XCL Stopsley - Sun 18/12/11

Head over heels for cross-country

I'd taken an easy week after the half-marathon and, despite the frozen conditions, was feeling quite up for a race (even a XC one). I cruised down the first steep hill with ease and confidence. The second downhill section seemd to be following suit - boy, this was to be the big comeback-statement for sure! Alas, nearing the bottom, I performed the 'rear over mammary' manoeuvre and my left hand, right knee and right ankle slammed into the frozen Chiltern turf!

<<< hey, look at the 90 deg angle on that arm!! Thanks Brian for capturing this fine running form ;o)

My right leg felt shaky and I couldn't put any weight on it for about a minute. Sadly, I had to hobble may way back to the start for a DNF.

After a few hundred yards the need to limp had eased and, as I write, my knees are bruised and stiff, with just a slight swelling on the right. On the plus side, I did get fussed over a lot after the race, not least by the NHRR ladies, so every cloud ... ;o)

Team NHRR

The men put in another strong performance to win for the 4th race in a row. Despite missing several of our faster runners, the ladies put on a good show to ensure we came 2nd overall in the race. With other team's results going in our favour, I think we will have actually strenghened our position at the top of the overall table, despite falling off the top perch for the first race this season. More details to follow when results published.

Bedford Half-marathon - Sun 11/12/11

A step in the right direction

All in all, a good morning's work. In the context of not having done enough over-distance training, the tough course and the windy weather, 1:25:08 (6:30/mile) wasn't a bad effort. It's a good base to work from and if I can sustain another few months of good training, I am confident of getting back in 'the zone'.

A first for 2011

I've entered a race all by myself!

Whatever the performance, it's a milestone. I did 3 of the MWL road-races and all the XCL races to-date, but I was entered in those by the Club. I'm possibly not in great half-marathon shape, but will be doing the Bedford HM in the morning anyway - just fancied it...

NHRR XCL 27/11/11

Squirrels still flying high






















Team NHRR

Men came 1st, Ladies 2nd and we were 1st Overall. This also leaves us replicating these positions on the cumulative tables after 3 races. On the Overall table (see above) we are now 3 match-points clear plus a very healthy 'goal difference' (place-points) advantage.

Team Statto

I was very pleased to finish 39th man in a large field, compared to 49th only 2 weeks ago. There wasn't a huge time-span covering the next 10 runners ahead, so with improving fitness, I hope further gains can be realised over the final 2 races.

NHRR XCL 27/11/11 - Preview

Wot, no Greenway?!

Would you believe it? A large section of our traditional route has been sand-and-gravelled Greenway-stylee and I for one was beside myself with glee at the prospect of long stretches of semi on-road running in a XC race! Alas, the dream is dead, and the opening and closing sections of the course have been re-routed to by-pass all that lovely new running surface. At least the formerly heavily rutted and muddy section just past the scout hut (now resplendent with rubble in-fill) remains, which means no more fighting to get on the 6-inch wide racing line up against the hedge!

Click on image to enlarge



As you will see from this lovingly prepared map above, the course has not changed that much, with the start/finish simply perpendicularly adjusted to point along Wymondley Road rather than down the hill towards Willian Road. This event has been snowed-off for the last 2 years, so I am actually quite looking forward to it - well as much as I am capable of looking forward to a XC race anyway!

To further enhance your unbridled anticipation, here is the new course elevation profile. Approx distance = 4.6 miles.

Seventeen Come Sunday

As I strolled out one November morning, One November morning so early...

What a lovely morning today! Set off in the mist and finished in the sunshine. Intended to do about 13M, but ended up doing over 17M as I was enjoying it so much. Even better, I managed it at 7:10 mile-pace without working too hard at any point. Average HR only 137 bpm (marathon effort circa 150-155 for comparsion).

Fartlek Session 15/11/11

A small gift for Sibbo...
The main reps are not as fast as they look (note elevation change in metres on right) and the 3min intervals are not as slow as they look for the same reason.

Shuttleworth XCL

Squirrels at top of tree again!

