Plan

Tags

BridgendAC, pacing, Parkrun, PB, Porthcawl, running, Ultra, wales

It’s been a while since I typed anything for here. Have actually had a couple of runs where I’ve just thought about what should or could I write. That’s enough for me to know not to write. It just happens, sometimes you want to empty your head. It’s a new year and lots of people are setting goals. Times, distances all that they hope to accomplish this year. Ive considered a few, but ultimately I just want to be better. Better than I was last year, better than I was last time. If I can continue to work hard, I must get fitter, faster, stronger and in turn that will make me perform better when I run. 

I’ve always felt that I lacked speed endurance and strength. So this is where I’m hoping hill work and off road will help. I’ve never been a high mile person and I’m a big fan of the rest day. This time of year there are alot if road races and plenty with a few hills. Enduring the pain of pushing up a hill in mud and not quitting will help build mental strength too. I’m a big fan of mud too. 

January sees me run 2 fell races, an off road mud fest before ending on a pan flat road race. With 2 ultras looming in April and May, I really should be considering some long stuff. But there’s always time isnt there? In 12 weeks time I will be celebrating having completed my first ultra. I ran my fest long run last week of just over 16 miles. I’ve done a few hilly 10/11 miles but this was properly long. Decent effort and made it to the end. That was officially my longest ever single run and only have to run twice that distance for my race. I’ll look to get to 20 soon and maybe try one of those long ones to parkrun and back. 

I’ve had a good start to the year, Cardiff parkrun on New Year’s Day saw me run a PB. 19:42 on watch and officially 19:46. I’d gone with no expectation and started I middle of pack. After a few holds up I was able to get into free running and felt quite relaxed. I just seemed to slowly pick off people and remember thinking the front seemed closer than normal. I finished in 48th, not bad from a field of 501. First K was 4:08 and last 3:36. Nice to finish feeling a lot more was to come too. I really hope to push closer to 19 this year, but what comes will come.

First step to getting better is changing training. A group is a big jump from where I am. But it’s where I want to end up. So after a quick chat with Steve and a few sensible folk and i aimed for in between. 8×900 off 4:45. It was interesting. I tried to be sensible starting each one and tell myself i was going to be tired as that was my 7th day of running in a row. It was hard and felt it. But I got it done. Consistent reps of around 3.18 and a 3.06 burning up everything I could God to finish. Certainly felt good to complete and felt like a huge achievement. Easy to do once, the hard part is to stick at it and push the next session in similar fashion. If you want different results, you’ve got to do things different. 

I’ve started using a parkrun pacing session as a chance to get extra miles without too much effort. It allows me to practice running at a prescribed pace and also not burn out for the next day. 25 minutes is my fav and the feeling off helping others get to a time they want far out weighs a PB for me every week. Both great feelings but in different ways. I’ve been lucky to have so much free help and advice as I’ve run. So providing someone else with a chance to do something they want is the least I can do. 

