I thought I'd post Thursday night's mile reps session. It was an encouraging session in terms of my pace, but it was also an experiment, as I was recovering by jogging until my HR dropped to 125bpm. This was as a result of a discussion I'd had about a recommendation in 'The Coach' magazine about waiting until your HR has dropped to 120bpm during recoveries.
The discussion was that 120bpm seemed a bit low considering that most people jog at a higher rate than that. Everyone has a different max HR anyway, so why make a blanket recommendation of an asolute heart rate? I remembered, during a roastingly hot summer's 8*1000m session, using 125bpm as a mark for recovery, so decided to try using this level as a recovery experiment for the night's mile reps.
So the plan was to jog between each of the 4 1-mile reps and go again once my HR had dropped to 125bpm. Here are the results:
6:47 max HR 150bpm 1:31 recovery
6:49 max HR 154bpm 1:51 recovery
6:51 max HR 154bpm 1:36 recovery
7:06 max HR 149bpm 1:15 recovery (taken after the last rep prior to the warm down)
The last one was a bit slow: I think I could have done it quicker if properly motivated - I was running on my own at the end - I'm in a bit of a no mans land pace-wise at the moment. It's noticeable how the lower effort of the last rep required less recovery.
During the recoveries my HR was dropping quite quickly after an initial plateau, so 120bpm recoveries wouldn't actually be that much longer. I was knackered by the last rep though: I really felt I needed longer recoveries - our standard club session is to take 3 minutes recovery. Despite the increasingly tough efforts though, my recovery seemed the same each time.
On the Runner's World forum, 'Slow-Coach' did some research into recommendations for HR during recovery. Here is her reply:
A bit of lunchtime Googling revealed a range of prescriptions as to what your HR should go down to during the recovery as follows:
Brianmac.com: 100-110 bpm
Sportsmedicine.com: 100-110 bpm
Marc Grosso (US coach): 120 bpm
Powers and Healy, 2001; Fox, Bowers and Foss, 1993 and Reilly et al: 120-140 bpm
Ackland and Reid, 1994: Training HR - 50 bpm
Gerschler: effort at 170-180 bpm; recovery at 120-140.
These last authorities are cited on a couple of sites.
However, no-one says why a particular value is necessary.
My theory would be that the recovery HR should depend on the age-related maximum of the individual and the intensity of the effort. So the "Training HR - 50 bpm" is the closest fit to that I think. But it depends on which energy system one is trying to train. I think if it's the lactate system one should keep the recoveries shorter (i.e. restart at a higher % of your max), than if it's the ATP system. But there is no real guidance I could see on Google.
So the jury's out then. I think, as ever, HR is just one more source of input into a session. I think its main use is to ensure you are getting sufficient recovery; it's not a reason for cutting your recovery in my opinion. If you find that your HR isn't dropping so much in later efforts then take longer recovery to ensure you recover to the same HR as previous efforts. What the recovery target should be is anyone's guess, but maybe 'Training HR - 50 bpm' is a good guide. As 'Slow-Coach' says though, different sessions may require different recovery levels as lactate training requires a shorter recovery than sprint intervals.
Saturday, March 03, 2007
Thursday, March 01, 2007
Weekly summary - 8 weeks to go
That's better! I'm starting to feel more like my old self with some decent mileage. I still seem to be clearing my throat regularly and coughing up gunk, but the symptoms are very mild. I had a blip on Thursday when it felt like my throat was getting sore again, but it didn't amount to anything. Maybe when I'm sore from gym work or running it kicks my immune system? I've often wondered whether muscle damage is treated by the body like an infection and causes the glands to swell - I've experienced similar symptoms before when tired, thinking I'm coming down with something, and then felt fine the following day. Whatever the case, the panic is over.
As I write this, I've take some time off work and am doing a week of hard training to kick start the campaign. I seem to be back on track. Fingers crossed I'll have recovered my former pace in time for London and can have my first proper crack at 3:15!
