Small News

After sampling the delights of the beautiful new running track at Keighley and revelling in the fresh, new and very bouncy running surface my training has taken a bit of a back seat this last fortnight. That goes for blogging and blipping too ... 

Another promotion opportunity at work came along unexpectedly, all at very short notice and demanding lots of nervous energy and attention. The very long and complicated application went in on Friday 13th, assessment centre was then endured on the very same day as my birthday, Monday 23rd and then bam! Shock job offer on 25th. It's all been a bit unexpected really and not much time for thinking in between. I'm very chuffed though and am now planning for my job move to Greater Manchester with very little time to hand over the old one in West Yorkshire. In between I'm planning my next marathon effort in October and trying to squeeze some training in. To add to the excitement, M and I have just booked our first proper holiday in years. I'm so excited! A week's trip to Austria in June with mountains, lakes, lots of trail running and plenty of fine pastries for me and German sausage for M. It's gonna be bliss. Life should calm down soon. (I'm the one in the frock).

P.s. to any local runners fancying a session on the new Keighley track - you can use the new facilities from 6.30pm Tuesday & Thursdays for a small fee of £2. John Dennis is your man to contact for more information: sportjohn@blueyonder.co.uk.

Tenacious Me

Another blog after another buzzy sesh. It's been a long old week but well worth the madness as we're now off skool for two whole weeks!! I'm in heaven. We've days and days ahead of running, sleeping, reading and lolling with cats on laps. We've truly earned time off and it coincides well with getting back into some quality training and enjoying  daylight runs.

I was particularly proud of my stubborn little training streak this week when on Thursday  M & I battled the swirling winds and horizontal rain to churn out 10 miles around town. Not the gentlest of nights but exhilarating and a feeling of getting back into some proper training. Today was no different with a track visit in the wind and rain and a 400s session, splashing through freezing puddles and battling gusts on the bends. Tiring but fab. The times are down from my achievements on the track over the summer but little old leggy is behaving well.

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.

Track Jams

The track training plan was seemingly doomed yesterday. After a forgetful Friday of failing to phone and check out the bookings we arrived at 10am to find coach loads of kids being emptied out at Carnegie... the tiny little ant-type creatures were crawling all over the place for their school sports day and would have presented a serious squishing hazard. After a bit of dithering we discovered the little blighters had taken over South Leeds track too;  the planned session just wasn't going to happen. 

The drive to Seedhill was just too far in the wrong direction and the morning was hotting up as we panicked thinking what to do. At this point I should confess that we were less than keen to stray too far from the most-wonderful-deli-in-the-world. It makes the best, most gooey and chewy chocolate brownies that are, by far the finest reward  for the virtuous afterglow of a tough track sesh. So, some quick thinking took us to the Uni playing fields for some grass intervals. I revisited the site of an old cinder track, (now rugby pitch) that was incidentally the venue for my first school 800m medal...

The track target had been 14x400m reps with a short recovery and pacing at 75s. We opted for 75s intervals with the same short recovery, though a bit of adjustment on speed would be needed for the howling wind, the blazing sun and the change of terrain; the not quite so springy grassy grass lacks the bounce and mesmeric feel of the track.

I was glad to have Ms company as we set out at a pretty fair lick, sub 5 minute pace felt extra tough in the conditions. The efforts rolled on and by number 10 we were both feeling spent. We pushed to 12 before drawing an end to the session. My absence from grass training was taking its toll as the funny sore bit of my right foot that caused my DNF in the winter XC came back to grumble at me. A good session in any case with reps all on target; encouraging given the conditions. I've even created a pretty chart just to celebrate. The post run cake was well deserved.

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.

Another PB!

I have to admit to being a bit of a scaredy cat tonight; as we drove over to Stretford I remembered the unpleasantness of my leaden legs hitting lap 5 a fortnight ago. My old lady knees were knocking at the thought of another frighteningly short race on the track after a weekend of hard running, but its' all good training as they say...

It was my second 3k race ever and what a gorgeous sunny evening it was to be running like a nutter around a giant, flattened rubber ring. After my first attempt at the distance a fortnight ago I was chasing a slightly faster time but feeling a bit doubtful after the exploits of my long run in the sun on Sunday. Anyway, I crossed the line tonight in 9.58.55, a PB by 13 seconds. Yeehah! Needless to say I am very chuffed with myself (sorry for being so boring M) and have at last run my first sub 10 race. I had to go for another run before bedtime just to get rid of the post race buzzin'. I'm feeling good.

