Target 2:50:00 – Week 7 (13th to 20th February)

Hull parkrun # 366 - 17/02/2017

I’ll let myself of being short of 100 by only 1.8 miles as it was an epic week of training as follows:

Week 7 – 98.2MI (12H 17M)

Monday
PM: 9.8mi – Base Mileage

Tuesday
AM: 6mi – Base Mileage
PM: 9.7mi – 3mi speed plus warm-up and cool down

Wednesday
AM: 6mi – Base Mileage
PM: 14mi – Midweek LSR

Thursday
PM: 18.4mi – Strength: 5 x 2 miles @ 6:20 per mile with 0.5 recovery plus 3 up and down

Friday
AM: 5mi – Recovery

Saturday
AM: 7.5mi – Parkrun – 3mi warm-up + 3.1mi parkrun + 1.5mi cool down

Sunday
AM: 21.2mi – Long Run

The first key session of the was Tuesday’s speed work with the club. After an extended warm-up it was 3 x 1200m, 1 x 800m and 1 x 400. I averaged my fasted ever time of 5:21 per mile for the session which shows the training is working plus I even managed to get quicker as the reps got shorted. Sometimes I struggle with the middle 800m.

Round the houses, Thursday’s Epic Run Route

Wednesday was all about volume as usual before Thursday monstrous strength workout. Most of the 2-mile reps were there or thereabouts, just a little slow for the last two, although the wind didn’t help. Just over 18 miles for a workout isn’t to be sniffed at.

Friday I dropped to a single session to try and recover before Saturday as I wanted to test myself at Parkrun.

Hull parkrun # 366 - 17/02/2017
Working hard and dodgy form in the last half of mile

Come Saturday and I really wasn’t sure how the legs would hold up. I know I’m in reasonable shape therefore if they were fresh then I should be able to get a good time. I went with the leading runners (bar 1 who was way off the front). 5:45 for the first mile and it didn’t feel as bad as it could. Slower for the next two plus avoiding traffic in the third but came away with an 18:05 for a parkrun PB and my fastest average pace for a “race”. Then only downsides are being outsprinted at the end by a club mate and not breaking 18:00. However, it’s fuel for another day.

For Sunday I had rather foolishly scheduled a fast long run. In the end, I went out with some of the boys so my plan went out the window. Probably for the best as I was shattered and couldn’t have held 6:30 for 16 miles. Nobody else wanted to run really fast so we settled into around 6:45, I averaged 6:48 but I did fall off the back towards the end and could have been dropped at any point if they had wanted to speed up. I can’t be entirely disappointed with the run as considering my week’s mileage, what I had done in the second half of the week then I know there is a lot more in the tank.

Overall a really good week. Next week I have Snake Lane 10 therefore I’ll be front-loading the week and sticking to two hard sessions for the week.

Ferriby 10

Now that was a surprise, let me back up a little.

Prior to the race, I’ve done 100 miles for week 1, 106 miles for week 2. Ferriby 10 falls in week 3 with the aim of doing 75 miles including the race.

Raceday and I didn’t feel that great, the two cups of coffee helped, however, confidence wasn’t high. Particularly as I had also been feeling sluggish the few days before the race. At least the rain had missed us and a largely frost free morning with a glorious sunrise gave the runners an almost perfect racing day.

Danny Wilson, one of my club mates and training partners was racing this one and his target time of 63 minutes sounded good. My PB for 10 miles is 64:14 (slow considering I have a 37:35 10k PB) therefore I’d definitely take something in that region.

Ferriby 10 Course Profile
Ferriby 10 Course Profile

As for the race, I positioned myself in my now customary position of just behind the “fast” lads. The race starts with a super fast downhill before a sharp right turn. This makes for a fast and manic start with the race luring you into a false sense of security. Ferriby 10 is well known for having a hard first half with an easier second half.

I went with the early pace as I knew what was to come. Although 5:48 for the first mile was maybe a little too rapid!

After the relative ease of the first mile, it’s then a long slog up to Little Weighton Road. I dropped back a little from the group I was running with, as ever I wasn’t too worried as I struggle on the uphill sections. The second mile completed in 6:28 which is to be expected.

A short sharp descent into Little Weighton allows you to pick up the speed before it rises steeply again past the pubs in the village. A right bend and the course carries on rising for the next mile along a quiet country road. At this point, I had to tell myself to dig in and push on. The 3rd mile in 6:19 with two more undulating miles to come. At the time it felt awful but I had no idea of the pace.

