The Last Long One

So, I'm back. Hello from me, your fair weather blogger. But there's been far too much to do at work and many miles to run in preparation for M day. And now there's only 18 days to go!

Training over the last few weeks has been patchy, with initial injury worries following the Bramley 20M and then last week a rather doddery me had a very sore ITB. I was left wondering whether I'd gone and messed it all up again. Anyway, after several days spent rollering around on the carpet; biting my fists to stifle my screams (from the eye watering pain of ITB massage), I've now enjoyed a week of niggle free running. I'm now nearing the end of the serious training, finishing with a couple of solid long runs.

I can officially say it was my last long one tonight; a mid week 20 miler with a few miles at tempo thrown in. It was the perfect end to what has been less than perfect marathon prep; a clear, cool and calm evening where the running felt easy, especially for a school night.

This final week of high mileage ends with a good quality threshold run at the Thirsk 10M on Sunday. I'll no doubt be tired from this last heavy week but I'm ready for a bit of a blow out after all the marathon paced running. Then it's two weeks of chilled, relaxed running leading up to the trip to Fort William for M day. I'm getting all excited now it's nearly here.  And then there's all that summer running to come after, with all those lovely summer races...Burnsall 10... Wharfedale HM... Otley 10... I can't wait.

Focus

This is a quicky just in case I was presumed dead or missing in action...It's been a long old slog this last two weeks, great training, lots of miles but work has been draining what little life I've had and I'm counting down the two weeks until our next break. The miles have been coming along nicely with a cool  and round 90 clocked last week and some  emphasis on threshold work for the countdown to Lochaber. 

Tomorrow is Dewsbury 10k, not for me but for Mr RB. He's out for a 'time trial' to check the  training is on track for the key race in two weeks time; the Bramley 10M. As for me, I'll be doing the 20 miler the same day. I still wake up with night sweats wondering how I'll ever manage to race the full distance. Somehow I did it last year so I'm hoping I'll squeeze something near target pace out this time round. A long one tomorrow with an interesting tempo mix thrown in. Jack Daniels has some great ideas for livening up the long run. Wish me luck.

Excellent

A full week of no blogging or blipping again; a sure sign  that life's brimming with too much stuff. Another mad busy week of work and marathon training has swooshed by. I'm feeling less guilty about the absence of posts or pics though as the time's been well spent with a second week of the most excellent training. Volume and quality have been achieved in fine balance and I'm feeling back on top and in the driving seat. 

The woes of 2010 are now behind me. I've now clocked two full weeks of 80+ miles and still managed to fit in long intervals, a tempo session, some zippy reps and my LSR today. The plan to run an early marathon in 2011 was in part to give myself less time to faff and worry and instead focus on a solid 12 week build up with the aim of just getting round. Fast times are postponed for marathons 2 or 3; just getting to the start line and experiencing the distance would be a fine kick off to my marathon career after last year's disappointments. So, up to 21 miles this morning leaves me confident that my remaining 9 weeks are time still to consolidate, get comfy with the long runs and build more threshold strength as I adjust to the mileage once again.  

It's a bit of a change for the training plan next week with a race pace injection  to replace the Sunday run. The Brass Monkey Half Marathon will provide a great quality training run and a welcome break from 20+ lonesome miles of long slow running. With a fair amount of training left to do there'll be no easing down or hard racing for me; this is a race paced session in preparation for the Bramley 20M in February. I'm both focused and being sensible and making sure neither the miles or the pace get me carried away. It'll be a real test and probably a struggle not to run hard or race it this year, especially when the leading ladies press on for home. But this is about the bigger picture (as both M & coaching guru B remind me dutifully).

I can at least vicariously enjoy the post race glow as M is set to test his fitness at last after a long succession of cancelled races. He's looking lean and mean and did an awesome 400s session on the track yesterday. He needs a race and some feedback is well overdue. Just how fast can Mr RB go...?