Scorchio

After a rather tropical training week hitting the miles I'd been bracing myself for the extra toughness of the weekend sessions in the daytime heat... and I wasn't wrong. Coach Scobie made no allowances during Saturday's session; he worked us hard with a descending ladder  from 2k dropping down to 400M, all at sub 80 split pace with a total of well over 5k. The session was a bit daunting given my lack of speed work this year.

I struggled with the running rhythm early on and lacked the even pacing but settled into some speedy running once I found the Runnngbear groove. I felt floaty light in my Nerve spikes and managed to finish with a final flourish of 2.35 for 800M and 71 for the final 400M.

I'm actually enjoying track work for the first time in this second running life. I've some work to do yet to develop the strength endurance but for now, I'm learning to run fast so I can race fast...

This morning was another running feat in the heat; a steady 16 miles from home run early but not quite early enough to avoid the scorching sun. I was crawling over the doorstep hallucinating giant chilled bottles of chocolate milk by 11.30am. The afternoon was one long rehydrating blur...

So, another fine training week in the body bank soon to be followed by a small spending spree; a fast and furious 3k session on Tuesday night. Keep all those pinkies crossed my cheque doesn't bounce.

A PB !

Just reporting in on what was my first track race last night. I say first track race but it isn't the first ever. I was a handy middle distance runner as a schoolgirl but the last time I raced in circles on a track was over 23 years ago at the age of 14. You might say I was a tad nervous as we journeyed over to Stretford stadium, the home of Trafford AC for one of their fortnightly Grand Prix Open Series events. 

It was my first ever 3k race and I was dead nervous. It seems a bit silly now as it was never intended to be more than a speed session, especially after a weekend of heavy training. But the prospect of such a short race sent my achey calves all a quiver and I just can't seem to enter any race lightly; I'm just one of those annoyingly competitive types... 

M was chauffeur, photographer, bag carrier and hand holder and endured the long drive over once we'd managed to skip off work early for the 6.30pm race seeding. The whole thing was a bit of blur and after a hurried warm up and a few strides in my lovely spikes I was soon on the start line. It was frightening and eek-inducing but awesome and exciting stuff all at the same time. The pacing plan was a whole new world and saw me setting out at 77"/400m pace with a plan to build a steady rhythm through 7.5 laps of even splits; working to a time as near as possible to 10 minutes. 

I ran well through the first 4 laps but fatigue from the Sunday long run soon caught up and by lap 5 I was flagging. I lost a couple of seconds in the later stages though just managed to pull back the pace on lap 7 to finish strong to take second lady out of 5 with a time of 10'11". Not too bad a restart to my track racing career, especially on these old lady legs. I've now a great target to beat in the coming weeks, with just a few more speed sessions in these legs and I might even manage a sub 10!

Post warm-down and we were both nicely ensconced track-side with a tray of chips from the fab food kiosk and bearing witness to some awesome track talent. Later races included the likes of Lisa Dobriskey and Laura Kenney pictured in a blurry fashion above in the 1500m BMC race, (they were running far too fast). The evening race programme was brimming with track elites and what an awesome sight they were; great motivational fuel to draw on during those tough interval sessions ahead. Results here.

Feels Like Flying

This week has been a proper week. No excuses, no more holidays, this is it. I'm back to it and have actually managed two great quality sessions this week. After the longer efforts on the canal on Tuesday, this morning was a return to some fast stuff and it felt great. So, this morning was a trip to Carnegie to meet the great and good coach Scobie as he tirelessly held his stopwatch, raised the odd eyebrow and shouted encouragement as I completed a full set of 400s. It was brill.

I'm now fully adjusted to my track spikes and can feel the massive difference to my running form and my split times. It's been quite some time since I've put in speedwork sessions at the track and each week the splits are getting faster and I'm feeling more motivated. Today the splits were better than ever with strong winds on the first bend and no company to chase. The iron tablets must be doing their thing. So, a satisfying session it was and a great lead in to my first track race on Tuesday. 

Inviting a coach into my running life was a big step but one I don't regret. I can't  easily explain how good it is to share the simple joys of running with someone who really knows what it means.  In any case it's working, my running fire is blazing and I'm ready to rocket round my first 3k. Bring it on.

Buzzy Fun

As the days go by and the training starts to take shape I'm increasingly returning to my old self; that training buzz is returning. After watching M run a fine race on Sat I was inspired to return for the ladies record next year. I set it myself whilst adding half a mile to the course following a wrong turn at the finish. It's been on my mind...

Sunday was a steady 15; my first longish run in weeks that hasn't ended in near collapse. So signs are good that my health is back on track and the Runningbear warrior strength is returning. Time to plan some races.

