5K PB

I have had a good couple of days on the bike. On Wednesday I did some speedwork and on Friday, I did hill reps. I cycled to the Dad's group for a coffee and I planned to go to Richmond Park afterwards to do some laps.

However, the road from Wimbledon Park goes up quite sharply and a friend, Stephen, had told me of Home Park Road. It is a very very posh road overlooking the park and Wimbledon (as in Centre Court, Henman Hill and strawberries). It has a decent hill that gets up to 11 or 12% and you can really attack it. I did 12 laps of that 1.1 mile circuit and felt pretty good. It did over 30 miles in total.

Today, I had to drop my daughter off at school at 7:45 am as she had a morning as a magistrate in some competition. So I decided to head over to Bushy Park to do a 5K Park Run.

I haven't done a Park Run since September last year and I hadn't done Bushy Park since my first one in February 2008. I was pretty nervous but I wanted to see how quick I was. I feel faster than usual and the moment and my run in the gym last week indicated that I could beat my PB.

I set off down the long starting straight and then quickly remembered why I hate 5K runs. Within a minute I have no idea how I'm going to be able to keep this up for 5km. I tried to keep a constant pace and got to half way feeling ok. I then started to slow a little but felt I was going to come in around the 22:00 minute mark and certainly under my previous PB of 22:24. As I approached the finish line, I was sure I'd come in under 22:00 but I didn't sprint for the line. WHY!!!!! I crossed and my watch said 22:00. BLOODY HELL. I'll be back on the 28th for another go as sub 22 is there for the taking and sub 21 is a possibility.

Results
Final Position: 123rd
Total Finishers: 503
Watch Time: 00:22:00
Official Time: 00:22:05
Winner: 00:16:02
Last Place: 00:41:33

6 seconds. Just 6 seconds!!!
Photo Courtesy of Park Run

Ahhhhhh, warmth

Goodbye tights, hello shorts.

I hope I'm not jumping the gun but I had a lovely ride today in my bibbed shorts, base layer and jersey. No gillet, no jacket, no tights and no big gloves. Its was great.

I've never been a lover of thights. I have never ever run in tights even in the depths of winter with snow on the ground but I was told by many that knee warmth is crucial for cyclists. So I got these horrible second hand (yuk!) bibbed tights that have lasted the winter. Now its finally warm enough for shorts and my legs can breathe.

The shorts in the picture are my old shorts. My new ones arrive in the next two weeks from Wiggle. I went for the dhb Finchdean Bib Shorts. Lots of people told me to get Assos but they are really pricey and the dhb shorts got very high marks in all their reviews.

And the red ones match my bike. I was thinking of the white ones but I don't think I can pull off white lycra yet (or ever).

I also had a good ride today. 25 miles at a decent speed - 18 mph average. That included lots of traffic lights. I was told by a friend that just like running, if I wanted to ride faster, ride faster. So I did 5 or 6 miles of speed work riding about 20 seconds on the hammer then 30 seconds off.

Tired and heavy legged

I'm struggling. I found Saturday's 82 miler hard going. My legs felt very heavy and I couldn't get a decent spin going for long. My right knee was also twinging but that's nothing new.

I know I need more sleep. I'm terrible at getting to bed at a decent time. I mess around looking at random stuff on the computer or flicking through the TV channels and before I know it, its past midnight. I hardly ever get more than 7 hours sleep and sometimes less. I also know that having extra sleep does make a difference. Before the Edinburgh marathon last year, I made myself go to bed before 11pm every night for the week before and I felt so fresh by the weekend.

I went out today and my legs were still heavy. It was very windy which didn't help. I was meant to do 30 miles but after struggling to Richmond and doing a windy lap I was pretty much done. I did an extra little loop to make sure I was over 20 miles (the bare minimum) and headed home.

I'm also doing badly with the diet. I am hungry all the time and I'm turning to comfort foods. Its not making me gain weight but I'm also not losing it and given the amount of exercise I'm doing, this is poor.

I just need to have a good week were training goes well, I feel fresh and I lose weight. That's not too much to ask, is it?

Long Slow Ride

After the 21 miles of the Meon Valley Plod, the start of this week was never going to be great but with the cold still lingering and my knees still feeling the hills, I decided to make it an easy week. Some small rides to keep the legs turning over was all I did but it was probably for the best.

By Saturday I was feeling OK. The knees weren't hurting and my quads were fine. Even the cold had all but gone. So I was really looking forward to my long ride with Ed. We had planned to do the 80 mile, 6 hill loop through the Surrey Hills. We'd done it before and knew it was hard but we both were keen to up the training. The main hills were Staple Lane (Hungry Hill), Brook Hill, Winterfold, Hoe Lane, Raikes Lane (with the hairpin), and Box Hill. Its about 5500 - 6000 feet of climbing so not bad for a training run.

I got to Wimbledon at 7:45 and after Ed got himself ready, we headed out at around 8. It was a little chilly but the sun was out and I was hoping it would heat up. I'd chosen my normal fingerless gloves rather than my winter ones and my fingertips were cold. Fortunately, that didn't last long and within 15 miles, I was warm.

Ed was plagued all day with minor bike problems. His gear indexing was off and his rear breaks were sticking in the on position after we rode through a rather large puddle. I have to say I didn't mind the odd mechanical stop as I wasn't in the best of forms. It was a bit annoying as I'd had an easy week. I could only put it down to running 3 hard events on three consecutive weekends.

