I ran a very similar route to the hot evening run I did a couple of weeks ago. From the tower down to the millennium bridge and over, back along the south bank to tower bridge. This time I did the extra bit of shuffling to make it 5k. It was starting at 6 in the morning which is my usual time for a run, rather than the evening. Interestingly I wasn't more than a couple of seconds a mile different from that run. I'd have thought I may have been quicker as there were fewer people in the way. Then again, the extra 0.4 miles I did would have been at slower-than-average pace so maybe I was a bit quicker.
Speed not being everything, it was a lovely run. I'm now on the train home later that day and I feel better in myself for doing a wun. And considering a little run tomorrow ahead of another 5k, in Belfast, on Friday. Fun!
Wednesday, 29 August 2012
Tuesday, 28 August 2012
First sprints
Not really sprints. I've been thinking about running a bit faster and have thought it would be interesting to try out interval-type training. So I had a go on an errands run yesterday. I ran "fast" up Victoria road to Saltaire road and then as-fast-as-I-could up the next bit to the Bradford road.
The "fast" was 45 seconds of 6 min/mile. It was uphill, but felt like a nice flying speed that I'd like to learn to run at and increase the distance that I can run at this pace.
The "fast-as-I-could" was also uphill and only for 16 seconds, at 4:45 min/mile. With this one I might try 20-second proper sprints as part of the run, see how fast I can go. Just for fun really.
The main thing holding me back is that I want to run long each time I go out - it seems that, given there's inertia involved in getting out there, I should be making the most of each time I do, by running 5k or so. I'll monitor and, of course, report back.
The "fast" was 45 seconds of 6 min/mile. It was uphill, but felt like a nice flying speed that I'd like to learn to run at and increase the distance that I can run at this pace.
The "fast-as-I-could" was also uphill and only for 16 seconds, at 4:45 min/mile. With this one I might try 20-second proper sprints as part of the run, see how fast I can go. Just for fun really.
The main thing holding me back is that I want to run long each time I go out - it seems that, given there's inertia involved in getting out there, I should be making the most of each time I do, by running 5k or so. I'll monitor and, of course, report back.
Friday, 24 August 2012
Two London runs
In London all week and went out twice in the early mornings. My evening run didn't sit well with me last week: too busy with people. I was staying by tower bridge and for once didn't run by the river. I found a nice quiet road, half of which was cycle paths, and ran along it and back. Not exactly inspiring but it made a nice change.
First run was supposed to be 5K. I had to wait for ages for my gadget to pick up satellites and I got somewhat bored and walked some of the way home so it ended up being about 2 miles of running. Today though I did the same route and did the full distance, in 28 or so minutes. I really do seem to be motivated by previous failed attempts! I've now got a few small goals like running a total of 25 miles next month, so will see if that helps me get out more regularly, which is what I want to do.
Tuesday, 14 August 2012
The 3 peaks
I feel I ought to write down somewhere about my 3 peaks experience. It's not quite enough to go alongside the coast to coast and dales way diaries on walkingbass.walkingplaces.co.uk so it'll live here on running bass instead. But, believe me, I didn't run.
I've always liked the idea of the 3 peaks. The Yorkshire ones, that is. In the same way that the coast to coast has always appealed but the pennine way hasn't (although that's starting to change), the Yorkshire 3 has always seemed like a great idea whereas the National 3 has seemed like one of those silly challenges. Then, having moved to within an hour of the place, it's come to the fore as something I'd like to do. My goal was to finish it, within the 12 hour limit.
Rather than finding a group of people or doing some sponsorship nonsense, I just decided to take a day off and do it. I did a little bit of preparation - visiting each hill individually to get to know the terrain, a day of walking on Ilkley moor to get used to being by myself on the hill, and even the fitness from my running. I had Elspeth to support by meeting me at Ribblehead and the Hill Inn with extra supplies - primarily water. As I got through about 6 litres, that was a complete necessity.
I took a Friday off to do it, to avoid the crowds. Definitely a good decision. I started at 6:30 on a lovely day, with the sun peeking above Penyghent as I climbed it. I felt pretty good on the way up, not stopping except to sort out my phone on the shoulder before the steep bit. It's a nice easy mountain to climb. The way down is pretty easy too, it only drops to a plateau of moorland rather than all the way back to the valley, and is always walking rather than 'stepping' down steep slopes. It's then a long walk to Whernside, which I was motoring along. I realised I was going to get there ahead of the earliest I suggested Elspeth meet me at Ribblehead, so I slowed down a little but was still ahead of 9 hour pace.
I decided to go the long way round on Whernside. We've been that way before and it's a much nicer walk up along the railway, up past some waterfalls, and then along the ridge. Probably added a couple of miles to the day but I was feeling good. A nice stop to eat, although this was probably my mistake, in that I didn't put too much away at that point, and I found it difficult to bring myself anything to eat later. The way down from Whenrside I started to feel tired, with the stepping down the steep bits that went on and on.
I still felt ok when I got to Elspeth. Hot, as it was a very sunny day, but like I would manage to go on. I hadn't slowed down much - was just slower than the 9 hour pace but I'd added extra distance on Whenside.
Going up Southerscales things started going wrong. As soon as I started going up I felt exhausted. No energy, but I kept going, determined not to stop until the bottom of the very steep bit. I started having to fight rising bile in my throat too - I felt the need to be sick but knew I ought to hold on to what energy I'd put in my stomach. And then I wasn't able to eat, not even cereal bars or gummies. When I did reach the resting place, I sat down for about 20 minutes. It took that long to eat a cereal bar, and to convince my body to keep moving. Getting up the side took another 20 minutes and was in 5-10 step chunks. When I did get to the top I just wanted to get down again. And then it was long. Really long. I couldn't think about anything except steps in front of me. I couldn't really focus my eyes for much of it. I did end up being sick at the side of the path and felt marginally better. When I finally reached Horton station and Elspeth I just cried. I don't know quite how I did it, but I managed to overcome the challenge.
