Runs Home

My runs home from work have gotten longer. We’re taking some scenic routes now. Last week I reached 13.2 miles. Running in the mid afternoon in summertime isn’t good. I been carrying water but Tuesday’s run left me parched and feeling feeble before I’d even gone 10k.

On a positive note after rehydrating we managed a steady 8 minute mile for the 2 miles down Portsdown hill after slogging up to the top of it. How do you stay hydrated on longer runs?

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Run Home from Work

After work today I’m planning to run home directly from work. That’s 10.5 miles if I follow my normal cycle route. It’s pretty flat with nothing greater than a 28 metre dip near the beginning and a 43 metre climb at the end. My route too work is a bit steeper, 136 metre climb and a 165 metre dip but it’s lacking in footpaths.

Shane, my running buddy, and I are leaving work at 5pm and heading out at a moderate speed. We’re aiming for a reasonable ten minute mile. Slow but steady. It’s hot today so I’m tanking up on liquids now and I’ve got some fruit to eat in about an hour having had a main meal an hour ago. I’ll take water with me and I’ve got some cash if I need to stop for a refill. I’m hoping not to though.

If it goes well we’ll probably run again next Thursday and try to increase the speed a bit.

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Not according to plan

I had a plan. It was a thing of beauty. Why haven’t I stuck to it?

Probably because it was too ambitious. I’ve scaled back and I’m running 10 miles regularly to get used to the longer distances instead. Having a formal, rigid plan hasn’t worked for me, I need the flexibility.

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One year of streaking

IMG_1460[1]Saturday 17th May represents my 52nd consecutive parkrun. The first Havant Parkrun was the 17th June so I’m four weeks early for the second anniversary and one week late for the 100th Parkrun.

Speaking of the 100th Havant Parkrun this is me wearing a red curtain dressed as Superman…obviously. We don’t always dress up to run but sometimes it’s fun.

Take a look at the pictures if you fancy a laugh.

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Not a deer

Trees and a pathThis morning on a brisk 5k run round the park I met a deer. The beast rather startled me (or I it) as it shot off down the black slope and into the woods.

Having my phone with me I whipped it out and set the camera up in case I saw it again. Amazingly it hadn’t run far and I did indeed catch up with it. Sadly when I raised my phone to take a snap it darted off. There is a picture of some trees instead for you to look at. They’re very pretty as was the rest of my run.

Don’t you just love seeing new things when you go out on the trails?

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Half Marathon Training

I have 11 weeks until the Stansted Slog half marathon and after a week of sitting on a train and wandering round a conference centre I’ve got some real training to do.

Here is my training plan:

Week Mon Tue Thur Fri Sat Sun
05/05 9 miles easy 3 miles am + 3 miles pm 4 miles am fast +

3 miles pm steady

Cycle 20 miles 3 miles parkrun + 6 x 1 minute reps + 2 miles easy cool down 10 miles easy
12/05 Cycle 20 miles 3 miles am + 3 miles pm 6 miles am + 3 miles pm steady Cycle 20 miles 3 miles parkrun + 3 miles easy cool down 11 miles easy
19/05 Cycle 20 miles 3 miles am + 3 miles pm 6 x 1 minute reps + 2 miles easy cool down am + 3 miles easy pm 3 miles easy +
Cycle 20 miles
3 miles parkrun + 6 x half mile hill runs 12 miles easy
26/05 Rest 3 miles am + 3 miles pm 3 miles steady pm Cycle 20 miles 3 miles parkrun + 6 x 2 minutes reps 13 miles easy
02/06 Cycle 20 miles 3 miles am + 3 miles pm 6 miles fast am + 3 miles easy pm Cycle 20 miles 3 miles parkrun + 6 x 2 minutes reps 13 miles easy
09/06 Cycle 20 miles 3 miles am + 3 miles pm 6 miles steady am + 3 miles steady pm Cycle 20 miles 3 miles parkrun + 3 miles steady 15 miles easy
16/09 Cycle 20 miles 3 miles am + 3 miles pm 2 miles warmup + 6 x 3 minute reps with 2 minute recovery + 1 miles cool down am + 3 mile steady pm 3 miles easy run + Cycle 20 miles 3 miles parkrun 20 miles easy
23/06
Taper
Cycle 20 miles 3 miles am +

3 miles pm

Rest 3 miles steady Cycle 20 miles 3 miles parkrun + 2 x 90 second reps with 2 minute cooldown 15 miles easy
30/06 Cycle 20 miles 3 miles am + 3 miles pm 3 miles steady Cycle 20 miles 3 miles parkrun + 2 x 90 second reps with 2 minute cool down 15 miles easy
07/07 Cycle 20 miles 3 miles am + 3 miles pm 6 miles steady am + 3 miles pm Cycle 20 miles 3 miles parkrun 6 miles fast
14/07 Cycle 20 miles 3 miles am + 3 miles pm 3 miles fast Cycle 20 miles Rest Stansted Slog 1/2 Marathon

Every Wednesday is a rest day and I’m running 3 miles + 3 miles tempo tomorrow and 9 miles easy on Sunday this week before really starting. Also though I’m down to rest on Monday it is the Bank Holiday and I might just go out for a run anyway.

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Marshalling

Every now and then I like to contribute something back to Parkrun. The problem is that I like to run and don’t want to give up running even for a week. I could wait for injury to force me to help but I’m pretty good at avoiding injury (or I just run through it and ignore the pain). Luckily Parkrun has some pacing events every few months and I’m consistent in my speed so I can volunteer for anything from sub-28 to sub-26.

_40B5499Last week was our pacing event and I volunteered for sub-27. I set off too fast and started on a sub-25 pace for the first mile. Listening to runkeeper warning me of my speed meant that I knew I had to slow down so I took the second lap easy. Even so I found myself on the final run to the finish way ahead of 27 minutes. So, when no-one was looking, I ran back until I could see someone coming so I could egg them on. Final time 26:54

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