Another dominant performance from both the gents and the ladies saw us romp to overall victory in race 2. to follow up the same outcome in race 1. After 2 races we now top both the Men's and Overall tables and are 2nd in the Ladies' table. Full details can be found here.

Here is yours truly, clearly in a confused trance, wondering why there are so many steep hills and no tarmac.

I thought I ran a much better race than at Wellingborough (51st) and was convinced this would be rewarded with a much higher placing this time, so 49th was a bit deflating. However, some statistical digging improved my mood (a bit). Firsly, there were 314 chaps running vs only 277 last time. Secondly, of those runners who finished near me last time (and who also took part in race 2.) I finshed ahead of 5 and behind only 1 of them. So there you go, a significant improvment after all!

Training is still going well and I think a 'step-change' performance is overdue. Watch this space!

Biggleswade AC XCL - Shuttleworth - Preview

A very pleasant setting for the latest 5-mile off-roader

This will be the XCL's first visit here since November 2007. No streams to cross this time, but there is a small lake to run around on each of the 2 laps where the course narrows considerably. This section of the course also constitutes most of the flattish section of each lap which can be seen on the elevation profile below. Looking at the course map on the XCL site, it looks like the route is pretty much unchanged from the one used in 2007.





Click on image to enlarge

Wellingborough XCL - some reflections

The Course

Ouch - this course is much tougher than it looks - those up-and-down zig-zags may be short, but they're not sweet! The stream-crossings were not as bad as I had imagined, but I'm not a fan of this kind of feature in a XC race (regular readers will realise I'm not a XC-fan at all ;o)). I thought the route narrowed too quickly for the size of the field and the first lap was a bit congested. Apologies to the runners I squeezed through assertively in the downhill section near the end of lap 1! Overall, the 3-lap route in a park-setting was an interesting variation.

Stream-crosssings? You're off your trolley!


Team-NHRR

Ladies 3rd, Men 1st, Overall 1st. Great start to our title defence!

Team-Statto

My first race since July and it felt like it. Despite some encouraging training sessions of late, my legs felt flat from the off and by the end of the first lap, despite starting conservatively, I had to ease back and settle for a good work-out. There's still something missing - race sharpness, endurance, unwillingness to endure discomfort, good sleep habits, inner peace and harmony - maybe all of these?! Project Lazarus may have been closed down, but there remains a considerable amount of resurrection work to be done.

Wellingborough XCL 30/10/11 - Preview

It's time for hills, mud and water-obstacles!

I have done some special digging to present this amazing data for you as we've not run this course for quite a few years and I never have. It's in Croyland Park and full race details can be found here. It's an undulating 3-lap course (1st lap a bit shorter) and you have to cross the brook 4 times (without the aid of a bridge)! Total distance is about 4.8 miles.

Click on the image to enlarge and reveal more exiting information!

Aquarium Update

It's official - Statto is back

After experiencing serious 'water quality' issues for most of this year (ongoing), with fish frequently found gulping for air at the surface of their cloudy tank, the situation has sufficiently improved to allow more energised breathing and swimming. Consequently, general training volumes and fitness levels, whilst still to reach the dizzy heights of 2009 and 2010, lead me to conclude that the Lazarian epoch has concluded (May-October 2011).

Another natural consequence is that I feel able to get back into the exiting world of NHRR race-data gathering and manipulation. I know that there are, quite literally, at least 2-3 people who have missed my regular and imaginative feats of sorting, filtering and presentation. To those few (and any others who aspire to fandom) I say this - your wait is over.

Water quality issues in the aquarium are still subject to sudden and unexpected variations for an unspecified period and this may impact on swimming and buoyancy efficacy from time to time. Stats are 'sold as seen' and frequency as well as quality are subject to variation without notice.

Look out Lazarus...

... Statto may make a comeback!