As I write this, I've take some time off work and am doing a week of hard training to kick start the campaign. I seem to be back on track. Fingers crossed I'll have recovered my former pace in time for London and can have my first proper crack at 3:15!
| Monday | 4.5 miles | Easy run coaching the beginners | |
| Tuesday | 10 miles | am: 3.5miles easy pm:6.5 tempo run 2 x 2-mile with 3min jog recover. miles: 7:25 131bpm, 7:22 143, 3mins, 7:15 147bpm, 7:17 150bpm | Felt good! Well paced - not my fastest, but well on the road to recovery |
| Wednesday | 10.7 miles | am:Gym sesh with 2miles treadmill pm: 8.7miles easy 119bpm 8:54/mile | |
| Thursday | 5.5miles | pm: jogged the club session | Throat felt a bit iffy, but turned out OK |
| Friday | 6.4 miles | am: Gym assessment with trainer pm: 5.8 miles easy | |
| Saturday | 6 miles | am: easy 6 miles 114bpm 9:14/mile | |
| Sunday | 20 miles | Bramley 20: Steady run 2:53:03 8:39/mile 127bpm | |
| Total | 63.1 miles |
Tuesday, February 27, 2007
Bramley 20
This should have been my third 20-miler of the campaign but due to illness was my first 20 and longest run since the Abingdon marathon. What was called for was a good bit of discipline to keep things really easy and make sure I recover well for a hard week of training before the Mad March Hare 20 next week.
I'd made a tentative arrangement to meet TR from my online training group but couldn't spot the orange vest anywhere at the start. I set off at the start feeling all alone in a field of hundreds, not having spoken to anyone all day, and not having any team mates around me. Poor little me!
I wasn't too sure about the weather. I had tights and a long sleeved Helly-Hansen on under my club vest, but no hat and gloves. With some spots of rain at mile 1 and some dark clouds I wondered if I was wearing enough layers for jogging. In the end though we were really lucky with the weather, particularly as it rained on the journey there and on the journey back. We even had some sunshine during the race.
I'd told TR to look out for a tall bird in a Victory vest, as I'd be the only one (Victory vest or tall bird for that matter), but I was really pleased when team mate Beth passed me at 3 miles, particularly as I hadn't seen her in ages (it turns out hugging someone whilst running is quite tricky!). Could I resist the urge to race her? She was doing the 10-mile option, presumably a fair bit quicker than my 20-mile pace. Discipline Susie!
Another pleasant surprise was the familiar sound of Mick'n'Phil coming up behind me. Where does Phil get all that energy to drag is dad round? ;-) They were going at a pretty good pace - another target to not aim at.
I was managing to keep my pace and heart rate under control and feeling quite good. We were 8 miles in and I could see a lot of the 10-milers were preparing themselves for the push to the finish. I was aware too that I'd been shoulder to shoulder with a guy for a few miles now. He must be using me for pacing. Should I introduce myself? Nah!
As we entered the last mile of the first half I caught up with Beth. I wasn't sure if she was keeping her pace down for her running partner, but she looked to be slowing. This surprised me a little, as I've had some good battles with Beth in the past and thought she might be faster. I eased past her and carried on for my second lap.
The guy was still there pacing me so I finally broke the silence. We chatted about snowboarding, ankle injuries and broken collar bones, as you do, which passed the time nicely on what was becoming a pleasant Sunday run.
I caught Mick'n'Phil as we hit the hill at 16-miles. I grabbed the handle of Phil's chair to offer assistance. Mick waved me away. That must have been quite a hard push up the hill. Fantastic effort.
My legs were beginnig to tire a little but I was pleased I was able to pick up the pace a little for the closing miles - still keeping things fairly easy though. I finished in 2:53:03. An average of 8:39/mile and 127bpm, with an even pace: a pretty good training run.
I finally met TR at the finish and had a chat - another virtual pal made real. I also met Louisa, one of Karen's Greenwich hill session runners, who'd done a great time of 2:17 - looking good for London!
I guess I wasn't on my own so much after all!
I'd made a tentative arrangement to meet TR from my online training group but couldn't spot the orange vest anywhere at the start. I set off at the start feeling all alone in a field of hundreds, not having spoken to anyone all day, and not having any team mates around me. Poor little me!
