Saturday 30 January 2010

22mile run/shuffle to Arthington and back

After the Ilkley Harriers Awards "do" last night, I awoke to a beautiful sunny morning, and the prospect of a 22 miler with Andy to look forward to.

After several white or grey weeks, it was lovely to see the colour back in Wharfedale. The strength of the sun brought the blueness back to the river and the greenness to the fields. It felt like I was seeing them for the first time - I could not remember them ever looking that good.

We headed down through Burley, Otley, Pool to Arthington, touched the railway bridge (at 11 miles) and turned to retrace our steps. It was a good steady run, hitting our target pace of 7:40 with enough energy to chat about everything from the state of the economy to the latest club gossip. The miles flew by, and I felt generally strong. On heading into Otley (at about 15m), my legs started to really ache, and by the time we reached the Burley underpass (at 18m) I was really struggling.

Our plan was to push on from this point and do 3 at 6:50 (target marathon) pace. Andy was really strong and pushed onto to get close to the target. For me, it was just not my day, and despite trying to up the pace, if anything I was getting slower and slower - the wheels had fallen off!

I could just not lift my legs to plant the next step, and ended up doing the marathon-runners shuffle for the last 3 miles, trying desperately hard to stay upright and moving forwards!

Although it was torture at the time, I'm trying to be philosophical about it - I actually think the last month or so has been really tough for me. Not so much in the number of miles, but the intensity of some of the efforts (3 long runs, 1 half-marathon PB, 1 hard XC and 1 fell race).

Still it was another 22m in the bag, and another good learning lesson!

Garmin details here: http://connect.garmin.com/activity/23523665

Thursday 28 January 2010

Predicting Marathon times (again)

Had an easy 4 miler today - still not feeling great with this headcold, but had the need to just do "something". Slightly worried about not being able to manage the long run on Saturday, but hopefully two more night's rest will sort me out.

I was pleasantly surprised to hear my question discussed on "Marathon Talk" podcast today (episode3)!

They guys gave me re-assurance that with my half-marathon time from the Brass Monkey, then I should be able to do maybe 2-58. They were using a double-it-plus-ten-percent formula.

For my 81 mins means 178 mins (ie 2:58). They said this was a conservative estimate and this ties in with other calculations I've done.

For those who have not listened before, this podcast is a really interesting mix of running talk - perfect to fill one of my commutes to work.

They guys' website is at http://www.marathontalk.com/, the podcasts can be downloaded free from there or at itunes, and they have a great facebook site at http://www.facebook.com/marathontalk.

Wednesday 27 January 2010

Missed track

After barely being able to walk on Monday after the Brass Monkey, and doing a gentle 6 miler yesterday, I woke this morning with the cold I have been nursing for the last week at its worst.

Although I really wanted to go the track session, decided that "less was more" and came straight home after work.

I will try and do some intervals tomorrow, and then it will be a rest on Friday in preparation for a long run I have planned with Andy from Embsay. He is going to experience my "favourite" long run to Arthington and back. I'm convinced he will think it's an awful route, but one that can hopefully bag us 22m.

Sunday 24 January 2010

Brass Monkey Half Marathon



The Brass Monkey half today, out and back from the York Racecouse along generally flat roads.

It is a big PB race locally, as there are few races as flat as this.

Despite having a slight cold over the last few days (triggered by the Solstice ride no doubt), I woke up feeling fine and decided to keep with my race plan.

My plan was to go out fast and hard, aiming for 80mins and seeing how long I could hang on for.

My first mile was too fast at about 5-50, but then steadied into a pace of around 6-05 - 6-10. Unfortunately I couldn't keep this up, but finished in a chip time of 1-21-22. This was a PB by over 30s compared to my Lancaster time a few months ago so I was very pleased.

There were some other great runs from my clubmates - Andy from Embsay was just behind me and Steve C just ahead, both with PBs. But Henry's time (just a few seconds behind me) was the run of the day, winning the V55 category and setting a new Club record.

Jon S was even further ahead, and Justin broke 80 mins for the first time.

All in all a good day.

I must admit though that compared to last week's XC, where I finished way ahead of Justin and Henry, and alongside a runner who today ran 1-20-29, I'm confused where that performance came from?

Still, all good learning lessons for London!

