M's Masters' Medal

What another fine running weekend it's been. First of all a morning trip to the track yesterday resulted in another great quality speed session in the bank for me; 6x800m at a good lick saw me running faster than ever despite the blustery conditions. M was stand-in coach and was conscientious and dedicated in his whistle blowing to keep me even paced through the effort. The speedy strategy is working well; my recovery run later in the day saw my old lady legs turning over quicker than ever, if only my lungs could keep up!

Today was M's last day of racing for a few weeks; a team effort in the British Masters 5k Champs at Horwich. Though not a race he'd planned for it was one he was happy to turn out for to complete the Bingley Men's V40 team. The event is a blistering three lapper around Horwich town centre including a not-so-nice hill, painfully situated at each lap end, including the final run into the finish. The course is fairly tough, particularly on a warm day but M ran strong despite the challenges of the course. Close rivals for the team prize were Salford, another strong road club with a killer V40 team. 

The Bingley boys ran strong with Andy Peace finishing first in 16.02 closely followed by Stewart MacDonald in 16.13 , Simon Johnson in 17.08 and M in a fine time of 17.17. All four Bingley boys made up the prize winning Bingley team, finishing second V40 team and swooping silver medals. M's form held well and suggests a sub-17 on a flat course is well within his grasp so watch this space! Many other fine performances were had on the day and after all the excitement I'm off out to do my long run now; I hope to be back before dark... 

BMAF Relays

After a very easy couple of weeks trying to get the mojo back it was all too soon time to travel to Sutton Park for the BMAF Road Relays this weekend. A Friday night drive, a truly huge pub meal and a bad night's sleep in a B&B somewhere near Keele weren't enough to put M off a fine run, running down one age category for our V35s team. Determined to get a run but with no team mates to join him, M ran a great first leg finishing in a fine time of 16.40 on this almost 5k course. Even if there was no man to take the baton, what a hero!

The relay course is a toughie, 2 out of  3 miles being uphill to meet swirling winds before the final mile chasing team places and trying to keep the veteran legs turning over at a good pace. I ran leg 3 in the Bingley LV35s, defending the title we won last year. I set out taking over from leg 2 in 7th place and 2 mins behind the leaders but managed to chase down enough places to hand over just 2 seconds behind the leading lady. A bit too much pressure for our fourth and final runner who managed to bring us home to win bronze. I also got a hefty silver for second fastest ladies' leg of the day in a time of 16.57. A nice little sharpener and a relief to know there's still a bit of speed left in the old legs yet. Results here.

Sunshine Smiles

It’s been a bit of a funny week overall. With a visiting lurgy and considerable sleep deprivation whilst visiting the Big Smoke, I've just not been feeling my usual self. The running has felt too much like hard work and I've gone off it all a bit. After my hardish run on Tuesday I've been less than hungry to get out and about, despite the mild weather and some time off work. I've not really shirked on the training but just feel less than chirpy and generally had to work to motivate myself to get the trainers on. This is quite unheard of for me.

I'm not really sure what's going on but am told that feeling a bit overcooked and stale during marathon training can be a common experience. I'm putting it down to a general washed-out-lurgified-feeling and that the bounce will soon be back. The Runningbear mojo tried to make an appearance at the Leeds Parkrun this morning; a 5k time trial with a 9am start. Feeling less than excited about some track intervals on my lonesome last night I opted to join M and running mate Tricky for a brisk 5k time trial this morning instead. It sort of counts as an equivalent session.

The boys had another blistering run, both hitting great 5k PBs on what is a pretty slow course. I forgot to mention the spectacular run from Spen AC's Kevin O, he ran a blistering run leading the field from the start to finish comfortably under 17 mins. Results here. There was definitely nothing wrong with the boys' mojo and recent race progress would suggest M is gonna have a flyer next weekend at the Chris Hoy Edinburgh Half Marathon. A PB in lightning time is expected. As for me, I'm hanging in there and hoping the funny feelings will pass. The sun is bringing a smile to my face today at least and the lurgy is receding. All will come good in the end.

A Good Reminder

Yuck. Getting out of bed this morning was really horrid. A very late night out (for us anyway) meant what felt like zero sleep before the alarm sounded at 7am this morning. A hurried breakfast and a frantic drive into Leeds got us there just in time for a reasonable warm up. This 5k course is not so quick; full of bends and muddy bits it's probably 30 seconds too slow for a 5k PB. But it's a welcoming and low key event and great for those wanting to squeeze a bit of speed work into the weekend.

M & I were less than optimistic about our likely performance; we played 'who's got the best excuse for a bad run' Snap around the warm up route as the weather turned a bit nasty. It was even Stevens on who would be slowest as we stripped at the car and got ready to race. It was freezing, a bit windy and then it started to rain. I was by then feeling very grumpy and had come completely unprepared; you might say I wasn't feeling terribly up for it...

After our 3 mile warm up wiggle we lined up with the crowd. The event attracts a healthy number each week of all shapes and sizes, including the odd star. This week we were joined by superb runner Sarah Tunstall, who was herself racing for the first time after recent injury woes.