I think the 7x 800m session last night may mark a watershed in my running-recovery. My average mile-pace across the 7 reps was 5:42, and whilst the recoveries were 2m v the usual 90s for this session, I am very encouraged by this. On the 90s recovery sessions, my average pace is normally about 3s/mile faster than actual 5k race-pace. Even doubling this to 6s/mile to allow for the 2min recovery (more than generous), this still equates to around 5:48 mile (18:00 for 5k). Adding 15s/mile to get 10k pace gives a 10k time of around 37:40.

Apart from the analysis, and perhaps equally telling, was how I felt during the session. I felt light on my feet virtually throughout and managed very even splits without over-doing the effort. The other key point is that I have started to both look forward to and enjoy training sessions again. If I can see out the year with continued consistent training, I think I may even contemplate a race at some point ;o)

10k at Marathon Effort

Another encouraging workout

An undualting solo jaunt around Letchworth (a man must have quality time with himself) with an average HR at 84% of max generated a pace of 6:42.6/mile (2hr 56m marathon pace). Naturally, I don't currently have the endurance to do that for 26.2 miles, but it is nonetheless a good indicator of improving fitness. At this rate, I might even become a runner again.

If I was asked...

"how did you become the runner you used to be?"

I might reply

* 4 years
* 8000 miles
* 115 races
* 214 training sessions



Simples!

One swallow does not make a Summer...

... not even an Indian one, but...

... my 5-mile recovery run today teased me with a seductive suggestion that my form could be about to enjoy a step-change. Either that, or it was a statistical blip. After last night's session, I'll go with the glass-half-full option for now. You will also notice the preceding downturn caused by tiredness and my dislike (wrt running) of warm weather.









Click on this image to 'go large' (no potato wedges)

Midnight Express

Late-night reflections on 5x 1200m session

I've been feeling rather tired for the last week and have had to cut both mileage and speed. The unseasonal mini-heatwave hasn't helped. Hopefully this lull has helped me recover and the signs earlier tonight were encouraging. This is supposed to be a 5k-pace session, but with 2-min recoveries it's possible to go a little faster than that I think and still maintain consistent rep-times. Even so, I was very happy, and pleasantly surprised by my work out.

...................(mile-pace)
Lap 1 4:28... (5:59)
Lap 2 4:20... (5:49)
Lap 3 4:20... (5:49)
Lap 4 4:16.... (5:43)
Lap 5 4:21.. .(5:50)
Av..... 4:21....(5:50)

If this truly reflects 5k-pace, that would equate to an 18:10 5k and about a 38:00 10k. As indicated, I think this session may be a bit flattering 5k-pace wise, but even a 38:30 10k would represent a significant improvement in form. Let's see what the next few weeks bring.

It's also sobering to remember that 5:50/mile was something that I regularly achieved and sometimes bettered over 10k races for most of 2009 and 2010. One step at a time... will Lazarus ever return to the glory days? That depends on a lot of things, but you know where you can find out!

4 years at a glance

Be still my beating heart...

Those readers who've been enthralled with my regular aerobic fitness updates (speed in relation to heart-rate) since the dawn of the Lazarian epoch, will no doubt be thrilled to see a similar analysis that covers almost my entire time at NHRR! The trend-line on this version is a 12-run rolling average. It provides a very accurate correlation with race-performance too.

Click on image to enlarge

Our friend in the North

Mr Atkins is leaving us :o(

Very sad to see James moving to Yorkshire (which is a place up North apparently). Clearly the draw of ferrets, racing pigeons and cold weather was ultimately irresistible.

James is a lovely chap and I can't think of a bad word (or anything approaching one) to say about him. Tears will be shed in Hertfordshire, but in Barton, the loss may be even more keenly felt, as they bid farewell to their 10k Champion!

Good luck to you sir.

Mini-recovery within a recovery

August blip left behind

Having got my body and mind (at least for now) back on track, 3 weeks of good work has seen me reach the fitness level I was at in early August. I'd estimate I'm currently in around 39-min 10k shape. Given life is a bit strange, I won't make any predictions about where I might be in a couple of months time however.

