sawyl: (Default)
A big field this morning — well over 400 — and rather haphazard start. I was so far back I didn't even hear the countdown. It took me a good few seconds to start my watch, and even then I noticed I spent a good 6-8 seconds waiting for the group to start moving.

Despite the slow start, I managed to pull things back and finished in 20:33 and completing the last kilometre at a 3:40 pace — I was very determined I wasn't going to finish in more than 21 minutes and because I wasn't precisely sure how much time I'd lost at the start, I wanted to be sure I was well under the cut-off.
sawyl: (Default)
A slightly slower run this week, finishing in a decent enough 20:23 — in line with my predictions beforehand.

Waiting around for the start, I bumped into EB whom I hadn't seen for a while. I asked her how she was getting on and discovered that she was recovering from a stress fracture picked up during the half-marathon back in February. She said that she'd felt something go around the third mile but had pushed on anyway, and despite her injury, she'd still managed to knock ten minutes off her PB.
sawyl: (Default)
A surprisingly quick run, finishing in 19:58 after I noticed my watch ticking down towards the magic twenty minute barrier as I was approaching the end and made the decision to blitz it.
sawyl: (A self portrait)
Feeling very, very tired this morning thanks to a heavy day of running and climbing yesterday. Seriously, the exhaustion had started to kick in before I'd even put my trainers on with my back muscles — OK not needed for running but still — registering a whole series of protests thanks to lots of work on a compression move on my current project. So, not exactly in ideal running form this morning.

I managed to make it down to the start on time, didn't bother pushing to front and took the start very gently indeed; I even managed to fit in time to have a chat with D while we were making our way towards the bridge on the way out. I picked up a little bit after that but kept the pace down, not wanting to run out of steam before the end. It wasn't until I was into the final kilometre that I sped up, not wanting to exceed the magical 21 minute mark. In the end I was pretty close to spot-on, finishing in 20:53 and 46th overall out of a big crowd of 376.

Despite a pause to recover with tea and puppies — she's a big pup these days, weighing in at 17kg and looking like she still has some filling out to go — I still felt the burn on the way home in a way that I haven't done in quite a while. Probably an indication that I ought to skip my usual Saturday afternoon climbing session and concentrate on rest and recovery instead...
sawyl: (A self portrait)
A misty morning down by the river, with the sun just starting to break through as we reached the finish. Following my current tactic of starting slightly more gently and cranking up the pace towards the end — something that makes the run rather more enjoyable — I finished in 20:10 and 25th out of 294 runners. A solidly satisfactory result...
sawyl: (A self portrait)
Slightly unusual run this morning with a slow start and a decent finish. Started a long way back on the grid and very gently cruised the start at something like a 4:45 min/km pace. As I was gradually moving my way up the field, I heard someone telling me that it just wouldn't do and I needed to run a bit quicker: it was my colleague and fellow bus traveller RW acting an external conscience. With the threat of competition, I picked up up my speed and started pushing a bit harder, managing to complete the first kilometre in under four minutes and sticking like glue to a four minute pace for three of the remaining klicks, finishing with a decent time of 20:05.

D also managed a fast one and we stood around waiting for RW to finish. In the end, I became convinced that I'd missed him and, because D was in a hurry, we went off to get scanned. We didn't see him at the Quay and it was only when I'd got out that I saw a tall figure in a baseball cap making its way slowly along Haven Road. It turned out the his ankle had twinged as he was going round the field and he dropped his pace right back to prevent it from getting worse. Then, I think, he waited around for the other members of his running club — or, more likely, they waited around for him to hobble to the finishing tape — and they all came down in a block to get scanned.
sawyl: (A self portrait)
This morning's run didn't get off to a terribly good start, thanks to a large crane that was blocking the usual access path along by the river. Today was obviously the day they were dropping some of the boats that had been over-wintering in the yard back into the water for the sailing season, and the only place the crane could reach those on the eastern side was from the embankment.

Almost immediately after, near disaster struck as I was crossing the small pedestrian bridge over canal. The bridge is currently surrounded by netting and scaffolding which has reduced the already small walkway down to something that can just about accomodate two people walking abreast. I was fiddling with my watch as I approached. I paused because I thought I could hear people coming up behind me and didn't want to step in their way. I turned to look behind me, saw they'd stopped, and stepped out onto the left-hand side of the path.

