Had a fantastic race this morning at the Albert Parkrun in Middlesbrough. I set my 5K PB at Brighton Parkrun in July with a time of 20:31, the last time I had run at Albert Park was in May and I had run 21:11. I was feeling good and really wanted sub 20mins but felt 20:15 was the more realistic target.
I headed to the park with Lauren and Jan for the 9 O'clock start and it was wet and miserable. Not the most inspiring of conditions. But by the time we arrived at the park, the rain had slowed and when the gun went at 5 past 9 the rain had thankfully gone. I positioned myself right at the front of the 200 plus runners that had assembled for their 5K time trial, I felt if I ran around 20 mins I should be in the top 25 or so and thus merited a decent start position. I went off fast, and got away from the masses and was in about 10th place, after 400m or so people started to come past me but I wasn't too concerned. I was working hard, and happy with my pace so just settled into my rhythm.
I missed the first Km marker but I think I went through in 4mins, so on target, you then head up the only slight incline on the course and I was breathing heavy, 5K full pelt is tough! I was in a settled position now, the leaders were well out of sight and I was working off a pack of 3 guys ahead of me hoping to reel them in slowly. I went through 2K now 10 seconds ahead of schedule and I felt strong. Heading down the side of the park then turning past the lake I saw Lauren and Jan as I went through 3K 8 seconds up on target and kicked on for the final loop of the park. Up the slope again and I had now caught the group ahead of me, and we were starting to lap the slower runners. They didn't hold us up at all, and catching the next one kept me focused. Went through 4K 5 seconds up on sub 20 and kicked it up a gear. Down the side of the park, before the real sprint for the finish as you turn at the lake. I caught one or two on the way in, and nicked 19th place on the line, I'm not sure that's parkrun etiquette but I didn't mind.
Final time of 19:42 a 49 second PB and a 1 min 29 second Course Record. 19th out of 242. Ecstatic! Still buzzing from it now. Really felt good, and a big improvement, need to bring my other PB's up to scratch. My 5K WAVA of 65.48% now stands out from the rest. I'm off to have one of the beers Jan bought me. Touch!
Saturday, 12 February 2011
Tuesday, 8 February 2011
Why do we run? Why do I run?
Non runners often ask runners this question with a puzzled look on their faces. Shelley asked me the other week what my plans were for the weekend, and I told her Lauren and I were having a quiet weekend in but I hoped to run twice and go for a 30 mile cycle sometime as well. She has come to expect these silly answers from me so just sighed and said we live very different lives!
It just got me thinking why did I take up running nearly two years ago and why I am still running strong now? There are millions of runners worldwide and each runner has their own reasons for getting out there. I was on a run in the sun today and it was just beautiful, and it gave me time to come up with my list of 10 reasons why people run and more particuarly why I run. The list is in my order of importance:
1) The Challenge - I love challenges, particuarly physical challenges. Running gives me this outlet. One big challenge I have achieved was completing the Marathon, but I have other targets such as LEJOG on the bike, running Comrades and completing an Ironman.
2) For PB's & Finding My Limits - This was a close second. One of the things I love about running is the old cliche about running being fair, what you put in you get out. It also appeals to the number crunching Accountant and stat lover in me. It is so quantifiable and comparable. I enjoyed playing football, and there are elements of being part of a team that I do miss as a runner. But what I love about running is it's just down to you, you can't have a stinker and let somebody else pull you through. Football is also subjective, and sometimes you would come off very pleased with your efforts, but someone else watching might say you had a shocker. In running once you've set your time that's set in stone and aside from the difficulty of the course or the favourable conditions there's not alot of argument. I'm also intrigued to see where my limits are, how far can I push my PB's, this is a physical test, but also over the longer distances such as the Marathon or Comrades it's very much a mental test of character.
3) For Fitness & Self Esteem - I'm a guy and so as a big broad generalisation I am driven by ego. I think this probably applies to me quite strongly. I enjoy being fit and healthy and it boosts my self esteem and I'm more confident when I am in good physical shape.
