6 x 800 Metres = Ow

Got to love those intervals.

I left work at 5.30pm in the rain, got home in the rain, got changed (not in the rain) and headed back out for a run. In the rain.

I ran slowly over to Tufnell Park Road, which is straight and about a kilometre long. In an uncharacteristic fit of organisation, I had measured out an 800m section in advance. Of course on one of the intervals I stopped at the wrong cross-street and wondered why that interval was 30 seconds faster than the others, but you can’t expect miracles.

For some reason I thought it would be a good idea to wear my cold weather fleece to run these intervals. I ripped it off after the first one and decided to get soaked instead. 800m intervals are quick. In my case, between 3 minutes and 5 seconds and 3 minutes and 19 seconds (for the last one). If I had done all 10 Yasso 800s, I reckon I would have averaged 3 minutes 20 seconds, so I now have absolute cast iron scientific proof that a 3:30 marathon is possible. Maybe.

In hamstring news, I tried the tennis ball (thanks Holly) in the absence of The Stick (thanks Robinson), but I’m sure I noticed any improvement. My contortions did keep the cats amused, however.

 

TWENTY MILES

Last week I was assailed by a massive wave of tiredness. It had been building for a while, but running 8 miles before breakfast on Thursday was the final push the wave needed to knock me out of my boat and leave me beached on the shores of exhaustion.

I had to take a day off on Friday. I also had to get a massage. My hamstrings have been getting gradually tighter over the last couple of weeks, to the point where I now can’t do my glute exercises (which are supposed to take pressure off my lower back) because the hamstrings won’t let me isolate any other muscles. 13 weeks of training are now setting off a muscular domino effect. Everything is over-compensating for everything else- it’s like a midlife crisis of the legs.

The massage was great, by which I mean horrifically painful. On Saturday morning I was ready for my last long run before the big day- 20 miles. I made it round in 2 hours and 47 minutes and it was fine, even brilliant, until the last 2 miles. Even the massive hill (see below) which took up 3 miles in the middle was fine. Fine, fine, fine, until 18 miles when it felt like my pelvis had caught fire, and not in good way.

On Sunday I had another rest day, so I suppose the taper has begun. No more “long” runs, but I did run 8 miles this morning, so I suppose long is a relative concept.

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Weekly summary:

Monday: rest
Tuesday: 6 miles
Wednesday: 6 miles
Thursday: 8 miles
Friday: rest
Saturday: 20 MILES
Sunday: rest

Total: 40 miles

This Week’s Summary is brought to you by Cadbury’s Mini Eggs

I feel nervous about writing this blog today. Superstition is taking over and I’m scared of saying how well things are going for fear that they will immediately go horrendously wrong. I once worked with a woman who used to say “horrendrous” when she meant “horrendous”. She was a real Geordie character. When things were stressful in the shop she used to say “Ooo I could slit me throat”, brandishing a big set of keys on a chain.

Back to running: this week is my last before the three week taper and I hope it will be my highest mileage week yet. I have my last long run – 20 miles – on Saturday. I am so desperate to get it over with that the weekend cannot come fast enough.

I need to stop fixating on the future, there is a lot to be proud of in the week just gone. I managed my second 42 mile week, made a hole in my newish trainers and got on to the fifth and final section of Our Mutual Friend. My feet are as tired as Bradley Headstone’s must be in the pursuit of Mr Eugene Rayburn.

On Sunday the plan said “Half Marathon Race”, so I set out to run a hard but comfortable 13.1 miles. I finished in 1:39, which made me happy. I’m trying to make 8 minute miles feel easy, in the way that 9 minute miles felt easy for my first marathon. They don’t, of course.

Weekly summary:

Monday: 5 miles (easy)
Tuesday: 5 miles (easy)
Wednesday: 7 miles (intervals)
Thursday: rest
Friday: 7 miles (steady)
Saturday: 5 miles (easy)
Sunday: 13.1 miles (1:39)

Total: 42 miles

The Time I Thought I Had Run a Six Minute Mile

I had not.

I am not a scientific person. When I run intervals I think, “ok, how fast do i think a mile at 10k pace should be?”, pick a number of minutes and run for that long.

