I got some miles in this week – 65 of them, although my 20 mile run on Sunday morning didn’t go exactly as I wished.
As I mentioned in the previous post, I wasn’t sure how fit I was after not running at all during my holiday in Tanzania. To ease back into it, I did a few easy training runs at home followed by a steady effort at the Reyjavik half marathon last Saturday. I ran the final three miles quite hard there and it felt good.
The Even Splits 5K race at the Brownlee cycling track on Wednesday night was a good opportunity to see exactly how I was going. Liz and I did a nice long warm up and on the start line I tried to focus my mind to make sure that I concentrated fully, embraced the pain and ran a true hard race. 5K racing is meant to hurt!
The track is exactly a mile long, so the course is three laps plus a bit at the end. I completed the first lap in a very aggressive 5:38. Unsurprisingly it was hurting; I decided not to look at the watch much, I may have been scared by how high my heart rate was. Instead I looked ahead and picked out some of my usual rivals and tried to reel them in. Forgetting the watch and just racing is usually the best way to achieve a good time.
The second mile was a 5:52, I was still progressing through the field as others were slowing more than me. I dug deep and completely rinsed myself on the final lap, with a 5:51 third mile, leaving 170 or so metres left to the finish line.
I could feel Aidan from Abbey Runners bearing right down on me so I stared ahead and tried to unleash my best sprint finish. I stole a couple of places in the finishing straight to record a chip time of 18:06, which I was absolutely delighted with. It was much faster than I thought I was capable of. Even better, Liz knocked a minute off her previous time with a storming run.
(photo Kath Robbins)
Looking at the Garmin data after the race, I saw that my heart rate maxed at 172 bpm just before the finish, the highest I have ever recorded, so it’s not surprising that I collapsed in a heap on the grass after the line.
What with the high mileage and very hard race, I felt very tried and sluggish during the remainder of the week. I dragged myself round to a respectable but heavy-legged 19:18 on the tough Bradford parkrun course on Saturday morning.
I wanted to round the week off with a minimum of a 20 mile run on Sunday morning. I fancied running it on my own, I thought I might be quite slow. I chose a simple 10 mile out and back route along the canal towpath. Although I was tired, the first 13 miles felt reasonable at just under 8 minute miling. However as I became more fatigued, I felt my ankle getting gradually worse and after 17 miles I had to stop running and walk-jog back to car.
Hopefully, it’s just a symptom of the volume of miles and nothing too serious. I’ll take a couple of days off and have an easier week before stepping up again. I want to be in reasonable shape for the Leeds Country Way relay next Sunday – I’m running the final ‘glory’ Leg 6 with partner Kevin in the Vets team.
CM -6 weeks
65.6 miles, longest run 20.1 miles
Parkrun – Bradford 19:18 (6th)
Weight 11 stone 0.4 lbs
Aerobic efficiency (5K race 940 beats per mile)