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2016 London Marathon Training – Week Five (1-7 February)

The week began conveniently enough with the start of a new month too. One thing that remained consistent with January moving into February was that the wind, which has been seeming ever present since November, was blowing as hard as ever. The first session of the week was an easy paced ten mile run, the legs felt tired but otherwise I was okay – the wind though made it nearly impossible to keep moving at times.

The evening was spent at the gym. Thirty minutes on the elliptical trainer was followed by a spin session. I increased my FTW slightly (from 260 to 265), the difference that makes is to hit certain colours or percentage of max FTW requires a little more effort. This was shown in the end result  an increase to 3.9 w/kg from  3.8 w/kg for the previous few weeks. I found the low cadence high resistance hill efforts easier than the high rpm sprint sections – those bits I struggled to maintain power.

Tuesday saw an early morning hour long session on the elliptical trainer, time spent with no issues other than the legs feeling fatigued. I headed out a couple of hours later for a ten mile run which was planned on being a marathon heart rate run. However with the legs feeling really tired and the wind blowing so fiercely pacing was nigh on impossible, the session was quietly shelved and became a mere easy paced ten mile run. A sign of the strength of wind is that the last two miles were 6:00 and 5:50 run with no more effort than the middle miles where seven minute miles was an effort.

It was just the one session on the Wednesday – the marathon heart rate session postponed from Tuesday. Again a ten mile run the schedule was six miles at marathon HR which became 10k to make it end at a convenient stopping point. The opening miles were tired and sluggish, therefore it was very pleasing that the 10k at marathon heart rate felt pretty comfortable and was relatively swift – running 36:40 for the 10k. The legs generally felt fine but the left IT band needed attention as the knee was beginning to ache.

Thankfully Thursday saw a planned massage session following another uneventful hour on the elliptical trainer, which helped ease some of the discomfort in the IT band. Thursday evening saw a GRC marathon paced session with six miles at the supposed pace of 7:30 per mile. The session was a success despite some of the miles being a touch on the quick side, I’m finding it increasingly difficult to maintain steady pace with others in front of me pulling away and then coming closer. I had a bit of a dodgy tummy during the run, following an emergency pit stop I was able to put in a couple more miles with a club mate on the way home.

Friday morning was virtually a day off, just an hour on the elliptical trainer following a strength and conditioning session. The legs felt a touch tired, I felt tired. I also felt myself fighting a cold and a slight cough was brewing.

The hardest part of Saturday’s run was making it out of bed having set the alarm for 6:30. As the alarm went I heard the rain smashing against the window. If ever there was a day to stay under the duvet it was today. It took ten minutes to drag myself from under the covers, hardly full of enthusiasm, but by 7:20, a cup of coffee and half a banana consumed I set out on my long run. The plan was similar to a couple of weeks ago – run some miles around town, take part in Belton House parkrun, then run some more miles before heading home.

As this run was planned to be twenty miles I wanted to get plenty of miles in before the parkrun. Things were looking fine with eight miles under the belt, despite the heavy rain falling, when my tummy once again struck trouble. The usual public conveniences were still closed thanks to it being a touch early, so I had to make an impromptu diversion back home to just about make it back in time.

Pit stop done I was out the door and picking up the pace to make it to parkrun in time. I made it with four minutes to spare, thankfully the pre-run briefing was kept brief as the rain lashed into our faces. With exactly twelve miles run I set off with Will Parkin and another young runner at my heels. I let them take the pace for the opening quarter mile as we battled with the wind, once we headed onto the grass I took the lead and, metaphorically speaking, never looked back. I was running with headphones and music, and it therefore felt exactly like a training run rather than a race, which parkrun can often feel like. I hadn’t reset my watch so I didn’t know my time, but I knew I was running sub 6 miles relatively comfortably. I finished first, 18:12 was called by the timekeeper, which was very pleasing considering that is just four seconds outside my course best. The next runner was over a minute behind so it was a fairly emphatic run.

I didn’t hang around too long, I didn’t want the legs to stiffen. I headed to the gated exit to find it was locked with strong winds due later in the day. I tracked back and ran another lap of the parkrun course before heading back home in a distance that couldn’t have been better judged – 20.1 miles (a bit extra to stop just past my home). I averaged 6:39 for the run and was delighted with how fresh I felt at the end. It was as though I’d just run the parkrun and come back again, forgetting the twelve miles run beforehand.