Space Cadet

Blog followers will have gathered that I safely survived the interval session on Tuesday night. It was by all means tough to be back running 1k reps especially with the ghastly uphill finish. The puzzling thing has been the continued difficulty in getting my heart rate into the right zone for these efforts; 90% I can just about do but 95% seems unreachable right now. I've been pondering the problem all week; I'm wondering if my efforts to build the quality through the training week are being inhibited by my old lady legs. 

The heart and lungs are happy and 'up for it' but the leg muscles just can't seem to go as fast as my lungs want them to. I'm beginning to assume this is a natural result of the last few months of patchy training. Though I've been keeping aerobic fitness topped up with steady running, I've missed so much of the tough stuff that the legs have some work to do to restore the muscle strength they once had. A steady 14 miles on Thursday saw my legs die well before my lungs as I desperately tried to reach threshold heart rate levels on the run.

Anyway, I'm not gonna be disheartened and will trust I'm building back race fitness, session by session, brick by brick. The adjustments to marathon volume will be taking their toll. 

A cheeky 5k cross country on Saturday morning was a welcome return to race pain; the Open Kross Challenge organised by fine local club Keighley AC is a great little event, held every second Saturday in the month. These are well organised and very friendly races offering a low key alternative to a speed session at the weekend. The event costs only a quid a go and gets the lungs working hard around the new permanent XC course at Cliffe Castle, Keighley. I knocked 40 seconds off my time from a month ago so felt some satisfaction as I struggled through the stiff early miles of the long run this morning. Another 20 miles logged in crazy windy weather. I'm now feeling very spaced, ready for a large bowl of curry and a Sunday telly marathon. Every session counts.

Flat Out

Woohoo it's 2011! A very Happy New Year to all mates, fellow bloggers and random blog visitors. Here's hoping you've enjoyed some fine food, family time, fun and frolics and are nicely set up for the New Year. As for me, it's time for a fresh start with a fresh pair of trainers out of the box and a lovely new training spreadsheet to tinker with. All those little worksheet cells ready to fill up with marathon miles and track sessions; I'm almost salivating at the prospect. 

After sliding around town for a couple of weeks in snow clogged trainers and slush-filled socks we're back to some bare, naked tarmac. Oh Yes. My last dreadmill session on Tuesday saw me ready for anything as long as it wasn't another session on a flippin' machine. I've had enough of running on the spot staring at a wall. Thankfully it was back to the roads by Wednesday after a major thaw and some fine firm ground to run on. It felt great. 

Work has been sleepy and dead quiet creating a bit of space for catching up on projects and getting home at a reasonable hour. I even stretched the mid-week long run up to 15 with some tempo from mid way. The old leggies have since felt a little mashed and were not quite as fresh for today's tough 20 with company. A change of scene was most welcome as running mate Tricky planned a loopy, undulating route starting from Yeadon, taking in Leeds-Bradford airport at least 3 times I think, [or could that be the double vision?]. Another long one in the bag though with only 12 weeks left to go before the taper...result.

So, it's been a bit patchy 2010; punctuated with illness, iron deficiency, a far-too-busy-new-job and then a poorly camera to top it off. I'm hoping 2011 will see better things. I'm now over two bouts of lurgy, the snow has thawed and I've been very naughty and splurged on a new camera (just to be absolutely sure). 2011 should see a very fit and hungry Runningbear, ready for hard racing with a very fine DSLR by her side. Sweet.

Sweet 19

That pesky white stuff is back again. After a few days of hitting the tarmac post lurgy I was starting to get all optimistic that we were over all these major interruptions to training. A hilly 19 miles on ice free roads yesterday was the first long one for a while but a great return to proper training. Seeing the snow again  this morning I'm now starting to get all stressy as the weeks tick by... only 12 weeks left before the taper! We woke up this morning to heavy snow and slushy roads, Ribble 10k is cancelled, the 3rd race in a row planned and postponed.

