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BQ or Bust!
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Annie get your Run wrote: »I believe best advice is 'go hard or go home'
no bother to you D.
Sounds like great advice
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Wk 2 of 12 cont.
Thu 1 Dec
Plan: 8m with 4 @ LT
Actual: 90 mins easy (15k/9m)
The now-regular easy Thurs run with M & P. We favoured the canal this week. Crisp evening, lovely running weather.
Fri 2 Dec
Plan: rest/cross
Actual: rest
Sat 3 Dec
Plan: 5m recovery
Actual: Jingle Bells 5k
After some big talk about breaking 20 for the first time I proved to not have the appetite (or maybe the ability) for that particular task. Two midweek festive occasions didn't help: the body was not the temple it was during my better runs this year. Still, the weather was perfect and I showed up feeling reasonably optimistic.
First km was ok: good start, cutting through the congestion reasonably well. During the second km up Chesterfield I began to feel warm. Was breathing hard but managed to get things under control and a distinct feeling of calm - in a good way - descended. The split was a few secs off but still looking good with the fast part of the course yet to come. If only I could have channeled that inner calm a bit longer. Discomfort set in on Ordnance Survey Road. Dry heaved for a bit, losing some momentum and rhythm. This would be the story for the rest of the race. It happens when working hard, so it becomes a case of trying to ride the wave without falling off, slowing a little, picking up a little. I felt isolated for most of the second half. It seemed like there was no one around, passing the odd straggler, getting passed by the odd charger. Holding position, but no better.
Didn't bother looking at watch down the final stretch. Glanced at it at the Cheshire Gate and there was still a 19 showing. Tried to pick it up for the last little bit, but I was passed by a guy who looked like an age category rival here (he was) and had nothing. There might still be a PB available but the clock counted down too quickly and in the end the 20:23 (2 secs slower than PB) was a fair result.
Splits: 4:04 4:06 4:10 4:09 3:53
Great to see so many of the boards crowd, congrats on all the PBs and some well-deserved prizes too. Terrific event, as always. Enjoyed the tea and maltana and biccies after. The Mrs sheparded one of our lads around his 5k debut – he went home delighted with his medal and spot prize and mug. And a bellyful of Penguin bars.
The delph shelf is starting to groan under all the Jingle Bells crockery.
Was disappointed with this result but at least the VDOT is heading back in the right direction. On those terms this is the second best performance of the year so can't be too unhappy with that.
PB: 20:21 (St. Anne's, March 2016)
Target: 19:59
Actual: 20:23.
221st of 789. 7th M55 (of 20). VDOT: 48.7. Age Grade: 75.2
Verdict: Legs OK, lungs OK, must find a way through the heaves.
Sun 4 Dec
Plan: LR 24k (15m)
Actual: 25.5k/16.1m easy
After volunteer duties at the always lively Albo junior parkrun, joined a neighbour who is training for a marathon debut in Seville for an easy long run along the Dodder. Very pleasant morning. Not too taxing on the legs, which feel fine after yesterday’s race. Not a bad week mileage wise, first one over 40 miles in a couple of months.
WTD: 73k (46m)
MTD: 51 (32)
YTD: 2,839 (1,765)0 -
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Funny thing is I must have picked up on your past references to the heaves as 2 nights before the JB I woke during the middle of the night dreaming that I was heaving :eek:.
Certainly sounds as though it is effecting your running D.
Glad that dream didn't jinx you in the race, Denis. Saw your Strava - you really tore it up in the second half, great run!
Yeah, I've been googling the retching thing - pretty common it seems. No definitive cures out there but a few things to try. Theories about everything from hydration to coffee to lactic build-up. My guess is it's the latter - the good news is I'm heaving at faster speeds than previously. 0 -
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Operation Donadea Wk 3 of 12
10 weeks to go. This week should be more on plan, with the odd little distraction here and there.