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Mileage

Tags

murder mile, Parkrun, Porthcawl, racing, running, SSAFA, wales

My only goal for this year is to try and run Cardiff Half in a 7 min mile average. Earlier in the year I have tried this pace at various longer races and struggled so I know it’s going to be a challenge. Recently I’ve started focusing on getting longer runs in and more mileage although I’m seemingly doing a high week followed by a low week. I’ve raced quite frequently over the summer and usually would rest a few days before a race. However I have often run the day before a race so to try and keep mileage up. Fitting in the runs can be tricky. Using a few commutes to work and giving up a weekend lay in, seem to be the way to fit it all in. It’s hard to balance a running focused week with a non runners week. Impact to people around you needs to be as limited as possible. 
My few recent races have gone ok. SSAFA 5K I went off bit too fast and then struggled 3 to 4k but came home in 20:02. Magor marsh 10K wanted to run a 4:10K average here to PB with 41:40. Again went off a bit fast chasing Huw the engine. I knew once I passed him I was probably pushing too much but carried in. Could feel and hear Stocker chasing me down. When caught at 7k I managed to hold on for 1 more but couldn’t go with him. Legs were empty. New PB of 41:37 but first defeat to Stocker. I followed this with my first ever 50+ mile week. A usual training week with two run commutes, finishing with parkrun plus a 7 mile cool down with mates and a solo 15.4 mile Sunday run with a 7:50 average. These runs are ideally aimed at 8, but 7:50 didn’t feel too maxed out. 
The worst part about doubling up on weekend is that Friday and 1 weekend day are my usual rest days. So if I run both, I find I’m knackered come Thursday’s training. I decided as two races this week and one being on Friday I would rest Tuesday. Training as normal Monday was fun but tough after the preceding week. Wed was the first race of the week, the summer sizzler 5K. Main hope was to go sub 20. I’ve not done this very often and wanted to get it done. I knew I was I was a little tired. I started a middle if the pack and slowly worked my way through. I’d spotted Tim further ahead and decided that was a good marker for my pace. I’ve stopped looking at watch during short races, so just tried to run on feel. Managed to catch Tim with 600 to go. I knew my sprint would separate us and with 180 to go I set off. Finished with an official time of 19:51 and had pulled a massive 13 seconds away from Tim. I thought this must be a mistake. Surely I’m not that fast over the final bit. Normal training Thursday and although slightly tired legs a decent session with all 6 reps getting faster and a decent 200 to finish. Friday was a trip to a hill race just outside Newport. With a name like The Murder Mile, I knew it was going to be fun. I quite enjoy a good hill. Chatting with friends it was agreed sub 12 would be a good time. I set of steady and just kept the pace and pushed whenever good. Walking a little in parts as I was being lazy. Emptied the tank on the sprint finish even though I couldn’t feel my legs to get a tidy 11:17. Immediately knew I could have ran harder on the up but something to work on next year. Free bottle of beer at the end and easily the best £3 I’ve spent ever. With going away this weekend and last nights race destroying my bum muscles, parkrun was going to be a moderate effort run with a few miles after. I set off with my new plan of aiming for a 4 min first K, again no watch checking but there are timers who shout out at 1 & 4K at Porthcawl. 4:03 was the shout, reasonable and I tried to hold that pace  looking to take other runners with me up the hill. As I hit rest bay turn, I could see a few BAC runners and we had formed a nice sequence. As I was heading to 3K, Stocker pulled along side and then in front, leaving just enough room for me not to trip him. I now realised moderate effort was out the window and I would have to run hard. I was hoping he was just going to sit there and we would coast in, with a sprint at the end. That wasn’t his plan. Stocker kept pushing the pace and I knew I had to hang. He would pull a few yards and then I’d pull them back. The pace felt tough going into the prom and seemed to be upping with every few metres. We pulled along side some other runners with about 200 to go and I knew it was time to empty the tank. I immediately pulled away with another runner staying close and for a few seconds I thought he may have me. Then I pulled out the final gear and left him. Parkrun is a run for fun and not a race, however it’s always good to practice your racing skills. It Was a 6 way tear up that finish, I was pleased to come out on top. 23rd place in a time of 20:14 again 13 seconds ahead of the person i was racing. Obviously SSAFA wasn’t a mistake. After a short recovery and some motivating at the finish headed off to do some extra miles with Clare and Nick. A warm 10 in the bag making 14 for the day and bum cheeks well and truly battered.  Four days off running now to explore a bit of west wales and see my son. Most time off running since last September. Will be good for my body to rest and bum cheeks to recover. 

Motivation

Tags

Bridgend AC., motivation., Parkrun, Porthcawl, running, wales

I’ve had a good week on the running front. 3K timetrial happened on Thursday. It’s a twice a year event normally around the estate where we train on a Thursday. Huge turn out saw 22 runners fill the seemingly busiest lane in Bridgend. Fans flocking in their car loads to see the nutters sweating up and down the lane. I had a decent handicapp and went off in a trio. Debutant to club Andy and the Legend Greg (29:33 for 10K). It’s always great to run with gregg, his experience shows in how he paces a race. We started off a decent pace and started to hunt down the earlier starters. After 1K I was pulling away from Greg but Andy was also pulling away. I felt strong through 1-2K but in the last K stomach didn’t feel great. Usual turbo finish was there to recover some of the damage luckily. 11:26 and an improvement of 18 seconds from winter. A slow starting 2K and then a faster 1K of 3:39 rounded of a fun but warm evening. 

The weather was looking quite ropey heading to parkrun today. Grey and spots of rain as I passed through Bridgend and then to Porthcawl. Still very humid though. Legs could still feel Thursday so thought I’d give unofficial pacing a shot again. Clare was fancying sub 22, so we settled with a plan of 21:40, a nice evening pace of 4:20 a K. A couple around us were keen too. So I knew I had to concentrate. It’s always a pleasure to try and help someone run how they want. I’m never one to shy away from trying to push someone further or faster. It’s as enjoyable as achieving it yourself if not more. We went off a bit fast but held the pace around a steady 4:16 average even taking a slower up hill. On hitting 4k, 17:09 was shouted. Trying to keep concentration I made out the timer was wrong. I knew were were easily below target but Clare was still strong. A finishing sprint is my favourite part of a run and a glance up to a shout out saw Clare powering away with a smile from a surprise spectator of her husband. 21:22 on the watch and officially 21:24 for Clare. We were both pleased. 

