A Funny Smell

Chronicling the adventures of a novice runner with lofty goals as he trains and (hopefully) progresses

[afunnysmell]

Parkrun Saturday and Long Run Sunday

The Program demanded I do 8km slow on Saturday, but I got lazy and only did the 5km of Parkrun.  Not even close to a PB, but at the same time I don’t feel like I pushed particularly hard for that time either.  My splits were 5:54, 5:36, 5:40, 5:26, and 5:03, so I’m happy enough.  I was only supposed to do an easy 8km anyway.  I was thinking afterwards that the training I’ve been doing recently is obviously helping because I’m finding that I can run faster for longer and recover much more quickly.  Maybe because it was cold - 7 or 8 degrees celsius?  And yes, I appreciate that my North American friends know what cold really is!  But a light frost is about as bad as it gets here.

Long Run Sunday was supposed to be 19.3km according to The Program.  I guess that’s 12 miles or something?  Anyway, I got to do a nice reasonably flat out and back along the river in the late afternoon/early evening.  Very pleasant, nice and cool, and great views.  I really need to get me a camera of some sort that will allow me to take photos while I’m running so I don’t have to stop.  I semi-surprised myself - this was my longest run by 2km and I was a little concerned I wouldn’t manage it.  In other news, the raspberry Endura gel I had today was...interesting.  I also took half a dozen jelly babies.  Made it reasonable comfortably with more or less even splits (all within 15 seconds/km of each other).

This week I’m supposed to do 10K on Tue/Thu/Sat, and 5K on Tue.  My Sunday Long Run is meant to be 12 miles again, but I have a 14K race lined up.  It annoys me to break from The Program to a significant extent, but I guess race conditions for 14K will be almost similar in terms of stress on my body to a 19km long run.  Maybe I’ll park 5km away and run back to the car after.  Hmm...

[afunnysmell]

Threshold Thursday

The Program told me to do a mile slow, followed by 4 x 1 mile fast with a 2 minute slow/rest between (I did a fast walk/slow jog) each, and a 1 mile slow cool down.  So I did.  I’m reasonably happy with my pace (for a novice) - I was sitting around 6:15/km for the slow warmup and maybe a little faster for the cooldown mile, and the fast miles were all around 5:15/km or so, although I think my last one dropped off a bit to about 5:20/km.  I kept having to slow myself down, but I think I was consistent enough.

Tomorrow 8km slow, and 19.3km long run on Sunday.  Enjoy your weekend folks :)

[afunnysmell]

Just a very slow 5K today

Nothing special, just stretching the legs and going about as slow as I could.  I think it was intended as a bit of a recovery session after the speed session yesterday.  I ran along a path I’ve never taken before though, so that was pleasant.  Again I’m reminded that I live in a really pretty city.

10K tomorrow - 1 mile slow, 4 x 1 mile fast with 2 minutes slow recovery, 1 mile slow cooldown.

[afunnysmell]

Beginning of speed block

Today was a 1 mile warmup (ended up being just under 2k) followed by 12 x 400m fast reps, and a 1 mile (going back, so just under 2k again) cooldown.  I had in my mind that I was going to stay at my 5K pace for the 400m reps, but apparently either my 5K pace has gone up, or my body wasn’t listening to my mind, because I ended up doing all of them at about 4.30 - 4.35 pace which I was pretty happy with.

I ran alongside the river because there’s a section there that has markings every 100m for 1.5km so it’s perfect for this kind of rep since I don’t have access to a 400m athletics track.  It also helps that it’s a lovely view and you often get a nice breeze.  The worst part is that it’s very busy, so you often have to dodge people and try to avoid getting run down by cyclists.  It’s accessible, it’s pleasant, and it’s free, so I’m all for it.

Slow 5km tomorrow, then 8km on Thursday with a fast 5km in the middle. I think there’s 6 or 7 weeks of speed sessions ahead, so with any luck I’ll make it out the other side.  Onwards!

[afunnysmell]

A weekend, new shoes, and the end of Recovery Week.

I missed my Saturday 4 miles, so I made sure I got my Sunday short long run in. 10K of circuitous track (some of which I did twice for the distance) around some pleasant parkland. 