As I did so, a runner coming the other way ran straight into my right shoulder. Being much smaller and lighter than me, half of her stopped abruptly and the other half carried on with enough momentum to spin her through 180 degrees. Miraculously she managed to straddle the metal bollard in the middle of the path — intended to separate the flow of pedestrians to prevent this sort of thing — only to land on her bum, facing the opposite direction to the one she'd been running in, looking a bit dazed and confused.

Luckily she didn't seem hurt — she checked her elbows for damage and both were intact — and we both apologised profusely. I said that I hadn't been looking ahead of me and she said that she'd though I'd stopped — which I had — and hadn't realised I'd taken a step forward. I suspect neither of us was to blame: it was just one of those things that happens when there are lots of people in a confined area and where a bridge which ought normally to be more than wide enough for such things, has been width restricted for maintenance reasons. Anyway she must've been OK because I saw her finish the 5K in well under 24 minutes.

The run itself went OK and I followed my current strategy of starting slightly slower and building up the pace later; not that I had much choice in the matter given my position on the starting grid. I finished in a respectable but not stellar 20:21 and 33rd overall — there was a big field with plenty of very fast people, so I'm not too unhappy with my result — while D cracked the 24 minute barrier for the first time since January.
sawyl: (A self portrait)
Not a bad run this morning, although somewhat hampered by the remains of the week's cold and a sharp headwind on the way back. Finished in a respectable but not stellar 20:27 and 21st out of a field of 217. D finished around the 25 minute mark, despite starting after everyone else had gone. Stopped for tea afterwards and found myself used as a human climbing frame by Dasher, who seemed very keen to slurp off some of the parkrun mud!
sawyl: (A self portrait)
Feeling distinctly coldy this morning, I nonetheless decided not to skip this morning's run. Despite feeling OK on arrival L told me about a cycling event he'd done where one of the competitors had died because they had 'flu, which crystallised my decision to take it gently.

I started with the others, shamelessly chattering away for the first half-klick before deciding that I couldn't face holding the same pace over the entire run and pushing up the pace to something like my usual non-parkrun cruising speed. Pottering round the course at something less than full-on meant that I had a chance to really enjoy the run, to take in the scenery, and to feel the camaraderie of running in a big group. By the half-way point, my natural tendency to push had asserted itself and I noticed I was gradually picking up speed. I managed to hold things back to a sensible pace for the next kilometre but by the time we reached the bridge, I finally gave in and opened the throttle all the way. I eventually finished in a respectable 20:39 and, when I checked my splits, I completed my final klick in 3:40 — a solid 30 seconds faster than my first K.

The others finished in decent time and L, who'd been hoping for a fast one, came within 14 seconds of a PB. E reported that results from Killerton were initially a bit problematic with everyone showing up as 59:59 but they must have switched to their backup timer because later in the day they'd corrected the times showing that she finishing in just under 30 minutes.

Afterwards we retired to D&P's place for tea and, in their case, bacon sarnies, and quality dog time. After loafing around for most of the morning and allowing myself to be used as a puppy climbing frame, we went for a walk along the canal. Along the way we met RW, who was out with wife and collie, and saw part of the Men's Walk — an eight mile sponsored walk down to the Turf Locks and back in support of Hospice Care. At this point, I decided to head home, turning left, running up from the river and taking the long but more gradual climb back up from the river.

This week's parkrun was also the first following the retirement of the points league. Despite being at the head of Riverside's table — I'd accumulated 2220 points since last August — I'm not to sorry to see it go. Of course I'm in a privileged position: I get the warm feeling of having my achievement recognised without the embarrassing — to me, at least! — prospect of actually winning anything.

But I agree with the parkrun organisers' decision completely. The league rewarded those of us who attend the same run regularly and who consistently finish high up the order. It didn't do much for people who move around a lot, who can't make it every week, or who are squeezed out of the top hundred, and penalised people who volunteered more than four times a year.

In fact the very things I value about parkrun are antithetical to the points league.

The most important things to me are the community spirit and the sense of inclusion. I particularly like the way it encourages
people who don't think of themselves as runners to join in. Rather ironically, I considered myself a member of the latter category until M talked me into doing my first parkrun back in October 2015. Although I've long been someone who runs, I'd always been a bit reluctant to classify myself as a runner. Rather like E, when she did her first run at Killerton earlier this year, I considered "proper" runners to members of running clubs, people who took it seriously, and who went in for races. But one of things I realise, thanks to parkrun, is that it's not races or clubs that matter, it's just a case of running and anyone, regardless of how fast or slow they are or who seriously they take it, gets to call themselves a runner.