Sunday morning was Witham Wheelers Reliability Ride #4 – 48 miles planned on a route described as undulating. Group 5 (the fastest) merged with group 4 so it was a mixed bunch of riders setting off. I literally lost my bottle heading down the hill at South Parade, the lack of liquid for the ride was not a huge issue as it was only a few degrees above freezing, but it didn’t help.

The opening miles were brisk as we enjoyed a tailwind. I felt strong up the first climb at Londonthorpe and felt good enough to spend the first 30 or so miles at or near the front, spending plenty of time taking on the brisk headwind. It was a bit of a frustrating ride, we stopped three times for punctures, each time we stopped I got cold and struggled a bit to get going again.

On the run in the pace picked up as the group began to fracture. I managed to stay with the lead group as we approached the final climb at Skillington, but I was dropped on the hill as I was stuck at the back of the group on the approaching descent and missed the split as the front of the group put the hammer down. The exact same thing happened when we raced there last summer.

Dropped from the group I had to ride alone on a long drag into a stiff wind. I struggled and was caught by an older rider who had battled up the hill and was now riding better than I was. I stuck on his wheel and rode back to the club room, taking turns at the front which clearly weren’t that fast as he kept pushing on past me. It was pretty much my first bad patch of the year on the bike – looking back, it was hardly surprising given Saturday’s run. 18.4 mph was the final average speed, I seem to be getting slower week by week!

Riding home I kept an eye out for my dropped bottle as it is one of my favourites. Luckily I spotted it in the gutter, missing the liquid it contained but otherwise in the same condition as when it was dropped. Back in the cage I headed home and straight out for a ten km brick run. Like last week the first couple of miles were a bit of an effort but improved in the closing stages so I ended up running as though the ride hadn’t happened. It was though aided by a tailwind for the closing stages. Still 6:45 average and feeling comfortable was a pleasing end to the week.

69 miles of running for the week, three and a half hours on the elliptical trainer, 55 miles on the bike and an hour of spinning. All in all a good week, ending strongly after feeling tired during the week. Tiredness is to be expected, I just need to be careful not to overdo it and to be aware that there are loads of colds and viruses doing the rounds at the moment. I just hope I don’t catch any of them!

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Parkrun Report – Belton House parkrun #1 – Saturday 7th November 2015.

A mediocre performance at a free to enter timed 5k run would not normally merit the honour of a rare post on this blog. Belton House parkrun #1, however, was perhaps the one of the more important events I’ve taken part in.

Over a year in the making (and nearer two if you include the previous failed attempts), Grantham finally had its parkrun, albeit as close as it could physically be – technically Belton House being in the small hamlet of Belton on the outskirts of Grantham. Although I was privvy to the details in how the parkrun was founded, I only played a very minor role in its establishment.

Originally it had been suggested that Grantham would have its parkrun at Wyndham Park. As a Grantham Running Club committee member I played a role in dismissing the proposal as I saw the course as overly twisty and narrow in places – with three passes of a footpath known locally as dog shit alley perhaps not conducive to encouraging new runners – part of the ethos that makes parkrun such a success. There were also issues with a cycle path running through the route, a lack of any toilet facilities pre-run and inadequate parking.

Belton House, on the other hand, had almost everything a parkrun could wish for: generous hosts in the National Trust who would provide parking, toilet, and cafe facilities. An almost entirely off road route with some exceptional scenery and the ever delightful herds of deer that always bring a smile with their grace when jumping fences as they flee when you run towards them.

It was many months of negotiation between the National Trust, Grantham Running Club and Grantham Athletics Club, before the go ahead was given for Belton House parkrun. A route was finalised and rehearsed a couple of weeks before the first official run. I was racing on that day, but had the opportunity to recce the route a week before, on a wet and windy morning. I was impressed with the land that had an astonishing draining ability. Local roads were flooded, you would barely know it had been raining for nearly three days solid.