4) Competition - I love competition. To some it's a hugely unplesant personality trait, but for me it's a trait I would love to inject into every newborn child. I'm not competitive about everything, but when I find something I'm motivated by my competitive instincts kick in. Some might look at my times and say, but you're not very quick why are you being competitive? You don't need to be at the front of the race to want to compete, I am getting faster and still have plenty more improvement in me. But from my very first race, I wanted to beat as many people as I could, and as the finish line approached I was looking to outsprint those around me. In running the battle is firstly with me and the clock, but measuring myself against those around me is still important to me.
5) Allowing me to eat the foods I love guilt free - My diet has, and always will leave something to be desired. Since taken up running I have tried to improve it in certain areas, I'm now able to get some Breakfast inside me in the mornings, and my lunchtime ritual of cooking pasta and then washing up the mess I have created has become a part of my routine. But I still love my chocolate and crisps and my Mum's full blown Sunday Roasts. Running allows me to have these foods and not worry about the impact they will have on me. I'll just have to run abit harder the next day.
6) To be outdoors & active - This reason might be higher in my list if I lived somewhere else. My running routes are not varied, in the winter I have two circuits and the rest of the year I have three. I think this is down to a lack of options, but I am also a slave to the watch so like to run routes I am familar with and can pace well. My two winter routes are running on pavements alongside busy roads and particuarly in the dark, aren't hugely appealing. But today I was able to run in the day, and the Bridle Track wasn't too wet and muddy and it was fantastic! I wasn't too concerned with my time, it's only two days after Great Bentley and I just wanted to get out. The sun was out and I just cruised around 5 laps of the Bridle track and was beaming by the time I had finished.
7) Stress relief & time to myself - I am fortunate that I am a fairly laid back person, I do seem to be getting less so as I get older. Whilst my job also taxes my brain, I am yet to rise to a high enough position that I take work home with me physically or in the mind. So my stress levels aren't particuarly high. But even so after a busy day with the all the noise and distractions of modern life it's very pleasant to be able to lace up my shoes and head out by myself for a 40 minute run when the mood takes me.
8) To lose weight - I was not blessed with abs of steel or biceps to crack nuts with, but I was lucky to be naturally thin, and so my mum gave me the nickname Slim. This got expanded on overtime but I won't go into that. Far too embarassing. But after leaving Uni and sitting behind a desk for 8 hours a day with not much in the way of exercise I started to put on a bit of weight. Nothing too dramatic maybe I was 13 or 13 and a half stone but it wasn't the physique I wanted. I didn't go out of my way to lose weight, there was no diet, but after a year of running I was back to my more natural weight of 11 and a half to 12 stone and I felt much better for it.
9) For a good cause - I have been very fortunate in my life, that I have not suffered alot of bereavement nor had family members suffer from horrible diseases such as Cancer. This maybe one of the reasons why I don't feel compelled to run for charity very often, the only time I did make a serious effort for fund raising was for the Great North Run in 2010. We also intend to cycle LEJOG in July 2011 and this will be for St Anthony's a Childrens Home in South Africa where my Sister has worked over the previous two years. This cause is close to our hearts and so gives me motivation to fund raise for it. But in general my running and physical challenges are seperate from my charitable giving. I don't enjoy nagging friends and family for sponsorship and I run nearly a race a month so I could bankrupt some people! Also having run over 20 races, a 10K is not a huge physical feat for me anymore, and so in my opinion not worthy of sponsorship.
10) For the social aspect & sense of community - I am yet to join a running club, and if I do at sometime in the future it will be more for the good training it provides and for the potential to improve my performances rather than for the social aspect. Running for me is a solitary thing, and although I do enjoy the buzz of runners and crowds around me in big City races, I rarely speak to any of my fellow runners. The one exception being the great race I had running alongside Pete for 10 miles in Bristol.
So there you have it. The end of my most mammoth blog by some distance! Congratulations to you for reading it through to it's conclusion. This list of reasons for running is by no means exhaustative and there are many other reasons for running that I haven't mentioned. Whilst others will disagree with my order of importance. Reading it back I do look a little too driven and focused, with the softer more pleasant reasons for running such as for charity or to make friends very low on my list. But we are who we are, and I am who I am. Thanks for reading.