2011 just isn't going to happen

Running competitively simply requires efforts I can't maintain

Life is draining too much energy from me at the moment to maintain the level and consistency of training to run anywhere near as well as I'd like. Every time I feel I'm making a breakthrough, there's a set-back. I have to accept this and just keep a base level of fitness ticking over. Hopefully 2012 will see a rosier picture.

Interestingly, I managed a 9-mile XC run in the wind and rain this afternoon at 7:33 mile-pace (and with a bit of a hangover) - and really enjoyed it! This was almost purely running for it's own sake - a progression of sorts.

Mini-slump over?

Three reasons to be (more) cheerful

1. Managed average 6:11 mile-pace over the 'fast' bits of an undulating 2/4/6/8/6/4/2 fartlek last night, albeit with a bit more effort than I'd normally put into this kind of session.
2. Achieved a much improved heart-rate score on my easy (recovery) run today (see graph below).
3. The work-strand of my aquarium-life is finally showing signs of improvement. I think this has contributed to 1 and 2 above.







The latest dot hopefully suggests a quick recovery from my August blip.



Click on image to enlarge.

3 weeks in reverse gear

I've been a been a bit tired

On the face of it, it might seem surprising to see such a large drop-off in fitness through just 3 weeks of relative inactivity. However, set in context (the lurgy that refused to die and some work 'fun') perhaps not so surprising. The only way is up (again). How did I ever manage to average 45 miles/week for best part of 3 years?! I think that must have been someone else...

I went for a run today!

After a nasty little lurgy and some fish-tank strife I finally donned the running shoes again for a little 4.5M cobweb-shaker. Felt a bit rusty, but at least I felt able to run and no ill-effects noted.

Snot fayre!

Been feeling below-par all week and not run since Monday. Summer cold now in full flow - just in time for a week-end away - nice!

UPDATE 18th August.

Still not run since 8th August due to continuing lurgy-situation and legs feeling like two bowls of jelly much of the time. All nicely timed to co-incide with a long overdue R&R break too. Still, I'd rather have had the snot and headaches in Lyme Regis than at home/in the office. Now, where did I put the Nurofen?

Operation Lazarus - 12 weeks in

When faced with blips, keep an eye on the big picture



A click to the left will reveal a larger image


You can see the penultimate outing referred to in previous blog. Disturbance in the aquarium + hot weather = reduced buoyancy.

Oooh - rain!

I may even go for a run today...

I hate running in very warm weather, so imagine my relief to feel that cool, damp breeze coming through the bedroom window this morning.

It's also round one of the FVS 5k Series tonight, but I'm still not really back in race-mode, not least after a tough week in the Lazarus aquarium.

Maybe I'll still pitch up in Stevenage just to witness the "battle of the titans" aka Saville vs Mutton?!

PS - I did go for a run, and for a similar effort as per Tuesdays hot and sticky jaunt, ran 32s/mile quicker over a similar distance. Just goes to prove that I really don't like running in proper Summer weather (nor being stressed to within an inch of my life).

Thought for the day

"... if you judge a fish by its ability to climb a tree, it will live its whole life believing that it is stupid." Albert Einstein.

Stress is one of the most critical factors in fish health. Only by understanding the effects that stress has on fish, as well as being able to identify and prevent common stresses, can we eliminate this problem. As aquarists, we need to be responsible for the health and welfare of all of our fish. Provide the highest quality water, nutrition, and suitable tank environment. Introduce new fish carefully and always use a quarantine or treatment tank when necessary. If we work hard to reduce the stress in our fish, we can virtually eliminate disease and health problems in our aquarium.
[ http://www.liveaquaria.com/PIC/article.cfm?aid=88]

Operation Lazarus

The first 10 weeks

This graph shows how my aerobic base continues to grow (in line with mileage). Other things being equal, this has always been a reasonable guide to race potential also. The only disappointment so far has been my small (2lb) weight loss, which is surprising given I am consuming far less calories and burning many more. This might be due to me building up muscle mass at the expense of (lighter) fat. My trousers are certainly more comfortable than 10 weeks ago!

Clicking on the above image will enlarge it and increase your viewing pleasure!

