Category Archives: 10K
This time last year I was growing my moustache and at the end of my tapering for my first ever 10K. That seems like such a long time ago and there has been quite a bit of progress this year*.
Of course I ran the Movember MoRun in Greenwich with a group of friends and raised money for Alzheimer’s Society in 2012.
This years run takes place tomorrow on a reconfigured route but I didn’t sign up for it as I believed I would be busy this weekend. As it turns out I cannot run as I have Sciatica so I won’t be doing any running for a while, let alone entering any races!
I can’t wait to get back out on the road running but it’s a way off yet as I am still having trouble turning over in bed, bending forward and walking for too long – it’s getting better but it’s a slow process.
This also means I will miss the Colchester Santa run this year which takes place in a week or so.
I have a couple of friends who are running the MoRun tomorrow and I wanted to wish Enda and Jon the best of luck for tomorrow. I don’t know if they are running in fancy dress but Enda Facetime’d me this week and he has a full beard so I am sure there will be some serious Mo action going on!
Best of Luck Enda, Jon and anyone else who may be running in Greenwich on Saturday – watch out for those hills!
*In a year my training has gone from strength to strength and I ran my first half marathon at the beginning of October.
My first run following Saturdays 10K and its all change tonight…
New trainers – my old Lunarglides were starting to hurt my feet but I decided to wait until I completed the race to change them (I did clock up 318km/198 miles in them).
I can certainly feel the difference. There is definitely more bounce and obviously more cushioning as a few times I scuffed the floor whilst running.
I have a pain in the ball of my right foot which is where I am getting support I wasn't with the old pair. It'll be a matter of time but I am sure I will get used to them.
They are a bit bright though, I may need to get them a bit dirty!
This will probably be my last pair of LunarGlides as Nike seem to be discontinuing them. Looks like I will be moving to Flyknits after all!
I don't actually start my half marathon training until next week but have a week of crap and upheaval in work so have decided to start from tonight.
It wasn't an intense run tonight as I had to do 30 minutes at a steady pace. This seemed ideal for the new shoes and was just about right to run following the 10K.
Given the shoes and the fact I only had a days break I am feeling remarkably well except for a minor niggle here or there. After the Mo Run I was in discomfort. Just shows how much I have grown since November.
I think I may try to find some more 10Ks before the half marathon though to give me as much experience as possible before race day.
Although (above) Nike is reporting in KM I have made the switch to miles to ensure that I am running at a measure that makes sense for the half marathon. As the first set of runs are based on time rather than distance it'll give me chance to get used to not running in KMs and mentally waiting for my usual distance markers to come up during the run.
I am also running different routes to shake things up a bit. By August I'll be running 10 miles so I'll need to get some new routes sorted otherwise I'll go mad. There's plenty to do around here, I just need to branch out and forget my old loop methodology. I'm not sure I will branch out as far as Paul did when he ran here but then again 10 miles is some distance!
The training with Gipis did ok but I am going to move to a half marathon training plan I have seen on Walk Jog Run. This allows me three runs a week and up to four when it gets full on in August.
I can tell that something triggered in me on Saturday and I kept on my feet today, ignoring any doubts or concerns. In fact to be fair I didn't have any. I just got out there, managed to program iSmoothRun to the right pace and apart from a couple points where it told me to go faster (mainly as I went under the railway bridge) I was on pace throughout the run and enjoyed it.
As I wasn't held back by concerns over the distance etc I was free to just feel my way around the run and enjoy myself. It was a lovely evening and I was really glad I got out and running.
I think juggling all my running around work is going to be tough but I am determined to crack the training and complete the half marathon in a time I will be proud of.
Fastest track this run was When a Fire Starts to Burn by Disclosure. If you want a great album for running you cannot go wrong with this English Deep House gem. It certainly kept me motivated!
Roll on the next run (which will be in London with Paul).
The Richmond Park 10k adventure started with Paul texting me to say he was not well yesterday. I must admit I worried a bit as I was mentally prepared to run with Paul but not on my own.
Thankfully a heaving dose of lemon, honey, Lemsip and Benadryl seemed to sort him out.
I stayed at Paul’s as Richmond is the other side of London from Colchester.
We walked to Clapham where we had a very nice and filling meal at a local Italian. This seemed to be enough to stock up my reserves but annoyingly I speared the top of my mouth with the caramel from my creme brûlée.
We had a relaxed evening, facetimed Richard and turned in.
I woke up at around 4 then 5 but managed to dose until the alarm went off at 6:45.
We had a fuelling breakfast of porridge, banana and juice before showering and heading to Richmond.
