Gimme Shelter - A tough 24m

"If I don't get some shelter, Oh yeah, I'm gonna fade away..."


After a long day in London on Wednesday there was no chance to run. Thursday I was at a Harriers trip to the Manchester Velodrome which was 90 minutes of good cardio activity with some full on lactic threshold efforts. Friday I did a little 6 mile loosener, and yesterday I rested before my penultimate long run today.


I tried to simulate race day conditions by getting up at the same sort of time I plan to in London, and do similar things as I would on the day (which is exactly 4 weeks time). Looking out on a bright Spring morning appeared fantastic conditions to run in - if it wasn't for the 30mph winds howling down the dale.


I knew it was going to be tough, but I chose to head off down wind and down hill (slightly) on my benchmark route to Arthington church. 


Things didn't really feel good from about 6m, and then realised that my food strategy had not worked out as I had to stop for a little unscheduled stop.  By the time I got to the turn point at 12m, I was feeling the worst I've felt on any of these runs, and then turning into the headwind was heart-wrenching, knowing I had 12 miles of this ahead.
But I'd expected this, and today was as much a mental toughener as anything else. I seem to have lost my Garmin data, but the second half was painfully slow, with the last 4 being down at 9-10 minute mile pace. I was desperate to stop but willed myself on.


I was hoping that several months of long runs, and recently a few weeks off would have helped me today - but it was possibly my worst long run. Why? Maybe the velodrome on Thursday? I hadn't enough nutrition and was slightly dehydrated? The wind? Just a bad day?


I'm not worried about it although on today's performance the chance of a sub-3 seems a long way off (I'm still clinging on to my 1-21 Brass Monkey back in Jan as evidence I can).


The good news is that my problem groin felt fine - well it's aching no more than the rest of my legs are.
A few steady miles this week, with some marathon pace work on Wednesday. Then a full dress rehearsal next weekend, and another chance to get my nutrition strategy right.


I know I can still do this, but as easily it could all go wrong. A 3-20+ time? - it's just a shot away, it's just a shot away.

Shipley - Leeds #3

After Sunday's excitement of the Northerns, the hardwork continued with a steady recovery run of 6 miles yesterday, and then an early start today to run #3 in the Shipley-Leeds saga.

Didn't feel as strong as last time, and the conditions were bad - muddy and wet. BUt I managed in in about a 7:14 ave min/mile pace (cf 7:28 for #1 and 6:57 for #2)

Garmin output here

London with work tomorrow.

Northern 12 Stage Relay

Despite some trepidation about racing this event today, and breaking my rule of "no threshold" work till my groin is niggle-free, I found myself on the coach out of Ilkley at 9am heading over the pennines into Manchester.

Despite a pretty poor course and some of the most dis-interested marshalls I'd ever seen in a race, it was generally well organised and an enjoyable day-out.

I noticed when we got there that most of the teams' average ages was in the late twenties, but ours was in the late forties. But we had our "A" team out, so was expecting a good result. We ended in 29th place (out of 48), which means we don't qualify for the National relays in a few months time. So a little disappointing, but we ran as fast as we could, all 12 of us putting in great performances. I ran the 4.9k in 17.50, about 5:50 min/mile pace.

The great element, from a personal perspective, is that I had no problems with groin - hardly a peep out of it during or after.

So now two weeks to press on with some consistent sessions including two long runs, and then into a 3 week taper.

London Visit

After Monday's tough session, I went out on Tuesday for a little 5 mile recovery run. My legs were incredibly heavy but no real issues with my groin.

Wednesday and Thursday saw me in London again, but luckily it was a great chance to catch up with friend Sam F. His birthday falls on St Pat's day - so it is one birthday I always remember, and I tagged along to his birthday meal. We ate in a rather swish restaurant called The Atrium, just near the Houses of Parliament, and the place was full of MPs and politicos.

Sam recently ran the Bath Half-Marathon with one of his friends, Titus. Titus is also running the VLM for the first time this year, and we had a great chat about training, and in particular dealing with The Wall. My advice to Titus was to be afraid, as he was hoping to avoid it by going at a steady pace throughout - I hope I didn't frighten him too much! He has a steely determination which I'm sure will get him round successfully.