I wasn't too sure about the weather. I had tights and a long sleeved Helly-Hansen on under my club vest, but no hat and gloves. With some spots of rain at mile 1 and some dark clouds I wondered if I was wearing enough layers for jogging. In the end though we were really lucky with the weather, particularly as it rained on the journey there and on the journey back. We even had some sunshine during the race.
I'd told TR to look out for a tall bird in a Victory vest, as I'd be the only one (Victory vest or tall bird for that matter), but I was really pleased when team mate Beth passed me at 3 miles, particularly as I hadn't seen her in ages (it turns out hugging someone whilst running is quite tricky!). Could I resist the urge to race her? She was doing the 10-mile option, presumably a fair bit quicker than my 20-mile pace. Discipline Susie!
Another pleasant surprise was the familiar sound of Mick'n'Phil coming up behind me. Where does Phil get all that energy to drag is dad round? ;-) They were going at a pretty good pace - another target to not aim at.
I was managing to keep my pace and heart rate under control and feeling quite good. We were 8 miles in and I could see a lot of the 10-milers were preparing themselves for the push to the finish. I was aware too that I'd been shoulder to shoulder with a guy for a few miles now. He must be using me for pacing. Should I introduce myself? Nah!
As we entered the last mile of the first half I caught up with Beth. I wasn't sure if she was keeping her pace down for her running partner, but she looked to be slowing. This surprised me a little, as I've had some good battles with Beth in the past and thought she might be faster. I eased past her and carried on for my second lap.
The guy was still there pacing me so I finally broke the silence. We chatted about snowboarding, ankle injuries and broken collar bones, as you do, which passed the time nicely on what was becoming a pleasant Sunday run.
I caught Mick'n'Phil as we hit the hill at 16-miles. I grabbed the handle of Phil's chair to offer assistance. Mick waved me away. That must have been quite a hard push up the hill. Fantastic effort.
My legs were beginnig to tire a little but I was pleased I was able to pick up the pace a little for the closing miles - still keeping things fairly easy though. I finished in 2:53:03. An average of 8:39/mile and 127bpm, with an even pace: a pretty good training run.
I finally met TR at the finish and had a chat - another virtual pal made real. I also met Louisa, one of Karen's Greenwich hill session runners, who'd done a great time of 2:17 - looking good for London!
I guess I wasn't on my own so much after all!
Tuesday, February 20, 2007
Weekly summary - 9 weeks to go
Another interruption to my training with a week off due to sinusitis. There was some horrible stuff coming out of my painful eyes! With hindsight maybe I could have avoided all this by resting longer the first time around and not doing the Ryde 10 and the Southern Cross Country, but it's a bit late now. At least I scored the club some useful points!
It's been 4½ weeks since onset of symptoms and my throat is still slightly gunged up, however I'm definitely on the mend now. A few more days and I should finally be clear of the bug. Fingers crossed!
I'll try to ramp up the mileage now as best I can, and hopefully get back on track for London in a few weeks. Hopefully I can still put in a reasonable performance.
Bramley 20 next week, followed by the Mad March Hare 20 the following week. I should hopefully be OK for both now, but will be taking them very easy!
It's been 4½ weeks since onset of symptoms and my throat is still slightly gunged up, however I'm definitely on the mend now. A few more days and I should finally be clear of the bug. Fingers crossed!
I'll try to ramp up the mileage now as best I can, and hopefully get back on track for London in a few weeks. Hopefully I can still put in a reasonable performance.