Last night saw a return to canal towpath training; a medium run of 10 miles interspersed with some efforts; 5 x 3mins to be exact. I was tired but in that satisfying, working hard kind of way that leaves you with a residual buzz and ready for the next session.

I'm being good, avoiding leaps in mileage for now and just trying to regain some strength and confidence. First test is my first track race next Tuesday, a 3k at Trafford track. I'm excited and scared all at once. A track race, moi?!

Back To It

As I near the end of the holidays, I can say I've truly enjoyed a real break from work, the universe and all things racing. I've had time enough to  feel refreshed and ready again for some proper training and the making of some firm racing plans.

The break from training and sensible eating has taking its toll; I'm now much more 'cuddly' than usual as access to the naughty cupboard at home all day long has brought back my old love handles. I'm now starting to crave broccoli and have nearly (but not quite) tired of cake. It seems impossible, I know.

Planning so far includes a bit of very short stuff building to a half marathon or two later in the year. For now a bit of fun with some track racing will bring a fresh approach to keep things interesting this summer and provide regular opportunities for extra speed work. The last time I raced on the track I was 14 years old.  The odd 3k race will be a nice gauge of my training progress and help the club out with the odd league event. Runningbear will soon be back on track.

Back On Track

Back to the springy stuff this week to restart the regime, if not in the same volume then at least with a bit of quality work. An early finish from the office into glorious sunshine gave the session a proper holiday feel. I drove to Carnegie, sunnies on, windows down and summer tunes on the radio. Life felt good. 

This is the first hard session in a while; a real effort to ease off and recover has left me feeling ready to spring back into action and a session of 400m reps was a great start. I was met by the Coach Scobie, complete with notebook and stopwatch and not another soul in sight; there was nowhere to hide. A fine new pair of track spikes were with me, ready to break in so I pulled the beauties on. They feel great on and are so snug they feel specially tailored. 

I set out on the first rep, feeling frisky and light on my toes and managed a seemingly effortless lap, jogging 200 before setting out again. The times were a wee bit down on my pace before Xmas but not far off. By rep 6 I was ready for a change of shoes, keen to avoid too much mincing of the old calf muscles. Another six reps in racers all within 1 second brought the session to a fine total of 12 reps at a strong pace and  I was feeling in fair condition. Track work is mesmeric when you feel right and today was no exception. I'm left feeling mean and keen and ready for more, the bear's mojo is definitely back!

Shiny Shiny Things

I'm a bit late posting after the epic drive from Edinburgh post-race this afternoon. The glorious sunshine that accompanied our drive up yesterday afternoon was replaced by rather rough, wet and windy weather in Edinburgh this morning. They’re toughies those Scots.

We awoke for our pre-race breakfast at 6.30am to my annoying electronic cock-a-doodle alarm. The hotel staff were fab, giving us free access to the kitchen to sort our far-too-early breakfast. After a bit of faffing with a strangely foreign microwave we’d sorted some pre-race porridge and with our tummies pleasantly plump we jogged to the start; a mile or so from the hotel.

Clad in full waterproofs with our racing shoes in our bags we were pretty much soaked by the time the start came. We shivered in our soggy racing pens and felt grateful for the start after a meagre mile warming up on the very crowded and puddle-covered track. I’m using the term ‘warm up’ very loosely here. I'd kind of anticipated a bit of a windy course, it being a coastal route and everything. The cold and unwelcoming rain and a very soggy start were an extra surprise, or kick in the shins, depending on your outlook.

The Chris Hoy Half Marathon is a pretty big race, but we thought it a good chance for A) a rehearsal marathon trip for me and B) a PB opportunity for M. It was worth the trip. The first couple of miles were pleasantly flat, breezy and slightly downhill. Hitting the promenade was the stark reminder of what was to come though; a gruelling 10 mile slog into pretty strong coastal winds, with rain sprinkles on top. By mile 5 I was strangely spent and running on empty. I’m not sure why but I’d felt drained and depleted in my last couple of long runs. I suspect I just hadn’t recovered. M was on my shoulder and pressed on without me and by mile 6 was off and away into the distance. It was all I could muster to keep it together and dig in. It really was a marathon rehearsal run.

M had a storming run, chasing down the unattached (!) Andy Hume and then working together with him to push on, completely kicking my a** and coming home in 78.16, a huge PB and a superb time on such a rough day. I was nearly a minute behind in 79.11, a disappointing time but an indicator of where I’m at. A bit of a warning to back off for a few days perhaps. It was a tough mental challenge to keep running hard whilst feeling so beaten but I finished. I was sort of chuffed to have not completely crashed and burned. 