M & I braced ourselves ready for the pain, joined by Mark H, (hi MH), who was also looking for a bit of a lift and a good speed session in preparation for his VLM. We were soon off and I somehow forgot how to run fast and hung back a bit too much at the start; hordes of runners whooshed past me and forced me to wake up and respond. After the initial shock of the speed the race went quickly, with a handful of blokes and Sarah T in my eye line. I gradually worked through the course, feeling strong if a bit tired but running with a flowing rhythm, something I never thought I'd write about running a 5k! I'm not sure if I pushed it enough but was mindful of the major mileage this week and the 23 miles planned for the morning. I paced it evenly and worked through to finish second overall, results due to be published here. It was a good speed session and a nice reminder of why we should come more often.

M came in soon after, running strong despite his recent glute problems as well as the sniffles and heavy mileage this week. Mark H was also right behind him, looking fresh despite his 20 mile run on Thursday. Well done boys. It was then a nice easy warm down; 3 more miles at a chatty pace and time to catch up. MH has his first 20m race next weekend, same day as me, (good luck MH). We shared a plan of attack before parting; we're just gonna race flippin' hard. Nice to see the Brooms from Holmfirth too who were as friendly as always, like so many of the helpers and supporters today. What a nice and friendly lot.

Frosty Friday

Thank crunchie it's Friday. My sleep deprived and increasingly haggard body will be grateful for a proper sleep and some chill out time this weekend. I managed to drag myself around the Big Dipper route last night, partly for some company with M on his long run. The hilly 8 wasn't my best decision, particularly on an 'easy' day. So, it's a proper easy night tonight with a short jog before a night out in Leeds and our first gig in months, a belated B'day treat for M. No booze allowed though as we'll be time trialing early doors. Yikes.
@~@~Sent from my BlackBerry~@~@

Every Second Counts

After a steady week back to quality training I ventured over to Leeds before sunrise to have another crack at the 5k time trial. The 9am start around this bendy and muddy course is well worth the early start - you can be bathed & bacon buttied all by 10.30am if you're quick. Justin P and Josie H also turned out for the Santa strewn event, some festive 'fun', though I worried for the park whilst picking my way through discarded false beards on the warm down.

I ran pretty good, very evenly paced in fact with only 1 second between each of the three mile splits. Hope you're all impressed. I felt strong, though background fatigue remained from the efforts of Tuesday and Thursday night . I slipped and slithered over the muddy finish with 17.29 on my watch. Gutted to see it is 17.30 on the official records! Pleased to have a PB on a pretty slow course though and I reckon might push to a sub 17 on a fast course with fresh legs. Maybe not just yet, but perhaps a target for the spring. I wore my very fine Brooks T6 racers - they're kind of super light and bendy and tilt you forward to perch on your toes even when stood still. These are great events & I missed regular Mark H (where were you?!), it didn't seem quite the same without his friendly face or Marc S from Horsforth to chase. I'll definitely try and return once a month for these in the New Year and hopefully keep some spring in these legs during the marathon build up.

Triumphant Trials

Yep, back again to Leeds Hyde Park today for a stab at another 5k time trial - the most hated distance but as ever its best to face the fear. After the long run on the road on Thursday these old legs weren't very happy about the far too early start this morning, a 2m warm up before the usual lung bursting start at too-early-O'clock. The morning was fine, clear and pretty warm for October so a more pleasant than usual outing. I ran strong though felt the road miles in my legs and somehow managed my quickest time yet on the course by 2 secs but I sort of pootled in on the final mile with no blokes to battle with. M on the other hand had a stormer, a PB on a not very fast course and his first ever sub 18min 5k! And only 9 secs behind me! Results here. M's rate of progress is impressive and that gap between us is now the narrowest of slivers. I reckon it wont be long now before some serious PBs for M, starting with a sub 60min 10 miler for our race in November.

It was good to see some friendly faces there too with Mark H also running his fastest HPTT yet and Mr. Springer from Horsforth, as always looking awesome fit and no doubt running the HPTT in amongst several other races this weekend. A long run planned tomorrow and a bit of a chance to work off all these extra pounds the new bathroom scales keep blinkin' reminding me about.

5k Sandwiches & Olympic Inspiration

We got the tough stuff out of the way early this morning with a 9 mile sandwich, the filling being a cruel 5k time trial around Leeds Hyde Park. Both M & I were pretty much dreading the session after the last 3 weeks of gruelling hard miles but this was the last yucky bit of the week and it had to be done. We were joined by an old club mate Justin P for the ride over who taunted us repeatedly with his new electric blue racers, hot from the postie, (a freebie Adidas product trial that M & I had yet to receive). He was looking pretty fierce (and youthful) whilst M & I felt our age and hobbled around the park for the warm up 3 miler.