I went shoe shopping on Saturday and ended up with a pair of Nike Zoom Pegasus 32. I'm pretty sure all those words are in there I'm some combination, and maybe not in that order. They were on mad sale from a factory outlet place near me, so I got them for about 7% off retail. But they're comfortable enough and they'll do me for rotation shoes until my new Brooks Ghost 9s arrive (who knew shops wouldn't stock size 15?). My New Balance 1080s are starting to get a little bit tired with 450 km on them. Tried the Nikes out on Sunday and they went better than I expected they would. 

So this week I'm back into it with a couple of speed sessions, a couple of slow runs, and a 19.3 km long run (is that 12 miles? seems pretty far) on Sunday. 12 x 400m fast reps tomorrow. I'll see how that goes....

[afunnysmell]

OK, pump was a dumb idea

So Monday I did pump at the gym, which I’ve never done before.  This week is recovery week, so I’ve only got some slow short runs to do and I figured it wouldn’t kill me to do pump.  Well, apparently I was wrong.  My legs are SO SORE.  I spent most of the second half of my run cursing my legs, running generally, pump class, and my training program.  So sore.  But I made it (with an early 5 second pause to take the photo).  I spent most of the first 6.5km telling myself to slow down, and the last 200 metres not caring any more.

I’m trying for almost complete rest today (as far as possible), and I’ll have another 6.4km “slow” run on Thursday.

[afunnysmell]

Weekend Endeavours - including nipple chafing!

The program said 8km slow on Saturday, so I just did three laps of my parkrun and called it near enough.  I managed to keep the pace down, but even still, it’s sitting around what the program is calling “fast”, so I don’t know.

Sunday was supposed to be 17.7km - 11 miles - with a “fast” 5km in the middle, but I figure that I’m pretty close to their “fast” pace for most of the run anyway.  I continue to work on fuelling during runs.  Sunday I took a few red frogs and a gel with me.  I ended up walking about 200 metres while I ingested the gel (at about 13.5km) because it was really rich and was sticking in the back of my throat so I was finding it difficult to eat and breathe at the same time.  While it was tasty and did its job, I don’t think I’ll be trying that one again.  A different one next time!

So I promised talk of chafing.  *sigh*  First time for me.  Sunday was drizzly rain, which made for a highly pleasant and cool run.  Except (and I didn’t consider this at the time) the front of my shirt got wet from the rain and started rubbing.  I felt a bit of stinging for the last 5 or 6 kms, and hoped it wouldn’t be too bad.  As it turns out when I got home and jumped in the shower....chafed nipples are no joke.  I’ll be investing in some nipguards or similar.

Started on the gym work this week - pump class today, Pilates Friday, and a choice of pump or suspension on Wednesday (willing to take advice on that - I don’t really know which to do).  Running-wise, this is a recovery week in my program, so I only have 3 x slow 6.5km during the week, and a slow 10km to do on Sunday.  I think I can manage that...with some bandaids.

[afunnysmell]

My city is beautiful

I’ve never really considered it before, because I’ve spent little time by the river during daylight hours.  I often run along the river in another part of the city, and it’s very nice, but it’s usually evening/night when I’m doing so.  Thursday I did my 1 mile slow/3 miles fast/1 mile slow run in the late afternoon and I was struck by just how pretty it really is.  The run was nice enough, but I’m more pleased with my new appreciation for my city.  8 slow km on Saturday, then 18km long run Sunday (4 miles slow, 3 miles fast, 4 miles slow).

[afunnysmell]

Long Run Sunday + “Slow” Run Tuesday

Apparently I didn’t feel like doing a slow run today.  I think my body just wanted to stretch out a bit.  That, and I needed to get back in time to meet my wife and catch the train home.  Anyway, I headed out after work (training, actually) for a quick 8km and felt good all the way through.  Next time I’ll have to make sure I slow down a bit though.

Sunday was an interesting experience - I kept a really steady pace all the way through - I was between about 6:15 - 6:35 for most of the run, although there might have been a slightly faster downhill kilometre or two, and there was definitely a slower uphill one (6:55).  I tried a gel for the first time ever (Endura Vanilla flavour), so I actually stopped, paused my watch, and walked slowly around in circles while I ate it (do you “eat” them?  Drink them?  Ingest them?  Take them?  I’m not sure what the correct term is).  To be honest, I think next time I’ll keep moving - it was actually a bit much at once, so I can see how it would work really well if I was moving at the same time.  I also paused for a stretch at about 11kms because the bottom of my right calf was really sore.  I walked 100 metres or so to try to stretch it out.  Other than that, it was a really enjoyable long run.  I was meant to do 16km, but my loop got me 15.37.  This week is 17.7km, so I’m going do the same loop but add about 2.5km in the middle to get the distance.  This is the first week where I have to start off slow and do a few miles fast in the middle before going back to slow.  Thursday is the same - 1 mile slow, 3 miles fast, 1 mile slow.  We’ll see how it goes I guess. Technically, according to the program I’m following, today’s 5:42 average is well and truly fast, so I think I’ll be fine on Thursday.

