An enforced week off

It turned out that rolling my ankle last Sunday resulted in more of an injury than I first thought.  It was very sore walking down stair on Monday morning.

What didn't help at all was falling off my bike on the way too work.  My handlebars had come loose and took me by surprise when they rocked sharply.  I over compensated and jackknifed.  It think it was quite spectacular as I learched over the handlebars.  Luckily, no cars were near and I escaped with a skinless elbow, a grazed shin and a sore hip.

The hip and ankle have kept me out all week with another bloody cold on Friday adding insult to injury.

So its now Sunday and I am thinking of just heading out for a gentle few miles to test the various injuries.  That way I will know my plan of attack for next week.  I think my hip is back to normal but I can still feel an ankle twinge when walking downstairs.  We will see.

IceMan Cross Country 12k Race

Getting up at 6:40 on a Saturday morning to go and run in the cold is not everyone's idea of fun but I was really looking forward to this. I was very tired and did struggle to get out of the house but I made it to Clapham Junction with 3 minutes to spare.

An easy trip to Ask Vale and then a 5 mile cycle to the race in Deepcut took less time than expected so I had about an hour to stand around in the cold. Not pleasant.

Race started at 10 and I needed a quick comfort break just before the gun so I found myself at the back of the field. This meant a slow first mile as I got stuck at tight pinch points and had to run around people. By mile 2 I was in my stride and loving it.

My plan was to push fairly hard. I enjoyed a previous HumanRace cross country event (WildMan) back in November but was disappointed in my finishing position so I wanted to do better. I really pushed on the hills (there were lots of them), tried to be braver downhill and aim for a 10k pace on the flats.

I felt good and only tired in the last mile or so. I'm still waiting on my official position but my pace was over a minute per mile faster than the WildMan so I'm delighted.

9:45 - 3 or 4 pinch points in the first half mile where everyone had to walk.
8:12 - Space opened up. Started running well
7:52 - Chasing down and passed someone
8:15 - Still feeling good, attacking the hills
8:12 - Still good
8:33 - Beginning to tire
9:08 - The first mile and this mile is where I lost the 2 minutes I needed for sub hour.
2:17 - Wanted to beat a man in a silly hat. I beat him :-)

Disappointed with mile 7 but overall, I'm very happy.  The only downside of the day was leaving my SealSkinz cycling gloves on the train.  Its very annoying.  I left them on the seat next to me.  I'm sure the girl sitting opposite saw them as I was standing with my bike for about 5 minutes before I got off.  Oh well, better go shopping.

Good couple of weeks

With the marathon less than 3 months away, the weekly mileage is starting to rise.  I've managed to keep the incremental weekly rise around the recommended 10% so I have avoided injury so far (cross fingers, touch wood etc).

I managed 36 miles last week including a 15.5 mile long run which was tough but great to get that sort of distance in.

This week has been a little more tough.  My speed is down from the last three weeks.  I have struggled to get going; partly due to being very tired and partly because I think I'm coming down with something.

I'm hoping I get to the weekend in one piece as I have the 12k Iceman cross country run and another 15 or 16 mile run planned for Sunday.

Unofficial PB

I was supposed to get up early today to get to Bushy Park for the Park Run 5k TT at 9am but in my lazy state I did manage it. I spent the rest of the day putting off running but finally got out at 6pm.

I decided to run a slow mile and then do a fast 5k. I set my watch to autolap at 5k, ran the warm-up, selected my new 25 minute playlist, hit lap and went off hard. I had no real goal other than to pust it and try to maintain a constant speed for the whole 3 miles.

I tried not to look at my watch and managed it until about half way. It was hard going and I kept having to push myself to avoid letting my speed drop. It find the concentration levels very demanding.  It did help that I had a couple of other runners to chase down.

The last half a mile goes slightly uphill (and I mean slightly) but it made it so hard to keep the pace. I think it did drop a bit.

My watch autolapped before I could see my time so it wasn't until I'd done my mile cool-down and got home that I could see my splits. 5.2 miles in 40 minutes. The 5k split was 21.21, my fastest every 5k and an unofficial PB.

Now I can't wait until Saturday where I will definitely get to the Park Run to have a go and try and get under 22 for the first time. The cynic in me says the Garmin was out so I need an official event. Either way, it's proof that I am getting quicker.

Bye 2010, hello 2011

It has been a mixed year.  I am very happy with some aspects but disappointed with the year overall.

Highs

• Brighton Marathon - I was pleased with my performance in Brighton.  I ran strong for 22 miles, well within my 3:50 target, but I just couldn't maintain it.  But I KNOW that I can train harder and be that bit stronger to maintain the pace for the last 35 minutes and achieve a sub 3:50 or better.
• Fred Whitton Cyclosportive - After an average cycling training program, I managed to cycle ok and the highlight was getting up both Hardknott and Wrynose in one go.
• Meon Valley Plod - As usual, I really enjoyed running my favourite race of all time.
• Dartmoor Classic - A fantastic ride around Dartmoor.
• Swimming - I started the year a complete swimming novice but after a lot of practice and some lessons, I can now swim with a stoke that looks vaguely competent.

Lows

• Inconsistency - Looking at my running and cycling log, I can see big holes in my training.  I'd run well for 2 weeks and then not do anything for a week.  Not great form.
• EnduranceLife Marathon - I made a mess with the family calendar and double booked myself.  As a result, I did not do it.
• Ironman - It was meant to be the year I became an Ironman but it was not meant to be.  The combination of my teacher training and swimming ability meant it just didn't happen.
• Swimming - Yes, I know it was a high but it was also a low.  Whilst I improved my swimming technique 10-fold, I found my limitations in open water.  Its not nice to find things you are scared of.

My totals of the year were ok.  I was hoping for over 1000 running and over 2000 cycling but I didn't make either.  745 running is fine but given I ran 136 in December (18% of total), I had some poor months.

Yearly Totals
Swimming: 24 kms
Cycling: 1913 miles
Running: 745 miles

My goals for 2011 are a lot higher.  I should have more time now that I'm not doing coursework anymore.  I am still working a very long week but that is no excuse.  I also have the motivation of running the Brighton Marathon with my brother.  He is doing so well that I will have to train hard to be ready.

Goals
Swimming: Any will do
Cycling: 2000
Running: 1200

Good luck to everyone in 2011.  Stay injury free and I hope you all achieve your goals.

Running at Center Parcs

Just as last year, we are spending the New Years celebrations in Center Parcs, Longleat.  This lets us spend some family time together doing lots of fun things in nice surroundings.  I used to be a real sceptic about the whole Center Parcs experience but having been 4 times now, I am a convert.  It is a bit expensive but its very well done.

On Thursday I ran in the morning, doing 6.4 miles through the park.  It has some nice hills so was an interesting route and I ran hard up them all.  After running and lunch, we got on our bikes and headed to the indoor sports hall and played tennis.  After a quick latte at Starbucks (yes, very corporate) we went swimming, and spent an hour mucking about.  I did get a bit of actual swimming in.

On Friday, I did the weeks long, slow run doing 10.7 miles around the park.    The distance was slightly estimated because I used my Garmin Sat watch rather than my footpod and I lost the signal a few times in the tall trees.  If anything, 10.7 is on the conservative side.  We also swam again so I was properly tired when we went to the New Years Eve celebrations.

Saturday was a lazy day.  I did manage to go swimming and do quite a bit of actual swimming rather than just mucking-about with the kids.  Then on Sunday, I did a great run including 5 hill reps at full pace.  I felt strong and really enjoyed the effort.  I averaged 7:35 minute miles which is very good for me.

Back to the real world tomorrow and I must continue my good running form.