The 4th mile takes you along Westoby lane towards Riplingham, the start of which was the only part to remain icy. My choice of very low profile racing flats didn’t help matters! 4th and 5th mile in 6:34 and 6:30 respectively.

Ferriby 10 2017
Losing touch with Danny about halfway in

Finally just before Riplingham at the left turn is the 5-mile mark. Before the race, I wouldn’t allow myself to look at my watch until the half way point. Thankfully all the hurt was worth it as I passed halfway 31:42, a good two minutes better than ever before with the best section to come. Danny had gapped me at this point but I had hoped to catch him back up once we got to the downhill.

As mentioned we turn left at Riplingham for the long descent to Raywell (with a little bump for good measure). 5:49 and 5:58 for miles 6 and 7. Just before the 7-mile mark, there are a few bends and some of the drivers are complete morons, overtaking when they have no idea what is coming and having to pull sharply in almost taking out a couple of runners ahead. Is being delayed by 20/30 seconds that big of a deal?

Back to the race and another left turn brings you onto the long run for home. I never enjoy this section as I’m always in a world of pain and it goes on forever. 2 and a half miles before the next turn with the windmill in site once you hit a mile to a mile and half to go can be very demoralising. However this year I was having the Ferriby race of my life, therefore, it was a case of banishing any demons and digging in. 7th and 8th mile in 5:51 and 6:03, perfect, I even got delusional and thought maybe a sub 61 was on the cards. Also by this point any thoughts of catching Danny were long departed and the focus was on form, pace and getting to the finish.

Ferriby 10 - Skidby Mill Climb
Skidby Mill Climb

However, Ferriby is the race that just keeps on giving and with half a mile to go you take a left turn and head uphill. When warming up I ran down and up and it didn’t seem as steep as I always remember. How foolish was I, with 9 and a half miles in the legs it was a real slog. I don’t normally pay attention to segments on Strava but for this one I did and it was my best ever, yet it still felt so slow!

One last push for a 61:36 finish, some 2minutes 38 quicker than my 10-mile PB and that was on a flat course. I was 31 out of 708 finishes.

Target 2:50:00 – Week 6 (6th to 12th February)

Another solid week of training and racing. Again it’s not 100 miles but still just over 90.

Week 6 – 91.2MI (11H 47M)

Monday
Rest Day!

Tuesday
AM: 6mi – Base Mileage
PM: 11.6mi – Tempo ten with club plus short warm-up and cool down

Wednesday
AM: 5mi – Base Mileage
PM: 12mi – Base Mileage

Thursday
PM: 8.7mi – 6 x 1k plus warm-up and cool down

Friday
AM: 5.1mi – Base Mileage
PM: 9mi – Base Mileage

Saturday
AM: 13mi – 7mi Winter League race plus warm-up

Sunday
AM: 20.5mi LSR

In the end, Monday became an unplanned rest day. Seeing as I hadn’t had one since Christmas Day, I’ll let myself off.

That meant going into Tuesday’s tempo I was much fresher than normal (particularly after an easy Sunday the previous week). I ran with the club and in all fairness was a little slower than I would have liked, ideally closer to 6:30 average. However, it was good to feel so comfortable running a 6:44 average for 10 miles.

Due to family commitments Thursday I drove to work and then stopped by the track on the way home for a quick session as I had to be back at 7 pm. After a decent warm-up, it was 6 x 1k reps targeting 3:30 per km, splits of 3:31, 3:31, 3:32. 3:32, 3:29 and 3:29 off a 400m recovery. Pretty pleased with those splits and considering I was being snowed on at one point.

Another reason for keeping Thursday’s session short was my club’s Winter League on the Saturday. I’ll have a full report shortly but another strong winter league showing placing 2nd on actual time. Admittedly it wasn’t a stacked field with only 52 runners but hey you can only race who is there.

Sunday’s long run was a real tester, not only was it a proper LSR aiming to run around 8-minute mile pace (sometimes I find longer runs challenging mentally just because I’m out there for a long time), the weather was the worse it’s been for a long time. However, it could be like that race day and I got through it. The best thing was how comfortable the pace felt and if need be I could have run further (although my hands may have a different opinion).

Target 2:50:00 – Week 5 (30th January to 5th February)

After the high of last weeks Ferriby 10 and the welcome relief of a lower mileage week it was back to the grind this week.