It just got me thinking why did I take up running nearly two years ago and why I am still running strong now? There are millions of runners worldwide and each runner has their own reasons for getting out there. I was on a run in the sun today and it was just beautiful, and it gave me time to come up with my list of 10 reasons why people run and more particuarly why I run. The list is in my order of importance:
1) The Challenge - I love challenges, particuarly physical challenges. Running gives me this outlet. One big challenge I have achieved was completing the Marathon, but I have other targets such as LEJOG on the bike, running Comrades and completing an Ironman.
2) For PB's & Finding My Limits - This was a close second. One of the things I love about running is the old cliche about running being fair, what you put in you get out. It also appeals to the number crunching Accountant and stat lover in me. It is so quantifiable and comparable. I enjoyed playing football, and there are elements of being part of a team that I do miss as a runner. But what I love about running is it's just down to you, you can't have a stinker and let somebody else pull you through. Football is also subjective, and sometimes you would come off very pleased with your efforts, but someone else watching might say you had a shocker. In running once you've set your time that's set in stone and aside from the difficulty of the course or the favourable conditions there's not alot of argument. I'm also intrigued to see where my limits are, how far can I push my PB's, this is a physical test, but also over the longer distances such as the Marathon or Comrades it's very much a mental test of character.
3) For Fitness & Self Esteem - I'm a guy and so as a big broad generalisation I am driven by ego. I think this probably applies to me quite strongly. I enjoy being fit and healthy and it boosts my self esteem and I'm more confident when I am in good physical shape.
4) Competition - I love competition. To some it's a hugely unplesant personality trait, but for me it's a trait I would love to inject into every newborn child. I'm not competitive about everything, but when I find something I'm motivated by my competitive instincts kick in. Some might look at my times and say, but you're not very quick why are you being competitive? You don't need to be at the front of the race to want to compete, I am getting faster and still have plenty more improvement in me. But from my very first race, I wanted to beat as many people as I could, and as the finish line approached I was looking to outsprint those around me. In running the battle is firstly with me and the clock, but measuring myself against those around me is still important to me.
5) Allowing me to eat the foods I love guilt free - My diet has, and always will leave something to be desired. Since taken up running I have tried to improve it in certain areas, I'm now able to get some Breakfast inside me in the mornings, and my lunchtime ritual of cooking pasta and then washing up the mess I have created has become a part of my routine. But I still love my chocolate and crisps and my Mum's full blown Sunday Roasts. Running allows me to have these foods and not worry about the impact they will have on me. I'll just have to run abit harder the next day.
6) To be outdoors & active - This reason might be higher in my list if I lived somewhere else. My running routes are not varied, in the winter I have two circuits and the rest of the year I have three. I think this is down to a lack of options, but I am also a slave to the watch so like to run routes I am familar with and can pace well. My two winter routes are running on pavements alongside busy roads and particuarly in the dark, aren't hugely appealing. But today I was able to run in the day, and the Bridle Track wasn't too wet and muddy and it was fantastic! I wasn't too concerned with my time, it's only two days after Great Bentley and I just wanted to get out. The sun was out and I just cruised around 5 laps of the Bridle track and was beaming by the time I had finished.
7) Stress relief & time to myself - I am fortunate that I am a fairly laid back person, I do seem to be getting less so as I get older. Whilst my job also taxes my brain, I am yet to rise to a high enough position that I take work home with me physically or in the mind. So my stress levels aren't particuarly high. But even so after a busy day with the all the noise and distractions of modern life it's very pleasant to be able to lace up my shoes and head out by myself for a 40 minute run when the mood takes me.
8) To lose weight - I was not blessed with abs of steel or biceps to crack nuts with, but I was lucky to be naturally thin, and so my mum gave me the nickname Slim. This got expanded on overtime but I won't go into that. Far too embarassing. But after leaving Uni and sitting behind a desk for 8 hours a day with not much in the way of exercise I started to put on a bit of weight. Nothing too dramatic maybe I was 13 or 13 and a half stone but it wasn't the physique I wanted. I didn't go out of my way to lose weight, there was no diet, but after a year of running I was back to my more natural weight of 11 and a half to 12 stone and I felt much better for it.