Ah well. Instead, I've taken to more sofa slobbing; 3 films back to back being the record yesterday afternoon. As Santa missed our house again this year I've been having wicked thoughts of purchasing a new DSLR whilst I'm confined indoors. Some fine deals on Ebay are taunting me; so far I'm resisting the 'buy me now' button but not sure how much longer I can hang on whilst I'm housebound. Oh, to have a super duper camera to play with instead of one that spits out error messages every time I press the shutter button. Have I been good enough this year to deserve I wonder...

The Great Escape

Wharfedale in patchwork

A return to some quality on the dreadmill for intervals yesterday saw me hammer out 10x500M reps at a fair lick on the machine. At 11.3MPH and gradient set at 1.3% the pace should have been okay but my heart rate was still a bit short of where it should be. I upped the efforts to 2 mins in the final reps, determined to be exhausted. 

Unthwarted I set about some research online comparing notions of treadmill effort with running in the great outdoors. It would seem that a couple of adjustments are needed if you're seeking to truly match the workload. We located a couple of useful sites here and here for some helpful tips on pacing your session. Essentially you need to adjust the speed and gradient to compensate for wind resistance, undulations and the effort of running on normal road or track surfaces. Running all my sessions at 1.3% gradient was a reasonable judgement but I need to up the speed a notch or two next time for a more satisfying, lungbursting workout. 10 X 2 minutes is the plan; a top treadmill tip according to treadmill aficionado and classy runner, Gary D.

Asquith 18 - course profile

After the treadmill training trials this week I was cockahoop to be out on some firm road this morning. The legs were feeling less than frisky but mighty glad to see some sunshine and tarmac after being kept indoors for much of this week. Today was an 18 miler under clear blue skies and bright sunshine. The overnight frost didn't stop this runningbear from getting the long road miles in but did require nerves of steel as I dodged traffic on some of the busier routes around town. Patches of black ice and compacted snow added interest to this undulating route, which was run at a more civilised 7.23 pace this week. I'm definitely learning my lessons from the marathon training breakdown that was last spring; I plan to stay fresh for quality sessions and run steady and long at no less than 7 minute pace... unless it's a tempo session :] Another fine training week in the bank.

Long Runs & Gingerbread

After a rubbish first week off, this second holiday week has lived up to expectations a little better with loads of nice food, running and long sleeps. After my track flogging on Tuesday, M and I pootled around Leg 6 of the Calderdale Way by way of a recce on Wednesday; a relaxed off road run along with club mate Stewart M. We'll be both be running this with our Bingley team pairings in a couple of weeks and needed a bit of a refresher of the route. 

The rest of the week has gone swimmingly, including a great return to some long running this morning, 17.5 miles clocked from home along the snow free roads in Ilkley. I managed 2 x 2  mile tempo intervals sandwiched in the run and felt pretty strong despite the frustrating loss of fitness these last few months. It's just so good to be running pain free again, I'd almost forgetten how enjoyable running is when you've no niggles. This afternoon was spent rustling up some  post run fuel; home baked cakes for a bit of cosy weekend indulgence. I have a weakness for Starbuck's gingerbread loaf at this time of year, it's absolutely gorgeous and I found the recipe online. So naughty but very nice.

I Leica Long Run

It was a return to the tough stuff  again this weekend, including a visit to the track on Saturday for some painful 400s. The usual 12 reps were cut short though; legs and calves in particular were grumbling ferociously by number 8. I called it quits, as did M saving ourselves for the long one today. We reminded ourselves of the importance of knowing when to stop flogging a dead horse...those hills from Tuesday seem to be sticking with me for now and there was much needed cake awaiting to replenish our depleted stores.

For a refreshing if slightly exhausting change M planned an 'undulating' route for us to run together today for our steady 17 miles. A late start after staying up to watch late night telly  left us setting out from Gargrave at midday under a warm sun. The  slighly wonky lollipop route took us through lovely Dales villages, Airton, Kirby Malham and Hetton. If only the hills had been less hilly. All four legs were well and truly mashed by the final miles but we consoled ourselves with reassurances of it all being fine prep for the Burnsall 10 in just under a fortnight. There's just the egg throwing training left to worry about now.

