Loooooooooooooong Hills

This morning I ran up Crouch Hill (the long Finsbury Park side), from bottom to top, five times. 5!

I used to live near the top of the hill and have always struggled to run all the way up it without walking. This morning I discovered that I could run a full 1 minute 50 second ‘long hill’ session at 10k pace from the junction of Shaftesbury Road to the big tree at the top. Not only that, but I could do it five times in a row. 5!

I also discovered that 1 minute and 50 seconds is a long time. Particularly the last 50 seconds. After the second rep I stopped looking at my watch until I was nearly at the top and that helped a bit. The fourth rep was the hardest. I gave everything I could to the final one, much to the amusement of the builders blocking the pavement at the top. Sod them, I have walked up so many hills this year that nothing could rain on this morning’s little victory parade.

I’ve no idea if these sessions will make me faster over 10k, but if they stop me walking up every hill of a morning, that will be enough.

Two for One Workout

Last night’s interval session was performed to a soundtrack of Kazuo Ishiguro’s “A Village After Dark”, read by Ben Marcus on the fabulous (and free) New Yorker Fiction Podcast.

It is an eerie tale, set in an “airtight world”, as Ben Marcus put it. I ran my 1200m intervals on a loop of surburban streets in the dying evening light. As I ran, the sentences of the story crossed the Crouch End roads like swooping telephone lines, catching me in their imaginary web. At the close of my final interval the story ended and the discussion began, but the web I had weaved still held me as I headed slowly up the hill back home.

I love listening to short stories when running, and the ones I love best are those where I have to work hard to understand them, where I have to take part. Where meaning drifts in the space between the words, waiting to be found. This was one of those stories. I savoured the delicious feeling of uncertainty, of teetering on the edge of confusion and clarity. I think that feeling might be a secret door into the unconscious mind. I felt it at the end of the film Mulholland Drive. I didn’t know why it made sense, I couldn’t explain exactly what happened (and I didn’t want to), but I knew it was right and I knew it was great.  Sureness and confusion, safety and danger, all experienced at the same time.

I’m not going to make an analogy with running here. Running is sometimes a complex combination of mental and physical effort, but last night’s effort was purely physical. My mind was working on other things and the disconnection was almost total. My body was running, my mind was listening and my brain was putting together a story about memory, about death, regret, guilt, self-loathing, or just a small village after dark.

I love Liverpool

I do.

It’s beautiful: big sky, tall buildings, wide river, friendly people, scouse accents. There is a lot to love here. This morning I skipped an 8am session on immigration law to run 6 miles around the city centre and the docks. I ended up in Toxteth at one point because my navigation skills were rather lacking, but that just added an extra frisson to the experience.

The docks are spectacular, great clouded pools of sky. There were hardly any people around – I ran right past the conference centre but saw no police with guns; it was much more relaxed than Birmingham. Like that city, huge amounts of money have been spent here on regeneration but, in contrast, it hasn’t all been spent on shopping centres. Whatever you think of the Museum of Liverpool building, it is at least a whacking great monument to there being more to Liverpool than places to buy stuff.

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10k Training: Week Two

29 miles in 5 sessions this week and it felt easy. I don’t want to over-think this, but either it’s a fluke or I am actually getting fitter.

It may be no coincidence that I haven’t been drinking much booze lately. Another thing I’d rather not examine too closely. I like a glass of wine, but I’m no Oliver Reed – two glasses and I’m drunk – so I would be quite shocked if my paltry booze consumption were impeding my running performance. I would also be  quite gutted. Pinot Grigio is my pal, Chardonnay is my chum. I’m not ready to let go.

Another party conference today and tomorrow, so the booze may be making an appearance, but I plan to experience Liverpool by pavement as well. The hotel has a swimming pool so I might have to experience that afterwards.  Marvellous.

Short Hills

Last night I ran the first ‘short hills’ session in the plan. I didn’t check exactly how short a short hill was, so ran 10 x 45 seconds up the hill, jogging back down to the bottom. Turns out it should have been 50-60 seconds, oops. It did feel a bit too easy. Maybe I didn’t push hard enough, as the ‘long hills’ session was so difficult and I feared running out of juice. 

Next week looks tougher, but if I’m finding it easy as this week I’ll switch to the 35-40 miles a week version of the plan and get more reps and miles in.

Get me!

I’m looking forward to this weekend’s running, a short tempo run tomorrow followed by an easy 10 miles on Sunday. I’m going to leave that run until after I’ve watched Paula Radcliffe’s return in the Berlin marathon. I really want to believe that she can come back on top form. She’s a role model for 30-something female runners everywhere. No pressure then, Paula.

Running for Office

This week I went to my first party conference. On the train on the way to Birmingham, studying the agenda and working out what to attend, I entertained a brief hope: maybe it wouldn’t be a gathering of political activists, journalists and special advisers? Maybe it would actually be a conference about parties? Or a conference OF parties? Perhaps we would all have to eat birthday cake and take part in organised games for prizes? I was briefly cheered.

Sadly, it really was a party political affair, though there were an awful lot of free sandwiches and many terrible jokes. There was also singing, though the only prize for that seemed to be getting as far away from it as possible, which I was happy to do.

