A 5x1K with 2mins recovery Club session last night

I mentioned back in January (7 weeks ago) that I had a really good session with the Club.  That was a 6x1K session with 200m jog recovery.  I had a similar session yesterday with the Club, but it was a 5x1K with 2-mins jog recovery so although not identical they are similar.

I remember thinking 7-weeks ago that it was a strong session and that I was improving, but the session yesterday was even better which shows that I am still improving which is really encouraging.

There are some discrepancies as the route we run on is not a measured course, and in fact yesterday's was approximately 100m longer than the course we ran 7-weeks ago.  However, both sessions were on the same basic loop (which is running around a flat industrial estate).

The splits from the efforts on yesterday's session are below, with the "Distance" in miles and the "Av Pace" in min/miles:

Split    Time     Distance      Av Pace

1          4:14.4   0.65             6:33

2          4:15.7   0.65             6:31

3          4:08.7   0.65             6:22

4          4:09.6   0.66             6:20

5          4:03.5   0.64             6:18

Average pace: 06:24

The splits from the session 7-weeks ago were:

Split   Time     Distance     Av Pace

1         4:10.7    0.59           7:04

2         4:11.5    0.61           6:55

3         4:12.4    0.60           6:59

4         4:09.7    0.60           6:54

5         4:10.7    0.59           7:02

6         3:53.4    0.61           6:24

Average pace: 06:53

Like I say, it's not a direct comparison because the sessions weren't the same, but it's interesting non-the-less.  For the efforts, my average pace has improved by 29secs/mile in those 7 weeks, which is really encouraging.  My quickest pace 7-weeks ago was the last one (06:24) and I know I was very tired after that split (our club record holder was dragging me a long).  However, that same time was my average yesterday!

Also, it's good to see that my paces were increasing through the session and I was able to put a bit of a spurt on the last one, although I again had nothing left at the end.  So, all in all, another good session and I'm pleased.

Club session - 10x400m

I did the 10x400m session at the club tonight, and it was a tough one.  Splits are below (these are done manually by me pressing the lap button on the watch).

Split	Time	Dist	AvPace
1	01:51.5	0.28	06:37
2	01:42.7	0.27	06:26
3	01:36.7	0.26	06:16
4	01:30.6	0.26	05:54
5	01:29.8	0.26	05:50
6	01:29.6	0.26	05:51
7	01:31.3	0.26	05:54
8	01:31.9	0.25	06:02
9	01:34.9	0.26	06:08

    10 01:29:7  0.25     05:55

Avg: 06:05

A couple of weeks ago I blogged about doing 6x1K loops and what a good session it was.  The splits from that were:

Split   Time     Distance     Av Pace

1         4:10.7    0.59           7:04

2         4:11.5    0.61           6:55

3         4:12.4    0.60           6:59

4         4:09.7    0.60           6:54

5         4:10.7    0.59           7:02

6         3:53.4    0.61           6:24

Avg: 06:53

It's funny because when I was doing the session today, I didn't feel like I was going particularly quick (in comparison to the 1K session) but the times show that today four of the average paces went under 6 min/mile, with an average for the session splits being 06:05 min/mile.  I actually came home a bit despondent after the session today as I felt I found it unnecessarily tough, but the times show I was working very hard.  Onwards and upwards!

Had a great club session last night

After feeling a little despondent on the weekend, I had a great club session last night.  It's made even better by the fact that I very nearly didn't attend the session because as I was leaving it was raining very heavily (with snow/sleet in the air) and it was also very cold.  The session started off being the worst weather conditions that I have ever ran in, but the weather eased up and I'm really glad I went.  I'm not sure who said this or where it came from but the following quote always seems to ring true:

Don't doubt if you should run today, just decide that you are going to.  You only regret runs you didn't do and rarely regret runs that you did.

Anyway, back to the session last night.  It was 6x1K loops, with approximately 200m jog recovery where on each loop you're supposed to push yourself hard but maintain control.  On my last loop, our club 10K record holder (Tommo, who was on his 7th loop) caught me up and dragged me along which really pushed me.  It's interesting, as he took one look at me and just said "relax your arms, mate" which really helped.  It's hard to describe (and I don't know if it's just in my mind), but I seemed to "flow" a bit easier from consciously relaxing my arms.  I'll have to remember this for my other runs, especially ones where I am pushing myself hard.

Also, looking at my splits (I remembered to hit the lap button at the start and end of each loop) I was quite a bit quicker following Tommo.  I'm not saying I could have done that speed on each of the previous 5 loops because I was absolutely shattered after that 6th one.

Split   Time     Distance     Av Pace

1         4:10.7 0.59           7:04
2         4:11.5 0.61           6:55
3         4:12.4 0.60           6:59
4         4:09.7 0.60           6:54
5         4:10.7 0.59           7:02
6         3:53.4   0.61           6:24

I ran back to the club house with Tommo and it was interesting chatting with him.  He has just turned  40 (so has just entered into the MV40 category) and holds various club records from when he was 23 etc.  However, last weekend he ran a 10K and was just 13 seconds off of his PB for the 10K (set when he was 23).  He reckons he is going to break his PB this year.  He is also gunning for the MV40 records in half and full marathon as well.  What a cracking achievement!