Week 5 – 90.9MI (12H 14M)

Monday
AM: 9mi Easy (Commute)

Tuesday
AM: 11.7mi – Strength: 3 x 2 mile @ 6:20 plus 3 warm up + cool down

Wednesday
AM: 5.8mi – Base mileage
PM: 12mi – Midweek LSR

Thursday
PM: 11.4mi – Base mileage

Friday
AM: 9.1mi – Base mileage
PM: 5mi – Base mileage

Saturday
AM: 18.5mi – Fast long – 3 x 3 mi, 1 x 2 mi @ MP with 1 mi recovery with 3 mi warm-up plus cool down

Sunday
AM: 8.1mi – Base Mileage

As usual, the first key session of the week was Tuesday. After the previous weekend’s race, I took it easy Monday and due to having a class post work on Tuesday I attempted a strength session on the morning. 3 x 2-mile first thing with a decent headwind was never going to be pretty and that’s how it transpired. Of course, 1 bad session doesn’t matter and it was still a decent 12-mile session.

The rest of the week ended up being base mileage. I had planned to do hills on Thursday but to save time I ran home from work and with one eye on Saturdays long fast run kept it steady.

As we were off away for the weekend I made sure I got out the door relatively early Saturday, this time for a fast long run. I didn’t like the idea of doing tempo/MP pace for 12 to 16 miles therefore instead did a long strength workout. The 3-mile reps went well with only the first 3 slightly off the pace. The final quick two were added in last minute as the run was still on the short side even with a cool down.

Overall I may not have hit triple digits for the week, however, 90 miles is still a good amount particularly after a hard race the week before and being away the Saturday and Sunday night at the end of the week.

EHH Club Cross Country Champs 2016/2017

EHH CLUB CROSS COUNTRY CHAMPS 2016/2017

Who doesn’t enjoy 8 miles off road through muddy fields, across ditches and navigating around fences?

At 2 pm on Saturday 14th, you’d find me just about to start the third race in my running Clubs Winter League Race Series. This race for the men is the longest (but not the hardest) and as the added kudos of being our cross country championship race. A trophy is up for grabs for the winner as well as the first new member to finish. I’m unlikely to ever win the race outright but I can at least console myself with the fact I did win the latter trophy when finishing 5th in 2015.

Anyway rather than reminiscing, onto the race. As ever I had a cheeky look to see who was there. Likely candidates would be Danny Jones and Jeff McQueen. However, both are generally quicker and DJ has been running very strong lately.

The first section runs alongside the drain and leads to a fast start. I had the added motivation of wanting to get some space between me and the mass of runners behind as there is a gate to negotiate. A fast group broke away with me in the second group with the aforementioned Jeff and Addie.

EHH Club Cross Country Champs 2016/2017
3 miles down, 5 to go!

After about half a mile the course takes a right turn skirting a football field and the outer perimeter of Loglands. This is the most runnable section which is probably why it felt good at this point (and we were still in the first mile). A short sharp climb before a nice descent to finish off the first mile, passed in decent 6:23.

After the first mile, the course takes in 2 fields, the first of which as a decent grass edge and isn’t too muddy except for the first right-hand corner making the going reasonably ok. However, the majority of the second mile takes in another field with very soft mud that no matter what footwear I use my trainer grow to twice their size. At this point, I started to loose contact with Jeff who is a demon at traversing the mud. However the second mile was still completed in 6:36 and third in 6:46, for me that’s pretty good. Hopefully, I could keep that up or at the very least stick to under 7 minutes per mile.

The third mile brings you back around Loglands before run back along the drain, a short section to cross a road and back along the other side of the drain before joining the Hornsea Trail (and a section of tarmac) just before the 4-mile mark. 4th mile in 7 minutes which wasn’t a good sign, the gap to those in front increasing all the time.

The relief of the trail and tarmac is short lived as another field beckons with a left turn. It’s normally one of the bad ones but this year although it was still very sticky in places, thankfully there was an edge of grass in places which you could run on. By the end of the 5th mile, completed in 7:08, Jeff had a commanding lead which I was unlikely to bring back. The only consolation I couldn’t see anybody in the field behind me.

EHH Club Cross Country Champs 2016/2017
I think the face says it all, about 7 miles in

A little jump over a drain, around another field before the more runnable section as the course takes in a farmers track. Another drain to negotiate, this time while holding onto a fence. I would have expected to make up some time but in fact, it was the slowest mile completed in 7:13.

Finally the long drag to the finish following the drain, back over the trail and road. The 7th mile in 6:49, and final 0.8 in 5:22 to finish 6th in 53:18, a full 50 seconds behind Jeff. However, I was 3:42 in front of 7th. It was tough although some of the miles were over 7 minutes, my average pace of 6:50 per mile is pretty good for me when it comes to cross country.