[afunnysmell]

Parkrun Saturday 5K

Saturday morning means Parkrun, usually.  For those that don’t know about it (it’s not running in every country), it’s a free, timed, 5K run with no prizes or anything - it’s designed to get people out of the house and running or walking.  People run with dogs, kids, even prams.  Sometimes there’s dressing up.  The aim is include everyone that turns up and encourage healthy living and well-being.  Check it out at http://www.parkrun.com/ and see if there’s one near you.

My program said 8km slow yesterday, but I only did 5km and accidentally got a PB.  I didn’t go out with any plans of running fast or hitting a particular time, but it happened that way, apparently.  It must have just been all the right conditions - weather, atmosphere, my ongoing attempts to adjust my form/gait/cadence, nutrition, sleep, etc.  Anyway, I cracked the 27 minute barrier (official time is 26:51 - I didn’t hit stop on my watch quick enough after I finished), which is pretty quick for me.  Pretty happy with it, even though it was accidental.

Anyway, 16km on the program for today.  Good luck to @runningwhilenotdying at the Toronto half marathon today - you’ll smash it :)  And congratulations to @running-engineering-cats and @lindsayisfindingflow on the Indy mini finishes!

[afunnysmell]

Running is horrible

At least sometimes.  Like today.  I think I need to follow my own advice - the best thing about a bad run is the next one is usually awesome.  Saturday better be great.

I was meant to do 1 mile slow, 1 mile fast, 2 minutes recovery, 1 mile fast, 2 minutes recovery, 1 mile fast, 1 mile slow.  I did 1 mile slow, 1 mile fast, 2 minutes recovery, and about half a mile fast before my gut and my legs betrayed me.  I don’t understand how I can do 15km on Sunday and 8km on Tuesday and burn out after 3.5km today.  Maybe my “fast” effort was too fast?  I tried to keep going after I did a bit of stretching, and made it another 1.3km before I had to stop.  Stupid sport.

I decided I need to stretch more/better so I did some yoga tonight (thank you @yaboymillhoy - check out his yoga/stretching/recovery videos at https://www.youtube.com/user/yaboymillhoy), and I’ll hit up the gym tomorrow for the usual Friday morning Pilates class.  I’ve resolved to work on body strength a bit, so I’m going to start doing 3 gym sessions a week - pump (which is apparently a strength and conditioning thing?) on a Monday, pump or bodyweight suspension on a Wednesday, and Pilates on a Friday.  Everybody I know who’s any good at running has a reasonable strength regime, but then it seems like the elites don’t focus as much on strength.  I don’t know.  Confused.  I’ll give it a try and see what happens I guess.  Worst case I stop doing it.  Best case it helps my running :)

[afunnysmell]

May is off to a reasonable start

8km this afternoon.  Not 100% happy with this run because I had some indigestion or something at about 6km so I ended up slowing to a walk to recover for a few hundred metres.  Happily I managed to recover sufficiently to punch out the last mile without too much discomfort.  I was also er...gastrointestinally uncomfortable for much of this run.

My wife bought me a shirt while she was away at the World Masters Games in Auckland.  This shirt was only available at the merch tent at the Games, so unless you were there (or know someone who was) you’re not getting one.  You can’t order these online, etc.  The most amusing part is that today’s run was along a bikeway and all the lycra-clad were giving me envious looks.  Or maybe I just look funny.  I don’t know.  Anyway...

So, my lessons for today - work on day-to-day and pre-run nutrition, and try to get more sleep.  Also, I must try to avoid doing “easy” runs too fast, especially when they’re reasonably short so mentally I can knock them over fairly quickly.

This Thursday is the first interval training on this program, and it starts off reasonably easily with a slow mile followed by a few mile repeats with 2 minute recovery, finishing off with another slow mile for a total of 5 miles + recovery.