Lazy Days

What a lazy week it has been since breaking up from the office over a week ago. A flying visit from a southern friend was swiftly followed by a bit of shopping for a new bearmobile, (to replace the broken one) and then a few days generally getting my head round not being at work. I'm now facing week two; the days are whizzing by, gradually being filled with trips to the vet and ideas of sorting out that peeling paint on the front door... if only the sun would come back.

Running wise the training has been low key, except for a trip to Blackpool on Saturday; a rather lonely 3k for the club in the BAL Cup competition. The best bit was the warm up in and around Stanley Park; what a great place. The event felt like more of a time trial than a race with an easy win by nearly a minute over the 3k but  it's a speed session in the bank at least.

A return to a bit of mileage for this coming week, starting with a nice long Sunday run. As M and I skirted Kilnsey Crag and climbed the road to Kettlewell, thoughts turned to the Burnsall race in August and our first inspiring introduction to Old Runningfox, a fellow adventurer around these parts. This area has got to be one of the most beautiful places in the country and the running is spectacular whatever the weather. The Burnsfall Feast Sports day is a firm Runningbear favourite and offers something for everyone, whether its road running or fell racing or just lots of cake and silly games by the river. It's a nice day out in a truly gorgeous spot; get it in your diaries.

The A Team

After the highs of a 3k PB this week I've been training hungry and as motivated as ever to get back on track. The rest of the week has featured some more fine deposits in the fitness account but with the added bonus of Mr T for company (more fondly known as M). His previous week of rest saw him more than ready to get back to it; it was a welcome change to have company on some key sessions, and what a great running team we make.

A return to the track on Saturday brought some pacey running with super speedy training partner, Becky L of Skipton. Becky has a big race next weekend and her own wow-some 3k PB last Tuesday indicates she has a fine run in store, particularly if her form at the track is anything to go by. 

Coach Scobie made sure we delivered another fine 400s session; 12 reps all ran at well under our 3k race pace. M joined us too and easily hit sub 5 min mile pace on all the reps; a positive reinforcement that the speedy strategy will provide some fine road racing this autumn. So, a bit of race planning is now underway to make sure we bag some fine times to follow on from the speedy summer  A half marathon and a few 10Ks should do it before some more thinking about what 2011 will bring...

A return to the long one on the road today; 17 miles at a steady pace to keep the endurance base topped up. Though I'm still a bit puzzled at how much strength and pace  I've lost in only a few weeks, I'm at last feeling a bit more forward focused and the strength is returning week by week. I'm back to a healthy mileage and enjoying the running again. No racing for another week but plenty of training to do. Yay.

Millennium Way Relay 2010

Blogging en route, the Bingley boys M and Lewis are looking strong in second, just seconds behind Keighley. Eek! M is looking calm and controlled and Lewis the 17 year old has such great hair! The excitement is killing me... The P & B boys are chasing in 3rd at half way...

Later... The boys did good. In fact they did very good. After racing uphill and down dale against some of the best local bloke runners in the area they finally came in a close third, within a whisker of Keighley and in touching distance of fell supremo team P & B. After a hair raising leg 4 the fine Bingley pair handed over to our boys on leg 5, all within a minute or two of the leaders, P & B.

Andy B and Steve B ran a stormer despite recent injury woes to pull up over a minute, passing Keighley early on to come 2nd overall by a mere 40 seconds. It seems crazy that a 48 mile race could finish with such a close race in the end. So, feet up and footy on for M, until next weekend of course. I'm quite enjoying this team support business, though I'm not sure it's any less stressful. Oh, I also managed to squeeze in a steady 15 miles after all the drama. I got soaked and my legs were leaden. But I'm back and settled  in for the night with a belly full of dinner.

