Tag Archives: SRC

Run 162 – Greenman Patchway Blaise Ashton

Date:  Sunday 1st February 2015 10:00am

Distance: 23.84 km

Time: 2:28: 54 [2:19:43 moving]

Pace: 6:14 [5:52 moving] min/km

Description: After a bit of negotiation, my originally planned Greenman Blazer (Patchway – Blaise Blazer Route – Patchway) simply became the Greenman Patchway – Blaise – Ashton route when Darran and Mark got onboard.

Following a bit of a mix up with bus stops, we’re making final adjustments before we’re off. As we set off, there’s some very interesting conversations regarding Fridays Beep test (which I didn’t go to in the end).

Over the M5, the muddy hill is relatively dry and easy to descend. I soon find out that initially, my “map” (Google Earth satellite print out, isn’t as good as an OS map! The fields all look the same. There’s a few wrong turns, but before long we’ve got to the juicy Spanorium hill, and I’m glad to see Mark isn’t walking this; I need the exercise up the hills. Overall the pace is good, not stupidly slow, and not too fast as to kill me. So comfortable. I’d still like a cross country run where I really go for it. But that wasn’t today. I suppose that’s why Blaise is there!

Talking of Blaise, Mark route differed slightly from the one we took on NYE. We follow it pretty well. It’s great to be running across Blaise again, can’t wait to get cracking on that course. Up over the back, and another plentiful supply of useful conversations on ultras, ice baths, recovery, training etc.

Ultra tip is to take a re-sealable bag, and at the stations grab a load of stuff, put it in the bag and eat as you walk the up hills. Also, apparently I need to be anerobic for the WHOLE of my 5k and 10k, not just half of it! He also tries to swim once a week.

Mark says he’s found real benefit of ice-baths after a hard run or race, and so have a lot of people. Talking to my friend Hayden last night, he swears by them as well. Looks like a cold bath for 10mins is perfect, followed by a warm shower. Mark also suggested doing something to distract you, like looking at your phone of GPS laps. More on that later…

There’s some beefy hills getting up to the Downs, but I manage to keep up well with Mark, and I enjoy listening to his story of how he won the Little Stoke Park Run. Once we’re on the downs and at around 17km, my legs are starting to feel a little tired around the knees but energy level and spirit are surprisingly high! Over the bridge, and it’s very windy, through the deer park, past the Greenman and through Bedminster. Mark veers off to home and Darran and me carry on. Then, I run past the RUNBS3 t-shirt shop and stop dead n my tracks. I go in and buy a small black t-shirt for £15, and then get back on the road running. Darren veers left home and I carry on, making it to the bus stop with 2mins to spare having done just short of 24k!

When I get home, I’m keen/dreading to try another cold bath. I have a foam roll before, managing my feet and calves. The back and sides below the knee seem very sore. When I get in the bath, this time I have my sealskinz socks to keep my feet less painfully cold. A bit more water to cover my legs better. It’s still agony at first, the sock really help with the initial shock. A hot chocolate and a browse of my Strava route later, I’m doing okay if I relax the legs, they shake. If I tense them a bit, they shake much less. 11mins goes, and it seemed a bit easier than the first time. I get out. Having accidently run a full hot tank before, thinking it was cold, there’s no hot water for a hot bath afterwards. The legs are cool, but it’s quite nice once you’re out and the top of you is still warm. I let them dry out naturally and were still cool during the warm shower. Not too unpleasant. Will see how I feel in a couple of days!

https://www.strava.com/activities/249016992/embed/e052227edf9c6470ebb2eba2b864e42f50c0f6ec

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Run 161 – SRC Tear Away Ashton Blackout

Date:  Thursday 29th January 2015 6:30pm

Distance: 10.83 km

Time: 54:44 [53:16 moving]

Pace: 5:03 [4:56 moving] min/km

Description: Had enough of muddy fields and tarmac for this week. Heart wanted some hills and gravel tracks. Turns out I was the only one who did. So after starting out with another group, I had to pack it in and turn round. I think heart probably wanted to run alone tonight. Running at my own pace up to the top of Ashton Court through the deer park in darkness was what I needed. Avoiding puddles and hoping for no surprises. I reach the turning point once again. Full beam on for the stony descent.

Slower than hoped, legs burning up hill but with a push on the flat at the end. Very little energy tonight and maybe not the best stretching before. (Maybe that’s why the quads burn!)

https://www.strava.com/activities/247901252

Run 136 – Aztec 5K

Date:  Wednesday 26th November 8:30pm

Distance: 5.00 km

Time: 22:11

Pace: 4:26 min/km

Description: Well, aren’t I a bit of a dumbass!

Guy from my running club, who also works in my building at work, (and who’s also doing the Hamburg Marathon) posted about sub20 PBs from yesterday’s Aztec Fast 5k. Two years I’ve been living 2mins away from Aztec West, lots of companies I know, but I’ve never been there.