The long and the short of it

The comeback is a long-game

Shorter races have never been my favourite, yet somehow I have completed the FVS 3k Relays 5 years in a row now - just goes to show what a team player I am! My time in last Thursday's 2011 iteration was 10:53, somewhat slower than the hoped for 10:40, suggesting that my race-form is a little slower than I thought. Still, it wasn't quite a full-out effort and I am still mindful of the need to enjoy running for its own sake.

My base fitness is still rising steadily and I am confident that by the end of the Summer I will be in respectable shape. Long runs are also continuing to feel easier, even as they gradually increase in distance and hilliness. Yesterday, I was pleased to complete a 14.5M undulating run with reasonable ease.

The hills fill my heart...

... with the sound of music

It's been over a year since I felt up to tackling the hilly long-run routes around Preston/Whitwell, but yesterday I felt brave enough to have another go. Considering the severe undulations (and windy weather) and without straining unduly, I was quite pleased to get around a 12.6 mile circuit a whisker under 7:30 mile-pace. OK, with a similar effort, I was doing near 7:00 mile-pace "back in the day" (early 2010!), but I think this was an important staging post on the journey that is "Project Lazarus".

A tale of two sessions

More encouraging signs

It's always useful to have comparisons of performances over the same training session. This one is particularly encouraging as the first session on 14/6 was a particularly good one at the time, so to have improved significantly from that in a month (with the same level of effort) is good news.

This would equate to approx 10k improvement of about 40 seconds and a 10k time of around 39 min. This is consistent with what I would predict from my aerobic-base analysis. I am happy with this from just 9 weeks of effort and still historically low mileage.

Aerobic base on the move again

After a bit of a dip during June, partly down to a prolongued chesty cold, my fitness now seems to be showing the benefits of a steadily increasing mileage base. My average weekly mileage over the last 6-weeks has been 28. Whilst this is still very modest by historical standards, it is generating better levels of performance than a simlar mileage did 4-5 years ago.


This graphs tracks relationship between effort expended and speed generated over easy-paced, short (<45 mins) runs.





Click on image to enlarge

A long run that DID feel too long!

One swallow does not make a Summer

After last Sunday's long run and no speed-work for a week, one might have expected another feel-good long-effort this week. but alas I ran out of steam on yesterday's long run after about 8 miles. I did manage to get to 12 miles at reduced pace, as I didn't fancy a 4 mile walk home. I think my main problem last week was lack of quality sleep (I must stop falling asleep on the sofa watching TV) and lots of work s***.

P.S - all is not lost however, as despite the above, this was the best long run since my comeback so far, at least in terms of average pace generated in relation to effort expended (average heart-rate). The glass is half-full!

A long run that didn't feel so long

Signs of endurance returning

I have now completed a run of between 9 and 12 miles for 4 consecutive week-ends. Until today, they had all proven quite tough and tiring. In all the runs, my heart-rate has averaged around 145 (80% of max). All previous efforts produced mile-paces between 7:40 and 7:50. Today, with a similar HR-effort, my mile-pace averaged 7:18.

I think the key is that, on previous runs, as well as the return for effort being lower in general, my HR has also risen sharply in the latter stages. Today, I felt comfortable throughout and the HR, apart from the normal up-ward creep over distance, remained stable. I think this is actually the most encouraging workout since my return to running.

Ironically, I almost skipped a long run altogether, as my calf and hamstring muscles have been feeling really tight since Thursday's race. I think leaving it until late on Sunday gave my legs just enough time to recover.

Midweek League 2011

Reflections, 7-weeks into my comeback

Personal - it’s more fun when the only way is up

I’ve completed (and enjoyed!) the final 3 MWL races this year, with 10k times of 42:19, 40:15 and 39:40 (latter projected from St Albans 7M time). This is a good and encouraging return from 7 weeks of effort, especially as I started very much from the basement fitness-wise. I’m still only averaging about 25 miles/week and have only shed about 2lbs so far, so there is lots of scope for future gains.