Bramley 20 next week, followed by the Mad March Hare 20 the following week. I should hopefully be OK for both now, but will be taking them very easy!
| Monday 5th Feb | 3 miles | 3 miles easy coaching my beginners group | Feeling rough again! |
| Tuesday | 0 miles | ||
| Wednesday | 0 miles | Sinusitis! On antibiotics | |
| Thursday | 0 miles | ||
| Friday | 0 miles | ||
| Saturday | 0 miles | ||
| Sunday | 0 miles | So much wanted to do a long run but still feeling tired | |
| Total | 3 miles |
| Monday 12th Feb | 3 miles | Hill session with beginners group | Feeling better |
| Tuesday | 6.1 miles | Very easy club run | |
| Wednesday | 6.6 miles | Easy run | A little bit tired but OK. Did some weights afterwards |
| Thursday | 5.5 miles | Steady club run 8:44/mile 125bpm | |
| Friday | 6.6 miles | easy run | |
| Saturday | 4 miles | Early morning easy run | Was going to go to the gym in the evening but felt tired and changed my mind |
| Sunday | 15 miles | First 6 miles on road 8:48/mile 125bpm followed by 9 offroad | Felt tired afterwards but pleased that the run went well |
| Total | 46.8 miles |
Sunday, February 18, 2007
A career high point?
After another rough patch having missed a week with sinusitis (details in the training summary to follow), I was in need of cheering up when I attended the Havant Borough Sports Council 27th annual awards on Thursday.
I'd been nominated for 'Veteran Sportwoman Of The Year', for my marathon results and services to the club. This blog was also quoted in the citation!
I duly won the award - pleasantly surprised, but figuring I was one of very few nominees - silly self-deprecating me. I was dead chuffed though - very honoured.
Then at the high point of the evening, in a room full of English schools 100m finalists, county 400m champions, English international judoka, and 70-year old record breaking weight lifters, the title of "Havant Borough Sportsperson Of The Year" was announced. Quite a shock! Me! Blimmin' 'eck. So now I have a rather large silver trophy with my name below Kath Bailey's. Cool!
I'm very honoured by this. I hope I can live up to the title, being very off form at the moment having missed a lot of training through illness.
A friend asked me if this was the high point of my athletics career. I think it is! In a different way, the other high point was running down The Mall in a flood of tears in my first marathon. How do you judge between the two? Magic moments both.
Lots more to do yet though - onwards and upwards.
I'd been nominated for 'Veteran Sportwoman Of The Year', for my marathon results and services to the club. This blog was also quoted in the citation!
I duly won the award - pleasantly surprised, but figuring I was one of very few nominees - silly self-deprecating me. I was dead chuffed though - very honoured.
Then at the high point of the evening, in a room full of English schools 100m finalists, county 400m champions, English international judoka, and 70-year old record breaking weight lifters, the title of "Havant Borough Sportsperson Of The Year" was announced. Quite a shock! Me! Blimmin' 'eck. So now I have a rather large silver trophy with my name below Kath Bailey's. Cool!
I'm very honoured by this. I hope I can live up to the title, being very off form at the moment having missed a lot of training through illness.
A friend asked me if this was the high point of my athletics career. I think it is! In a different way, the other high point was running down The Mall in a flood of tears in my first marathon. How do you judge between the two? Magic moments both.
Lots more to do yet though - onwards and upwards.
Monday, February 05, 2007
Weekly summary - 11 weeks to go
I enjoyed the cross country, but was it too much too soon after the illness/Ryde 10 combination? I don't feel ill, but my throat has got sore again, fortunately without the fever symptoms this time.
I may have to take some more time off. This is very frustrating as I feel ready to up my mileage. Mind you, there may be signs that I'm suffering by continuing to run as my paces have been down in the last few days. Maybe a day or 2 of rest will really benefit me.
I may have to take some more time off. This is very frustrating as I feel ready to up my mileage. Mind you, there may be signs that I'm suffering by continuing to run as my paces have been down in the last few days. Maybe a day or 2 of rest will really benefit me.
| Monday | 6 miles | am:2 miles treadie + weights pm: 4miles coaching beginners | First gym sesh in 12 days after illness |
| Tuesday | 5.5 miles | easy club run 128bpm | Glutes really sore after gym session |
| Wednesday | 8.7 miles | am:2 miles treadie + weights pm: 6.7miles easy | Very tired for evening run, but glutes less sore |
| Thursday | 5.2 miles | jogged the club session | Still tired |
| Friday | 4.2 miles | am: easy hilly run 9:12/mile 121bpm | HR seemed high, felt tired, so didn't run in the evening |
| Saturday | 6.2 miles | SEAA vets XC 3.55miles 7:46/mile 153bpm | Throat sore - was it a bad idea to run? |
| Sunday | 18 miles | 9:06/mile 123bpm | HR a bit high - getting ill again? |
| Total | 53.8 miles |
Sunday, February 04, 2007
Southern Vets Cross Country 2006
A beautiful day for a bit of cross country, so we made the trip to the wonderfully named Mad Bess Woods in Ruislip for the SEAA veterans cross country championships.