Mon 5 Dec
Plan: rest
Actual: rest
Tue 6 Dec
Plan: Gen. Aerobic + speed 13k/8m w. 10x100
Actual: 6k (3.7m) inc ALSAA Winter League mile
ALSAA winter mile 6:07 (PB)
I’ve had the mile on my to-do list for a while now, and Bungy Girl persuaded me to try this. I’m glad I did, as I really enjoyed the experience. My only other mile race had came with four beers attached, so I was confident a PB was achievable tonight.
The target was sub-6, ambitious enough but achievable based on recent 5k times. Would have liked to do a longer, slower warmup but there was only time for a few laps. Did some drills and a few strides and felt Ok but a little heavy - still a bit of tiredness in the legs from the weekend’s long run and 5k. BG advised me to wear the spikes as it was a damp evening and the track was a bit slippy. She sportingly donated a couple of 5mms as I was one or two short.
There were maybe 14 or 15 runners in for this. Lined up beside BG in the second row, behind five or six young lads, and in front of a couple of other women and a few older gentlemen, one or two of them quite senior indeed, fair play to them. The whistle (or was it just a countdown?) went and the youngsters tore off. There was a bit of jockeying round the bend and I settled just in front of BG and put in a steady first lap, the timer calling 1:30 at the end of the 409m. Perfect, I thought to myself. By Lap 2, most of the the young lads were out of sight. I was bringing up the next wave, and I could hear BG on my tail, confirmed by the swinging ponytail on the shadow thrown by the car park lights as we rounded the bend and headed into the gloom on the far side. One of the younger youngsters, probably about 13, had cooked his goose and I passed him at the start of the back straight. But now there was no one to target and it was hard to get a feel for the correct pace. The timer called 3:05 at halfway, so under pressure for the target already.
I’d spent about five minutes googling “how to run the mile” earlier today and was already a bit of an armchair expert. The word was that Lap 3 is the toughest, so I consciously drove a bit harder around the bend to keep the momentum up and stay in the game. It seemed to do the trick: by now I was really starting to feel it but still moving fairly well. At the (virtual) bell, the timer, who was probably struggling to see the watch in the gloom, ignored me but I heard “4:38” a second or so after I passed, probably for BG just behind. Seconds later I realised what was really going on as she shot past very strongly on the penultimate bend. All I could muster right away was a shout of encouragement (I’m too polite that way). But it was her turn to do the work now; I had someone to chase and did my best to keep in touch. Legs were feeling rough on the back straight. BG had pulled a couple of seconds ahead but I could see her starting to wobble in the last 200 and I put in a decent finish to claw back some of the gap and finish just behind in 6:07. Tremendous fun.
Splits: 1:30 1:35 1:33 1:29
Had to take a moment on the ground to compose myself before congratulating my occasional rival on a big PB and doing a few cooldown laps to finish off an excellent — and different — kind of evening.
Wed 7 Dec
Plan: 6k recovery
Actual: 6.9k recovery
Another leisurely trot out to Easter Island.
WTD: 13k (8m)
MTD: 64 (40)
YTD: 2,852 (1,773)0 -
Great write up, D! Hope you don't mind but I borrowed it for my log. Thanks for dragging me around and for the (very polite!) encouragement on the last lap. I would have replied but I was incapable of speech by then. Sub 6 no bother to you next time I would imagine. 0
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Twice in a week that BG has hung in the coat tails of fellow Boardsies to run a PB, time she done the pacing.........
Nice run D, you seemed to really enjoy it.
I did indeed. Not much time to (over)think compared to longer stuff, which is often a good thing.Congrats on the PB and entertaining report D. Not so sure that the "Armchair Expert Manual" would recommend letting a younger and proven double Nationals Medal Winner get past whilst verbally encouraging them
It won't happen again! 0 -
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Twice in a week that BG has hung in the coat tails of fellow Boardsies to run a PB, time she done the pacing.........
Nice run D, you seemed to really enjoy it.
You obviously missed her pacing me to a whopper 2 mile pb a couple of months ago! She's done her duties and has committed to the next goal already 0 -
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I thought I was going to be the night owl on boards last night! Well done D on the track performance. Good to try something different and not far off that initial goal.0 -
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