It was a similar story when I awoke for the first Belton House parkrun. Wet and very windy conditions prevailed. For the first time since moving from Coventry to Grantham two a and a bit years ago, I enjoyed the ability to be able to run to a parkrun rather than face a lengthy drive. It was tempered by a lethargic feel and some distinct stiffness in both hips, but all the same I was glad to be out running.

There were plenty of familiar faces at the start line as most of the parkrun volunteers come from Grantham Running Club or Grantham Athletics club and I spent the minutes before the start chatting with a number of them. There were whispers I would be the sure-fire first place finisher but I knew there were at least two other runners who on paper are significantly quicker over 5k than I am.

There were around 200 runners taking part, which is not a huge number, but a manageable amount for a first attempt and impressive given the miserable conditions. The pre-run speech by Event Director Gordon was long and mostly inaudible (He had forgotten his loudhailer) but it was respectfully observed by the field. A few minutes later and the countdown was given and we were off.

The start of the inaugural Belton House parkrun. Picture Courtesy Graeme Reynolds
The start of the inaugural Belton House parkrun. Picture Courtesy Graeme Reynolds

With hips a little stiff I set off as swiftly as I could while not making quite the suicidal start that some around me made. As seen in the picture above, around a minute into the run, I (in the white long sleeve top – no club colours for me at a parkrun (it’s not a race!) was around fifth, with the eventual first place finisher, but not the winner, Jake Richardson on my far right, also making a sensible start. The picture shows clearly the rain that has fallen, it doesn’t illustrate the near gale force wind that blew directly into us for the opening section of the two lap course, before we thankfully turned left and onto the grass section of the lap.

I passed the child who had slipped ahead of me and found myself fourth, running comfortably, but not that quickly. Matt Emery was a clear second halfway around the first lap and the early leader Philip Nind was around 5 seconds ahead of me. The first two were uncatchable with my tight hip flexors. I would normally have settled for fourth but I fancied the distinction of finishing in the top three of the first Belton House parkrun, so I spent the remainder of the first lap slowly hauling in Philip. I caught him as we started the second lap. I thought for a minute about tucking into his slipstream into the wind, but felt the time was right to put in a surge and break his tow, so this is exactly what I did. By the time we passed the golf course for the second and last time I had a clear gap which I could relatively easily maintain.

I had the rest of the lap to try and enjoy the run as best I could – the last remaining deer fled over the fence as I passed, and I began to lap the backmarkers – with far less difficulty than at other venues such as Newark and Peterborough. With not so much a sprint finish but a slight increase in pace, I finished third in 18:44, just under 50 seconds behind Jake in first and 30 behind Matt. The times were not quick but I reckon the wind was worth at least a minute on the final times. A quick handshake with those finishing ahead and behind me and it was off to watch the rest of the field come home.

Passing Belton House. Picture Courtesy Graeme Reynolds
Passing Belton House. Picture Courtesy Graeme Reynolds

I spent the next fifteen minutes or so watching the rest of the runners finish, each passing runner emphasised the overwhelming merits parkrun has in encouraging runners of all abilities. I then jogged home, very slowly as the left groin had tightened significantly and the wind had, if anything got stronger. Happily though the pain was temporary. The first of hopefully many Belton House parkruns was done.

 

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105 Days to Go – Melton Mowbray parkrun #1

Enthused by the encouraging run of a few days ago I was inspired to take part in the inaugural Melton Mowbray parkrun. Grantham residents are patiently awaiting their own edition of the free-to-enter-timed-5km-run. In the meantime they realistically have the choice of Peterborough, Lincoln or Clumber Park if they don’t mind a lengthy drive, or Newark if they want an event that is easily reachable, but is frustratingly a little over distanced for a 5km run (around 350 meters long by my reckoning).

Melton Mowbray, for me anyway, is roughly the same distance away (18.5 miles) as Newark, so the new parkrun potentially offered an attractive alternative. When the alarm went off at 7 am the mere thought of stepping outside didn’t seem that attractive with gale force winds battering the house and intermittent bouts of rain lashing against the window panes. I struggled for ten minutes to summon the will power required to leave the comfort of my duvet behind, but I managed it and before long I was preparing myself for the run.