First up the boys in the over-50s (I guess that makes them quite mature 'boys').
Here's 2 I found in a tree:
Pete led them home:
followed by Graham:
and John:
Next up were the girls, also proud tree-huggers:
Here's Amanda:
Marilyn:
and Belinda:
and at the poorly named finish line, the team:
I have no idea how we got on, as the results haven't been posted yet, but any fears of finishing at the rear of the field proved unfounded so I suspect we represented the club well.
I ran OK, leading the girls home, but I think the effects of the virus are still there. Pete commented how I didn't appear to be moving freely at the end. Pete's a good observer, the mark of a good coach, and his comments are significant. I hope I get my 'mojo' back soon. Another week of gentle running is needed I think.
(Yes I know a hilly 10-mile race followed by a hard-run cross country isn't exactly easy running, but I promise to take a bit easier next week!)
First up the boys in the over-50s (I guess that makes them quite mature 'boys').
Here's 2 I found in a tree:
Pete led them home:
followed by Graham:
and John:
Next up were the girls, also proud tree-huggers:
Here's Amanda:
Marilyn:
and Belinda:
and at the poorly named finish line, the team:
I have no idea how we got on, as the results haven't been posted yet, but any fears of finishing at the rear of the field proved unfounded so I suspect we represented the club well.
I ran OK, leading the girls home, but I think the effects of the virus are still there. Pete commented how I didn't appear to be moving freely at the end. Pete's a good observer, the mark of a good coach, and his comments are significant. I hope I get my 'mojo' back soon. Another week of gentle running is needed I think.
(Yes I know a hilly 10-mile race followed by a hard-run cross country isn't exactly easy running, but I promise to take a bit easier next week!)
Friday, February 02, 2007
A little music
OK, this is a running blog, but
a) If I ran to music this is what I'd currently be running to (when I posted this it was playing "Me plus one" - love it!)
b) You can type "Shoot the runner" in the title field and watch that video - instant relevance!
You can watch all of Kasabian's videos on the player - cool!
a) If I ran to music this is what I'd currently be running to (when I posted this it was playing "Me plus one" - love it!)
b) You can type "Shoot the runner" in the title field and watch that video - instant relevance!
You can watch all of Kasabian's videos on the player - cool!
Weekly summary - 12 weeks to go
A bit of a catch up, as I didn't fancy doing my weekly summary whilst ill in bed.
A fortnight to forget really, but things were starting to come together. I just hope my first illness in well over a year isn't as a result of overdoing it.
I feel tired as I write this, with the prospect of the Southern Veteran Cross Country Championships tomorrow, followed by my first long run in a month the day after. I hope I'm OK.
London seems very close, and my training is way off track. Hopefully a more positive outlook next week.
A fortnight to forget really, but things were starting to come together. I just hope my first illness in well over a year isn't as a result of overdoing it.
I feel tired as I write this, with the prospect of the Southern Veteran Cross Country Championships tomorrow, followed by my first long run in a month the day after. I hope I'm OK.
London seems very close, and my training is way off track. Hopefully a more positive outlook next week.
