I am almost a regular now at the Glenpark Speed Sessions on Wednesday.
On the menu today were 3x10mins intervals at 10k speed. with 5 mins recovery in between. Along the Greenock waterfront. The objective was to run all intervals in the same speed.
Running GPS is becoming interesting again since speed, distance and heart rate are useful evidence if I have actually fulfilled the objective.
TIME-DISTANCE-AVG SPEED-AVG HEART RATE
1) - 10:04 - 2.8k - 3:36/k (5:48/m) - 163
2) - 10:02 - 2.7k - 3:46/k (6:04/m) - 167
3) - 10:00 - 2.6k - 3:50/k (6:10/m) - 165
As you can see I have failed the objective since I was slowing.
I was chasing Stevie McLoone which was a hopeless task and the distance he was pulling away was getting longer each interval. But I am not unhappy with the session though. My excuse is I had a hard weekend with the race on Saturday and the long run on Sunday. The heart rate was quite low for the almost max effort which was a bonus.
I hope I can produce a 3:30/3:30/3:30 one day for those intervals.
Friday, 28 November 2008
Thursday, 27 November 2008
1st Glee Club Outing (Milngavie - Drymen- Milngavie) 24 Miles
I have to admit I was almost looking for excuses just one day after the Renfrewshire XC championships with tired legs and a sore foot and wintry weather ahead but myself and Silke did show up in Milngavie in time for the group photo. Quite a sizable group of hard core runners had shown up and off we went 5 minutes early!
Despite a few showers and muddy underfoot conditions it was a great day and good running in excellent company, a most welcome stop at the pottery bar in Drymen and a slightly quicker second half (nono, no racing - the wind and rain helped pushing us back).
Silke did well in her first training run with the gang and stopped as planned at half way and went back with Jan.
Despite a few showers and muddy underfoot conditions it was a great day and good running in excellent company, a most welcome stop at the pottery bar in Drymen and a slightly quicker second half (nono, no racing - the wind and rain helped pushing us back).
Silke did well in her first training run with the gang and stopped as planned at half way and went back with Jan.
Friday, 21 November 2008
Renfrewshire XC Champs
My first XC race. And the first time running in the Glenpark Harriers Club Vest. And first time running with Spikes.Before: Nice, shiny, spiky
After the race: Not so shiny anymore. And not as spiky.
This was a major club outing with many members competing. It was great to get to know more runners running for Glenpark. I also met Neal aka Mr Pacepusher and Mrs Pacepusher who seemed to have a good race and will probably come back for more XC stuff. I also met John Kynaston again, it has been a while since we last spoke and it was good to catch up. I look forward to meeting him and the Gibsons again next Sunday.
The race: I started from the 3rd row and chased the leading pack. The spikes seemed to do the trick and I had good control on the grass. I tried to follow Stevie McLoone but soon I noticed I was going too fast and had to let the leading pack go. A small group of Glenpark runners formed with myself, Danny McLaughlin and Steven Campbell. It was quite exciting the first steep decent and another small but steep uphill. Some muddy sharp corners and quite weird the tarmac bits where the spikes did not feel right but it was manageable. I managed to pass Danny and Steven and a couple of runners and finished in 38:17 (I think) and was second Harrier. I did not find my name in the result list but I was Race Number 20 and apparently that was under someone else's Glenpark Harriers name. Nae bother.
I was surprised that I could beat Danny. And did not sustain any injuries. Hamstrings are fine. Quads are ok. What more do I want?
Tomorrow will be a long session. Drama Queens "First Outing of Glee Club" Milngavie-Drymen and back. I hope my legs will like that ;-)
After the race: Not so shiny anymore. And not as spiky.
This was a major club outing with many members competing. It was great to get to know more runners running for Glenpark. I also met Neal aka Mr Pacepusher and Mrs Pacepusher who seemed to have a good race and will probably come back for more XC stuff. I also met John Kynaston again, it has been a while since we last spoke and it was good to catch up. I look forward to meeting him and the Gibsons again next Sunday.
The race: I started from the 3rd row and chased the leading pack. The spikes seemed to do the trick and I had good control on the grass. I tried to follow Stevie McLoone but soon I noticed I was going too fast and had to let the leading pack go. A small group of Glenpark runners formed with myself, Danny McLaughlin and Steven Campbell. It was quite exciting the first steep decent and another small but steep uphill. Some muddy sharp corners and quite weird the tarmac bits where the spikes did not feel right but it was manageable. I managed to pass Danny and Steven and a couple of runners and finished in 38:17 (I think) and was second Harrier. I did not find my name in the result list but I was Race Number 20 and apparently that was under someone else's Glenpark Harriers name. Nae bother.