9) For a good cause - I have been very fortunate in my life, that I have not suffered alot of bereavement nor had family members suffer from horrible diseases such as Cancer. This maybe one of the reasons why I don't feel compelled to run for charity very often, the only time I did make a serious effort for fund raising was for the Great North Run in 2010. We also intend to cycle LEJOG in July 2011 and this will be for St Anthony's a Childrens Home in South Africa where my Sister has worked over the previous two years. This cause is close to our hearts and so gives me motivation to fund raise for it. But in general my running and physical challenges are seperate from my charitable giving. I don't enjoy nagging friends and family for sponsorship and I run nearly a race a month so I could bankrupt some people! Also having run over 20 races, a 10K is not a huge physical feat for me anymore, and so in my opinion not worthy of sponsorship.
10) For the social aspect & sense of community - I am yet to join a running club, and if I do at sometime in the future it will be more for the good training it provides and for the potential to improve my performances rather than for the social aspect. Running for me is a solitary thing, and although I do enjoy the buzz of runners and crowds around me in big City races, I rarely speak to any of my fellow runners. The one exception being the great race I had running alongside Pete for 10 miles in Bristol.
So there you have it. The end of my most mammoth blog by some distance! Congratulations to you for reading it through to it's conclusion. This list of reasons for running is by no means exhaustative and there are many other reasons for running that I haven't mentioned. Whilst others will disagree with my order of importance. Reading it back I do look a little too driven and focused, with the softer more pleasant reasons for running such as for charity or to make friends very low on my list. But we are who we are, and I am who I am. Thanks for reading.
Sunday, 6 February 2011
Great Bentley Race Report - 06/02/11
This was my second race of the year and I was hoping for a 2nd PB. I ran this last year in 1:39:32 and my Half Marathon PB was set at Bristol last September in 1:36:21. Having done a good PB at Benfleet last month, I felt I was in better shape than last year and so set myself a minimum target of a course record so 1:39:30, my mid target was a new PB so 1:36:20 and my top end was sub 1:35:00.
My prep for the race was similar to last year. Instead of Soph & Lauren for company and an Indian and Beers, it was Dominos Pizza and Beer with Hayley, Tom and Lauren. Lauren was impressed when I stopped at two pints, but we then spent the evening dancing around on the wii and I went home, tired, hot and sweaty. But had a great day.
I had forgotten to print myself out a paceband for 1:35 and so wrote them on a scrap of paper. I had the pacings for 1:35 and 1:38. The maths for 1:35 isn't too complicated, being 7min 15secs miling, but it's nice to have the timings as a comfort blanket when the head is spinning after 10 miles.
So on to race day, and me and Lauren were up at 8 and out the door before 9 ready to get to Great Bentley with plenty of time to spare. Got there about half 9, grabbed my number and timing chip and used the facilities and said goodbye to Lauren just after 10.
I'm not a big warmer upper or stretcher so I just mooch around and try to stay warm. The organisers had us all set a couple of minutes before kick off, and right on half 10 we were off! I got myself fairly near the front, but unfortunately got boxed in and had to go up on the pavement, I let the offending woman run past me, she then promptly swiped her left arm on the wing mirror of a near by van. That will teach her!
90 seconds into the race my lace came undone, shocker! Half an hour to prepare and I can't even do my shoes up properly! Pulled over and dealt with it, made an effort not to get wound up by the lost 15 seconds or so and carried on regardless. Even with the delay I went through the 1st mile in 7:16, then clicked through miles 2 and 3 10seconds ahead of my 1:35 schedule. I felt good, there was a decent wind and that made life hard, particuarly on the exposed parts of the course. But the course is beautifully flat, quiet and rural. An added bonus was this year the farms were much less stinky!