So I'm not sorry to see the league go in favour of a shift towards participation. And I think that without it, I think I'm going to go to Killerton more. And I think I'm going to volunteer more; I'd definitely like to be a pacer, because you still get run but you also get to give something back, but when they're short of marshals it often seems like an optional extra — albeit an extremely popular one.
sawyl: (A self portrait)
Back at Riverside following last week's tourism and a respect 20:25 finish, despite truly terrible start which left me stationary for at least 10 seconds after the whistle waiting for the log jam ahead of me to clear. Then, once we were going, I spent the first couple of minutes pushing up the field until I found people to pace with, but the rest of the run was pretty smooth and it gave me an excuse for not pushing the pace hard over the second half.

With L away, M down with an injury, and E running at Killerton, I didn't have long to wait for D&P to cross the finishing line. Afterwards we adjourned to their place where L&S, visiting ahead of their move back to Exeter, were busy with breakfast. The others all tucked in while I sat on the floor, at which point Dasher crawled on to me and started slurping off all the mud from the playing fields. Lovely!
sawyl: (A self portrait)
To Killerton for parkrun this morning. The route was much less muddy than last time and I managed to finish in 20:47, easily peeling a minute off my previous time and qualifying myself for a new PB. It's also enough to put me well within TN's assigned time, effectively laying to rest the ghost of my first attempt where I just missed my appointed cut-off time.

But my improvement was as nothing compared to E who blitzed round and finished exactly two and a half minutes faster than last week and precisely 90 seconds ahead of her previous PB. In some ways I'm not particularly surprised: she has more determination than almost anyone I know and I'm frequently amazed by what she achieves when she tries...
sawyl: (A self portrait)
A good time this week, finishing in 19:54 — two seconds off my PB and my first sub-20 run since the summer — despite having the remnants of a cold. I'm not sure I can take full responsibility for my time: I've got a new treatment regime for what the doctor suspects may be EIB; it certainly seems to have improved my aerobic capacity while I'm running and improved my recovery afterwards.

I've still had a little bit of post-run cough — the problem I went to the doctor about — but that might be the cold or it might the be the remnants of the untreated EIB from previous weeks or it might be perfectly normal for someone who has run a sub-20 5K. But despite that, I've noticed that my chest is much clearer, breathing is much easier, and there isn't anything like the same level of tightness that I've had in recent weeks.
sawyl: (A self portrait)
Back to Riverside this week following last week's excursion to Killerton. Although it wasn't quite as cold as last week, the wind was biting and the snow was falling but not settling. The run wasn't too bad, although the return leg into the wind was a bit tough and there were some epic muddy patches in the playing fields. Managed to finish in an adequate but not exceptional time of 20:33 but came in 16th over all. Not too aweful.

With D doing the tail run this week and none of the rest of the gang there to cheer on, I took refuge in the workshop cafe at the Quay and defrosted with some tea. It was nice to catch up with some of the other runners, although taking the opportunity to warm up after the cold. D arrived just as I was finishing up, having finished her tail in a very fast 41 minutes.
sawyl: (A self portrait)
With Duckes Meadow flooded and Riverside Parkrun cancelled, I finally had a good excuse to try the run at Killerton. With D&P away for the day, I talked E into going for her first parkrun. Unsure how long the journey would take, we arrived massively too early and hung around talking to the volunteers while they set up their scanning gazebo. We got an early briefing on the course, complete with a couple of hints as to what line to take and including a dire warning about the mud. Checking out our footware, my Fellraisers got the thumbs up but E, wearing slick-soled ASICS, got advised to take care on the very slippy downhill section around the 1K mark.

We wandered up to the start with both of us wondering what we'd let ourselves in for. I was worried about the mud while E was concerned that she wasn't going to be good enough. There were plenty of familiar faces in the crowd, mostly Riverside regulars and fellow climbers, while E bumped into a friend who was doing her second parkrun and aiming to finish in 35 minutes. Given that this was E's target time too, I think it buoyed her a little and convinced her that she really could do it after all.

Video of Killerton run on 28th January )

It was nice to have a relatively open start after the logjam of Riverside, but thanks to the mud, my ignorance of the course, and my lack of a warm-up run, my pace over the first couple of kilometres was a solid 50-60 seconds off my usual pace. I started pulling things back towards the end &mdsah; thanks to the slower pace, I had buckets left in the tank — but I didn't push hard enough going along the road where traction was good, so I found I'd kept too much back for the final field where the going was too soft and uncertain to accelerate hard — although, thankfully, I remembered the hint from one of the volunteers who told me to keep out of the gully and run along the top of the bank instead.