I have no idea how fit or fast I am. Which is not a problem, as I’m going away for a weekend in the middle of the Olympics so someone else can have  my place in the team. I am training for a marathon however, so it might make sense to have some kind of idea of how well this is going. I measured out a route containing 4 x 1 mile sections on mapmyrun, with rest sections, before I left the house. As it was a 7 mile run, I had to try to remember where each mile section started and finished.

Wouldn’t it have been easier to just find a mile section and repeat it? Yes. Yes it would have.

The first interval was tough – lots of pedestrian dodging, uneven pavements, hay fever eyes, slight uphill. I finished it in 6 minutes 40. Hey! I thought, that’s not bad. I spent the next 4 minutes of jogging trying to work out what that would make my 10k time (as) if I could maintain that pace for 6.2 miles.

The second interval was kinder – a long empty downhill followed by a brief uphill and a flat bit. I approached the endpoint with my watch still in the 5 minute somethings. Oh my god! I thought, I’m going to run a six minute mile! I am so fit!

I was rapidly reassessing my next 5k time- sub-20 minutes, faster? Maybe I had been too hasty in giving up that Olympic place?  Then came the next interval. It was mostly uphill but I still busted a gut. 6:30. Hmm.

The last interval. I’ll just take it easy I thought. I killed myself – 6:30 again.

Doubts were creeping in. Could there be  a tiny possibility that I had got the distance wrong on my sub- 6 minute mile?

Back at the flat, I checked the map. Yes, I had missed out a section. Not a big section, but enough. I might have made it in 6 minutes 20. Which, over 10 k, would be a 39 minutes. Of course, I could only run it over 1 mile, maybe two with a fair wind.

The Olympic dream was over.

Weezer and Chips

I don’t drink much coffee. In the mornings at work I sometimes have a cup of milk with a splash of filter coffee in it. A Diet Coke is a risk for me. On Saturday I had a caffeinated gel one hour in to my 18 miler and I was high as a kite for the rest of it. It contained 63mg of caffeine (a can of Coke has 32, Red Bull has 80).

By mile 10, colours seemed sharper and I was struggling to keep my pace down to 8:15, never mind the planned 8:30 a mile. By mile 15, I was bounding up York Way singing out loud to The Sweater Song. I gave up the pacing and ran home as fast as I could manage.

I paid for it afterwards. Caffeine + 4 beers + Doom Metal gig = massive headache. It was good to run long on Saturday, rather than Sunday, though. I went to a party, ate a massive plateful of pie, then went to the gig and ate an 11pm portion of chips.

Those gels are coming with me  on marathon day, for sure.  I’ll save one for mile 16 in the hope  that it’ll carry me through the remaining 10. It and Weezer. And the promise of chips.

Monday: rest
Tuesday: 5.5 miles (short intervals)
Wednesday: 8 miles (at marathon pace)
Thursday: 5.5 miles (don’t remember)
Friday: 5 miles (easy)
Saturday: 18 miles (2:29)

Total: 42 miles

My 6am Moment of Zen

In a perfect world I would never run before breakfast, but this morning I had one of those rare moments worth interrupting dreams for.

Running down a quiet North London street, towards the rising sun, the tall Edwardian villas rose in sepia like friends in an old photograph. The air was chill, but the promise of warmth lingered like a faint memory. Over our heads two aeroplanes trailed bright pink arcs  in the ice blue sky, headed towards the sun.

I ran on and the tight trails frayed like unravelling ropes. Neon sharp lines shifted into salmon spray, then faded into the dawn.

I ran on.

Oh Hayfever, How Have I Missed Thee?

The darkness recedes, the days grow less dim. Buds push out from the tips of branches, bulbs split underground. Chandeliers of magnolia candles glow out from the gloom. Blossoms burst forth in a shower of froth against the blue sky.

Spring is here! Vital, glorious, hopeful!

At least it is, for two days, and then the birch pollen wakes up and my hayfever begins. Flowers are glimpsed through tears of irritation, blooms barely sniffed. Last night’s run through Regent’s Park in 20 degree heat (yes, heat, this is England) was fabulous, but for the drifting waves of pollen.

Ah, but the bliss of this morning’s run through the cement garden of Archway – the fake flowers in the hanging baskets of my local pub, the tree-less streets and bricked over gardens, the clouds of fumes from passing cars. A treat for the eyes and nose. A sight, indeed, for sore eyes.