Thursday 21 January 2010

Winter Solstice Earlybird Ride



After several postponements due to the bad weather, we eventually got to celebrate the Solstice today! Will leave ride report to Ged (taken from Earlybirds' forum):

"All cyclists across the land can now breathe a sigh of relief, for eventually ten hardy riders performed the Winter Solstice Celebration. Cyclists are now able to set their training plans safe in the knowledge that the mornings and evenings will slowly get longer thanks to the brave efforts of their Wharfedale bretheren.
Unfortunately we were unable to offer a virgin this solstice, due to the unavailability of the virginal Katherine, who was offered at the Summer Solstice. This time she had to stay at home with her husband and kids.

Day: Today
Time: 5.30am
Location: Ilkley

The Riders:-

Radge: The winner of 2009s Most Improved Rider award, Radge, was here for more Solstice fun, and was in fine form, even though his first target of 2010 is the 3 Peaks fell race. Other riders encouraged him to enter the “double” for 2010 and do the cyclo-cross version as well. He is keen, only hampered by the lack of a cross bike.

Andy-The-Lamb: Resplendant on his Jake The Snake cross bike , Andrew climbs with the keenness and agility of a lamb. This year his wife is planning a short holiday to undertake a marathon in Europe. Andrew is planning full retribution by signing up for the Alps trip organised by Gizzajob. Also he intends to join Otley CC and do some time trials.

JohnH - New guy, Polaris-Man John has fitted in well and in only his second early morning ride in the company of the group he had the temerity to stamp his authority over the peloton and take all the available mountain points. Could pass for a northerner, so awarded honourary Northern Status.

Rollin home - Rollin home, the most druid-like of us all, with his flowing locks and Dumbledore beard, is powered by a phenominal natural engine. A carefull and cautious descender, he makes up time by being able to climb as fast as he descends. He has high standards and was depressed about his recent athletic performances in the xmas and New Year fell races, although he was hampered by ankle and back injuries. One of the younger Earlybirds, Rollin home appears invincible, but perhaps Father Time is placing a gentle hand on his shoulder (or at least his back and his ankle)

Cacophony (also known as Shuttvr). Stalwart of Earlybird riding, Cacophony spends most of his daylight hours in a cellar knitting merino wool cycling jerseys, only coming out under the cover of darkness to get some miles in. A fast and fearless decender, The Old Warhorse Cacophony has not let 2 recent trips to A&E dampen his enthusiasm and he recently declared “Even at my age, every year I am just getting fitter and fitter”. He was due to prove this at the Winter Manchester Track league, but his entry got lost in the post.

Chills - The annoying Chills is stylish on the bike and makes everything look easy, apparently whilst hardly having done any training, which can be most upsetting for his chums. He recently entered the Fred Whitton sportive, but had his entry sent back for being too stylish. Has decided to enter The Circuit of The Dales 50m TT instead - “I need something to aim for, or I wouldn’t bother doing any training at all”. As well as being annoyingly stylish, To cap it all, Chills is kind and caring. If there is any rider struggling mentally or physically, Chills is always the first to drop back to help.

Dyna - 6’4” of ex-high level rugby player, Dyna is always lithe and fit. Today, in deference to the occasion, he sported a semi-druid beard. He also hauled a bright yellow rucsac with his work clothes, some house bricks wrapped in towels and a couple of very nice shot glasses in it.

GiantJames - Seasoned and accomplished tester, mile-eater GiantJames was looking relaxed and powerful. He already had the extra miles from Otley and afterwards was carrying on to work at Harrogate. In his saddlebag he carried his work clothes, along with his druid’s cape, a set of knives and a sharpening stone.

Gizzajob - Scouse exile, Gizzajob owns a large stable of bikes including a small front wheeled, lo-profile Benotto TT Special. However for 2010 Gizzajob is focussing, very successfully too, on running - he has let all his bikes go to rack and ruin. So today he selected to ride his black shopper with dodgy gears. Usually at the head of affairs, setting the pace with a cheery smile, Gizzajob was reduced to a crunching, grinding and swearing lanterne rouge. But he had a smile on his face when he reached Costa Coffee.

El Cid - Carrying the sacred fluids, El Cid was uncharacteristically early to the meeting point. Following a crash weight loss course he has lost 16 pounds in two weeks , which unfortunately left him light headed and weak. He has also devised a new scientific training plan, involving riding with his mudguards packed with compressed mud so that the wheels will barely go round. Eat your heart out Peter Keen. This will be known as the Cidconi method and he will try to sell it to Dr Ferrari.