So, what went well? It was an awesome experience, it was great to have the support, it was lovely to be out there on my own, and I think I could do it again. What went badly? It was hot and I struggled with that. I didn't eat enough consistently to keep my energy up. And I may have gone too quickly at the start. I finished in 10:42 which feels respectable. And, contrary to what I said in Horton at the end, I want to do it again. I may take someone with me next time.
I've always liked the idea of the 3 peaks. The Yorkshire ones, that is. In the same way that the coast to coast has always appealed but the pennine way hasn't (although that's starting to change), the Yorkshire 3 has always seemed like a great idea whereas the National 3 has seemed like one of those silly challenges. Then, having moved to within an hour of the place, it's come to the fore as something I'd like to do. My goal was to finish it, within the 12 hour limit.
Rather than finding a group of people or doing some sponsorship nonsense, I just decided to take a day off and do it. I did a little bit of preparation - visiting each hill individually to get to know the terrain, a day of walking on Ilkley moor to get used to being by myself on the hill, and even the fitness from my running. I had Elspeth to support by meeting me at Ribblehead and the Hill Inn with extra supplies - primarily water. As I got through about 6 litres, that was a complete necessity.
I took a Friday off to do it, to avoid the crowds. Definitely a good decision. I started at 6:30 on a lovely day, with the sun peeking above Penyghent as I climbed it. I felt pretty good on the way up, not stopping except to sort out my phone on the shoulder before the steep bit. It's a nice easy mountain to climb. The way down is pretty easy too, it only drops to a plateau of moorland rather than all the way back to the valley, and is always walking rather than 'stepping' down steep slopes. It's then a long walk to Whernside, which I was motoring along. I realised I was going to get there ahead of the earliest I suggested Elspeth meet me at Ribblehead, so I slowed down a little but was still ahead of 9 hour pace.
I decided to go the long way round on Whernside. We've been that way before and it's a much nicer walk up along the railway, up past some waterfalls, and then along the ridge. Probably added a couple of miles to the day but I was feeling good. A nice stop to eat, although this was probably my mistake, in that I didn't put too much away at that point, and I found it difficult to bring myself anything to eat later. The way down from Whenrside I started to feel tired, with the stepping down the steep bits that went on and on.
I still felt ok when I got to Elspeth. Hot, as it was a very sunny day, but like I would manage to go on. I hadn't slowed down much - was just slower than the 9 hour pace but I'd added extra distance on Whenside.
Going up Southerscales things started going wrong. As soon as I started going up I felt exhausted. No energy, but I kept going, determined not to stop until the bottom of the very steep bit. I started having to fight rising bile in my throat too - I felt the need to be sick but knew I ought to hold on to what energy I'd put in my stomach. And then I wasn't able to eat, not even cereal bars or gummies. When I did reach the resting place, I sat down for about 20 minutes. It took that long to eat a cereal bar, and to convince my body to keep moving. Getting up the side took another 20 minutes and was in 5-10 step chunks. When I did get to the top I just wanted to get down again. And then it was long. Really long. I couldn't think about anything except steps in front of me. I couldn't really focus my eyes for much of it. I did end up being sick at the side of the path and felt marginally better. When I finally reached Horton station and Elspeth I just cried. I don't know quite how I did it, but I managed to overcome the challenge.
So, what went well? It was an awesome experience, it was great to have the support, it was lovely to be out there on my own, and I think I could do it again. What went badly? It was hot and I struggled with that. I didn't eat enough consistently to keep my energy up. And I may have gone too quickly at the start. I finished in 10:42 which feels respectable. And, contrary to what I said in Horton at the end, I want to do it again. I may take someone with me next time.
Hot in busy London, 2.79 miles, 26:31, 9:31 min/mile
An evening run in London so I feel I can justify a slightly slower pace - lots of people around and quite a bit of traffic too. But really I know I was getting slower and slower (my new watch tells me that). And it's my first run since the 3 peaks 4 days ago. I can really feel my legs tiring out in a way that they haven't before.
Wednesday, 1 August 2012
A mile in 7:50
I said I was going to try for a new mile record, and there it is. Feels odd to think of it as a best time when I'm currently reading about the first 4 minute mile, but there you go. I did it as part of a slightly longer run - a warm up running down to the canal and then the mile up the canal, then a jog back. So it was the best I could do at this moment, and it feels good to have a 7:something, as another line in the sand.
It was also the first time I took my phone out on the run, with the runkeeper app. It's a gps timer affair. Really fun to have some stats on the run, such as looking at my pace over the distance. I don't know how consistent I expect it to be - over the mile I was faster at the beginning than the end, but not hugely so (the last quarter mile was at about 8 minute mile pace).
One last thought for the day. I just went out on a 2 and a half mile run because I had an hour until my next conference call and wanted to get a bit of exercise done. Just on a whim. Not something I could have contemplated 4 months ago.
It was also the first time I took my phone out on the run, with the runkeeper app. It's a gps timer affair. Really fun to have some stats on the run, such as looking at my pace over the distance. I don't know how consistent I expect it to be - over the mile I was faster at the beginning than the end, but not hugely so (the last quarter mile was at about 8 minute mile pace).
One last thought for the day. I just went out on a 2 and a half mile run because I had an hour until my next conference call and wanted to get a bit of exercise done. Just on a whim. Not something I could have contemplated 4 months ago.
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