[afunnysmell]

Long(est) Run Sunday

This week I was kind of mad because my wife was away and I was unable to do my Thursday and Saturday runs due to a lack of babysitting availability.  I was desperate to get this long run in.  She arrived back last night, so thankfully back to ‘normal’ this week - I’m expecting to do 2 x 8km slow runs, an interval session of 3 x 1 mile with 2 minute slow recovery, and a 16km long run this week.

Yesterday was supposed to be 14.5km/9 miles.  To complete the loop I ended up doing 15.3.  I have to say it felt really good.  I felt stronger than I did on the Sunday before, and I’m starting to experiment with water and carbs etc.  Yesterday I took a couple of lolly snakes with me and went the opposite direction so I had water available later in the run, but not available as early.  (Last week I struggled later in the run for lack of water)  I think I’m going to invest in a flip belt with a small water bottle in it.

Longest distance and time for me so far, and a 10K PB as well.  I’m feeling more confident about the half marathon in August.  I guess that’s the point of doing the training.

[afunnysmell]

Oh I do like to be beside the seaside

The Program said (and we all know we must follow the program, right?) I had to do an easy 6.4km today.  The distances sound odd, but really they’re just miles converted to kilometres, so today was a 4 mile day.  Problem is that I took off a little fast for my liking and instead of it being an easy run it ended up being a race (at least in my mind) to make sure I got negative splits all the way.  And I did.  (I also forgot to stop once I hit 6km, so there’s a few minutes of walking/cooldown there as well which screw my average pace right down)

This really is a lovely spot for a run.  It’s tempting to enter the Jetty2Jetty run in July which uses the same paths.  It’s such a shame that it’s so far away from my place - an hour drive each way.  Fortunately my sister lives close, so we got to catch up.

[afunnysmell]

Long(ish) Run Sunday

Well, it was long for me - it’s a PB for time AND distance for me today.  Yeah, I’m not fast, and I envy @runningwhilenotdying‘s pace.  But I did it, and I stuck to the program (11.3km/7 miles easy pace today).  That’s a grand total of a bit over 33km (a bit under 21 miles) for the week (my longest ever week - another PB right there).  Oh, and my fastest 10K fell in there somewhere as well.

I had fun anyway.  Next week is another easy week, but a touch longer - slightly over 35km (around 22 miles).  The week after I start doing a bit more speed work and interval training.  I’m sure I’ll live.  Right?

[afunnysmell]

Happy Birthday Augustine Heights Parkrun

My Parkrun turned 4 today.  The program said to do an easy 6.4km, so I did an easy 2 laps of the parkrun course (5km), then added another 2km to reach my required distance.  It was certainly at an easy pace, and well off my PB for that course.

Several training plans base the training on time, while others base it on distance.  I’m not sure either way, but I do know that races are measured in distance not time, so I’m inclined to go with a distance-based plan - at least for now, or until I know better.

I have 12km planned for tomorrow evening.

[afunnysmell]

It feels good to work hard

Today I was supposed to do an easy 6.4km/4 miles, so naturally I did a speed session instead.  Turns out I did slightly more (6.53km), and it certainly wasn’t an easy session.

I had planned to do a nice easy jog beside the river - maybe 40 minutes or so - but because I tend to go out after work, I usually have my bag with me with my running clothes/shoes in it, which ends up containing my work clothes/shoes after I change.  Since I am a member of a running club that leaves from a location near work, I have the opportunity to leave my bag while I run so I don’t need to worry about finding a locker somewhere.  So, tonight they were doing a speed session so I thought I’d join in purely so I had somewhere to drop my bag off.

We did a gentle 1km warmup, a few stretches, and some short strides to get things flowing.  The main session was 3 sets of 3 x 200m fast (I ended up doing about 4:15 pace) with 200 metre jog recovery (about 5:45 or so), followed by a 1km time trial (4:40).  Easy jog back to pick up my bag, then chocolate milk and cashews on the train home.  Gotta to get the protein and carbs in for recovery, right?

It was hard work, and I’ll probably be sore in the lower legs tomorrow, but it felt really good. One more 6.4km/4 mile run - Saturday, likely - and a “long” run of 11.something km/7 miles on Sunday to round out week one.  I’ll have two days off before then, so I should be fine.  I hope.