By mile 4 I had lost the 10second advantage but was still on 7:15 min miles. The frantic start had now settled down and there were a lot of familar vests and faces so I settled in behind a guy in a Braintree Vest with a Leeds United tattoo on his neck. Nice! There was a loose group of 5 or 6 that I ran with for large parts of the first 8 or 9 miles. Braintree went off after about 6 miles, but I then tagged onto a group of 3 who were going at my pace and stayed with them till about mile 10.
I had been running very consistently through the first 9 miles and was on pace for my 1:35. But it was at the 10 mile marker that I had suddenly appeared to slip 45seconds off. I think it was a long mile, but the wind had picked up and the few inclines that are on the course come during this period. I took it steady through the next mile, and then around 11 miles I was passed by a guy in a Navy Addidas top and we then ran stride for stride over the next 2 miles. We didn't speak or decide this is what we were doing, but he really helped me pick up the pace, and we took over a dozen or so runners during the later stages and I felt 1:35 was back on the cards.
I got to the 13 mile mark leaving myself 40 seconds to run the last 160 metres, I did my best impression of a sprint finish, passing addidas and two other runners as we ran over the grass to the finish. But as I hit the finish line, close to chucking, I looked down at my watch to see 1:35:05! Offical time is now in at 1:35:04 so I just missed out on my sub 1hr 35 min run. But a PB of over a minute and a 4 minute improvement on last year leaves me very happy with my race.
My prep for the race was similar to last year. Instead of Soph & Lauren for company and an Indian and Beers, it was Dominos Pizza and Beer with Hayley, Tom and Lauren. Lauren was impressed when I stopped at two pints, but we then spent the evening dancing around on the wii and I went home, tired, hot and sweaty. But had a great day.
I had forgotten to print myself out a paceband for 1:35 and so wrote them on a scrap of paper. I had the pacings for 1:35 and 1:38. The maths for 1:35 isn't too complicated, being 7min 15secs miling, but it's nice to have the timings as a comfort blanket when the head is spinning after 10 miles.
So on to race day, and me and Lauren were up at 8 and out the door before 9 ready to get to Great Bentley with plenty of time to spare. Got there about half 9, grabbed my number and timing chip and used the facilities and said goodbye to Lauren just after 10.
I'm not a big warmer upper or stretcher so I just mooch around and try to stay warm. The organisers had us all set a couple of minutes before kick off, and right on half 10 we were off! I got myself fairly near the front, but unfortunately got boxed in and had to go up on the pavement, I let the offending woman run past me, she then promptly swiped her left arm on the wing mirror of a near by van. That will teach her!
90 seconds into the race my lace came undone, shocker! Half an hour to prepare and I can't even do my shoes up properly! Pulled over and dealt with it, made an effort not to get wound up by the lost 15 seconds or so and carried on regardless. Even with the delay I went through the 1st mile in 7:16, then clicked through miles 2 and 3 10seconds ahead of my 1:35 schedule. I felt good, there was a decent wind and that made life hard, particuarly on the exposed parts of the course. But the course is beautifully flat, quiet and rural. An added bonus was this year the farms were much less stinky!
By mile 4 I had lost the 10second advantage but was still on 7:15 min miles. The frantic start had now settled down and there were a lot of familar vests and faces so I settled in behind a guy in a Braintree Vest with a Leeds United tattoo on his neck. Nice! There was a loose group of 5 or 6 that I ran with for large parts of the first 8 or 9 miles. Braintree went off after about 6 miles, but I then tagged onto a group of 3 who were going at my pace and stayed with them till about mile 10.
I had been running very consistently through the first 9 miles and was on pace for my 1:35. But it was at the 10 mile marker that I had suddenly appeared to slip 45seconds off. I think it was a long mile, but the wind had picked up and the few inclines that are on the course come during this period. I took it steady through the next mile, and then around 11 miles I was passed by a guy in a Navy Addidas top and we then ran stride for stride over the next 2 miles. We didn't speak or decide this is what we were doing, but he really helped me pick up the pace, and we took over a dozen or so runners during the later stages and I felt 1:35 was back on the cards.
