Steady as we go

The couple of weeks of running have been pretty good. Last midweek was probably the worst session of the bunch, trying to fit in a session after a work event while it was happy blowing a gale along the seafront. But it did the job as a short recovery session. Then a trip to the gym on Thursday to help rest the calf muscle I hurt running down the railway walk the previous Sunday.

The next run was Parkrun #16 and after having struggled on the previous couple I really wanted a good one, so had revised my plan to set out slower. It went pretty well although if I was critical I probably saved too much because I belted up the final climb gaining time all the way – my joint fastest climb up there ever. The time was a touch over 25 minutes which was fine.

My Sunday long run was shortened slightly to 11km but it went well as a steady run. I was happy with it.

This week’s runs were focusing on a endurance at speed so many intervals. A good trip to the gym started the week on Tuesday –  enjoyed that. Then on Thursday I had a tempo/interval session – one quick mile followed by some shorter sections. I didn’t feel amazing at the time but when I looked at the times it was great. Across all of my splits from 400m to about two miles it was in the top 15 or so runs.

Then yesterday rather than having an early start at Parkrun we decided to have a later session so I did a run that I’d originally scheduled for midweek. 5 x 3 minute intervals, and again it went really well. I managed to keep running (gently) in the “rests” between each faster interval such that it was actually my second fastest ever 5k when I wasn’t running with other people. When I discovered that I felt pretty satisfied.

Today’s run was a nice 9k run with Jean going a couple of times around the Les Quennevais track plus down the railway walk to Corbiere and back. Very enjoyable.

I have to say I’m feeling pretty ready for the 10k races to come. I’m looking forward to it!

Picking up the mileage

The title of this post serves as a pretty good description of my week. After a break from running over Christmas, and probably too much food and drink too, I needed to start to get through some mileage to build up to Silverstone in March.

And looking back I’m really quite happy I did that.

On Tuesday I had a slightly tough 4km run after work but it did go well. Because of various reasons I skipped a midweek tempo session but that was definitely a mistake. It’s endurance at speed I lacked last week so those are the sessions I should be focusing on.

A good gym session followed at Thursday which then brings us back to Parkrun yesterday.
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Unfortunately it was similar to last week, except this time a short walk was necessary, although all in all it was about 20 seconds faster than last week, but still only just under 2 minutes down on my best. Disappointing really.

Today I set out to run 13km at a long easy pace and I did just that. The flat stretch from La Fregate to St Aubins was passed at a reasonable pace although I was disturbed at one stage by both strong wind and hail. I think it’s the first time I’ve ever run in that.

I also did a couple of kilometres up (and then down) the railway walk. For once I eased up my pace to provide for the terrain and I think that really told by the finish. It was certainly not my fastest ever distance run – far from it – but it was a good session and I ran it all. 13km in under an hour and a quarter made me happy.

So this time next week I hope to have run 16km, and I definitely want to have had an interval session of some kind too. Hoping for a good one!

Best run of 2016

OK. I’m writing this with rather sore feet and legs which have been bothering me a wee bit ever since doing Parkrun this morning.

Jersey Parkrun #14 wasn’t really set to be brilliant right from the start of the day. I woke up this morning and thought “ooh it must be early and I’ve got longer in bed because it’s so dark”. Except it was dark because it was peeing down outside and it was time to get up to head to the run.

And it actually wasn’t just peeing down…
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It was windy as anything as well. Having read something yesterday saying that setting out on the first mile about 6% faster than target time pace had been found to be most effective, I gave that a go. It didn’t work. I think a combination of the higher place and strong wind coinciding with an uphill bit of road finished me off before I’d really started. I struggled round but at least ran that whole way.

So tonight I thought I’d finish something I’d started yesterday and try and pull together a series of training plans to see me through the 3 10ks, 1 or 2 half marathons and the Jersey Marathon in October that make up most of the rest of our running year. Having a half decent plan works well for me and while I think this one probably needs work I feel better having a plan at least.

I’m definitely looking forward to Silverstone in March and really really need to work towards being under two hours. And then if I could be under four hours in October I’d be delighted. Having a plan needs to help me get there and I think this one might just do that.