it was the first time I'd ever attempted intervals over a distance like this so I was very much outside of my comfort zone.

Having said that, I coped ok.

At no point did I feel like I was going to collapse through exhaustion so I did have some left in reserve.  And to come in at 52:14, only 20 seconds outside of my PB which I run back in May 2013 before I started suffering from knee tendonitis, I'm absolutely delighted.

Bearing in mind I started with a relatively sedate 15 min warm up, I know I can go quicker.  I know I can go quicker on the intervals, I know I can go quicker on the recovery...its just a matter of putting it all together.  Practice will make perfect.

The session has given me a lot of food for thought and has really given me a spring in my step.  I really dont think it will be that long before I'm running a sub 50:00 10k.  Fingers crossed.

Wednesday Race (Plumstead Runners 10k Handicap)

If I'm honest, my legs felt heavy all day yesterday, heavier than they have for some time.  It retrospect, it had been some time since I'd done a brick session.  30 mins on the turbo in excess at 90rpm is a concerted effort...and thats not even including the 5km run piggy backed on the end of it.

Tuesday was very much as rest day.  The plan was to go home, put the feet up and watch Ars*nal v Dortmund but as it turns out, my office buddy Reuben suggested a quick beer after work as it has been a while since we'd had a catch up.

Three pints later, I was falling asleep on the train home and I crawled in just before kick off via the Golden Chopstick.  Bad move.  Hey, its been 9 months or so since my last Chinese takeaway.  Singapore Noodles with Chilli Beef and Salt & Chilli King Prawns. It doesnt get better than that (especially after 3 pints).

As in the old days, I decided to eat half and then take the other half with me to work for my lunch.  Probably not the best pre-race fueling but surely the Noodles counts as carbs ;)

So I bounced out of the office at 4.30, jumped on the London Overground at Whitechapel and headed to New Cross before picking up the first train to Lewisham and then changing onto a Bexleyheath line train to get home.  Walked through the door at 5.31, so almost an hour door-to-door.  Quickly packed my bag, downed a 500ml bottle of High 5 4:1 and got changed.  Jumped on the bus and I was at the club by 6.10.

Jim A and Ray were just outside, looking at the times.  I was off at 6:38:15, 15 seconds behind marathon queen Gina and 15 seconds ahead of Ian.  The first runner was off at 6:25 so I was going to have to go some to catch him.  Popped into the changing rooms to say hello to everyone.  Cross country skipper JIm W asked me how I felt after the cross country on Sunday.  Ruined pretty much described it pretty well.

The changing room filled up and one by one everyone made there way to the start line.  I'd preset my Garmin to 08:30 min/mile pace as a guide.  If I could stick to that I'd be coming in around 52:42ish.  I hadnt run a sub 53:00 10k for ages so it was a good target to aim at.

Jim A let Gina off the start line and I followed 15 seconds later...

Now I'd already had a look at the start times and I tried to pick a few names ahead of me who I could possibly aim at overtaking. I knew I had the quicker guys behind me (and yes, they're bloody quick) so I knew I'd have my work cut out getting anywhere them so it was about concentrating on my time and my race. Pretty much like I would a time trial on the bike.

I'd passed Gina before we'd even got to Crook Log.  Next man to pick off was Geoff.  I didnt even see him until the descent down Watling Street to Crayford and didnt actually pass him until just after the Mazda garage in Bourne Road.  I felt I was going great guns.  As I came over the A2 flyover, I could hear someone behind me.  It was Keith.  He was absolutely flying.  At that point, I felt all the energy I had just drain from my legs.  I put it down to lack of experience in race conditions.  I tried to up the pace but I was hanging on for dear life by that point.  As I passed Robin (who was marshalling in Bexley Village), he said I was only 4 minutes behind the leader at that point.  The only problem was that from Bexley Village, to say the road is undulating is an understatement.  Up then down then up again.  I managed to get up the first hill without reducing pace too much, passing Guy in the process but then in the space of say a hundred metres, Jake, Paul, Richard, Graham, Russell and Francis had all flown past.  I caught and passed Warren but that was it for the overtaking until the last stretch.

I came into Blendon, straight across the A2 roundabout and I mean literally straight across, straight into the traffic flow, arms out stretched with a scowl on my face and the traffic literally parted like the red sea did in the bible.  I think Russell was grateful as he'd actually stopped for a gap in the traffic.  As I came through the A2 underpass to Danson Park, I could see first man Lee at the top of the climb.  Knowing there was one more drag to come, I upped the tempo for one last night to try and catch him and I passed him just before the drag and I knew I was almost home and dry.