The park soon filled up and there were plenty of runners and supporters.
The races were split between 5K and 10k and were very well organised.
To ensure the runners didn’t take over the park we went in waves and Paul and I ended up in the first pack of the 10K.
It was a little over cast and a little chilly at first but the sun made an effort to break through and it warmed up quickly.
At 5K I was comfortable and Paul and I had found a pace I was happy with (he can go much faster than me).
At 6K I recalled the trouble I had on the Mo Run and had some phantom groin pain.
This passed and was replaced at 7K where the pins and needles attacked my right foot.
At 8K I was through all this mental stuff and talking to Paul about how my trainers definitely need changing.
I didn’t aim for a time but secretly was hoping for under 1 hour. At 7K I found a good rhythm after some initial breathing problems and thought I would make it.
Sadly at 9K this was obviously not going to be the case but I kept up the pace and found some last minute energy to cross the finish line just ahead of Paul.
I certainly need to pace better if I have that much energy left in the tanks at the end of a 10K.
I am very very pleased with today. My final time was 1:02:14 which is faster than Mo and was a consistent pace.
Mo I had to stop and walk several times. This time I did not.
The speed work has made me marginally quicker but it had helped my strength.
I ran the whole course and regardless of any doubt on a few parts I kept going and found a pace I was really happy with.
I am sure I can push myself further and will work on this as I start my next phase.
So I’ve done it. Another 10K and I have another medal to add to my collection 😃
Richmond Park is a beautiful setting and amongst all the running we managed to avoid running through any deer poo! Paul unfortunately caught his ankle on a nettle when he was walking to the start but he managed to not let it trouble him.
Richmond is so scenic. There’s acres of deer park and open wood land. It was amazing to come around the loop and see London way off in the distance.
When we completed the run we took our short thank you video and some finishing photos with our medals to capture the day.
We then headed back to Paul’s to shower and to have some lunch.
I’m now on my way back to Colchester to see my baby.
I cannot believe how well today has gone and how much I have learnt in this year of running.
Paul is a great coach and a true friend. He had helped me in so many ways.
Thanks to everyone who left such lovely messages on Flickr, Facebook, here and Twitter. Your support means the world (not sure about the comments about my nipples – naughty!). Thank you.
So what next? An easy week and then I start preparing for the half marathon..!
Work has been completely shit today and I’ve left later than I usually do.
There’s been so much unnecessary stress and aggro at work that I really could do with tonight’s run but I simply do not have the time.
I chatted with Paul about missing tonight’s planned session and as he says I have done as much conditioning ahead of Saturday that I can.
Tonight was a steady 5K so I am not missing much by not running.
I understand this and I understand that I should now rest ahead of the race on Saturday but I’m really unhappy about it.
I wanted to run tonight and I wanted to get some movement in my legs.
Work should not rule what I am able to do in my free time and I am fully aware that I will have to configure my work and running schedule together to achieve my half marathon goals.
I’m pissed that I’ve not even started half marathon training and already the job is getting in the way.
I will over come this and I will work a way through this but for now I shall simply have to resign myself that for the first time in ages I have forfeited a run.
Not because of the weather or my health but because of other factors. This does not please me at all.
I am heading home now and will ensure I have a long hot shower to unwind. I will then spend my evening curled up on the sofa with my baby and Miss B (it’s not all bad is it )
So this is my last running related post ahead of Saturday. I’ve started to pack my kit etc to make sure I don’t have to rush to do it tomorrow.
Wish me luck!
If you don't know by now (where have you been!), I am running the Royal Parks Half Marathon on the 6th October.
This will be my first ever half marathon and my training starts in earnest at the beginning of June.
To get a flavour of where I am running I thought I'd share this great video from last years race…
The British Heart Foundation do fantastic work to help sufferers and carers, friends and families of people with heart conditions (such as my mum). Any amount you can give will help all those involved with the BHF and it will mean an awful lot to me too.
The sponsorship I received last year for my first 10K and the Alzheimer's Society really meant a great deal to me and it gave me some extra incentive to preserver with the training and complete my goals. Honestly every little bit does help.
Another sunny (but breezy) day makes this the perfect bank holiday Monday to go out and explore.
Richard and I sorted the house then decided to head out on foot for a walk to the local supermarket for provisions before heading off for a picnic.
We were going to Castle Park in Colchester but as we were near Mylands I suggested we walked to High Woods Country Park. When Paul (yes Guru Paul as hes become to be known on the blog), stayed at the house he discovered a route whilst out running, into the park from close by the house which means we can walk there in around 20 minutes.