A steady run planned tomorrow, and rest on Saturday in preparation for the Northern 12 Stage relay on Sunday.

What Does Not Kill You Makes You Stronger

...which was said by Friedrich Nietzsche and slightly more lyrically by Kanye West.

I have been nursing my sore groin, but managed a pacey 13miler with Henry H on Friday.

As planned I missed the Trimpell 20 yesterday, and was hoping to get in a long steady one instead. Unfortunately events (well life in general) got in the way and I didn't get a chance to get out.

So with a visit to London again planned this week, and the Northern 12 Stage at the weekend, my best chance for a long run was a convenient route, but one I have so far avoided.

From work in central Leeds back home to Ilkley . Mostly along a main A-road, in the rush hour, slightly uphill overall, and with some long drags. And today into a harrowing headwind for the whole route.

So it was with some trepidation that I set off. I have been suffering a little lack of motivation recently, but today I thought it was a chance to really tackle this tough route - as much for mental training as anything else.

And interestingly I ran the 18 miles in an ave 7.44 min/mile - and felt quite strong, even towards the end. Groin felt fine - I shortened my stride slightly which seems to take the stress off. I however kept my cadence at marathon pace, and with the wind and hills (and pretty poor preparation), felt like I was working at Marathon effort.

"Nurse it, then nurse it a bit more"

The title of this Post was advice from an experienced coach at the Harriers, and this allied with the advice from "Exiled Runner" below has made my mind up.

No fast threshold work or racing.

This includes the Trimpell20, as under race conditions I'm not convinced I won't push too hard.

I've discussed with Henry, and although I would love to be part of the Northerns team for the 21st March, 2.8 miles in a very competitive race may trigger it too. What would be worst about this would be possibly letting the team down as I hobbled in. Henry is going to see if one of the reserves can make it instead - or if they can't I'll just have to be careful when I run and not go too fast (which sort of defeats the purpose).

So no races or events between now and London in 6.5 weeks. All my eggs in one basket then.

I've rested since Saturday, and today did a steady 14m run at an average of 7.50 min/mile pace. It felt very comfortable in terms of HR, but even the slightest sensation in my groin and I slowed down. Afterwards no problems. I plan to do a similar run on Friday, and the another steady longer one on Sunday.

OK

Today I managed a 10m steady run (7.30 pace) down to Bolton Bridge and back.

Groin felt a little tight still, but I took the pace easy and shortened my stride slightly. No sign of any real pain. So taking this as a successful test.

I'll rest again tomorrow, and do a few tapers session in the lead up to Trimpell next week, hopefully getting up to Marathon Pace for some of them.

I think I'm going to miss the track again - it's that sort of threshold session when I think I'm at most risk.

A few beers tonight.

4 days rest - Is it enough?

Today was my fourth day in a row with no running. I don't think I've had this long off in over a year.

Do I wait longer? Do I try again?

Well tomorrow I'm going to set off on a steady run and see how far I get. Slight discomfort I can face - acute pain I can't. We'll see!

Groin

So after surviving my hard month, I had a little recovery run yesterday (6 miles) with R, under a blue sky and enjoyed a glorious early-Spring day.

But this morning on my walk-run to the station, I pulled up with a sharp pain in my groin (the one that has been troubling me). Not sure if it was triggered my some non-running related movements or a bad night's sleep. But it was definitely the worst I've ever had - far more than the dull ache I've been generally suffering. This felt serious.

So I am going to have a few days of no running - I was not sure what I was going to do this week anyway. And although I love going the track on Wednesdays, this is the session which triggers my groin the most as it is so at my limit.

So no need to panic yet.

The other problem is that it looks like I will have a few very busy weeks ahead, with a fair few stays in London lined up. Some of our contracts have made the national news today and I will need to support the teams on the coming key work over the next few weeks. In a way it will be a chance to reccie some of the route of the VLM!