<<< Click on image to enlarge

The St Albans race-strategy went more-or-less to plan, with a steady first 2 miles, a good effort between 3.0-5.5 and the kitchen sink from 5.5-7.0! As in previous 2011 MWL races, this may not have produced the fastest possible time, but it did ensure that I finished strong and confident and looking forward to the next run.

Team-NHRR – down but not out

Alas, we finished 5th on the night and 5th over the series, which means, after 3 years in Div 1, relegation to Div 2 for 2012. I’m confident we will storm back with immediate promotion next year however! We just were not quite good enough this year in a 3-way battle with FVS and Barnet to avoid the drop. Normally there are 2 relatively weak teams in Div 1, however this year, any one of three teams could have occupied places 3-5. Never mind, because...

Were illness and stress masking fitness improvements?

Ask me tomorrow!

I had been a little concerned by the apparent tailing-off of my aerobic fitness indicator (and a couple of ‘below-par’ speed-sessions), but having been under the weather a bit for a week and then seeing a possible first sign of a new step-change, I’m more encouraged. Tonight’s MWL Div 1. 7-mile relegation battle may indicate if this is a statistical blip or not.








In any case, I intend to continue my recent practice of setting off steady and finishing strong as it does make for a more enjoyable experience. If it's not enjoyable, then there's not much point doing it!

Hopefully tomorrow, I will be able to report a great escape for NHRR after the battle of St Albans!

The road is long, with many a winding turn

11.6 miles on a warm, humid and breezy morning

Runs over 10 miles are still proving quite a challenge, but as it will do me good in the long term, I need to stick with them. Is it just me, but I can't remember the last run I did when it wasn't windy?!

Now, I'll have a mini-taper into Thursday's 7-mile MWL finale in St Albans.

The patient is in a stable condition

Base-fitness levels out in June as mileage does likewise

So, today marks 6-weeks since I started running again. How am I doing?


My base-fitness and recent speed sessions leave me concluding that my current 10k form would be about 39:40. One session had me thinking more like 39:00, but that was just a good night or an indicator of improvements to come. Mileage has averaged about 25 miles/week through June, so a 30 sec improvement in 10k form since Welwyn MWL at the start of the month is not too bad. In any case, I don't want (nor feel able) to push the mileage up yet. I think when I can manage consistent 30-mile weeks, another step up will result. I've been feeling a bit off colour for the last week or so, which might explain the dip at the end of the graph.

Resistance is futile...

... give in, it's the journey, not the destination that counts

This would suggest that the notion of being 'lost' during the journey is unfairly pejorative. The condition simply introduces more unpredictable, rather than necessarily less favourable outcomes. Running should be like this sometimes.


Whilst travelling through a black hole in my own universe, I managed to watch a good deal of the "Star Trek Voyager" series. The final episode seemed like a bit of an anti-climax at the time. This may have been more down to poor script-writing than anything deliberately profound, but either way, it did indicate that the end of the story is not always the point of the story.


Seven of Nine - no resistance required!

Over 4000 page-views on this blog

Thank you to all those who have stopped by since Feb 2009.



"Oh Pete, I so look forward to your insightful, intellingent and entertaining musings - please keep it up. P.S. - you're gorgeous!"



Jenny from Basingstoke

Best training session of the 'new era' so far

I'm starting to feel like a runner again

Just a shade under 5 weeks since I started again, this really felt like the first session where I was back in control of my running. All 6x 1000m reps were run at a fairly even '5k' pace (allowing for the fact that alternate reps were predominantly up/down hill) and at no time was I left straining or feeling the need to slow down.

The average mile-pace across all 6x reps was 5:54. On this kind of session, I've found it possible to achieve a mile-pace of around 6-10s/mile better than actual 5k race-pace. This would translate to a 5k race time between around 18:40 to 18:50 and a 10k time around 39:00 to 39:20. If true, this would represent another big step up in fitness since the Welwyn MWL 10k. Having said that, I've never done this session over this route before, so have no historic comparisons of training to race-pace.