In the end, I finished in 21:42 and 19th over all. Which seems respectable for a first attempt in poor conditions, even if it was just outside TN's suggested goal of 21:30 — I can imagine him even now, shaking his head and, in best primary teacher fashion, expressing his disappointment. I was very, very cold by the time I finished — my lips were so numb I could barely talk! — so I got myself scanned early and then started jogging back down the course in search of E. We met up around 500 metres from the finish and I ran back with her as she got to the line, finishing in 31:30; well within her assigned goal of 35 minutes.

Afterwards we stopped to warm up with tea in the National Trust cafe before spending the rest of the morning wandering round the grounds. Going through the gate E, as a member, breezed through; I, as a non-member, had to be a wince-inducing sum. As I was paying, the woman on the desk asked me if I'd considered joining. I said that we'd just been talking about it and I was certainly thinking about it. She pointed out that if I was going to do the parkrun regularly, I'd need to pay for parking unless I was a member. I just smiled, put my arm around E, and said, "It's OK: she's already a member and I don't have a car!"

The grounds were very pretty with plenty of snowdrops and daffodils and the start of crocuses planted around the larger trees. Quite a lot of small branches had come down in Friday's storm — the parkrun volunteers had run the trail ahead of time to clear the windfall — while the area under the Davidia involucrata was covered in soft and squidgy nuts.

With lunch rapidly approaching we headed back to town ready to take on the rest of the day. Even just crossing the road to my place I got some funny looks and, when I finally made it to the shower, I realised why: my legs were still completely coated in mud. So much so that the water running down the plughole looked like nothing quite so much as a muddy version of the Psycho shower scene...
sawyl: (A self portrait)
Heavy rain overnight coupled with recent work to fell some of the trees along the leat made for a very muddy run, despite the piles of chippings put down around the entrance to the field. I managed to finish in an acceptable 20:26 although I caught myself starting to daydream during final kilometre so I can't have been pushing all that hard. Fortunately I was pacing with a couple of other regulars and their presence helped keep me on track.
sawyl: (A self portrait)
Another week and another less than great start to this morning's parkrun. Staring somewhere back from the front, I had to pelt the first section before settling in to a more manageable pace. Thanks to the congestion of people I couldn't really force my pace so I found myself holding back over the first klick only pushing hard once the press had thinned out a bit, allowing me to sustain a more even pace.

As we ran along by the leat I realised why we'd had some extra safety information at the pre-run briefing. Someone had been busy lopping down trees along the footpath and the heavy vehicles they'd used had churned up plenty of mud along the edge of the tarmacked part of the track. The section leading into the field was pretty muddy too and I hate to think what it was like after two hundred people had passed through.

Despite or, maybe even because of, my slow start, I picked up the pace over the last kilometre completing it at around the same pace as my opening K. Then, when I noticed that there was a chance I might be able to finish in under 20 minutes, I accelerated hard and completed the last section as quickly as I'd run the intervals at the start.

In the end I missed my target and finished in 20:06 but I'm not at all unhappy. Despite not managing another sub-twenty, I was within touching distance; I had enough left in the tank to push hard at the finish; and, best of all, it felt much easier than it had any right to feel.

ETA: skimming the photos, I've discover a shot of the 50th t-shirt in action coming into the last kilometre of the course. It seems to me I look uncharacteristically focused, but maybe I just have focused resting face...

Back over the bridge... )
sawyl: (A self portrait)
With a rest from climbing on the cards, I went for a run instead and pushed the usual Sunday route out to 18K. I finished in a satisfactory hour and 18 minutes, putting my pace at around 4:20 a kilometre or around 90 minutes for a half-marathon. Not too bad for a training session...
sawyl: (A self portrait)
A decent turnout despite the cold temperatures and an unpleasant northerly wind making the return leg distinctly unpleasant. Finished in an adequate time of 20:31 despite a terrible start: I was too far to the right and had to wait for a bottleneck to clear before moving off. I still managed to finish 12th out of 327 and I was only a second behind the person who finished 11th. Not too shabby, presumably because the whole field was impacted by the arctic headwind — I was certainly glad of the extra protection given my new 50 club t-shirt!