Almost Lurgy Free

Work is hotting up and I'm really getting my teeth into things. I'd go as far as to say I'm really liking the new job. I must remind myself of this post next time I moan. Unfortunately, the hotting up also includes much increased general busyness, including too little time for blogging or ruminating on all things running. Another upside is that the lurgy is passing and the nostrils are recovering from the constant blowing and sandpaper-like scratchy soreness from excessive nose wiping. I'm on the mend readers. Yay.

This week's been tough still despite the sniffles, including a long and windy 15 miles with threshold sandwich on Tuesday and then double runs both these last two days. Nothing too tough planned now until Sunday. A massage tomorrow should see me good as new and ready to run hard again on Sunday, this time for the Edinburgh half marathon. I'm ashamed to say this will be first trip across the border and very excited I am too. I might check out the legend of the deep fried Mars, to fully immerse myself in the culture you understand.

Fluffy Ducks

I saw my first batch of little ducks this morning as I was preparing myself for the Sunday long one. All cute and fluffy they were as they bobbed about on the canal chasing the dappled sunlight.

A drop off from M at Silsden kicked off my long run, taking in the canal towpath all the way to Shipley before turning left up to Hollins Hill for the slog back up the hillside. 23 miles in total was the plan though at a slighter easier pace to allow for the week's fatigued feeling and the continued slime that seems to be filling my head and oozing from each nostril (sorry). The morning was gorgeous; cool, sunny and slightly breezy. I'd expected to struggle a bit after running the time trial yesterday and the legs did start to seize up a bit after mile 19. I pressed on, reminding myself of the need to win any mental battles in training if I was hoping for a good time in the marathon. I got home eager to check on any news from today's marathon races; the Brooms had planned to run at Taunton and a few ex club mates made the trip to Blackpool . Nothing posted yet, the suspense is killing me...

Long Runs & Lurgy

After the Easter efforts of my pretend race session and M's near PB on Good Friday morning the day then deteriorated into what has since been a bit of a lurgy filled few days. The scratchy throat that I thought was the result of leaving the central heating on too long turned into a bit of a baby monster of a cold that has turned me into Mrs Sniffles the last couple of days. Saturday's run was a welcome easy recovery but Sunday was the return of the fast running pal for a long run reunion. A seriously broken collar bone could not hold the man back from marathon training and back he was on Sunday, running like a demon. I sniffled my way along my 20 mile route determined to make it through the various snot stops. I've felt better but a head cold can be beaten and I finished the run dizzily triumphant. A trip to Linton for some face stuffing followed, including a bit of a walk in the gorgeous spring sun. No more tough stuff for a couple of days in the hope the lurgy is beaten off. Better now than on marathon day I say.

24

No, I'm not blogging about any action packed TV series. That was exactly how long my long run was today; I ran 24 miles! (Yes, I'm showing off). I felt steady and strong for the most part but pretty pooped by the end as yesterday's intervals were still lingering in the old legs. The route took in 11 miles of fairly muddy towpath and then the hellish Hollins hill climb yet again. I was encouragingly a tad quicker than last time too with an average of 6.50 minute miles for the whole run, slowing a bit in the final 8 running into the usual brutish headwind that always seems to lay in wait on the home straight.

I felt pretty spent but in a good and buzzy way and after a tough training week I'm feeling the strength of this marathon training malarkey. Another hefty week of mileage is planned but with a slight ease down for Friday and Saturday to give me some reprieve before the Wilmslow English Half Marathon Champs race this Sunday. Though I've been fantasising about a medal the half marathon will strictly be a 'training race' so little chance of bringing any shiny stuff home. I'll still want to run hard and fast but these heavy legs will no doubt struggle; some mental gymnastics will therefore need to be done before race day so I don't give myself too hard a time. For now though it's time for pasta and pudding and the all important task of refuelling and recovery.