The drive to Melton on the A607 was blissfully free of traffic (It’s a lovely road to drive when it is free of other people using it) but the appalling conditions were hardly inspiring. I made it to Melton Country Park around 40 minutes before the off. Already the small car park was nearly full (They’ve been allowed to use the local college car park to accommodate the masses) but I was lucky to get a spot and soon took refuge from the wind and rain outside the nearby Visitor Centre. The first person I spoke to turned out to be the first woman to finish. I think she had run the trial event a week earlier and pointed out the rough direction of the course. Keen to do a warm up I went on a reconnaissance lap as best I could given there were no marshals on course yet. What was immediately apparent was that the wind was going to make conditions very difficult and that the going underfoot was going to be challenging, with numerous deep puddles and several muddy patches on a course that combined sections of gravel, dirt and asphalt.

Two miles later and the warm up was done. The calves were a little less tight than they were (Which was fearsomely tight) and I felt keen to get going. It would be the first time I’d run in anger since the Robin Hood Half Marathon back in September and I was keen to know what condition I was in. I met up with a couple of guys from Grantham Running Club, I even met a friend of Kenilworth Runners on the start line. What was immediately apparent lining up is that the enthusiasm for the event, being held in conditions that would rightly put off most, was high. It turned out there were 268 finishers – a fantastic number for an inaugural running. Mercifully for the runners the rain stopped just before the beginning of the run – all they had to contend with now was a gale force wind.

After the briefing and subsequent re-briefing concerning matters that had been forgotten about in the initial briefing, we were given the 3-2-1 and we were off. On poor terrain the start was less frenetic than is customary at these parkruns. I found myself just outside the top five when the courses only real trouble spot caused, for the first few runners, some trouble. To cross the lake there is a narrow wooden bridge which, as the runners approached, was occupied by a gentleman with at least two large dogs. Alarmed by the sight of 270 odd runners hurtling towards him, he made his best efforts to vacate the bridge, but hadn’t quite done so by the time we got there. The lead runners had to slow to a virtual stop; the leader got a couple of muddy paws around his midriff by means of a friendly hello from one of the weighty quadrupeds. Thankfully no harm was done to animal or runners and we continued straight to another unexpected obstacle in the form of a former railway bridge to run under which was a good 30cm deep with water. I expect such things in cross country races, to have my feet soaked in such a manner this early in the morning was not in the plan.

Straight from the foot soaking we were thrown straight into the course’s tough little climb, which Strava reckons averages 6%. Today though it was made somewhat easier by a 30mph+ wind blowing us up it. A sharp right at the top and there was a long gentle descent made tougher by a fearsome crosswind. I settled into a pace that felt comfortable. I wasn’t fancying a flat out run, I was more concerned with making it to the finish in one piece. I was lying seventh and was content, for today with that.

After the gradual descent came a sharp right hander and down a fairly steep decent which almost became the slowest part of the course given the headwind that was trying its hardest to blow us back up the hill. The path degenerated into a narrow continuous puddle before a small bridge took us onto the main part of the park, which was happily properly drained and on wide concrete paths. The end of the lap saw a tough section into the headwind, then some poor conditions underfoot akin to cross country which saw me lose a position to a local runner more keen than I to do well.

The second lap was uneventful. I maintained the gap to the two runners ahead of me and began to close them down in the final stages of the run. That in itself was satisfying. I was as strong at the finish as I was at the start – not as quick as I would have liked but I have to remind myself that I’ve only been back running for two weeks after more than two months out injured.

I passed a runner to take seventh on the final drag before an unconvincing sprint to the finish where there were some lapped back markers to content with. I’d barely looked at my watch, which is unusual for me. It read 18:55 which was satisfying under the circumstances, but hard to gauge what that actually represents in terms of where I am at given the conditions were so difficult.

After seeing my GRC club mates finish I set off on a 3.5 mile warm down, which saw me do a loop round near the town centre. It was a slow affair, the calves now throbbing with tightness and the pelvis aching a fair amount too. I was pleased though that there was no problems in the back / hip area. I am still running in a constant fear that something is going to go wrong again, so putting in three quickish miles is a good confidence booster in that respect.

Tomorrow, weather permitting, it is off to the cycling club for another reliability ride. Hopefully the legs will recover a bit, otherwise it’s going to be a hard slog!