I was first lady by a good lead (2’30’’) and won an awesome bundle; a very fine and rather heavy silver cup, £300 cash and £100 vouchers. I feel a bit of a fraud picking up such a generous haul but it did perk me up a bit. I also tested out some racers too; my Brooks T6s were a gamble today as these frisky little featherlights weigh next to nothing. I'm stunned at how responsive they felt and I may risk them in the marathon. Not a tweak, groan or blister came from my usually grumbly feet over the full 13.1 miles. Most of all though I’m really delighted for M who ran sub 80 for the first time. I was secretly thinking he’d run 77:xx and reckon, given a better day he would have done just that. He had an awesome run.

The race was incredibly well organised with over 3000 finishers despite the very sodden and cold start. I’ve just about warmed up now after being dripping wet and chilled to the bone all morning. The rather comforting albeit damp warmth of the shuttle bus ride home was a welcome refuge. It was made all the sweeter by meeting Dean; a very nice physicist who ran his first race today. Dr Dean, you chose a very tough race to start with! Great to meet you and well done on finishing today. Keep in touch! Race results here.

P.s. Well done to Julian M today for his well earned race win at Halifax 10k, go Julian.

Ducky Couples

I've been enjoying a few very pleasant easy days after feeling so pooped this last week. The race on Sunday left my legs squeezed dry of bounce so training has been much more relaxed. The last three days have featured some nice 'n' easy trail jaunts in the main, taking advantage of the daylight. The extra hour's window at the end of the day transforms training possibilities with countless trail runs on our doorstep. The break from the road training is music to the legs and running soul too. Whilst enjoying these 'smell the roses' type runs I've been looking for the signs of spring, the vistas here still look wintery with very few signs of budding new growth. The abundance of lambs fizzing around the fields and countless ducky couples waddling around the village is confirmation enough that mother nature is still on track. The weather on the other hand has other ideas. Looking forward to my first coached track session tomorrow night and then a lovely long weekend, full of spring running and Easter bunnies. Chocolate ones that is.

Running Demons

The tough 15 miler on Thursday and my resulting noodled legs enjoyed a very easy Friday; lots of sitting down in a darkened room wearing silly glasses. A trip to Bradford Imax for the matinee showing of Alice in Wonderland 3D felt like a real holiday treat, complete with an overfilled bag of pick 'n' mix though sadly without popcorn, which frankly just felt all wrong. A pair of easy 5 milers sandwiched an otherwise pottering about type of day. I was bracing myself for the killer session this morning; a wet and windy track session over at Seedhill. The drive to Lancashire was met with the usual rainy downpour and generally blustery weather but M & I were unphased and committed to the task; 6x1k efforts on heavy legs with a long run planned for tomorrow morning.

It was great to be running in daylight and so enjoyed a rainy 3 mile warm up around the local park complete with some hissing geese and chirpy Moorhens as we splashed our way through newly formed puddles and an occasional miniature lake. There was limited stripping off as we got to track side and after a few strides to get the sodden old legs moving we were off. M led the first rep and we alternated pacing duty which also ensured some intermittent relief from the windy straights.

The reps proved quite tough but manageable, just about. M looked very strong, more so than me. We squeezed out the full 6 with 90 second recoveries and it felt great to be working it and doing our thing at the track again. I felt a passing guilty pang to not manage the 8 reps of my pre-Xmas form. M was quick to remind me that I hadn't been running 20 mile races pre-Xmas either. The 6 were even and run at sub 35 min 10k pace so fit for our purposes and I couldn't have done any more. A really long and steady one tomorrow then, legs allowing.

8.28 From Keighley

The old legs seem to have survived the sunny 23 without too much grumbling. I'm left wondering how they'll feel racing 20 on Sunday so the plan is to ease down a bit after my medium long one this Wednesday.

I've run a steady 5 early this morning, mostly to clear out any debris and unpleasant gubbins from the muscles (technical term there). This might just smooth the way for a good track workout tonight; a tempo sandwich with some 400 reps for the filling. All pinkies crossed these old legs feel up to the business.

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

Well 'ard.

I'm back, I think. Today was a toughie. After my long fast one on Sunday I was expecting today to hurt and wondered if my old legs might even give up. I'd planned a threshold and VO2 sandwich of a session; a whopper it was though I don't think I bit off more than I can chew, (ha! apols for the cheese).

After the nippy 18 with Stewart M on Sunday I wasn't expecting much pep in my legs today and at that pace, I thought I'd overcooked things to the point that today might be a waste of time. The session kicked off with a 3 mile warm up, run at tempo to goal marathon pace. A swift intervals set of 12 x 400m reps with reducing recoveries was the tasty filling with another 3 miles to warm down again at tempo to marathon goal pace to finish.