A pretty windy setting for this early race start but what a great session nevertheless. I enjoyed a 15s improvement on my last attempt at this 2 weeks ago, again after a full-on training week & came through feeling strong with very little slippage across my splits. I'm now a good kind of tired and ready for my relaxed recce of the Yorkshireman from Haworth in the morning. We came home feeling glad for making the effort and were nicely suprised & excited to see clubmate Alistair Brownlee competing in a world cup triathlon race on the telly this afternoon. What an inspiration he is! He was on fire and came in to win gold, looking like a champion all the way. He managed an incredible 29.15 for the 10k and that's after the swim & the ride! It feels so exciting and motivating to have such amazing local athletes to look up to (I brushed against him once in the club XC tent!); their strength and passion for the sport is real fuel for us amateurs to work hard and try our very best with what we've got. We can only dream of such achievements, well done Alistair! World Champs on the telly next, yay! Must dash...

A New Leaf

I am so glad its Friday. My mind got all twisted this week; I’m actually wondering if holidays for as long as 3 weeks are just plain unhealthy. They just get you into such a relaxed and fulfilled state that the readjustment back to work is too harsh. This week has felt sooo looooong with sharp and scary glimpses of what a stress-head I was before my break. I've even noticed myself back to my stressed half running everywhere, including from my train seat to the office and back (after some work in between), why do I get like that?! I’m now trying to be a bigger (metaphorically speaking) & better person. Work is what it is. I will no longer be that flimsy paper boat on the stormy seas of work life. The real stuff is home & it will be my anchor [cue wry smile from M].

So, the work switch is now switched off (and not on standby), the Friday night 5m recovery run is done and I’m ready for the weekend. I have also logged on to read some great news left by Old RunningFox; I haven't missed the deadline for Burnsall at all! Its the 18th - I've gone and got my pants in a twist over nothing. There's clearly some error on the bit of the website we read. Thanks ORF, am feeling all happy-go-lucky again. Except for the thought of the yucky but necessary-for-fitness 5k time trial first thing in the morning but then only blissful days filled with eating (first things first), running, chatting, reading, more running and general relaxing until 8am Monday. Phew.

Defying Demons

I did good today readers. I've been quaking at the thought all week of this wretched race and had been developing a less than good mindset for today. Though I'd been telling myself it was only a training race I still felt a bit niggled that it was the 5k Northern Champs and I'm not in the greatest shape. Anyway, this pretty small but high quality field, (including a Kenyan contingent) meant that I could run very anonymously - some great names were there which allowed me to run with no pressure or expectation and just try to focus on a good race.

The course was a 3 lapper around Blackburn town centre with a surprising amount of undulation for this reputedly fast course. This proved to be a bit of treat for me though, as the eye-balls-out-pancake-flat style event is not my thing. Anyway, I lined up near the middle of the pack and set off with the gun, with a fairly relaxed smile on my face. The course seemed to fly by; the 3 laps winding and undulating frequently to make the run interesting, with the exception of some of the heavy winds catching anyone not huddled in a pack. I started well, with the leading ladies in touching distance, and maintained this for the first 2 laps, overtaking a couple of ladies and moving into 4th position. By the final lap these old legs were tiring and with a final push I managed to secure 5th place with a young Chester-le-Street lady overtaking me on the last quarter of the final lap.

I can say with some surprise that I actually enjoyed this race today and those that know me well will understand what a transformation it is for Runningbear to enjoy a 5k. I think I've developed a bit of a taste for the distance and am already planning my sub 17 for next Spring! The time was reasonable in the conditions and a PB at 17.37; enough to secure me bronze medal position in the Northern Champs. There. Demons slayed and a medal to polish too. Now off to tea at Tricky's for a good end to a productive day.

Hill Hell

OMG. Took my first tentative steps back into VO2 work tonight with a 'challenging' little hill circuit near home. M persuaded me to do 8x2 min reps on a rather steep climb rather than the 5x3mins I had planned. Was I grateful for that or what. What a shocker. The session was lung burstingly awful. I really don't know how I survived the whole ordeal. I'm still not quite sure why it felt so tough exactly and am hoping it's not a sign of my losing loads of fitness. Despite this my heart rate didn't reach anywhere near my max, which I can't quite understand.

The first 40secs of the rep seemed quite civilised; I was prematurely congratulating myself that I hadn't lost the old knack. This was swiftly followed by severe quad burn at 1min, quickly spreading to a full, lower body burn and general lung bursting sensation by 1.20. I sort of blacked out the pain for the last 20secs of the effort. By rep 4 I was all for giving up and stopped in a pathetic state halfway up the hill. The Yorkshire grit in me then felt the shame of defeat and I pressed on like a proper 'ard Yorkshire lass. I then managed to push on with reps 5 & 6, bottled it again, managing only half of rep 7 but then squeezed out a final effort to finish #8. Tonight was a sure sign of lots of work to do this summer.

I've clearly lost some fitness but tonight's workout is also an indicator of a general weakness of mine; my speed strength & general power. I've always been daunted by races around 5km; this just isn't an easy distance for me. I think my natural strength is endurance, which may explain why sessions like tonight feel so flippin' painful. But, I am pleased to have got through the whole thing in one piece. I'm also seriously impressed by M's strength and power up those hills. This is one session I'm going to have to revisit regularly; working on my main weakness should prove to be a great investment later on this year. God it were 'ard tho. Why do we do this exactly?