There's loads of fields, farmland and paths to explore and we picked a sheltered spot amongst the buttercups to enjoy our alfresco dining.
It was lovely to see lots of other people out and about enjoying the weather and equally nice to see children out running around and riding their bikes – this seems like a lost art to some children these days.
When we got back I headed out for today's run and Gipis had me running a short run with fast splits. I thought today's run would be ok and was expecting to just go out there and do it but unfortunately I found it a little hard going.
I did the splits ok and ran the fast sections as advised but the main general pace sections were difficult and I found I had pain in the soles of my feet. I guess it was just one of those runs.
On the way back yesterday I read through the plan I have opted to do for the half marathon and it talks about running at a rate scale of comfort and ability. This can also be measured in percentage of heart rate which lead me to consider getting a heart rate monitor.
I'm not sure if I will get one or not as today's run has me thinking about how I measure my activity or comfort. To be honest today was a challenge but when I get home I felt a little better. I wonder if the monitor will help me realise my potential and not to listen to my head or certain aches and pains. I'm not sure…
I did consult Guru Paul about this and he suggested maybe not getting one as its more tech to wory about. As the GPS failed Friday he has a point as it did put me off.
I think I will start the training and see how I go but I am not sure how to measure the difference between a steady run and a conversational pace… Maybe I need to get running with Paul a bit more to gauge exactly what that's like. Maybe this weekends 10k may help me pace myself better.
I am happy I have a running schedule for the Half Marathon now, this kicks off the week of the 10 June which is possibly one of the busiest weeks at work but I am determined not to let work get in the way.
Gipis has me running Wednesday with a fast 15 minute and slow 5 minute split which I am going to avoid as its the final work out run before the 10k on Saturday so again, at Guru Paul's advice I am going to go for a steady run on Wednesday and that will be it until race day.
I'm looking forward to this weekends race. I am not sure how I am going to keep up with Paul but I am sure we'll have a fun day.
So tonight was back on the Gipis 10K plan and it was a fast night of steady 5 min, very fast 15 min, slow 8 min and steady 5 min.
I think I did really well considering all of the fast bits I seemed to be running head long into gale force gusts of wind. It was difficult and I stopped briefly at 13 minutes as I had to have a drink and catch my breath. I continued soon after and enjoyed the run, continuing the steady section until I got past 5K.
Again I only recorded the physical run and not the warm up cool down and it's interesting how I have this red section at the beginning where I believe I am doing ok but am obviously working up to speed.
I did ache a bit at the end of the run and am almost certain it's cause I am not so used to the speed work and my wearing shoes. That said I did alright.
When I got in I made sure I did more than enough stretching and massaged my IT Band with my foam roller. Boy it hurt in some places but at least I feel much better now. Just a tip for the boys – don't try to do IT Band exercises on a foam roller when you are naked! Things get in the way!
Mid way around the run I got a text message from Paul and I used Siri to dictate it. We had a conversation prior to my run so it was relevant to that. Siri simply read out “Man on bicycle, eyes open looking surprised with tongue out”. I kind of understood what Paul was on about but it seemed like a very odd thing to text someone. It wasn't until I got home I realised Paul had messaged me this:
Of course Siri being extra helpful was explain what the emoticons were. This made more sense when I saw the message but it did make me laugh along my run.
Fastest track tonight was Because I'm Worth It by Mint Royale. A break from my normal running tracks but I was listening to the album following a conversation with im on Twitter about Random Access Memories. I had to add this track as it's fun and it obviously got me motivated to complete the run (and obviously run faster).
My pace is up cause of the speed work and I am feeling much stronger as a result. There's not much running left to do or the 10K – I simply need to persevere and I am sure I will be in good shape for Saturday week.
Paul and I met for dinner last night and we had discussed my half marathon strategy. I was worried as Richard and I are away in Canada right before the race but it works out quite well. My intention is to train so I am ready by the time I get to Canada, we will have fairly active holiday anyway and I can run a long race when I get back which is the week before the actual race.
My intention tonight was to look at some Half Marathon plans but I think I have run out of time. Some i have found are quite scary and Guru Paul believes I can train in plenty of time, running three times week with a combination of a steady run, speed work and then a long run on the weekends – building up time and distance as I go… Wish me luck.
Please help me raise my sponsorship target for British Heart Foundation.
So it wasn’t a brilliant day today and the Gipis plan had me running an easy 15 minutes as an “easy recovery day”.
I decided that I wanted to keep the pace that Gipis recommended but keep going.