| Monday 15th Jan | 1.5 miles | Very easy! | Coaching a group of beginners |
| Tuesday | 7.5 miles | Hilly tempo run with the club 135bpm ave | Tired, so couldn't get HR any higher |
| Wednesday | 10.3 miles | am: gym sesh with 2 miles treadie pm: 8.2 miles easy 112bpm 1hr15 | |
| Thursday | 9.7 miles | am:3.3 miles pm:6.4 miles tempo 758m laps: 3 laps fast, 1 lap slow, 3 laps fast, 1 lap slow, 2 laps fast: 10:06 145bpm, 9:56 143bpm, 6:49 141bpm maxHR 147bpm. | Morning run in storm force winds - throat felt sore afterwards |
| Friday | 3.5 miles | am: easy run | Abandoned evening run, feeling rough |
| Saturday | 1 mile? | Some running on 'Fitness in Running and Walking' course | Throat now quite sore and feeling ill |
| Sunday | 0 miles | In bed! | |
| Total | 33.5 miles |
| Monday 22nd Jan | 0 miles | In bed feeling very tired - throat painful | |
| Tuesday | 0 miles | Still in bed | |
| Wednesday | 0 miles | Feeling better but still tired | |
| Thursday | 0 miles | Returned to work but too tired to run | |
| Friday | 4 miles | Pace test 4 miles 9:00/mile 113bpm | Not a bad pace considering |
| Saturday | 5.6 miles | easy run 116bpm | Feeling back to normal |
| Sunday | 13 miles | Ryde 10 1:17:54 7:47/mile 145bpm | A bit too much too soon! |
| Total | 22.6 miles |
Wednesday, January 31, 2007
Ryde 10
After not even a sniffle for 18 months, I spent much of last week in bed, so the Ryde 10 was never going to be a walk in the park.
I'd struggled through my UK:Athletics 'Fitness in Running and Walking' course the Saturday before and taken to my bed on the Sunday, not to resurface until Thursday. I possibly exaggerate there, but I felt pretty darn rough for a good 4 days. (Did I mention I'm now a qualified 'Fitness Leader'? but I digress).
I missed the club sessions last week, but by Friday felt OK for a gentle 4 miles. A gentle 5 miles followed on the Saturday, and I felt ready for Ryde the following day. OK, I was still a bit snotty, but the fever had gone for 3 days now. How hard could 10 miles be?
'Very hard' was the answer.
The course was described as undulating on the Runner's World website, but as I said this on the ferry, a voice behind (Sara from Eastleigh) shouted out "It's hilly!". It was!
The weather wasn't too bad: a chilly westerly to run into along the seafront, but the sun came out for the second half of the race, and running through St Helens and down into Seaview it was rather lovely - nice to see the Spinnaker Tower come into view across a blue Solent as we headed down the steep hill into Seaview.
Ah, the hills! There are a couple of flat bits on the seafront in Ryde and Seaview, but this is the toughest 10-mile road race I've done. You get the flavour of the course after the flat loop of Ryde canoe lake, as you head up the hill out of Ryde to join the course of the Brading 10k past Tesco. It's then undulating all the way until a steep downhill into Seaview and a mile of flat seafront. I was feeling quite weak by then and wondering, as Ryde pier came into view, if I was going to be able to keep going into the headwind all the way to Ryde, 2 miles away. I needn't have worried about the wind though as we turned off Seaview seafront and up the steepest hill of the day - cruel.
I hadn't felt too bad for the first few miles, even managing a chat with an IOW Road Runner about how a marshal had tried to stop us to let some traffic through at the lights. (The nerve!) The hills kept coming though and my legs got progressively fatigued as the race wore on, despite my heart rate monitor showing quite a low heart rate (when you're tired your heart rate drops, which is the opposite of what some might imagine, but it's simple physics that the slower you go the less energy you are expending and the less oxygen you need). I'd been chasing various runners with some success in the early stages. By Seaview at 7 miles I finally caught Anita, newly signed for Denmead, but the wheels were starting to come off and she later eased back past me. With the cruel hill out of Seaview, the world started passing me. On the hill down into Ryde, when I'd normally expect to be passing people (I have no fear downhill!) I was again overtaken, recognising Cheryl from Gosport amongst others. I then had to suffer passing the finishing line at 9+ miles, knowing I had to drag my tattered body out and back round the canoe lake for nearly a mile.
I finished feeling worse than I've felt after most marathons. Fortunately I don't seem to have done myself any harm. I feared the virus might flare up again, but after 3 days all seems well.
The girls done good, as they say, with Shelly and Amanda coming in close behind me to score some solid points and keep us 2 places above the drop zone in Division 1. Marilyn, Nicola and Carol scored well for the B team, leaving us 5th in the B league - going well!