A speed session

I went to the running club session for the first time this year.  I haven't attended this year yet, due to the achilles issue I have had.

Anyway, I chose the 6 lots of 600m efforts with 200m recovery session and I really enjoyed the session.  I definitely feel that I am improving in both speed and endurance and that is giving me the motivation to keep it going.  Below is a screenshot of the 6x600m with 200m recovery section and it looks like I was fairly consistent which I'm pleased with as well.

I'm planning a slow 7-miler today and a slow 13-miler on the weekend.  If those session goes well, I think I can say I'm back into the training properly after my couple of weeks of restricted running.

I don't usually run after a tough Wednesday night club session, but the forecast for tomorrow (my usual running day) doesn't look great as there is a risk of snow.

Looking forward to the New Year, and little look back at 2012

Today is the first day of 2013 so I'm talking the opportunity to think about some running goals for 2013 as well as looking back over 2012 a little bit.

Firstly (and most recently), I managed to complete the December 2012 running streak that I set my self where I ran at least 1 mile each day in December.  I actually ended up totalling 140 miles (off of an initial target of 120) which is the largest monthly total to date.  At some point in the run up to the marathon I have planned in May 2013 I guess this will nudge closer to the 200 mark, but I'll see how that goes.

In terms of 2012 as a whole, it was kind of a year of three thirds from a mileage point of view!  The first third (Jan-April) I did very little running at all totalling about 120 miles in total.  I can't quite remember why this is to be honest, but I know I was going to the gym a fair bit at that time.  The second third (May-August) I did about the same amount of miles but I know I completed two events (more about below).  However, the final third (September-December) are where things really took off for me, and is directly related to me joining a running club - I did nearly 500 miles in that period.

I completed 3 races in 2012.
- The 24th June Torbay Half Marathon.   I did this in slightly over 2hrs and I felt awful!  I was pretty despondent at this time, but I was really proud of my wife who did the course in 1:55:56 which is a 5-min PB for her and is the first time she got under the 2hr mark.  She did brilliantly!  Looking back now, even though I was hoping for a 1:55 or under (which would have been a PB) I know I was no where near prepared for it and I was kidding myself that I was doing the required training.

- The 26th August Torbay 10K.  At this I did a PB of under 50 minutes for the first time (49:39) so I was really pleased (my previous PB was 51:06).  However, I also felt that I had a lot more in me - I remember thinking that I had found it difficult and also when I looked at the results for my age category, I was 21st out of 34 competitors which to be honest I wasn't happy with.  I also remember looking around me at fellow runners and a lot of them seemed to be enjoying their running and because they were wearing club vests (and hence being a member of a club) I made a correlation between "happy running" and "running club" and decided to join a club.  3 days later (29th August) I had joined the Teignbridge Trotters and had been on my first session with them!  Joining the club has been the best thing I've done from a running perspective, and I wish I'd joined years ago.

- The 21st October Dartmoor Vale Half.  At this point I had been in the Trotters for about 2 months and I know that I had already started to improve.  I entered this event which is on quite a tough hilly course got a PB (shaving over 5 mins off) with a time of 1:50:17.  This was 10-mins quicker that my June half and also a 5-min course record.  I was delighted with the time (okay, I was a little annoyed with the 17 seconds!) but I did flag around miles 10-12 so I know there is still room for improvement.   I'm sure the improvement that did come about was due to me joining the club.

Weight loss and drinking habits
Another change in the "final third" of the year is that I have dropped 1 stone in weight.  As I sit here on January 1st (and I confess a little bit groggy from last night), I'm at 13st 2...my previous "bench mark" for a healthy weight was 14st which happens to coincide with just about sneaking into the "healthy" BMI range, and is a weight that I used to fluctuate around quite a lot.  This coincided with the increased mileage but also by me restricting my alcohol intake considerably.  At one point I went 7 weeks without a drink which is a record for me in 20 years of drinking!  I will never be tea-total (and I don't want to be), but for me the restriction of alcohol has been a massive change.

So turning to goals for 2013:
- I would like to get down consistently below 13 stone.  I'm not obsessing about this though....if it happens, that's fine.  The 1 stone weight loss in the last third of 2012 came about very easily and I think with the increased mileage I'm planning I will probably get below 13st.
- Be wary of my alcohol intake and go for "streaks" of being tea-total (probably between holiday times).
- Crack a 1:45 for a half marathon.  I have two attempts planned - one in March and another in June.  This is my main "time challenge" of the year.
- Get around a full marathon and actually enjoy it (unlike London 2010)!!  A time of sub-4:30 would be great and I have a marathon booked in early May to focus the mind in early 2013!
- If I can get under 45-mins for a 10K that would be superb.  As I sit here typing, I think I'll find this the toughest time challenge but I'll see how I get on.  I have two events in mind - one in March and one in August.
- Keep it going with the Trotters.  Try and get a long to as many of the Wednesday training sessions as possible, do as many weekend social runs as I can and also do some marshalling if I am able to.  I think this will help me stay consistent with my training/running and slowly/safely build up the necessary miles for the events I have planned.
- I'd like to think I could rack up 1200-1500 miles this year.
- I really want to try and keep my back healthy, by stretching and generally being careful with it.  I did my back in during 2011 and it put me out for weeks - I really don't want to go through that again as it was very painful.  Although this is the last goal, for me it's the most important.  If I'm not feeling right, I will back off the training knowing that it could impact some or all of the above.

