Cold and stiff

This weekend I've made myself cold an stiff through a combination of sitting on a motorbike for 6 hours, trying to sleep in a cold tent and chatting in a drafty marquee. I probably ate too much pasta and sauce on saturday night too; or maybe too much foccacia first?

It seemed wise to pop out this evening for a few km even though drizzle had well and truly set in. My little interval loop seemed worth a try but I couldn't motivate myself, or more correctly my still limbs, to travel very quickly. At least I'd tried.

I'm looking forward to a massage on Tuesday; my thought of getting a smaller tent was quashed when I found how restrictive the current one is!

10 to 1

So this was a Thursday back to back with a fast Wednesday. One mustn't overdo it, especially as a 'veteran', but it seems to be well accepted that distance-trained is vital to success in longish events. Well, within reason anyway, but as that threshold is somewhere over 100km per week I don't have that worry presently.

I set off from home with with a plan to try a run-walk strategy and really do it. I decided to have a 1 minute break every 10 minutes with a goal of keeping an average pace better than 6minutes/km. Of course, over the toughest uphill km of the route I did go more slowly but the average was sustained. As a system it felt to work well but I can't say that I got home fresh. There was a break during a longish downhill section too and that felt more of a relief for the muscles than the uphill breaks. These breaks are supposed to be rests for the soft tissues, in particular muscles tired from eccentric contractions, not for 'aerobic' reasons.

Image stolen from Ron Hill website

It was a wet day too, so that gave me the chance to test my newly acquired Ron Hill Trail Tempest jacket. Some of the showers before I left the house were heavy, but whilst out it barely rained, so I would have been better with a far more breathable windbreaker. Anyway, I didn't get too wet from sweating and the jacket did fit nicely into my bag for the few minutes when I decided I was getting too hot. It's been a good experience to try the jacket out as I'll have to take it if I do a 'proper' trail event.

Recovery time

I've been really careful over the last few days to allow my tired muscles to recover before another run. I've walked a fair few miles, but that's just normal life. Last night was swimming which doesn't seem to trouble the same joints and muscles as running. By today I couldn't feel any calf pain, so I went for a 12km road loop. There was the usual stiff, slow start but gradually I gained my pace. Abbeydale Road had a headwind as so often is the case but after that all went well. Indeed, better than well as I knocked a few seconds off the whole loop and gained a 10km best, also by a few seconds (just over 49 minutes). The improvement was subtle but I interpret this as meaning that I was recovered. Every few seconds reduced also implies that my performance hasn't yet reached a plateau.

20 miles done!

As it's the May Day Bank Holiday on Monday I decided that I could be extra tired today.  Also, although the first week of the month is 'Parkrun day' my usual running partner is away and so I was left to my own devices. I decided during the week that I needed to exceed 20 miles / 32km.

A pleasant loop to Hathersage and back was a very convenient 32.8km and I know the route well so there wouldn't be any navigation issues.

My goal was to complete it in under 4 hours and this was met with a small margin. Typically I don't get any Strava 'achievements' for this effort as it was all done at a steady-to-slow pace. It has contributed significantly to my May award though:

The first 16 km were easy, I suppose I'm used to that and the 18 or so to Hathersage were OK. The ascent onto the moors was very tough and I walked most of it, as I expected. By 24km my calf muscles were upset and I was really glad to be home at 32km!

I tried a one minute walk every 20 minutes, or if the incline was too steep (up or down) or rough underfoot, but I think that was too spaced out to gain from the run-walk approach. I aimed to stay under a 7 minute/km average and I achieved this as a moving time. I was stationery buying refreshments for 12 minutes in Hathersage so that put my average just a little slower.

In general a good outcome, but 50km seems a challenge and 100km impossible currently.

Almost a summer's evening

After work the weather was pleasantly warm and dry. More June than April. I was too late to join the Tuesday group so elected to do that loop, but starting from home to add a little distance. I also decided to take the run very gently as yesterday's swim was tiring and I don't think I'm fully recovered from the 'Round Walk' we did a fortnight ago as yet.

The photograph doesn't do justice to the conditions as I ascended to the Oxstones, juts warm enough with a gentle breeze.

From the Oxstones towards Lady Canning Plantation

I was cautious on the descent to home as I didn't want to overstrain anything. All of this slow progress gave an average pace slightly better than 6 minutes/km which I suppose isn't too bad for a post-work trail run. I didn't expect to achieve any Strada awards for such stately progress but somehow I was faster than someone!

Better late...

I was in London working this morning so missed the usual Saturday morning run. However I'd resolved to do something similar on my return. So after a cup of tea I was off down to the park and up towards Porter Clough. Things felt right and perhaps a little faster, although I know that can be deceptive. I decided to keep an eye on pace and noted that on this section the average pace dropped below 5minute/km pace here, at the holly bush just after the bridge:

View Larger Map

I pushed on up the Clough and crossed the 'reference point' log at 29 minutes 59 seconds! First time under 30 minutes. Great! Then it was more or less downhill all the way home. Unfortunately I tried to keep a good pace through Limb valley and pulled a calf muscle (again...) whilst navigating the twisty-turny ridges. Nothing serious but an irritation. Should be fine by the next run.

It'll be interesting  to see how close to the 30 minute ascent I can manage next week as the current average is closer to 31 minutes. Only 3% difference but that's a lot. I also need to monitor pace now I have the 5minute goal.

Long Intervals

Thursday is interval day and perhaps the day for a fast 1km. But yesterday I did a fast 12km and it certainly left its mark. My measured 1km was slow and the intervals were very hard going and slowed markedly. At least I've learnt that I am adapted to alternate days of running and putting them back to back is a lot more work. So now, with my goal in mind, I need to look at training on at least some adjacent days.