I followed Ed up most of the hills as he was in better shape then I (even though he was complaining of a chest infection). I didn't want to be last on every hill so I sprinted a couple which helped my ego even though no one was racing. I did try and hammer it up Raikes Lane but I had forgotten how far the hill goes after the hairpin and I soon blew up and had to watch Ed ride past. Never mind.

It is pleasing to be able to go up Winterfold and Raikes without needing to stop which is a great improvement to how I was 6 months ago. My recovery rate is also much shorter once I reach the top. An obvious sign of my much improved fitness levels.

We finished up Box Hill, had out cup of tea and then bombed it home. We did pass some runners on the other side of Box Hill who were presumable training for the Ballbuster. They looked really fast which made me very worried.

Photos from the Meon Valley Plod

The Start. I was towards the back after arriving late because I left my race number in the car.

Someone (not me) climbing one of the many hills.


Not the biggest hill but still a struggle.


Me on one of the few stretches of road

Photographs by Ian J Berry, Winchester & District AC.

Meon Valley Plod

Running-wise, I had certainly not trained for this event. I had done three half-marathons in 2009 but my weekly total has obviously suffered because of the cycling. However, I was not too worried as I found out at the Abingdon marathon that cycle-training translates to running.


I picked up a fellow running at Clapham Junction who needed a lift to the race. It was nice to have someone to chat to on the drive down the A3. We got their in plenty of time and got ourselves ready.

The race started at 10:30 with a short hill through a field and then down and to a farm and a short spell on a road. After the road, the first proper hill came into view. It was through two fields and then up. A small trail of people could been seen walking up the steep hill.

After that there was a loop back to the start at mile 5 before a short section on the road and then off to the next hill. This one wasn't too bad apart from a sore left knee that was bothering me. Thankfully it didn't get any worse. The middle section has two nice surprised. One is a path that can get very boggy but was fine this year and then a stretch that is used by quad bikes and motocross bikes so is really rutted and you have to pick your line really carefully to avoid ankle twists. Again, this was better than last year when it was very wet and slippy.






I was feeling ok at this point and really enjoying myself. I had taken both my Sports Beans and Cliff Blocks (both orange) which were good. The beans are sweet and the blocks an odd texture but both seemed to do the trick. I'm not sure how they were taste after 7 hours in the saddle.



Mile 15 and we started up Butser (I always called it Buster but hey, I am dyslexic) which is the tallest hill on the South Downs. The first half mile is steep and through some woods before it emerges and you see the long route to the top. There is no running up it unless you are a freak so its a slow plod to the top. I made sure I walked up at a first pace and managed to pass some people. At the top, you run around the top of a large natural bowl with a really steep drop to one side. I wasn't keen on that bit.

Then its up another short hill before you reach to summit and get to the next feed station. This is the best feed station of any race with water, jelly beans, mars bars, cake, coffee, tea and rum. I had a milky, sweet coffee and a piece of cake and it tasted brilliant.

With the biggest hill done and only 6 miles to go, I felt like I had cracked it but like any run, the last bit is the hardest. The route went down for two miles before steadily rising again. From 18 to 20 miles, it went gradually up and up and sapped the last energy in your legs. With 1 to go you see part of the outbound route and that gave me a second (or third or forth) wind and I stretched my legs. I was surprised at how good I felt and got some speed up (compared to the previous miles) finishing with an 8:40 minute mile.

This is a fantastic race. I love it every time I do it and I will be back next year. It love it because its well organised, has such friendly people, has a great route, is really hard and it gives me such a sense of achievement. Thanks to all the organisers. Now, I better stop running and start lots of cycling.

Details
Number: 6 (same as 2008 - spooky)
Distance: 21 miles
Total Ascent: 2683 feet
Official Time: 3:32:25
Pace: 10:21 minute miles
Finishing Position: 191
Total Finishers: 364
First Place: 02:21:02
Last Place: 5:35:50

Catch-up

In marathon training schedules, it is often said that if you miss some sessions due to things like injury or illness, you should not attempt to play catch-up because it can lead to injury and illness. What do they know!!!!

After being rubbish last week, I was determined to have a storming 7 days and achieve my cycling targets for February. The week started well with a 63 mile ride over to Box Hill and back. My legs were very heavy after my trail half marathon on Saturday and I wasn't quick but I did work hard on all hills.

Tuesday saw me wake with a cold. Well, not a new cold as I don't think a completely shook-off the cold I can 10 days ago but it has got worse. Maybe the experts were right about catch-up. My knee was also hurting so I took the day off. I slept very badly that night and ended up on the couch to avoid keeping Cath up with my coughing.

My cold was no better on Wednesday but I went out anyway. If I'm going to feel rubbish, I might as well do it on a bike. I did the same Box Hill route with a slight extra bit at the end to do 65 miles. The ride got better as I went along. I felt rotten in the evening but slept better.

Thursday was a fast run and cycle in the gym and Friday was another 30 miles on the bike and a little run. It was actually sunny and I had to take my coat off which was great. I also cycled the 10 miles to my mates house to play poker. I only had one can of cider as I'm being good. I went to Richmond Park on Saturday morning for a gentle ride with Ed. Nothing to strenuous given Sunday's race. I was feeling tired from a late night and Ed was kind enough to wait for me several times.

Sunday was the Meon Valley Plod - read my other post for a race review.

Totals:
Bike - 223.1 miles
Run - 23.5 miles
Total Time - 17 hours 43 minutes
Estimated Calories - 10,428 (using MapMyRide)