The ride:
I strapped the bottle of Harveys Bristol Cream and some plastic cups to my bike and arrived at the meeting place early at 5.27am. There was no-one there and I started to worry that I was going to have to do the whole sorry escapade on my own, singlehandedly to ensure that cyclists up and down the country would be able to train in the light. I felt a bit like Bruce Willis, so I sat on the wall and poured myself a small plastic cup of sherry.

All of a sudden a bright, white light rounded the corner from the Grove and bore down Brook Street towards me. My spirits raised, I had seen the light and I felt like dancing. Radge pulled in alongside and I poured him a drink too. We chatted briefly, when all of a sudden there were hi-intensity lights coming at us from all angles - From Leeds Rd, Skipton Rd, Denton Rd, - the Earlybird Druids had arrived.

The Solstice Celebration rides run to a very strict timetable, so after a quick drink off we set, a peloton of 10 riders, myself and Shuttvr taking the first tap on the front of the bunch.

We were careful to point out the many new pot holes that have sprung up on the back lane following the recent bad weather.

Before we reached Beamsley, a shout went up from behind “puncture”. It was Chills, who said “ I have nt been out for ages, the tyre might be perished. I might just ride back home”. But we were having none of that, and we shone our lights on him and offered scant help while he got it fixed.

The ride up to Barden Towers was quiet and pleasant, the peloton was well ordered. Possibly the riders were secretly worrying about the climb of Halton Heights up to the Druid’s Alter. Its a good, tough , long climb. About a mile long and up to 1000feet. Usually there is a headwind, but luckily not today.

The foothills were taken en-masse, with riders nervously glancing around, waiting for someone to strike the first blow. The ice was broken when New Guy Polaris-Man John made a fearsome attack on the right hand side of the road. GiantJames calmly accelerated, Indurainesque, to keep him pegged. But a split second later, mudguardless Rollin home, powered out of the peloton and passed both escapees.

I was unable to resist the temptation to join in with the attacks and knocked my gear down from 39x25, straight into the 18 and rocketed out of the peloton, powering myself up the steep slopes and zooming past each of the three riders in front. Of course, like everything in life, it was too good to last, and like a lettuce leaf on a south facing kitchen windowsill on a sunny day, I wilted, coughing , gasping and spluttering, and was soon back in the 25 sprocket.

Polaris-Man John came past on his way to taking mountain honours, followed at small distance by GiantJames who’s climbing was strong and well paced. Rollin home attacked past me and I dropped out of the top three. But wait!! Just ahead Rollin home appeared to completely drop his purse and his body slumped, I re-passed him. I was approaching the cattle grid, and with only the “S” bend to go 3rd place up the climb was within my grasp.
However, a loud rasping of breath came up behind and Radge came past climbing well. I was powerless to respond as he romped up to the Druid’s Alter.

Getting my breath back I took off my steamed up Mr Magoo glasses and set about pouring everybody a plastic cup of Bristols Cream and we toasted the Solstice and the Gods of Cycling. I strapped the empty bottle to my bike, along with the cups and we enjoyed a brisk route home via Embsay and Bolton Abbey. We all burst cheerily into Costa Coffee at around 7.20am and enjoyed big coffees and a bit of a crack before dispersing merrily to get on with more pressing duties."



Thanks Ged, great report!

Wednesday 20 January 2010

Back on Track

Yes - back on the track tonight and good to know my speed hasn't left me over the last few weeks. Wasn't too hard a session as I'm trying to hold back a little for the Brass Monkey on Sunday.

Sunday 17 January 2010

PECO XC - No snow but plenty of mud

Today saw the third race in the PECO cross-country series, hosted by Ilkley Harriers at Nell Bank in Ilkley.

I'd hardly run since last Sunday - just an easy 6 miles on Tuesday, and about 4 yesterday.


I'd also had a few glasses of wine and a curry last night so woke this morning not exactly feeling great.

But rather strangely, I had a really strong run, coming maybe 10-20 places further up what was a strong field than I expected. I managed to stay ahead of Malcolm P, and was only a few seconds behind Ian R. I finished in 21st position which I was really pleased with. The results aren't fully out yet but will be interested to see what the improvement on the last PECO I did.

But the more interesting question is why I was stronger. Perhaps the last week has been the rest I have needed after a few hard months?