I know that's a long post, but thanks for reading and good luck with your running goals in 2013!

Xmas running

I've been keeping up the running over the Xmas period, as part of the running streak.

Since Xmas Eve I've done the following.
Monday (Xmas eve).  1 mile
Tuesday (Xmas day).  2 miles
Wednesday (Boxing Day).  5 miles.
Thursday 27th.  3.80 miles
Friday 28th.  7.12 miles with the Club
Saturday 29th.  1mile.

My weekly mileage is slightly down this week, but I've managed to keep my weight at a sensible level whilst still enjoying the Xmas festivities.

The Friday run with the Club was good.  Some club members hosted the run and provided loads of food (chilli, pork, cracking, stuffing etc etc) which was very nice.  Also, half way through the run some other members set up a table with some refreshments.  What an awesome club!!  It was a bit of a grim day weather-wise, but below is a picture from the route with Preston beach in the background.

I'm starting to think about kicking off the training again in the New Year, once the streak has finished.  I think I need to become a bit more organised with a plan and start thinking properly about weekly mileage and particular sessions.

Xmas Shenanigans

I got a nice 11 mile run in with the club on Saturday morning, and then it was the club's Xmas party on the Saturday night.  It was the first social event I'd been to since joining the club and it was a great night out.  There were plenty of drinks flowing, but I managed to stay relatively sober which was good.  The Xmas party also incorporated the club's awards ceremony and it was inspiring to see so many people do so well in 2012.  I'm hoping I can continue to improve in 2013 as well.

Tonight there is a "Mince Pie Marathon" training session.  I don't usually attend the Monday night sessions, but a quote from the club magazine says, "There will be mulled wine and mince pies in abundance — no need for tea that night!".....it would seem rude not to attend that!

Joining a Club

I got a PB in the Torbay 10k in August 2012 but at just over 50mins I was very much aware that the time could still be improved. I was pleased with the time (a PB is a PB after all!) but I left the event thinking that if I could devote more time to training and have a more structured plan, I could improve more particularly in my favourite distance (the half marathon).

To help with these goals, I decided to join a running club to help give me some structure and also to give me the opportunity to mingle with other runners. I joined the Teignbridge Trotters at the start of September 2012 and I very quickly began to wish that I had joined years earlier!

The first session I went to, I must admit I was nervous for some reason. I think it was because I knew my times were nothing special and at that time I didn't really know where I'd fit in with the other runs. However, the club is really well run with sessions for every one. They have seasons on Monday, Wednesday, some Fridays and weekends. I can't get to all of those, but my training now revolves around the Wednesday session and also the weekend run.

The Wednesday sessions are what I think have brought on my recent improvements. On a Wednesday there is in the region of 50 runners who turn up and there are 4-5 organised sessions for different types of running. For example, there is usually a hill-repeat session, a times sprint session and a 10-mile group, amongst others. The hill repeat session may be something like a pyramid or Kenyan hill session, which are things that I had never done by myself in 5+ years of running. The sprint sessions may be 20x100m sprints with jog recovery.

The weekend runs are more informal longer 'social' runs and again there tend to be 3 groups depending on your speed - A, B and C. I seem to have settled nicely into the B-group pace (which on the weekend is around 9-10 min/mile pace) and although I can't always get to the sessions I have really enjoyed the ones that I have attended. I've been on local routes I have never run on before and I have really enjoyed getting the miles in as a part of a group compared with trudging along by myself.

So, what has this all meant for me and my training? In no particular order:
- I have become much more motivated! The different Wednesday sessions mix things up and I actually look forward to those.
- A more structured training plan has to started to emerge for me, which helps with the motivation and seeing improvements made over time.
- I knocked 5mins off my five year old half marathon PB. It's still not an amazing time (1hr50) but I was genuinely really pleased with it! My PB on that course (Dartmoor Vale, which is hilly) was previously 1hr57.
- I have dropped a few pounds in weight, which can't be a bad thing.
- It has made me reconsider the amount of alcohol I drink, and I have drastically reduced my intake over the last 3 months, which again can't be a bad thing.
- I'm actually thinking about entering another marathon (I'm thinking about North Dorset Village marathon in May 2013). As I type, I haven't entered yet but I am seriously considering it.
- The improvements I've seen have been motivating. I've entered the Bideford Half in early March 2013 to see if can get closer to that elusive 1hr45min target time.

So, all in all, I'm really pleased to have joined a great club and I hope I can continue to keep running with them for some time yet! Throughout the last few months I've been building up to around 30-35 miles per week which for me is quite a lot. The overriding factor for me though is to keep my back healthy throughout this.....I really don't want to injure it again!!