Run 165 – Brighton 8k

Date:  Wednesday 4th February 2015 6:30pm

Distance: 8.0 + 4.0 = 12.0km

Time: 32:43 + 23:05 = 55:48

Pace: 4:05 + 5:47 = 4:39 min/km

Description: Got in to Brighton last night and watched Ex Machina. Good film, but not sure I enjoyed the ending. It’s a cold night, but still and I have plenty of layers. I decide to walk back along the top of the seafront, watching the moon on the sea…and thinking…thinking. I get to the marina and decide to check the height and distance of the ramp down to the east end of the marina. It’s 200m and descent of 20m. That was at half midnight.

Today, after helping to sort through my late mothers things with my brother, being tired and with it being cold outside, I was not at all fired up for this run. To make it worse, my calves are still iffy. They have niggles all over the place, with the occasional spasm in the odd spot. They are not fresh and healthy.

The marina wall is closed, so I warm up under the cliff behind the marina. I start walking, then a gentle jog, then a quick burst, back down slow, then back to a walk. My calves are not going to enjoy this. It’s only 4k out, but it still seems daunting to be about to run 4k away from home along the coast. Lets get this over with.

I start out and try to get a good balance of being steady and being quick. The pace is over 4:00/km, so I certainly haven’t achieved the 3:50 I usually start my fast Brighton runs with. First km down, 4:04/km. OK, need to speed up. 4:07/km on the next. Damnnit I’m slowing. Oh well. Just focus, keep at it and it’ll be over soon. 4km. Thank God I can turn now and get home! 5k and time is…woah 20:36! Only 12 seconds slower than my perfect Christmas 5k. Okay, maybe I can actually do this. I focus. And I push. There’s quite a few people out today, families and other runners. But I’m not out on a jog, I’m here to do a job. If I look shit and that I’m hating this, it’s because I need to be fast. Am I anywhere near getting a sub32 8k or a sub40 10k anytime soon? What will happen when I get past 5k at this pace, will my body just give out? The next few km are not sub4, but close enough for this to be close. I make it to 7km, the marina seems so near but this is feeling tough, but if I can force myself to push more on this final km. I’m aiming for 32mins. That comes, and goes. But I reach 8km only 43secs later.

I need to do the 8k along Weston Prom in under 32minutes, and I’ve done it today in Brighton in 32:43. What’s more, I did those 8km with a faster pace that I did the 5km at Christmas. Maybe if I’d have carried on to 10k, I would have been just under 41mins, which would be close! An extra 2km after 8 doesn’t seem like an impossibility. If the race boost effect works even half as well as it did at Aztec, I’ll be sub32. Surely it can’t be too long before I get my sub40 10k?! Come ON! I CAN DO THIS!

AZTEC VS BRIGHTON HR
Comparison in HR effort between running 5k at 3:55/km pace and 8k at 4:05/km pace. Looking at around 7bpm.

An amazing result after how unconvinced I felt before starting. I’ve got my head on the wall and arms behind my head, gasping for air. But I want more! Those hill sprints are calling. So only a few short minutes after my 8k run I’m running up this road, 200m with 20m ascent. Apparently that’s only 7% gradient, but seems a lot more. I do five, which takes todays distance to 10km. But I need the ascent, so do another 5 to make it up to 200m ascent. I’m gasping when I reach the top. But I’m satisfied with today. Good work legs. As a reward you get a cold bath. Nooo…… But even after that, my calves are so painful to touch, that foam roller is killing me. Days after, my calves are not having a great time.

Brighton Hill Reps
Nice and steady increase and decrease in HR up and down hill.

 https://www.strava.com/activities/251745073/embed/8b09d0bd07ad9fe1528072dbbe0d8b8ab8d15aac

https://www.strava.com/activities/251744519/embed/296209095877ffc7d625b32ac1c10405ebb630bc

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