I'll spare you all the technical data, as splits are fairly meaningless on such a hilly course. What I will say though, is that I only averaged 145bpm for the race, lower than the average for the Abingdon Marathon. This shows how tired I was. Ultimately this race only scores in my training diary as a 10-mile marathon pace effort. Despite how I felt at the end, in recovery terms it does seem that this was a fairly gentle run. I hope I'm right about that, as I have the Southern Vet XC Championships on Saturday, followed by my first big training run in ages on Sunday.
Onwards and upwards!
I'd struggled through my UK:Athletics 'Fitness in Running and Walking' course the Saturday before and taken to my bed on the Sunday, not to resurface until Thursday. I possibly exaggerate there, but I felt pretty darn rough for a good 4 days. (Did I mention I'm now a qualified 'Fitness Leader'? but I digress).
I missed the club sessions last week, but by Friday felt OK for a gentle 4 miles. A gentle 5 miles followed on the Saturday, and I felt ready for Ryde the following day. OK, I was still a bit snotty, but the fever had gone for 3 days now. How hard could 10 miles be?
'Very hard' was the answer.
The course was described as undulating on the Runner's World website, but as I said this on the ferry, a voice behind (Sara from Eastleigh) shouted out "It's hilly!". It was!
The weather wasn't too bad: a chilly westerly to run into along the seafront, but the sun came out for the second half of the race, and running through St Helens and down into Seaview it was rather lovely - nice to see the Spinnaker Tower come into view across a blue Solent as we headed down the steep hill into Seaview.
Ah, the hills! There are a couple of flat bits on the seafront in Ryde and Seaview, but this is the toughest 10-mile road race I've done. You get the flavour of the course after the flat loop of Ryde canoe lake, as you head up the hill out of Ryde to join the course of the Brading 10k past Tesco. It's then undulating all the way until a steep downhill into Seaview and a mile of flat seafront. I was feeling quite weak by then and wondering, as Ryde pier came into view, if I was going to be able to keep going into the headwind all the way to Ryde, 2 miles away. I needn't have worried about the wind though as we turned off Seaview seafront and up the steepest hill of the day - cruel.
I hadn't felt too bad for the first few miles, even managing a chat with an IOW Road Runner about how a marshal had tried to stop us to let some traffic through at the lights. (The nerve!) The hills kept coming though and my legs got progressively fatigued as the race wore on, despite my heart rate monitor showing quite a low heart rate (when you're tired your heart rate drops, which is the opposite of what some might imagine, but it's simple physics that the slower you go the less energy you are expending and the less oxygen you need). I'd been chasing various runners with some success in the early stages. By Seaview at 7 miles I finally caught Anita, newly signed for Denmead, but the wheels were starting to come off and she later eased back past me. With the cruel hill out of Seaview, the world started passing me. On the hill down into Ryde, when I'd normally expect to be passing people (I have no fear downhill!) I was again overtaken, recognising Cheryl from Gosport amongst others. I then had to suffer passing the finishing line at 9+ miles, knowing I had to drag my tattered body out and back round the canoe lake for nearly a mile.
I finished feeling worse than I've felt after most marathons. Fortunately I don't seem to have done myself any harm. I feared the virus might flare up again, but after 3 days all seems well.
The girls done good, as they say, with Shelly and Amanda coming in close behind me to score some solid points and keep us 2 places above the drop zone in Division 1. Marilyn, Nicola and Carol scored well for the B team, leaving us 5th in the B league - going well!
I'll spare you all the technical data, as splits are fairly meaningless on such a hilly course. What I will say though, is that I only averaged 145bpm for the race, lower than the average for the Abingdon Marathon. This shows how tired I was. Ultimately this race only scores in my training diary as a 10-mile marathon pace effort. Despite how I felt at the end, in recovery terms it does seem that this was a fairly gentle run. I hope I'm right about that, as I have the Southern Vet XC Championships on Saturday, followed by my first big training run in ages on Sunday.
Onwards and upwards!
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