M was there for her second week in a row and pulled an impressive one out of the bag: sub-30 minutes and two minutes quicker than last week's time.

While I was waiting around at the finish, a guy on a bike cycled past and I didn't realise it was local MP Ben Bradshaw until someone else pointed it out. Kudos to him for braving the ice...
sawyl: (A self portrait)
Decent run this morning, finishing 15th in 20:23. The first kilometre was very fast and I definitely dropped the pace back over the last klick — I caught myself daydreaming as we were coming back along the spillway — and only remembered to start cranking up the pace when we hit the uphill section. But I finished with a few seconds of last week, so I'm not unhappy with how I did.

M was there for her first parkrun for a few months and while she wasn't quite as quick as last time she ran when she nailed a PB, she still recorded her 4th fastest time. We didn't stop for tea at the Quay because she needed to get to the bank by 10:30, so I went round to D&P's to say hello to Dasher and Blitzen and to get my face comprehensively licked by a very excited Dash.

When I got home, I found my 50th T-shirt had arrived just too late for this morning's run:

Parkrun 50 Selfie

You can't see it in the photo, but it's got 50 written at the back of the collar — just under the ponytail — presumably intended to inspire the people slogging along behind with the message that if you can hit a major milestone, they too can do the same if they just stick with it. And presumably it also gives them a bit of a boost when they realise that they've just stormed past a long-time parkrunner...
sawyl: (A self portrait)
An unexpected Christmas present in the form of a previously enjoyed copy of Gretchen Reynolds' The First 20 Minutes. A pop science book about exercise — principally running because, as Reynolds notes, it's hard to get laboratory animals to use stationary bicycles — it runs over the latest ideas in the field of sports science.

Reynolds begins at the beginning, examining the questions of stretching and warming-up. As someone who has never stretched before exercise, I was pleased to discover that static stretches are no longer recommended. There are some hints that dynamic stretching may help, but at lot of it seems to boil down to warming up gently before starting exercise in earnest.

The discussion moves on to a discussion of sports nutrition; an area where there seems to be a great deal more heat than light. Consulting various experts, Reynolds concludes that although exercise isn't sufficient to lose weight, it is an necessary precursor and for all the folk messages about the benefits of high protein foods and exotic sports drinks, eating a normal, proper diet and drinking water — or possibly milky tea! — work well and there is no evidence that slurping down large quantities of water during exercise helps and quite a lot to show that it is actively harmful.

The two chapters on strength and endurance are interesting, particularly as they apply to running. These indicate that core strength is not everything; that strength and endurance are not opposite ends of the scale but instead complement each other; and that a great deal of endurance is actually mental.

One of the experts, talking about the evolution of ideas about exhaustion notes that it was originally thought that exhaustion was a purely physical consequence of stored reserves running low until they examined evidence which showed that most people sped up at the end of an period of exercise — something that should be impossible if the physical theory was true — forcing them to conclude that much of the decline was caused by the brain telling the muscles to reduce their output. According to this model, interval training is no longer about boosting the strength of the muscles but rather about training the brain to realise that it is safe to exceed what it perceives to be its limits. Sadly, Reynolds notes, for interval training to really work, it really has to hurt!

Following a chapter on injuries and their prevention, we get a quick tour of some the ideas about ageing and exercise. Intriguingly, these suggest that a great deal of what we think of as inexorable age-related decline and infirmity is actually simply general unfitness and that living actively and healthily helps to combat a lot of the signs of ageing. The book concludes with a quick examination of the ever changing field of sports genetics — the conclusion of which is that genes are definitely a factor in sporting success, but only one factor among many — and some helpful suggestions on what to do next.

What makes the book particularly interesting, besides the overview of the current state of sport science, are the closing sections of each chapter. These feature an enumerated list of strategies to address the some of the problems raised by chapter, providing an easy and positive summary of where to go next.

The First 20 Minutes is a good mix of the informative and the inspiring. In fact it is just the thing to read over the new year, when thoughts naturally turn to goals for the next 12 months and a general feeling that one ought to be trying harder, training more, and finding strategies to get out of one's comfort zone and start improving again.

Profile

sawyl: (Default)
sawyl

August 2018

S M T W T F S
   123 4
5 6 7 8910 11
12131415161718
192021222324 25
262728293031 

Syndicate

RSS Atom

Most Popular Tags

Style Credit

Expand Cut Tags

No cut tags
Page generated Jul. 25th, 2025 08:31 am
Powered by Dreamwidth Studios