I was surprised that I could beat Danny. And did not sustain any injuries. Hamstrings are fine. Quads are ok. What more do I want?
Tomorrow will be a long session. Drama Queens "First Outing of Glee Club" Milngavie-Drymen and back. I hope my legs will like that ;-)
Monday, 3 November 2008
Lochaber Half Marathon - "Eddie's Half"
My first race as "Greenock Glenpark Harrier"
The legendary medal and a wee trophy for the 1st veteran over 40.
Results
This was also a good chance to meet other fellow whw runners and indeed we met quite a few and after the race we chatted with Jim Robertson, Susan Anderson (on the reserve list of the whw this year) and her support crew, Rob McLennan (Marco's support who has also entered the Fling), George Cairns and David Hall.
The race:
I knew I had a lot of energy in my legs after super compensating the Cologne marathon a few weeks ago but I was worried about my quads who have been very sore after the hard speed work session with the club 10 days ago...
My mile splits:
5:52, 6:02, 6:03, 5:59, 6:04, 5:59, 6:07, 6:10, 5:59, 6:14, 5:57, 6:07, 6:15 (for 1.1 miles).
The legendary medal and a wee trophy for the 1st veteran over 40.
Results
It was the weather which finally led us to Fort William. The tightness in my quads was still there but I managed a few fast miles at half marathon speed on Thursday and Friday so I thought why not give it a try and run the Lochaber Half Marathon or "Eddie's Half" named after the legendary Ben Nevis Race Champion Eddie Campbell.
This was also a good chance to meet other fellow whw runners and indeed we met quite a few and after the race we chatted with Jim Robertson, Susan Anderson (on the reserve list of the whw this year) and her support crew, Rob McLennan (Marco's support who has also entered the Fling), George Cairns and David Hall.
The race:
I knew I had a lot of energy in my legs after super compensating the Cologne marathon a few weeks ago but I was worried about my quads who have been very sore after the hard speed work session with the club 10 days ago...
12:00 it is almost warm and we are off. My legs feel numb but responsive. Robert Gilroy already pulls away but I keep up with the bunch who follows him. I am breathing heavily but my legs are fine. First mile in 5:52 which is too fast so I decide to try 6 minute mile pace from now on. This race is now between me and Greig Glendinning from Bellahouston Road Runners. He overtakes me and I don't want to let him go. I am in 8th position but we soon catch a couple of runners so he is in 5th and I in 6th. I use the first water station to pour water over my head. It is indeed warm. And the course is not as flat as I expected. My Polar tells me after the race that I had climbed 120 meters (350ft ish).
Uphill a bit slower but downhill a bit faster we go and reach the half way point. Greig in the lead and he pulls away but I cannot match that speed because my quads are too sore. Now I can see the gap behind us to the next runners and there is no one really closing. Another guy Pawel JARZEBOWICZ seems to be too far away for us. I cannot see anyone further ahead. Those runners are surely out of reach.
I can see the Ben and the surroundings are marvelous. The trees are shining golden. I am on a Runners High.
I try to relax my legs as much as possible but still go faster. I can see that Greig is closing the gap to Pawel and decide to give it a go and catch him. Slowly I get closer and closer and at about mile 9 I pass him. Greig stays behind me and we both pass Pawel and he falls back. I am now in 4th position and open a gap to Greig but I am getting nervous. No marshalls, no signs and no runner ahead I could follow.
Somewhere I have to turn right now but where?
Just before we hit the main road my race almost turned into a disaster. I took the turn right into a cycle track but the surroundings look unfamiliar. I stop and turn around. Greig notices that I do not know the way but he continues into the cycle track. I look back and Pawel noticed that we were lost. He points to the main road. I scream to Greig "wrong way!" and he turns around.
Where are the bl**dy marshalls. I am furious.
We three are back together but I do not want to give away my 4th place. I run like a raging bull and a gap opens and finally the next couple of miles are signposted. Finally a guy on a mountain bike leads me through one and a half miles and the last mile in approx 5:45 is the fastest of the race.
I finish in 4th place in 1:18:56 official time. A PB by more than 2 minutes.
I finish in 4th place in 1:18:56 official time. A PB by more than 2 minutes.
I shake hands with Graig and Pawel and Robert Gilroy who produced an amazing 1:10:46 and chat with other runners. The sun is still out. It is warm and I feel great. Silke did not produce a PB but finishes with a smile. What a great day that was!
My mile splits:
5:52, 6:02, 6:03, 5:59, 6:04, 5:59, 6:07, 6:10, 5:59, 6:14, 5:57, 6:07, 6:15 (for 1.1 miles).
Our way back: Sunset near Ballachulish
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