A couple more miles this week but to be honest it was a bit of a shocker.
Work's just a bit busy so I couldn't find time to run on Tuesday or Wednesday which should have left me fresh for Thursday's reps. They, however, were a disaster. I've lost so much pace, endurance, determination in the last 3 months that I might as well realise its going to be a long hard road back to form.
The rep pace was poor and I caved for the last 3 or 4 of the session which was 10x2min, 1 min off.
I'm not panicking though and have resolved to get back with my running off heart rate. That's a shocker too with the pace well down in the 9/10mins. Woo. We'll see how long it takes for the 8's to return.
So next week. A bit of travelling planned but hopefully I'll maintain the mileage at or around 25. If I can slot in an extra that would be good.
Sunday, 16 January 2011
Sunday, 9 January 2011
The rebuild has begun, week 1, 25miles
Hello. It's been a few months since my last blog. Although I've been quiet it's been far from uneventful.
I did a run on October 3rd in prep for the Herts 10k but got a pretty bad chest infection which floored me for a few weeks. It was so bad I ended up having a chest x-ray, and that was so bad I had to go for another. Yep, the first x-ray suggested something suspicious and so I was sent back with my heart very firmly in my mouth.
Fortunately it was just a very bad infection but the evidence was it would be 4-6 weeks before I was fit, well that was November written off. Just when I was about to kick off in early December I got the next round of lurgy that hit everyone down here. So no running until after Christmas. Phew. Sorry about that lot but you might have wondered what's been going on.
Anyway. New Year, new start and time to rebuild the 1000 mile man. Ha ha.
It's been a bit harder than I hoped. The legs have been hurting, the heart pounding and the lungs wondering what's going on. And all at a snails pace.
To be fair, it's got easier and this morning as I set off in the dark to meet Anthony, I had no regrets about a 0645 wake up or running in the freezing cold. It was invigorating.
We managed a good 11 miles at chatting pace at just over 9min. Slow but this was the longest run for quite a few months.
The plan for this next week is to build the mileage, let's see if I can get 35miles in and add a rep session on Thursday. That should be fun.
I also need to get a few races in the diary so any ideas fire them my way. 2011 targets are a sub 40min 10k and a sub 1.30 half marathon. Not sure whether I'll manage a marathon but Loch Ness sounds tempting.
I did a run on October 3rd in prep for the Herts 10k but got a pretty bad chest infection which floored me for a few weeks. It was so bad I ended up having a chest x-ray, and that was so bad I had to go for another. Yep, the first x-ray suggested something suspicious and so I was sent back with my heart very firmly in my mouth.
Fortunately it was just a very bad infection but the evidence was it would be 4-6 weeks before I was fit, well that was November written off. Just when I was about to kick off in early December I got the next round of lurgy that hit everyone down here. So no running until after Christmas. Phew. Sorry about that lot but you might have wondered what's been going on.
Anyway. New Year, new start and time to rebuild the 1000 mile man. Ha ha.
It's been a bit harder than I hoped. The legs have been hurting, the heart pounding and the lungs wondering what's going on. And all at a snails pace.
To be fair, it's got easier and this morning as I set off in the dark to meet Anthony, I had no regrets about a 0645 wake up or running in the freezing cold. It was invigorating.
We managed a good 11 miles at chatting pace at just over 9min. Slow but this was the longest run for quite a few months.
The plan for this next week is to build the mileage, let's see if I can get 35miles in and add a rep session on Thursday. That should be fun.
I also need to get a few races in the diary so any ideas fire them my way. 2011 targets are a sub 40min 10k and a sub 1.30 half marathon. Not sure whether I'll manage a marathon but Loch Ness sounds tempting.
Sunday, 3 October 2010
Herts10k splits
This was a repeat of a session we did last year in prep for the Herts 10k, 3 x 2.8miles on with 3 min recovery. This year we were 6, Simon and Paul were back but it was a new one for Anthony, Big Paul and new boy Alex.
Alex is Anthony's boss and he rolls up in an Audi pimp mobile. Very nice it was too.
We reminisced about last year, I'd done a crouch start, Paul had to abandon due to toilet issues and Simon had run up and down encouraging us all while we gasped for air.
This year the weather has been poor so foot conditions are boggy and slippy. That makes it hard work as there are a few sections along fields.
Simon was just back from injury so he made sure Alex was ok. Anthony had done 30k yesterday, so he had an excuse ready.