Turning into the club's driveway was a great feeling but also depressing all at the same time as it was amazing how many people seemed to be there already.

Official placing was 10th out of 18 with a time of 53:36.

Got to be pleased with that.  Looking at the Garmin dump, 53:36 was for 6.28 miles rather than 6.2.  I'd run the last 0.28 at 2:17, so a quick conversion of 2:17/0.28*0.20 = 1:38, so a 39 second saving reducing the time to 52:57.

Now if you apply the 39 second saving to the Garmin's moving time of 52:06, that gives me an adjusted time of 51:27 (equating to 8:18 min/mile pace), which when compared to my 10k PB of 51:54, that gives me a new unofficial 10k PB by 27 seconds.

Sadly, it remains unofficial, cant claim it and wont claim it.  However, there are definitely grounds for optimism.

I so need to break the 50 mins barrier for 10k.  Can I train for a marathon over the winter AND train to break the 50 min barrier?  I've got no idea but I'm going to give it a damn good go.

I'll link up the official handicap results when they're posted on the Plums website.

Off to bed now and cant wait to see Isabelle tomorrow evening.  It feels like an eternity since when I last saw her.

EDIT:  Here's the official results...

 

Have the legs recovered?

Its the Plums regular 10k handicap race tonight.

Have my legs recovered from the cross country?  Have my legs recovered from the Monday brick training session?

As I type, I'm eating Singapore Noodles with Chilli Beef.  Not ideal pre-race fueling but its food.

All will be revealed tonight...

Friday Training (10k)

I had a day out of the office today.

Spent the day at a IT training company in Stratford, where I had a whole 8 hours 1-2-1 tuition in VBA for Excel.  Jesus, I lost the will to live but bloody useful to have under my belt now.  Just need to get some practice in at work.  Went off to Westfield afterwards at Stratford City, done some retail therapy in Superdry then came home.  Got in the door around 7.15pm in the end I guess.  I needed to train tonight as had a rest day yesterday so it was either run literally as soon as I was in the door or eat and then go out at 10pm!

There was only one real option!

 

With the cool down, 7.2 miles. Considering I'd spent a couple of hours walking around Stratford too, not a bad effort before dinner. Feet up now and off to the Gym tomorrow morning.

Monday Training (Transfer Deadline Day slowish 10k)

After almost 5 hours in front of Hayley McQueen and Natalie Sawyer on Sky Sports News for Transfer Deadline Day, the legs needed a serious stretch. So went out for a fairly bog standard 10k tonight...

54:20 (8:45 min/mile pace), so reasonably slow and proved by the average HR of 161. Was pleased because it was my first 10k without stopping at least 2.5 months since my knee injury (any longer run has been out with the Plums and we tend to stop for others to catch up so its never quite the same!).

Am very pleased to report that I had zero discomfort in the knee. Couldnt even feel the niggle. Think thats the first time I can honestly say that in 2.5 months since the problem started.

Having done a Gym session yesterday, I felt a little drained on the run but felt ok by the time I'd got back. Its a strange sensation running with really heavy shoulders from the weights.

Tuesday Training (easy pace 10k)

I'm now into my final week of disrupted training because of Izzy's school holidays.  Because I need to get in a Gym session tomorrow night, I decided on an easy pace 10k tonight.  First time I'd run a straight 10k on the road for a good couple of months due to my nagging knee injury.
 

Fairly relaxed pace throughout. I ran on feel rather than constantly checking the Garmin on my rest, looking at the average pace. I knew I was running close to 9 min/mile pace so 56:15 taking off a few seconds for stopping at traffic lights, cross roads etc was more than reasonable for the pace.

After a quick stretch, an hour or so later as I type, the legs dont feel as though they've done anything, which is a good sign given the lack of running I've done recently.

Testing the knee...

After dropping Izzy home to Clare (the ex-wife), I decided to give the knee a test and run a medium pace 10k.

Knee felt ok throughout. Not 100% but more a nagging doubt in the head rather than a nagging discomfort.

Ran to the We Anchor in Hope for a pint with RW. Knee felt a bit sore after 30 minutes or so, so grabbed some ice from behind the bar and used a tea towel to make a makeshift icepack and kept it on the knee for about 20 minutes as a precautionary measure. Will have to see how the knee reacts tomorrow morning.