Despite ‘fringe’ events starting before 8am, I managed to fit in a run. I don’t know Birmingham very well and worried about the route. Usual rules seem not to apply there – being able to see your destination is no guarantee that you will actually be able to reach it. Public spaces are suddenly intersected by motorways, roads cut off by shopping centres. I had a look on mapmyrun and saw that most people’s routes in central Birmingham were along canals rather than streets. This made sense – provided I could find a canal there was little chance of getting lost on the towpath.

I chose the Worcester & Birmingham Canal and had a very pleasant, if a little quiet, 4 mile run.  Tall trees and buildings rose directly from the opposite bank, shutting out the morning sun. Under gloomy bridges, the pounding of my footsteps echoed loudly, only to be swallowed up by the dark, still water on my escape. I passed a couple of other runners, a few cyclists whizzed by at a frightening speed, but mostly I had the city to myself.

Arriving back at Gas Street Basin, two armed police with huge black guns waved me back onto the street. Back to civilisation.

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10k Training: Week One

Another catch-up post.

Saturday was tempo run day. I had been both wanting and dreading it. Wanting it because I like the concept – it makes sense to run at the threshold of discomfort, to understand what that feels like and know you can cope. Dreading it because running at the threshold of discomfort has, in the past, been very hard to judge and has mainly involved running in discomfort. What does running at 85% effort mean? On Saturday, I think I worked it out. My tired legs meant I couldn’t run a 5k or even 10k pace, so the 20 minutes went by at half marathon pace, which felt about right.

Sunday’s 12 miler (as per plan) would have taken me to 33 miles, 10 more than last week, so I dropped it to 10 miles in the hope that would be enough to stave off injury. I know this still made for too big a jump, mileage-wise (apparently one shouldn’t add more than 10% per week), but I felt good so risked it.

It was worth it. Sunday was a beautiful early autumn morning and I made Mr N run a proper easy pace. We chatted all the way round, discussing the merits of the various dogs out for their Sunday strolls. We even managed to come up with a plan to save Arsenal’s season. I must pop in to discuss it with Arsene next time I pass the Emirates. I hear he loves that.

On repeatedly running up hills at 6.30am

It’s insane, basically.

Several commuters travelling down Muswell Hill this morning may have reported a woman acting suspiciously between 6.45am and 7.03am on the pavement leading from the Victoria Stakes pub to the junction of Cascade Avenue.

The woman, who was wearing a white t-shirt and grey flappy shorts, appeared to be racing up the hill repeatedly, despite showing obvious and distressing signs of pain.

“I was worried for my kids”, Olivia Colney-Hatch (39) might have told police, “We were stuck at the lights for 10 minutes and they were forced to watch this crazy woman hurting herself for no reason. I locked the doors. It was frightening.” Mark Fortismere (23) was also concerned, “Ladies should look pretty, but she was all red-faced and sweaty. It was rank.”

Holding Steady

Yesterday was the second day on the new plan, and a marked improvement from Tuesday. My legs felt twice as strong and I ran the ‘4 miles steady’ (plus a bit more) at an average of 7.5 minutes per mile. This was only 15 seconds slower than my supposed 10-k pace, but felt completely comfortable.

In less positive news, I nearly got run over by Highbury Corner. I was looking at the green man flashing rather than the traffic and both the oncoming car and I had to make an emergency stop at the crossing. There was some horn blowing and shouting, and not from me. I was at fault, and lucky to get away with just a bruised ego.

It’s amazing that this doesn’t happen on every run. I can be thinking about dinner, looking at my watch, listening to a podcast, looking out for uneven bits of pavement, dodging oncoming buggies and calculating the speed of passing bikes all at the same time. Running down Upper Street at 5.30pm is like a 3D game of Frogger – it can be mentally exhausting working out a route between the crowd, but I love it. I could have a PhD in Pedestrian Dodging.

I’m just not so I’m good with the cars.

Death by Intervals

I keep my promises.

I’ve signed up for another Regent’s Park 10k and yesterday I started a new training schedule.

It was hard to find a free 10k training plan on the web that wasn’t aimed at beginners. I know enough about running to know what works for me, but not enough to know how to combine sessions to make me faster. I want to run about 30 miles a week and include intervals, tempo, hills and long runs. After a dismissal-worthy amount of googling at work, I found a plan. It wasn’t in a good format so I made a spreadsheet:

10k training plan – 8 weeks

It looks hard, but not mountainously so. I have no idea whether it will work. My scientific conclusion is that it’s worth a try.

The first session, last night, was an interval session of 4×1600 at 10k pace. I measured out a loop of 2 x 2 miles with 1/2 mile recovery gaps in between and went round it twice. It was not fun. I re-discovered that the pace at which I think I could run 10k, is not actually the pace at which I can run 10k.  I did the miles (or 1600 metres if we are being consistent) in 7minutes 15 seconds each, other than the final one which took some time longer*. I have run a half-marathon at that pace, but yesterday I could barely manage four individual miles. I have some way to go with this plan.

*I have no idea how much longer. How much longer do you have?