We set off pretty well. The 2 Paul's set the pace, looking very comfortable. I was trying to stay near 7's as I have a tendency to go off way too fast. It was a tough old slog and the sweat was beginning to flow as we reached the golf course and finish of the first rep. Anthony was ok and Alex was doing well.
The second rep is substantially up. The 2 Paul's were off, I was struggling and the Garmin was telling me I had to speed up. Couldn't do it and the pace was over 7's the whole way.
The third section was very muddy and slippy, that made any pace very difficult. The 2 Paul's didn't seem to be struggling as they pulled away. The pace was slow. I pushed the last bit and managed to get the pace back up to 6min pace. Overall it was tough.
The splits were Rep1: 6.54 / Rep 2: 7:37 / Rep 3: 7:46. Average = 7:25
Last year they were: 6:30 / 7:03 / 6:58. Woops. That tells a story of limited recovery from the half ironman and also not too many running miles over recent months. Last year my focus was 100% on the 10k but this year running's been a poor 3rd to the bike an swim.
The bad news though is that Simon seems to have aggravated his injury on today's run which is a real shame given the 10k is next Sunday.
Garmin
Alex is Anthony's boss and he rolls up in an Audi pimp mobile. Very nice it was too.
We reminisced about last year, I'd done a crouch start, Paul had to abandon due to toilet issues and Simon had run up and down encouraging us all while we gasped for air.
This year the weather has been poor so foot conditions are boggy and slippy. That makes it hard work as there are a few sections along fields.
Simon was just back from injury so he made sure Alex was ok. Anthony had done 30k yesterday, so he had an excuse ready.
We set off pretty well. The 2 Paul's set the pace, looking very comfortable. I was trying to stay near 7's as I have a tendency to go off way too fast. It was a tough old slog and the sweat was beginning to flow as we reached the golf course and finish of the first rep. Anthony was ok and Alex was doing well.
The second rep is substantially up. The 2 Paul's were off, I was struggling and the Garmin was telling me I had to speed up. Couldn't do it and the pace was over 7's the whole way.
The third section was very muddy and slippy, that made any pace very difficult. The 2 Paul's didn't seem to be struggling as they pulled away. The pace was slow. I pushed the last bit and managed to get the pace back up to 6min pace. Overall it was tough.
The splits were Rep1: 6.54 / Rep 2: 7:37 / Rep 3: 7:46. Average = 7:25
Last year they were: 6:30 / 7:03 / 6:58. Woops. That tells a story of limited recovery from the half ironman and also not too many running miles over recent months. Last year my focus was 100% on the 10k but this year running's been a poor 3rd to the bike an swim.
The bad news though is that Simon seems to have aggravated his injury on today's run which is a real shame given the 10k is next Sunday.
Garmin
Thursday, 30 September 2010
Hill Reps
So after last night's "lazy night" which had global ramifications - even the Gers fan in Peru wondered what was going on - I was back on reps with the guys at National Grid.
It was a good turn out, with 9 of us pushing the effort. I wasn't hopeful after only a few dismal runs in recent weeks while in amongst the group we had a GB vet, an Ironman and two guys who had gone sub 1.30 in last week's half marathon.
Rep 1 was steady and only Jon Jennings set off like a hare. Nobody was near him. I kept on Steve's shoulder as last time we'd done this set we'd marked each other fairly well.
Rep 2 and I decided to sprint behind Jon for 20 yards. Ok that was my comic contribution for the day. Rep 1 and 2 were 69secs followed by 68.
Rep 3 and I stayed on Steve. Again it was 69. Rep 4 and I held onto Steve again, we were seeing a fair space appearing between the group as the younger lads showed their strength.
Rep 5 and Steve pushed it, he finished in 65, I was probably at 69. Rep 6 was second last and one of the young lads decides to take on Jon. At the top the news is that he beat Jon. Ok, but he'll die on the next. I was over in 69-70, I struggled.
Last one and everyone digs deep. Young Steve goes off with Jon again. I try and stay with Steve but can't. He manages a 64, I probably do a 68 but nearly pass out. Young Steve has beaten Jon for the second rep. Good effort.
On the way back I chat with Jon, he's 43. Ran for England schools before taking on a senior a career focusing on the mile. Gave up at 32 and has only just started getting his passion back for it. He's enjoying the banter of the lunchtime and the mix of characters.