A Confession and a Ray of Hope

First things first, the confession. You know how I said I was going to run for a week without my mp3 player, with just the sounds of my foosteps and the city for company? Well that didn’t happen.

After only two runs without headphones, both of which were grim, I took an executive decision to abandon my promise and go back to audio heaven. It was hard enough to motivate myself to get up at 5:55 am to run without foregoing the dulcet tones of Ira Glass as well.

This spells trouble for the marathon. I’m going to have to go with a TV-presenter style “safety compromise” option of wearing one headphone only, leaving me semi-entertained and only half as likely to meet a traffic-related death. Quite what I’m going to do with the other headphone I haven’t quite worked out. Perhaps I’ll tie a couple of running gels on to it.

Now for the Hope. Yesterday morning I went for a Good Run. Not only that, but one that contained fast intervals (they were only 45 seconds long, but that’s not the point).

Mud, Sweat and Ray Mears

On Sunday I ran 17 miles through mud, rain, barbed wire and private property. Over dams and down hills, through nature reserves, woods and car parks. I was at my parents’ for the weekend and was more than ready to swap the litter of North London for the lambs of rural Rutland.

I got up early and crept downstairs to read the paper and eat breakfast alone in silence. Two hours later I was all dressed up and waiting in the hall for my dad to finish his tea, like a teenager late for a party.

After an initial stretch of road-side running, my route headed towards Rutland Water. Within 15 minutes of being dropped off in Manton I had turned my ankle on a stony track, covered my trainers in mud and tripped over a tree root. The rain got heavier as the route opened out and I rounded the grassy hills into the wind, but I was still smiling.

It was hard to keep my pace down in the first few miles, I was feeling so good. It doesn’t help that the first 5 miles of the route are like a mini-rollercoaster. No massive hills but a lot of sharp rises and falls, which make it difficult to stick to an even pace. As I headed towards the North shore of the reservoir I tried to slow down, to the bemusement of a crowd of woolly spectators.

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The next 7 miles were fairly uneventful – I know this route really well and apart from a couple of very sharp uphills it’s mostly smooth cycle tracks. The rain stopped for a while and I tried to concentrate on maintaining a steady pace, keeping my head up and remembering to say hello to passing walkers (not in London now, Gina).

At 12 miles, I took a literal turn for the worse. I headed into Egleton village, assuming I could add on a few miles to the run by retuning through the nature reserve. This turns out not to be the case. After going through two different gates saying “no entry”, and testing my internal compass to breaking point, I eventually decided to climb over two barbed wire fences in the belief that this would lead back to the road. Were 17 miles were about to turn into 22 with only some sport beans for sustenance? Where was Ray Mears when I needed him? I ran up a(nother) dirt track anxiously. A road! Relief.

We’d arranged that Dad would pick me up again at the end, and I’d calculated my timing to the minute. He called me 10 minutes before the agreed meeting time.  “What are you calling me for?”, I panted. “We’re here, but you’re not here, where are you?”. “I’m still running, I’ve got 1.5 miles to go yet”. “Oh well, we’re here, shall we wait?”. I did not reply.

The rain started up again in the last couple of miles, which was dispiriting, and then my sister called for a gossip, which was disconcerting, but eventually it was over. I ran the last two miles at faster than marathon pace partly for the hell of it, and partly out of fear that Dad would actually drive away.

I ended the run tired, wet and very very dirty. Also happy.

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Running with Salmon

Today I ran a mile carrying a packet of smoked salmon.

This is happening a lot. Last saturday I ran with a loaf of bread, the previous week there was some minced lamb. There just aren’t enough hours in the day to fit in running, shopping, cooking, eating, working and travelling so I’m doing a lot of combining.

This morning I took a half-day off work to prepare for a weekend away. I made a cake for my mum, I packed my bags, I thought about cleaning the bathroom and went for a run so that I could have a hangover tomorrow. While mixing the cake, I was thinking about lunch. I should make a sandwich and take it to work but there was nothing in the fridge. Marks and Spencer was on the way home… hence the smoked salmon.

I did get a few odd looks. There are a lot more people on the street at 9.30am than 6.30am. The salmon was flapping as I ran. I struggled to hold onto the packet with my slippery gloves. Running down Crouch End Hill, it temporarily got away, but I recaptured it and brought it home.

The sandwich was delicious.