A Ritzy Weekend

The weekend kicked off in great style with the arrival of my fab new kit from Brooks. A boxful of running goodies included new trainers, track spikes, some very cool training gear and my extra spangly Brooks race outfit. I've even got some podium wear; a rather fetching Brooks retro bomber jacket, made for looking one's best at those all important presentations. Feeling super stylish I laid out my neatly folded running goodies ready for the early start on Sunday.

Saturday was also treat filled; a belated birthday trip for M to the Ritz for afternoon tea provided a much needed carbo-loading opportunity. The short journey via Waterloo Station was followed by a suspenseful cab ride for M. We arrived at the Ritz in our best frocks for a proper afternoon tea. The outing promised unlimited supplies of perfectly cut sandwiches, fresh cream scones and the most beautiful cakes my eyes have ever seen; all of this in the most sumptuous Art Deco surroundings.

I sipped my Assam from lovely bone china tea cups whilst M attacked the cream scones. It was surprisingly filling; the four of us only making it through three tea stands before we were well and truly beaten! I was secretly wishing I'd prove to have better endurance on race day. A walk via Trafalgar Square burned off a bit of cake before we turned back for home and some pre-race resting up.

At 6am on Sunday the alarm sounded and we wolfed down our improvised and unappealing hotel room breakfast; I never fancy eating with a nervy race tummy but the race made it all the more important to force down the fuel. We set off early with Old Man Teasey as our support and arrived at the race start in plenty of time.

The Tempest 10m and Spitfire 20m are combined races sharing a 10 mile loop starting from Dunsfold Aerodrome. The course loops through undulating country road before turning back onto pancake flat airfield at miles 8 and 18. I wasn't quite sure what kind of warm-up to do on my first 20 miler but it was nippy and breezy and my ultra sleek Brooks kit lacked any cosy feel. After some delay we were off to a fast start but the advertised course was unexpectedly undulating and windy, making pacing tricky, particularly with a mix of 10m racers in the pack to add to the racing confusion.

There were no ladies to be seen as I settled in with a couple of blokes; a brief chat reassured me their plans for sub 2.45 marathon pace was about right. I'd spotted M up ahead and tried to avoid any chasing. The race pace was surprisingly laid back and relaxing, very different to the usual experience of lung-bursting and eyeball-popping hard work over 10k. I ran strong as the miles ticked by eagerly until mile 8 and the turn back onto the airfield; the windy blast nearly ground me to a halt.

A battle over the next mile or two saw me eventually wave a big 'well done' to M on his fantastic second place position at the 10-mile finish. I ran on to start my second lap and was by this time feeling a wee bit lonely, having left my racing company behind. I pressed on into the wind and kept on clocking my miles; the pacing was all over the place. The going was good but getting noticeably harder as the wind still blew and my legs remembered all the hard work they'd done this week. By mile 17 I was starting to tire and braced myself for the final windy blasts up to the finish. The wind seemed to have gained in strength or else I was that bit weaker, but once again my pace plummeted as I battled against the tormentor, focused and determined on the final push.

I came to the finish having run the last 12 alone, placing 9th overall and winning as first lady by a healthy margin. I was chuffed to have survived my first 20M race relatively unscathed and enjoyed the comfort of being met by M and his Old Man over the line. A good race result I think. The final time of 2:06:21 saw me average 6.18 over a fairly tough course. I'm happy with that, as was M with his run after a tough training week; our first and second places got us both in the prizes, though sadly no presentation was to be had on the day. I'll have to save the new outfit for another time. Results here.

23 Sunny Miles

A tough week of training this week culminated in my longest ever long run. I ran 23 miles. Yes, 23 MILES. You read that right. I'm very proud. That's the longest distance I have ever run. Ever in my life. I was struggling to find an interesting route, the long flat 22 last week was mind numbing and not so scenic. Today I opted for something a bit prettier in the hope it would distract me from the potential slog. Starting out from Silsden with a few miles on the canal down to Shipley, it was then a left turn for the long haul up the dreaded climb on Hollins Hill (or more aptly named Hollins Hell), before a swift descent down through Guiseley to Burley and on to the Skipton Road home.