I’ve had my rest day yesterday, but after a long day at work I’m exhausted. However, I have to make the most of my time. I have to be faster. And I have to make the most of the non-shit weather. Cool and misty, but not cold and raining! So I get in, force myself to change, and head out wearing a high-viz top. I need a nice flat, well lit, quiet place to train on winter evenings…so I go explore this Aztec West.

Wow! Dumbass! This place is PERFECT! One warm up lap around the loop on the inner footpath. It’s much better lit than a Little Stoke or Scotts Park at this time of night, it feels a lot safer (some fairly important businesses are based here with security), there’s almost no traffic this late, I never had to stop for a car when crossing junctions. And it’s got a strange tranquility about it. Only three laps round and I have a 5k in the bag, as opposed to 10 laps for Scotts. I can see myself coming here every other evening 🙂 I’m sure it won’t be too long before I’m sub21. Over the winter weeks I’m sure I’ll get that down to sub20. Maybe at Jan Fast 5k race?

As for the run, it started well, but tailed off. I guess I’m just too tired, missed lunch today. But I think what I need to focus on is breathing and cardio. My breath is still labored, so my heart rate is still obviously quite high. So even though it wasn’t my fastest time, off by a minute, I was still pushing pretty damn hard, it wasn’t a jog, and my heart and lungs were having a good workout. More of this, and they’ll get used to this and I can push harder for longer!

After the run I feel mentally good. Physically, I wanna throw up, curl up in a warm cocoon of cotton wool or paper shreds. Mentally, I’ve got my run in. My legs have been flexed, my heart and lungs have been worked out. I’ve found the perfect winter evening training ground, all I need to find is 30mins to fit it in. There’s nothing to stop me doing that every other day or more. It’s just up to me!

So why am I dragging my sorry ass out the door again right after I’ve finally made it in after work? Because I want two things: i) I want to run Olympus, I want to run Green Man, I want to see how far, how high I can run. And ii) I want to be faster. Recently I’ve seen a load of people I know achieving sub20 5ks. I believe I can do that. I damn well KNOW that I can, given enough effort and time. What I once thought was a weakness, is actually a strength. I’ve unlocked a fire and a drive that I never thought I posessed. These results fan the flames. I’m fucking well gonna be sub20. I’m DAMN fucking well not gonna be a #2 runner forever!

ONE LABOURED BREATH, ONE CALF CONTRACTION AT A TIME, I’M GONNA MAKE THIS HAPPEN. (Just effin’ watch me!)

And once the adrenaline wore off…as a further bonus, I get back to an email with the Portsmouth Coastal Marathon entry list. Looks like there’s a decent Southville contingent going on the 21st December! And one of my best running buddies is due to defect to SRC in the New Year. Come on Green Army! Hopefully I’ll be seeing more Southvillers up this way in future!

http://connect.garmin.com/activity/640485902

Run 114 – SRC Towpth + Bike Ride

Date: Tuesday 5th August 6:30pm

Distance: (9.21) +9.65 km

Time: (34:01) +49:07

Pace: (3:47) +5:05 min/km

Description: Rode down to the club just in the nick of time. I manage to convince Dave to do a Towpath group. There’s a pause and a stretch halfway through. Again, my pace isn’t fantastic. This cross training of riding down and running is a tough business. Getting there is downhill, but traffic is stressful. So I find the run harder, and I have to remember that I have to make it back up the hills to get back home another 10km away.

http://connect.garmin.com/jsPlayer/559648311

Run 113 – SRC Victoria Intervals and Core

Date: Tuesday 29th July 6:30pm

Distance: 4.82 km

Time: 55:44

Pace: 11:34 min/km

Description: So, despite my legs being fairly strong, my core and upper body strength is non-existent! They say core strength can improve your running, so a session tonight of intervals and core training seemed quite novel. But to be honest, I hated it. I can’t do pushups for shit, and the wheelbarrow race was just as humiliating as a school. Did end up meeting an old uni mate though. “Lady-Diamond” Pah!

Run 110 – SRC Victoria Park Intervals

Date: Tuesday 1st July 6:30pm

Distance: 10.63km

Time: 58:38

Pace: 5:31min/km

Description: Last run before Towpath #3 and thank heavens for another Chris interval session. What a corker. Some small hills involved. But again a great group. Feeling shattered, but then on one of the final runs, I just seem to find a load of energy from somewhere as I start to power past people, not just on the flat, but up the hill. I give it everything, grit my teeth, I probably look like a charging madman. I don’t know whether this is anger management, or if this is what adrenaline does to you. But if I can find and use this on Friday it will be a good thing! Bring it on!

110

http://connect.garmin.com/activity/532658174