There were no easy miles and I managed it all pretty good. My trusty M joined me for the trip to Seedhill track to test out his misbehaving bum cheek. His gentle jog soon finished leaving him bags of time to clock my splits and shout at me a lot when I started to look lazy. Apparently I never really look like I'm working very hard.

The splits were very even, all well under 3k race pace and I even managed a bit of a spurt for that final rep, despite the usual Lancashire 'tormentor' headwind on that evil back straight. So, after what seemed such a daunting session I'm buzzin' with the running mojo and counting the hours until my next run. It's been ages since I've felt this hungry to train and I'm loving every minute. A medium steady run tomorrow and from the state of the roads tonight I'll be better off with ice skates. M's cheek is still a bit of a worry; another test run for him tomorrow too. A demain.

Twiggy

A short and easy 5 miles at darkest dawn on Monday left space for college again last night and my first full body massage routine. These Monday night classes are starting to feel a bit of a bind in these seemingly endless dark and drizzly winter nights. The only perk is the subsidised canteen where mountains of bargain priced cake can be purchased; spoils from the patisserie & bakery students. The standard issue navy massage trousers could do with an elasticated waistband though, the squeeze being most noticeable post tea break.

We put together our first full body routine to the stopwatch last night - tutor bloke John shouted with a stopwatch in hand, (in a very relaxing and therapeutic way of course), when we needed to switch legs, swap arms, hack or knead, ... a whole dizzying hour of massage it was, from head to toe. The plain physical effort of it all made me realise what a pathetic wimp I really am. I'm often heard complaining about my now rather sizeable and manly calf muscles but these arms are a pair of spindly albino twigs in comparison. So, I'm thinking free weights. This could help reduce the embarrassment of my huge legs and tiny arms dilemma. It might even enhance the running a bit...

Tonight saw a return to some roughtie-toughtie stuff. I'd planned mile efforts but this reduced to 1k efforts as M & I were turned off at the thought of a track trip. Instead we opted for road reps over an uphill course to build up leg power as well as speed. We both did good with a long one from Sunday in our legs. The 20 miler was still lingering but I still felt strong and ran the 6 reps pretty evenly. A proper rest tomorrow and then a medium long run on Thursday should set me up nicely for a weekend of racing. Yep, its that time again. The Calderdale Way is calling.

Lonely Hearts

Today was the first day since my drilling on hills that I've felt remotely normal. The legs have been howling at me for days, especially after my attempt at the long run Sunday so thankfully I had permission to skive yesterday, what with college and all. We learnt the last bit of the massage routine last night. The back. Its a lot to remember but M will be in heaven with all the practising over the coming weeks.

Anyway, I was back to the tough stuff with a visit to the track tonight. Another quality session on my lonesome which will no doubt toughen me up for the marathon distance but it doesn't half make for slow times on these intervals. The odd sprinter was on the track tonight running with a tyre attached to their waist. We occasionally coincided to give me something to chase, which made up to 5 seconds difference to my rep times; a stark reminder of the value of a well matched training partner on these sessions. Anyway, 8 x 1k it was with 2 mins of jog recovery. A total of 11 miles all in. I had a nice chat with a local Clayton runner who was expounding the benefits of drill work for leg speed. I'm gonna have to Google this stuff and add it to my arsenal when I'm gunnin' for those PBs in the New Year. Another good sesh in the bank before the XC race in Birmingham on Saturday. No more hard stuff for the rest of the week.

Buns Of Steel

Well readers. I think I'm in danger of having to eat my words. After Thursday night's session I was feeling pretty complacent about this drills thing. The session wasn't remotely lung bursting and though I knew my legs were working, I was feeling pretty happy with myself. Little old self satisfied me. Ha. Then on Friday I noticed a bit of fatigue in the quads climbing the stairs and as the day wore on a slight achiness in the derriere. Well OMG. I can now hardly move. I feel like I've been put through a mincer, reformed into a person shape and then pounded with a granite rolling pin from my glutes down. I can barely sit without extreme a**e ache. I haven't suffered so much since the proper mashing of my quads during my last mountain marathon 2 years ago (and that was following several miles of bone rattling descents where I had to walk downstairs backwards for a week). I'm well and truly experiencing the effects of a tough workout, however much I thought I was taking it easy.

The extreme DOMS made for a difficult session at the track today. I'd planned some 400m intervals but I just couldn't do it. I was beaten. Instead I stuck with M and ran 8 easy laps with some 100m strides on the straights. I've sort of loosened up some patches but I can still hardly sit and I'm running long tomorrow. This drills business is not to be underestimated. Do not try this at home kids.