It was a great route choice, a bit tough, a bit muddy and some challenging hills but some fast miles in between. I felt surprisingly good after yesterday's time trial and think I'm building good strength after putting in all these road miles over the last few weeks. Average pace was 6.48/mile for the 23 which was a surprise after a couple of very slow miles on the climbs and muddy bits. I felt pretty human until 22 then had to work a bit on the final push home. M was very impressed and I was very happily fussed over for finishing my longest run ever. It was a great boost to the confidence that I can do this long stuff after all.

Chilly Calves

It felt unusually early when the alarm cockadoodled me awake this morning; a sure sign I'm over cooking things a bit. Once I'd peeled myself out of bed I was glad to be up though; trainers on and out into the frost for a morning jog and a chance to wake up the legs the morning after the night before.

I've been a bit lazy with the chores lately and am rapidly running out of fresh kit. I optimistically pulled on capri pants and immediately regretted the decision as the morning's icy fingers wrapped themselves around my calves. Lovely though to be greeted by dawn light on these early runs after a long, dark winter.

The jog was an easy one after squeezing a steady 15 in last night. It was a perfectly still and clear night so pacing was a comfy 6.50s average, with my heart rate a bit lower again than last week. My new improved spreadsheet is definitely a winner; I can now monitor improvements in my average pacing and heart rate each week and identify shifts in aerobic fitness. Interesting aren't I. Yes, I am a geek and proud of it :)

@~@~Sent from my BlackBerry~@~@

A Rough One

The long one planned was supposed to be a bit of a jolly. It was supposed to be a longish pootle for my weekly Sunday run. I'd even opted for an off-road option to take advantage of the chill-out-recovery tone to the session. I set out early under a very fresh blue sky with my bright yellow and mucky off roaders ready for the dirty stuff and a hop over the odd stile or two. After a couple of miles bumbling along the River Wharfe I noticed that the ground was not its soft and squidgy self and more rock 'ard after an overnight freeze. Rather than reconsider my route, or more sensibly run back for a shoe change I pressed on; venturing into the icy February sunshine with my porridge in my tummy, smiling at the plump mummy sheep and feeling rather satisfied that I could just relax and enjoy this one.

Clocking mile 7 took me through Barden Bridge, after much dog walker dodging and still running with a moderate spring in my step I was hello'd by a very friendly running posse (who I now I know to be Ian et al from Horsforth Harriers - hello there again if you're reading). I must have looked reasonably alive still and knew then that my plans to be out for 2h30 would take me on to Burnsall to turn at 10 miles. I hadn't expected to get so far on my bumble but all was good. The turn came quickly and I kicked myself for forgetting my camera and failing to capture the heart stopping beauty of the run into Burnsall. The sun showered the river with glittering shards and the slow thaw with the morning sun formed a fairytale mist across the valley. I congratulated myself on the route choice and regretted no running pal for company to share the bliss.

The running started to feel hard by mile 12, my feet were feeling very sore and my quads rather tight. It was beginning to dawn that the effect of running on hard frozen mud and trail was the equivalent of 20m of concrete, in very knackered fell shoes. What a noodle. As I lurched on for home my quads no longer whined but screamed. By mile 16 I had to resort to a stretch and a bit of walk. What a plonker. I can't remember ever being forced to walk before. It just felt all wrong. I ashamedly confess that the 20 planned ended at a very mediocre 19 miles with bits walking and four more quad stretch stops. Needless to say I was very annoyed with myself and had done more harm than good; mashing quads in great style all on a recovery week! My moans and grumbles when I got home were met luckily with a fantastic massage to ease the pain. M did a great job and managed to reduce the tennis ball sized lumps in my thighs to mere peas of pain. Note to self: never ever wear silly, ill cushioned shoes for long runs again.