Thursday 14 January 2010

Perspective



The snow and ice is still with us - people are still finding it hard to drive, our bins haven't been collected for two weeks and I've not been able to run all week.

But the massive earthquake that hit Haiti has left hundreds of thousands dead and an already impoverished country devastated.

Sunday 10 January 2010

Another 20+


The snow has been with us all week - no sign of any thaw in sight, and few light dusting have kept it topped up.

Nevertheless, I've had the chance to run 4 days from 5 last week - ranging from a easy recovery 4m on the Monday, through to some tough uphill efforts in Gotts Park with Richard.

Saturday was a rest day in preparation for today's long run. I hadn't originally planned a long one for this weekend - it breaks my "every-fortnight" rule. But the Yorkshire XC was cancelled yesterday, and with all my childrens' activities similarly postponed, it presented me with the rare chance for a training run at a scociable hour.

So setting off from the Old Bridge at 10am alongside myself, was "Andy from Embsay", Simon Anderson and fellow Harrier, Sally M.

This proved to be a very well matched group - all aiming for around 3hrs at either London or Blackpool.

Although the conditions underfoot were far from perfect, it was certainly runnable, and our planned 7.45 pace was more like 7.30. We went out to the A59, and then turned and went back towards Otley, before returning again. We needed to do an extra mile so we again headed off down the Nesfield Road before turning again past the Golf Club.

It was another easy run in terms of cardiovascular performance - my HR at around 75-80% throughout. But my legs did really ache towards the end - there were more undulating sections than on my Arthington route, and I could certainly feel them.

I decided to stop at the Old Bridge to say goodbyes, and then faced the half-mile walk/stagger home!

I thought I would go for the ice-bath treatment to see if this reduced the soreness. The photo above (if you haven't already guessed) are my legs being lowered into a cold bath topped up with a large bucketful of snow from the garden. It made my legs feel great, but my feet just couldn't take it and I couldn't stay in for long. There must be some clever technique for doing this?

Garmin details here

Monday 4 January 2010

Race and Long Run Plans

Well the snow and ice still remain, but I managed to get out for an easy 5m recovery run at lunchtime today. Conditions on the canal towpath were actually a lot better than they have been in several weeks.

I've also been trying to nail down some race and Long Run dates, and have come up with this set of key runs and milestones:

- Race day - 25/4/10
- Med run (<12m) - Sat or Sun 18/4/10
- Med run (<12m) - Sat or Sun 11/4/10
- Med run (<12m) - Sat or Sun 4/4/10
- Last Long run (24m) - Sat 28/3/10 11am
- Northern 12-Stage Relay - Sun 21/3/10
- Trimpell 20 - Sun 14/3/10
- Medium run or race - Sat/Sun 7/3/10
- Long run (24m) - Sat 27/2/10 11am
- Medium run or race - Sat/Sun 20/2/10
- Long run (24m) - Sat 13/2/10 11am
- Yorkshire Vets XC - Sat 6/2/10
- Long run (22m) Sun 31/1/10 11am
- Brass Monkey HM - 24/1/10
- PECO XC - 17/1/10
- Yorkshire XC Champs - 9/1/10

On top of this I will continue with the Wednesday evening Carnegie track session, as well as hopefully an additional Shipley-Leeds (13 miler) journey into work once a week (if and when the towpath will allow some serious running).

Then a couple of easier midweek runs of 6-8 miles.

The other elements of my plan is that I only have 5 long runs, and they are at least a fortnight apart. I think my body needs this - I can't imagine doing a long, hard one every week.

I'm also looking at a 4 week taper - again I think I need this.

I'm looking forward to seeing the plans of the other Spring marathoners who are blogging on here!

Sunday 3 January 2010

Long Run - Into Narnia



Wow what a great run!

Down to Barden Bridge and back (about 19 miles from my house) on some lovely fresh snow.

Also for the first time on a long run managed to get some company which was really special to be able to share the wonderful morning.

Seven of us met at the Old Bridge at 8am, with 3 choosing a shorter option (turning back at the Cavendish Memorial), and myself, Jon S (another VLM-er), and Andy (Blackpool Marathon) and Henry carried on to Barden, returning on the Dales Way.

Some great photos (and the one above) here (courtesy of "Andy from Embsay").

Garmin details at: http://connect.garmin.com/activity/21566571