I got to the 13 mile mark leaving myself 40 seconds to run the last 160 metres, I did my best impression of a sprint finish, passing addidas and two other runners as we ran over the grass to the finish. But as I hit the finish line, close to chucking, I looked down at my watch to see 1:35:05! Offical time is now in at 1:35:04 so I just missed out on my sub 1hr 35 min run. But a PB of over a minute and a 4 minute improvement on last year leaves me very happy with my race.
Monday, 31 January 2011
January 2011 - Training
So one month of 2011 gone, and my how it's flown. Works been busy and I have had plenty else going on to keep me occupied.
To get my targets for the year of 1500 miles running and 3000 miles cycling I needed 125 miles of running and 250 miles of cycling a month. I fell well short of both managing to get 102 miles of running and 119 miles of cycling.
I had also set myself a minimum running mileage of 100 miles every month and so did manage to achieve that. I'm still pleased with my January running efforts I did 2 training runs of just over 10 miles each as well as the Benfleet 15 mile XC race where I set a 12minute PB. I also ran 27 miles more than January 2010.The running breakdown looked like this:
Runs less than 5 miles - 6
Runs 5 - 10 miles - 8
Runs greater than 10 miles - 3
I couldn't motivate myself for the commute in on the bike very often and wanted to take the week off prior to the Benfleet 15 and so my bike mileage was low. The 3000 mile target won't be spread evenly over the year, with the bulk of it happening when we undertake LEJOG in July and so I am not too concerned by being so far behind so early. I was pleased to get out for my longest ride on the bike on Sunday though managing nearly 32 miles, 10 of those were with Dad, the LEJOG team are starting to get the fitness wheels in motion. The months cycling looked like this:
Commutes - 5.5
Rides of 25-50 miles - 1
So all in all a solid month of training if not spectacular. 5/10.
Looking forward to February I am hoping to do around 115 miles running and something like 250 miles on the bike. With a big bike test in the last weekend of Feb. I also have a Half Marathon and a 5K race planned so hoping to have PB's to tell you of through the month. Look out next Monday for my Great Bentley race report.
Sunday, 23 January 2011
Benfleet 15 - Race Report - 23/01/11
So after last years miserable performance of 2:18:55 I swore never to do the Benfleet 15 mudfest ever again! But I decided a few months back that I had unfinished business with the race and so decided to book myself in for Jan 2011.
The dreaded day arrived and I felt ok. I set myself what I felt was the achievable target of 2hrs 10mins. That doesn't compare favourably with my 10k and HM PB's but cross country and the Benfleet 15 are a very different kettle of fish compared to a nice flat road race.
The race start is down a steep slope so I got to the start line early to make sure I could navigate my way down safely without hundreds of watching eyes. I made it down safely and then the masses arrived.
The race started on time and we were away on the easiest part of the course. The first 5 or so miles is along the seawall, fairly flat and only the odd puddle to avoid. During this period I was running at sub 8 min miles, I need 8:40's for my 2hrs 10 target.
You then arrive at Benfleet train station where u hang a left and slog it up a decent incline on your way to the start of the Hadleigh Downs. I took over a group of 4 or 5 guys and felt good up the hill. I probably over cooked it, but I do enjoy attacking the hills. Once onto the Downs I coasted the first downhill or so to get my breath back after attacking on the hill.
The next 4 miles are what gives this race it's status as a very difficult mudfest slog. Having run it last year, I had an idea of what was to come but even so it's still a shock when the mud and water start sucking at your trainers. I could feel the time flowing away as at points you were reduced to walking, particuarly the hill after about 7 miles. But I tried to keep calm and I was still ahead of my 2hr 10min target. The first five miles had gone so well I had revised my target to sub 2hrs, but after the mud I knew that just wasn't on.
As you leave the Hadleigh Downs and head towards Leigh station you pass the 9 mile marker. Just 6 hard miles back along the sea wall. I think the terrain is fairly similar to the first 5 miles, but my trainers now weighed twice their original weight and my muscles were aching from the hammering of slip sliding in the mud and the different stresses this puts on the muscles.