I also decided that I would stop counting my warm up and cool down sections in my work out. This has been skewing my results for a bit and I was pleased that the run with Paul on Friday was a true reflection of what I am possible of.
I have been running long enough that I now know how long I need to walk to warm up and the same goes for cooling down so that will no longer be added or counted into my running plans.
This means I find tonight’s map really interesting as I was to run a regular pace for the duration of the run and can clearly see that I started off slow and got into my stride as I went.
I am very happy that the rest of the run is much the same shade which means I managed to keep a good pace throughout the run. This is especially good as the coaching ran out at 15 minutes and I simply carried on until I reached 5K, trying to make sure I maintained a regular rhythm – which it looks like I did.
I wasn’t as fast as I was running with Paul on Friday but I am pleased that I just kept going and I didn’t think about pausing.
I also managed to reduce the amount of water I drank and subsequently reduced the amount of crap I felt the need to clear from my chest. It was quite humid tonight so I thought it would be worse (and I hasn’t had my inhaler) – yet all seemed to go well.
Fastest track tonight was Alive by Empire of the Sun although oddly that does also include the slow section.
I’ve noticed since Friday that the soles of my trainers are starting to wear so I have had to hunt around for a new pair of Nike LunarGlide +4′s. This is not as easy as it sounds as it seems that Nike are starting to stop stocking them (probably to get us all purchasing Flyknits). I did manage to get a pair online (the exact same colouring I have now) – I won’t wear them until after the Richmond 10K on the 1st. I am sure that my current trainers will last until then.
I had a minor pain in the top of my left knee following Fridays run and this is possibly due to my trainers – my knee feels ok tonight. Thankfully a couple of minutes Saturday and Sunday on the foam roller seemed to set everything right.
Paul and I are meeting for dinner tomorrow so that I can plan how I can going to train for the half marathon. A fortnight before the run Richard and I are off to Canada so I need to work out whether I train for the race date of until Canada. I am sure we’ll work it out.
I wanted to thank all of those who have already sponsored me for my Half Marathon on the 6th October – you guys are the best
I went on another lunchtime time run with Paul today and we extended our route to Lambeth Bridge. This added about 1.5K onto the run we completed last Friday.
We learnt from last weeks experience though and stuck to back roads as much as we could.
That said we had to stop to cross Westminster Bridge at Westminster Palace due to the crowds, government vehicles and traffic lights.
I was happy to run close to Paul’s pace (even though he was on a go slow due to a lively night out on the beer!)
Conditions were ok although it was quite windy in places.
I felt a few twinges here and there but persisted as I was determined to keep up with Paul as much as I could. As you can see we managed a pace of 5:07 at one point so we were certainly motoring along.
Next week we are going to change tactic and do some speed work instead – this will be more like the work I have been doing with the Gipis training.
Not long to go until the Richmond 10K and the more I run with Paul the more confidence I get and the more enthusiastic I am about race day
Coming back into work and carrying on working does seem to astound my colleagues but I like to think it’s testament to what I have achieved
Well the mid section of tonight's training was fairly long and fast. I had a tough central 15 minute section where I had to run quickly and I managed to maintain my pace for most of the run.
Of course electronics coaches such as Gipis cannot keep calculate for hills and wind but I think I managed pretty well considering.
As you can see from the map it's very warm with plenty of green streaks in there. I am really happy with tonight's achievement especially as I had a few nagging doubts about a pain in my knee/back of my leg. It feels fine now. I am sure it's a result of last nights activities…
I was unsure how I would cope on tonight's run as I was at the Woodkid concert last night jumping and dancing around all night. I think I managed about 5 hours sleep to so I was tired and achy today.
I did adjust my playlist so that the Woodkid tracks were closer to the start of the run and in the fast section and it worked. Believe me once you have been in a concert where there are massive drums thundering out the beat and you see his enthusiam – it's nothing short of infectious.
I did chuckle today as I walked past St Paul's and the bells started to chime, I was immediately transported to last night, th eglantine white statue of the boy and the opening bars of Run Boy Run. This brought a huge smile to my face.
In fact we enjoyed last night so much we have already booked for his next show in London in November as he will be accompanied by a full orchestra.
I have now told everyone about my half marathon ambitions and am very pleased with the positive response I have had from friends, family and colleagues. I have already raised £150 which is brilliant – thank you. Some people are confused and think I am running a marathon, I'm not. This is a daunting enough challenge for me!
The Richmond Park 10k is a couple weeks away and I am confident that I will be in good shape for it. I plan another run with Paul during Friday lunch break so that should give us more opportunity to time into one another's running rhythm.
Today's fastest track was The Conquest of Space by Woodkid