Ironed like a lion (in Hove)   2 comments

Monday’s track session was another combination of fast bits and slow bits. This week it was (5 x) 300f, 100j, 300f, 100j, 300f but the middle rep increased by 100m each time. I didn’t push it too much as I had plans for many hard runs over the coming days and Rob was going on holiday for two weeks so I felt I should fully utilise my final opportunity to annoy him. It was still a good session though and I wasn’t wholly idle.

On Tuesday I went out and did a hill session which is something I haven’t done for ages. I had already decided to try a hill slightly closer to me than King George. It turned out not to be that much closer but was less steep and not as long but made a good loop for Kenyan hills which was to be my session for the morning. The hill is around 300 metres long and a 10% gradient. The full loop is roughly 800 metres (300 up, 100 along, 300 down, 100 back to the beginning). As the hill was a mile or so of hills away from home I thought six loops would be fine. I soon discovered that is was incredibly windy on the downward stretch so I had to work on these sections too. all in all this was a hard session but all the better for that as I haven’t really pushed myself for ages.

In the evening I cycled over to Hove Park for Tom’s session which was to be 5 x 1k. He had us running a loop I haven’t done before but I was good as it kept it mainly flat which is always a bonus in my book. I wanted my ks to be as close to 4 minutes, consistently, as I could manage. I was rather surprised when I completed the first in 3.46. Eeek! Had I peaked too soon? No. 3.48, 3.47, 3.50, 3.50. Excellent. I was very pleased with this session.

On Wednesday morning I set out alone on an LSR. I decided to do it a little bit faster as I hate running LSRs on my own so at least this would mean it was over with more quickly. As I don’t have a watch anymore I don’t know what pace it was but it felt faster than normal which was the aim. Not fast. As that would be a LFR.

In the evening it was Run Club so I ended up doing reps of various distances at perceived efforts of 60 – 100%. This was hard work but I really enjoyed it.

On Thursday it was time for Tom’s annual track 10000. Emily kindly said she would pace me for 41.30. I like having someone to MAKE me try as I’m often not good at doing it myself.  

Looking nervous knowing it was going to be HARD (emphasis especially for Emily)

  

Looking fine in the first laps

 Mostly I looked like this though


Me = dead. Emily = totally fine

 

I don’t even remember this photo being taken. Why am I so sweaty?

Thank you very much to Gill for unknowingly “letting” me use her photos

 

Emily’s Garmin splits so basically mine too

Emily did an excellent job spurring me on all the way round and I can safely say I feel I tried as hard as I could the whole way round … and round and round and round. And round. I was slightly disappointed that my time was only 41.48 after putting in so much effort but I must remember I haven’t done anything proper for ages whilst being and ironless weakling and one cannot put in more than 100% effort so I must be pleased. It has inspired me to bloody well get on with and get back to 2013 speeds. Although actually I reached those again for 5k earlier this year before my stupid idea to stop taking the iron.

Massive thanks to Tom for organising this and getting it officiated so it now appears on Power of 10. Thanks also to Camilla for her lap counting and encouragement.

On Friday I went for a 3 mile run of indeterminate speed (fasting in parts) as I felt guilty at my slacking. I’ve been reading too many runners’ autobiographies.

Hove Prom parkrun was back on this week so I cycled down. It was probably the least windy it will ever be there. Only a slight wind coming from the south east. This meant I had no excuses for a crap time (like my previous three). I had told Emily I would find anything under 20.30 acceptable. I had a new plan: set watch to count down from 20 minutes and see how far I was from the finish when it beeped. I set off at what I felt was a sustainable pace. It was no doubt too fast but I don’t feel I dropped too much. I passed 2.5k (I don’t know where the k points are) in 10.05 so as long as I didn’t slow down too much I was going to be at least sub 21 which I haven’t managed here yet. The fear of my watch beeping whilst I was still miles away from the finish helped spur me on, along with imagining Emily shouting at me that it was all in my head and I had more in the tank. The beeping started in the home straight but the line was in sight (thanks hi vis signage and marshals) and I made it over in 20.25. So only a 15s drop in the second half. Excellent. Two excellents in one post? Good grief!


I rounded off a 47 mile week with 3 x 8 minutes at 80% perceived effort. It was very hot. Nothing now until track tomorrow evening.

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2 responses to “Ironed like a lion (in Hove)

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  1. I just did my first parkrun, and I’m addicted 😀 Congrats on smashing the training this week!

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