I settled into a rythm, the field had thinned out considerably and I was running alone for large parts of the homeward leg. A guy got chatting to me with a mile or so to go and that distracted me from the slog. I managed to pick it up as I passed the 14 mile mark, 2hrs 5mins was now out, but I was looking for something in the 2hrs 7mins region. The school and finish line were insight for the last half mile and that kept my legs moving, over the hill and then pushed for the line. Got a cheer from Lauren as I neared the line, she was only able to see me start and finish as the course isn't spectator friendly. She had me strip down in the carpark and got me into something warm before getting me home safe.
The offical results have just come in and I did big 12 min PB and finished in 2:06:41 and finished 203 out of 583. A very pleasing mornings work all round!
Tuesday, 18 January 2011
I can't be trusted with an upbeat playlist!
I have the Benfleet 15 this Sunday, it's a local 15 mile cross country race and I did it last year. The course is notorious for it's mud and I did it in a very pedestrian 2:18:55 last year, I am hoping for sub 2:10 this year.
So this week I have four - 4 Mile easy runs planned. Just keep everything ticking over and getting me to the start line sharp, ready for a big PB.
I went for my first of these runs this evening, armed with my I-Pod and my newly installed running playlist. Lots of hard, pumping music, that gets me in the mood for running. Unfortunately it got me hyped up and I went off like a train, I didn't fight it though and ran my intended four miles hard and finished in 28:57 much faster than the 32 or so mins I had envisaged. I don't think I'll pay for it on race day, but tommorows run must be slower! Wish me luck for Sunday. Will report back then.
So this week I have four - 4 Mile easy runs planned. Just keep everything ticking over and getting me to the start line sharp, ready for a big PB.
I went for my first of these runs this evening, armed with my I-Pod and my newly installed running playlist. Lots of hard, pumping music, that gets me in the mood for running. Unfortunately it got me hyped up and I went off like a train, I didn't fight it though and ran my intended four miles hard and finished in 28:57 much faster than the 32 or so mins I had envisaged. I don't think I'll pay for it on race day, but tommorows run must be slower! Wish me luck for Sunday. Will report back then.
Friday, 31 December 2010
2010 Review of the Year
Hi dedicated readers,
Sorry I've been so terrible with my blogging. One of my 2011 resolutions is to blog a training summary at the end of each month and I intend to stick to it. Other resolutions for 2011 are to run 1500 miles and cycle 3000 miles. Not sure I have too many non sporting resolutions. I did buy a Yoga and stretching book today, but i won't make any promises about how much I'll use it.
But this isn't a look forward to 2011 blog. That may come another day. Today is about a review of 2010. Outside of my exercise I have got married, and can now call Lauren my Wife :-) I have been to Iceland for a very alternative holiday. Been to Bali on Honeymoon and we seem to have had a really packed 2010. As important as all those events are this is a fitness blog and so 2010 has looked like this:
Races - 13 Races
5K - 2
10K - 2
10M - 1
Half Marathon - 5
15M - 1
Marathon - 2
9 PB's set in the year.
Current PB's
5K - 20:31 (22:07 - 2009)
10K - 43:36 (47:15 - 2009)
10M - 1:12:05
HM - 1:36:21 (1:50:58 - 2009)
15M - 2:18:55
MAR - 3:50:10
Training - 187 Runs
Less than 5 miles - 108 runs
5-10 Miles - 71 runs
10 -15 Miles - 5
Longer than 15 Miles - 3
Total - 200 Runs - 1070 Miles.
So a decent racing year. I raced 10 Miles, 15 Miles and Marathon for the first time. I set PB's at all distances. So definate progress being made. But I really need to push on in 2011 to stop me plateauing. As you can see from my training it is all very short and medium length runs.
I have raced at distances greater than 10 miles 8 times and I have only done 8 training runs greater than 10 miles. If I want to get my Marathon time anywhere close to in line with my other PB's I need to get plenty of long runs under my belt early in 2011. I think a 3hr 30min Marathon is a realistic goal for 2011 I will be racing at Stratford in May and intend to run another in the autumn.