I wasn't too despondent after the session. Back in Feb I'd managed a 66sec but my splits had been between 70 and 67. I was stronger back then so this is quite an encouragement. I just need to start getting a few more miles in the legs every week. It's not been that many since the marathon back in May.
It was a good turn out, with 9 of us pushing the effort. I wasn't hopeful after only a few dismal runs in recent weeks while in amongst the group we had a GB vet, an Ironman and two guys who had gone sub 1.30 in last week's half marathon.
Rep 1 was steady and only Jon Jennings set off like a hare. Nobody was near him. I kept on Steve's shoulder as last time we'd done this set we'd marked each other fairly well.
Rep 2 and I decided to sprint behind Jon for 20 yards. Ok that was my comic contribution for the day. Rep 1 and 2 were 69secs followed by 68.
Rep 3 and I stayed on Steve. Again it was 69. Rep 4 and I held onto Steve again, we were seeing a fair space appearing between the group as the younger lads showed their strength.
Rep 5 and Steve pushed it, he finished in 65, I was probably at 69. Rep 6 was second last and one of the young lads decides to take on Jon. At the top the news is that he beat Jon. Ok, but he'll die on the next. I was over in 69-70, I struggled.
Last one and everyone digs deep. Young Steve goes off with Jon again. I try and stay with Steve but can't. He manages a 64, I probably do a 68 but nearly pass out. Young Steve has beaten Jon for the second rep. Good effort.
On the way back I chat with Jon, he's 43. Ran for England schools before taking on a senior a career focusing on the mile. Gave up at 32 and has only just started getting his passion back for it. He's enjoying the banter of the lunchtime and the mix of characters.
I wasn't too despondent after the session. Back in Feb I'd managed a 66sec but my splits had been between 70 and 67. I was stronger back then so this is quite an encouragement. I just need to start getting a few more miles in the legs every week. It's not been that many since the marathon back in May.
Tuesday, 28 September 2010
Over to get a hire car, 4.35 miles by kdmurray65 at Garmin Connect - Details
Last weekend I was away for a walking weekend in North Yorkshire. It was good for the legs to get a chance to recover after quite a few weeks of strenuous effort.
This was my first run for a while, after the weekend strolling I decided to set off in z3 and see how it panned. In the end it was ok, average just over 8's and pretty comfortable.
Need to step it up a bit if I'm going to beat my pb for the Herts10k.
Over to get a hire car, 4.35 miles by kdmurray65 at Garmin Connect - Details
This was my first run for a while, after the weekend strolling I decided to set off in z3 and see how it panned. In the end it was ok, average just over 8's and pretty comfortable.
Need to step it up a bit if I'm going to beat my pb for the Herts10k.
Over to get a hire car, 4.35 miles by kdmurray65 at Garmin Connect - Details
Tuesday, 21 September 2010
New Forest Middle Distance Triathlon, 13.1mile Run
As I start the run the legs are in a mess. The pace will come but I’ve got to take the next 15mins or so steady, quick feet but just ease into it. The plan is 9min pace for the first 5 miles, then into 8’s and if there’s anything left a sprint finish. That should see me around 1:50.
As I set off I’m pretty happy, the early pace is there and I know the legs will find themselves within a few minutes. We’re downhill and then, in front of me, is a 1 in 4 climb. People are walking and moaning. I keep running and get a few words of encouragement but that was slow and tough climb.
I keep going and don’t look back. Ok, back on pace and don’t panic, the legs will be alright in a minute. At mile 3 I see the drink station ahead. I need some water but at the same time I feel like I could be sick. I’ve energy drink and gels swishing around in my stomach. I take a sip and push on. I pass a couple of guys, talking to both for a few minutes before pushing on again.
More hills and the pace is a struggle. My legs are in agony, calves haven’t cramped but they feel tight and I can’t find any more pace. This is not fun.
Mile 9 and the hill of death appears. I have kept moving, refused to walk when others were but this one has me. My pace is pathetic. There’s a guy walking and I can’t catch him. My legs have seized up, I can’t push them. I might be sick. I walk.
At the top I try to get going but they’re in a bad way. I can’t get any pace going and the pain is pretty excruciating. It’s not an injury, they’ve just decided to seize up! I’ve never felt this before. I feel ok, I have energy, I have will power but my legs are finished. I ease off and decide to do the pace the legs can cope with. It’s weak.