I often enjoy running back out to help and try push/motivate other runners I know once done. I know I’d love this and always find someone to shout or run with. Given Carys was running for the first time in a while. I thought I’d find her and run her in. It’s funny as the longer you run the more you think you’ve missed them. Checking every face i was sure I’d recognise her. Making all the way to rest bay climb and no one in sight. I assumed I missed her or she had gone elsewhere. Jogging back I caught up with a lady who was struggling slightly. I chatted with her and tried to help motivate her along but could see she wasn’t enjoying it, so left. Iwan quite sad to see that she ran within 600 metres of the finish and then went up the steps to leave. I asked her why she want going to finish. “Too embarrassed” she said ignoring my pleas to continue and attempts of support she left. Have to admit I was quite sad at this. I take for granted that I can run 5k and not even concern myself with the distance when training up to 12/13 miles. No one should ever feel like that about a run. It’s an achievement to be at the start line for parkrun if your not a “runner” just someone wanting to enjoy the run or improve themselves. Everyone’s motivated in different ways, but I hope the thought of making that far helps to push her to the finish line next time. Although I always want to run my fastest when I’m trying, parkrun is about a lot more for me. It’s like my night out with mates. All of us doing what we enjoy and sharing the moment together. My motivation is fitter, faster, stronger. But being happy is a huge piece of the jigsaw in making those happen. It’s one big circle. Run faster, further, harder, be happier. Arrive happy, run further, faster, harder and try and help others to do the same. 

Views

Tags

caerphilly mountain, Cardiff, castle coch, Porthcawl, running, taff trail, training

Pacing was successful, Gemma got a PB and I was pleased to help her achieve it. Nearly forgot to allow her to cross the line first, but just pulled back. We ran 21:15, for a warm day that’s a great run based on her previous PB. A lot about pacing is mental, it’s hard for the pacer to know how far to push ahead if at all and hard for the pacee knowing they being expected to push hard to stay next to the pacer. Parkrun has volunteer pacers on the last weekend of each month. May give it a go next month as an official one. 

Over the last few months a few of us have been trying to get some longer runs in. The benefits of these are shown across all your distances. They help you increase endurance for the long races and also speed endurance for the shorter ones. Although these have at times been a bit pushed we planned to slow it down this week. 5 of us running varying distances. The Porthcawl sea front is a stunning place. From the lighthouse out to rest bay and along the plastic walkway, back again down towards wimpy, over and around Trecco back and back through Newton to the wimpy again. Sun beaming and friendly chat. Makes you want to run forever. Need to get more brave and stick with the coast off road a bit too. 

Most of my long runs are in Cardiff local to where I live. I’m very lucky to have the taff trail, castle coch, Bute park & Caerphilly mountain all within running distance. These have awesome views too, equally as lovely as Porthcawl but vastly different and a lot of traffic at times. However lots of pathways means a lot of combinations for distance and type. I quite enjoy the mountain loop I have, but not until I’m going back down it. 

This weeks training has seen a visit to golf club hill on club night. 8x75secs reps, goodbye quads, session never gets easier and by the time your just approaching the start line again you hear the dreaded “30 seconds call” I was quite pleased to get all over the 250m mark. Today was bike commute, 3.5 miles in and 6.5 home. Love the bike, respite from the pounding and always feel like a kid set free. Same again tomorrow and then the special summer 3K Timetrial Thursday at estate night. Always great fun this season. Handicap approach to get everyone finishing around the same time. 11:44 in the winter version to beat. 

Streaking

Tags

Bridgend AC., Cardiff, Parkrun, Porthcawl, running, wales

After the busy last few weeks this week was going to be my last before I start getting more mileage In again. I’ve never been one for heavy mileage but recent failures at long distance have repeatedly been followed by advice of “you need the long runs” and “you need to learn to run 15, so you can race 13.1” At Bridgend AC your very lucky to be surrounded by quality runners and triathletes. A few GB vests, a few Welsh vests and past Olympians. Advice and experience is in abundance provide you’ve the sense to ask for it and listen to it. 

Wednesday night was the 2nd race in the SSAFA series at Bute park. I missed the first due to work but made all 3 last year. It’s for a great cause and down the road from me so perfect on both counts. When your running its  all Individual. You want to be faster than you but inevitably you find familiar faces to chase or try to outrun. The race started fast and I was nicely positioned for how I wanted to run. I’ve got good now of not looking at garmin after 1k, pace felt tough and hot through 2 and at 3 I was slowing. A quick glance behind and I could see more reason to push on. By just after 4 I had recovered a bit and could feel the excitement of a sprint finish. I crossed the line gasping and saw 20:09. Not bad, but not the sub 20 I would’ve liked. In front of two of the 3 vests I wanted to race with, so not too bad all round. Not counting Parkrun this was my first race this year I didn’t get a PB. However it was a course PB.

This weekend sees a return to Parkrun. Although Cardiff Parkrun is less than 2 miles from my house, I prefer to travel to Porthcawl.  Cardiff is too populated and as much as its lovely to see all the enthusiastic runners I don’t enjoy the struggle through the first mile. Porthcawl is stunning, along the sea front and usually a mild breeze. It’s more like a run with friends as I’ve come to know regular attendees and there’s a few from BAC there too. To take advantage of not having to pound the busy streets of Cardiff, I’ve now started doing a long run there afterwards. It’s like running on holiday but with the ability to be home again within the hour. Tomorrow I’ve offered to pace Gemma if she is feeling up to the challenge. Nice to try and help someone else hit their targets. The only feeling better than a PB is helping someone else PB.