I would also love a 1Hr 30min Half Marathon, which I will be targeting in Bristol in September. But I think this is a stretch target and may have to wait for 2012. PB's at 5K and 10K should come too but they aren't such high priorty.
I haven't just been running this year, and invested in a new Bike in April ready for LEJOG in 2011. I didn't set myself any particular targets and just wanted to get comfortable using the Bike and get some Bike fitness. On the Bike i managed 774 Miles in 93 rides. 90 of these related to me commuting to and from the office. With the 3 remaining rides being weekend rides of 20-25 miles.
The mileage will ramp up quickly in 2011 as we are hoping to do LEJOG at the end of July/ start of August. I've currently got all the gear and no idea, but am confident with the fitness I have from my running I will be able to transfer it over to the Bike pretty fast.
So in addition to getting some flexibility from my Yoga/stretching in 2011 I also want to use the new swimming gear I bought in July and am still to use! As you can see 2011 is set to be a busy year for me fitness wise, and I can't wait! Hope you all have a fantastic 2011!
Sorry I've been so terrible with my blogging. One of my 2011 resolutions is to blog a training summary at the end of each month and I intend to stick to it. Other resolutions for 2011 are to run 1500 miles and cycle 3000 miles. Not sure I have too many non sporting resolutions. I did buy a Yoga and stretching book today, but i won't make any promises about how much I'll use it.
But this isn't a look forward to 2011 blog. That may come another day. Today is about a review of 2010. Outside of my exercise I have got married, and can now call Lauren my Wife :-) I have been to Iceland for a very alternative holiday. Been to Bali on Honeymoon and we seem to have had a really packed 2010. As important as all those events are this is a fitness blog and so 2010 has looked like this:
Races - 13 Races
5K - 2
10K - 2
10M - 1
Half Marathon - 5
15M - 1
Marathon - 2
9 PB's set in the year.
Current PB's
5K - 20:31 (22:07 - 2009)
10K - 43:36 (47:15 - 2009)
10M - 1:12:05
HM - 1:36:21 (1:50:58 - 2009)
15M - 2:18:55
MAR - 3:50:10
Training - 187 Runs
Less than 5 miles - 108 runs
5-10 Miles - 71 runs
10 -15 Miles - 5
Longer than 15 Miles - 3
Total - 200 Runs - 1070 Miles.
So a decent racing year. I raced 10 Miles, 15 Miles and Marathon for the first time. I set PB's at all distances. So definate progress being made. But I really need to push on in 2011 to stop me plateauing. As you can see from my training it is all very short and medium length runs.
I have raced at distances greater than 10 miles 8 times and I have only done 8 training runs greater than 10 miles. If I want to get my Marathon time anywhere close to in line with my other PB's I need to get plenty of long runs under my belt early in 2011. I think a 3hr 30min Marathon is a realistic goal for 2011 I will be racing at Stratford in May and intend to run another in the autumn.
I would also love a 1Hr 30min Half Marathon, which I will be targeting in Bristol in September. But I think this is a stretch target and may have to wait for 2012. PB's at 5K and 10K should come too but they aren't such high priorty.
I haven't just been running this year, and invested in a new Bike in April ready for LEJOG in 2011. I didn't set myself any particular targets and just wanted to get comfortable using the Bike and get some Bike fitness. On the Bike i managed 774 Miles in 93 rides. 90 of these related to me commuting to and from the office. With the 3 remaining rides being weekend rides of 20-25 miles.
The mileage will ramp up quickly in 2011 as we are hoping to do LEJOG at the end of July/ start of August. I've currently got all the gear and no idea, but am confident with the fitness I have from my running I will be able to transfer it over to the Bike pretty fast.
So in addition to getting some flexibility from my Yoga/stretching in 2011 I also want to use the new swimming gear I bought in July and am still to use! As you can see 2011 is set to be a busy year for me fitness wise, and I can't wait! Hope you all have a fantastic 2011!
Subscribe to:
Posts (Atom)