I chat to a walker, he says there are 3 more hills. What? We’ve 3 miles to go. He’s right. Hill 1 and 2 are bad but 3 is the killer. At mile 12 a steep, sandy climb up to the main road. I end up walking again. Totally impossible to even shuffle.
I decide to do some maths. This is bad, 13.1 miles, oh well at least I won’t be over 2:30hrs, that’d be embarrassing.
Eventually the Garmin clicks 13miles and I’m not anywhere near the finish. Oh come on!! This happened at the London Marathon, this is cruel. At 13.78miles I come round the corner and wobble over the finishing line. The run is bang on 2:30 but nearly 0.7miles too long. Oh dear.
Adrian is at the finish. He’s changed out of his kit. The lad’s been worried. I should’ve been breathing down his neck. He finished in 5:54 and had a perfect race. 34min swim, 3:17 bike and 2:02 run. That’s a perfect execution.
In the end my run was 40 mins longer than I wanted. My final race time was 6:40, so that 40mins was why I missed my target. Why it went wrong I’ve no real idea, probably a combination of not enough long running in training, possibly a nutrition problem with my drinks or maybe the swim and bike just took too much out of me? Anyway, who cares!
I finished standing up and had a smile on my face for most of it. It was a great event to participate in, a good weekend away and well, there’s always next year.
Final Results:
Adrian Hampstead 5:54 (King of the Mountain)
Ken Murray 6:40 (longest ever swim award)
Rob Shillinglaw 6:59 (Continental award for most punctures)
Tom Shillinglaw 7:30 (Goldfish award for forgetting his drinks)
New Forest Middle Distance Triathlon, 13.1mile Run by kdmurray65 at Garmin Connect - Details
New Forest Middle Distance Triathlon, 90km bike.
I trot gently along the matted path and out to the road, pop on the bike and I’m away quickly. From the off I’m taking over people and feeling good. The legs feel ok but a quick look at the Garmin and my heart rate is a bit high.
My plan was to keep the heart rate down to Z2 for the first 5 miles and then move into z3. But the first section is uphill, I feel fine and just keep going. After 3 miles I’ve lost count how many people I’ve passed and only one person has passed me. OK, I can’t swim but this is alright now.
The climb up onto the plain is over and now its cruise control. The speed is good and I’m chalking people off. Down the Ornamental Route and I’m flying, I can see the road is clear so I’m off the breaks and belting it. My heart rate seems to be back in Z2/3 so happy days. This is easy.
At the bottom we’re onto the main road and again it’s a steady climb back up. No issues and all is good. I’m easing off on the climbs and nailing folks on the descents and straight lines. Cool.
Along the plain and I’m still passing people when all of a sudden I notice that I just passed Rob. I ease up. We chat. All is well with him but he’s having some food. I move on and I’m chasing the pack ahead, 1hour of the ride complete, over 17miles done.
A few more miles and I’m getting a funny sensation in the stomach. I think my drink is a bit too concentrated. Crap. It’s not very nice. My gels are going in but I’m not sure I’m digesting any of this. I switch bottles and its better but I’ve got to drink the strong stuff too.
I relax into it, I’ve got my heart rate going from z2 to 3 and at mile 28 its halfway in 1:34. Great stuff. My target is 3:15.
Just then we start a long hard climb. People are struggling around me but I stay in the seat and offer words of encouragement as I go passed. Not sure it was appreciated but I wasn’t trying to rub it in.
From the top we’re into the wind, so its down on the aero bars and find a rhythm. No problem.
As I approach the end of lap 1 I suddenly hear a bike coming up fast, it’s the race leader, finishing his second lap! Then the 2nd and 3rd place come passed too. Unreal, they are flying. Impressive.
I carry on as they turn into transition. Lap 2 is shorter but still 20 miles to go. I take a few on the downhill, I’ve good speed and so far not seen anything to make me get on the brakes.
The second lap is good. I climb well, get good speed on the plain and although the muscles are starting to ache a little it isn’t too bad. I’m slightly worried about my guts though, that drink is way too strong and I might be sick. Not part of the plan.
I approach the last 4 miles and ease off a bit. I am getting ready for the run. I zip into transition, get changed into my shoes, stop at the toilet and then I’m off. The race results tell me it was a 3:17 bike leg including transition. I made up 112 places on the bike so that’s quite pleasing. Lets get the run done.
New Forest Middle Distance Triathlon, 56mile Bike by kdmurray65 at Garmin Connect - Details
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