I'd like to trust my instincts on this occasion, as this session felt so much better than any other over the last month.

First real long run of the Lazarian epoch!

Double digit tester leaves me kn***ered all week-end

10.5 miles? Pah, I used to knock this kind of thing out just for fun, but this one felt like 20 miles! Just goes to prove that my endurance capacity is still rather low, but a few more of these should put me in much better shape.

Aerobic base continues steady improvement

Nice reward for 3 weeks of effort



Click on image to enlarge

Welwyn Midweek League 10k

The results are in...

* Yes, I DID enjoy it!
* I stuck to the plan – steady start, pick up effort from 6k, finish strong
* Average HR only 166 vs typical 170 for me in a 10k, which reflects the restrained start.
* Time = 40:15, 2 minutes quicker than 2 weeks ago at Bishops Stortford
* Mile-pace quicker (only just!) than in Rotterdam Marathon in April 2010!

All-in-all, a nice evening out and a pretty good time considering I’ve only been back running for just over 3 weeks. In 2007 it took me 7 months to get from 42m to 40m for 10k, so it certainly does seem true that lost fitness is easier to recover than create in the first place.

I shall adopt the same conservative race-approach for the final MWL race and it will be interesting to see what another 3-weeks of training does to my fitness.

Unfortunately, the team results leave us in danger of relegation :’-(. I don’t think we are much weaker (if at all) than last year, it’s just that FVS have improved a bit and Barnet have decided to take the MWL seriously for a change!

I urge all Squirrels to make every effort to make it to the final MWL in St Albans on 30th June, as very small changes in attandance can have dramatic effects on results!! In the men's race last night, we were only 4 race-places (spread across all 12 scorers) behind FVS! If this had been reversed, we would now have same league pts as FVS rather than 2 fewer.

How it is (what might have been in parenthesis)

1. GCR.....34
2. SAS.....31
3. BAD.....18
4. FVS.....18 (17)
__________________________ the line of relegation-doom!
5. NHRR...16 (17)
6. BS ........9

Unfortunately, we are way behind both FVS and B&D in place-points overall, so would need to make a net gain of 3 league pts over one of them them in the final race. A tall order, but not impossible if we turn out in full-force.

I am doing a 10k race tommorrow...

... and I intend to enjoy it!

Well, it would be a waste of an evening otherwise wouldn't it?

I can guarantee that I will not;

* set a new PB
* set a new Club Record
* win any awards
* finish near the front of the field

I will give a measured performance and hopefully surprise myself a little. I am getting fitter every week and this race will be an expression of how good it feels to be back running again and being with friends.

Long live Lazarus!

The slow climb from base-camp

No need for oxygen mask just yet, but already getting a bit of a view of the tent



*** updated 3rd June ***



As fitness increases, you get more speed for a given level of effort. The level of progress on this measure in just 3 weeks is very encouraging.

Two weeks back in the saddle...

... and still really enjoying it!

15 days, 56 miles (OK - maybe a few too many), 3 training sessions and 1 race.


One advantage of starting virtully from scratch is that the only way is up. My aerobic fitness has improved markedy over this period and each training session feels a bit better than the last. Over the coming weeks the lbs should start coming off, which will help things along. My peak racing weight a year ago was 11st 7lbs vs my current 12st 9lbs.

I had a good 10 min out-and-back session on the Greenway last night, albeit in rather breezy conditions. Average pace was about 6:18/mile. Thanks to Adrian S and Mike B for keeping me going, especially on the return leg.

Next race is Welwyn Midweek League. As at Bishops Stortford, I intend to run the early stages conservatively and see how I feel from about half-way. Given my long lay-off, low mileage and lack of any run over 6.5 miles for over 4 months, my endurance is questionable. In fact, at the moment, 10k almost counts as a long run, so conservatism in a 10k race is probably still wise.

My first (full) training session of the new era!

16x 300m parlauf on the grass-track

Averaged 63s per 300m, which whilst about 10s/300m slower than this time last year, was still quite pleasing and I can feel the cobwebs falling off. It felt great to complete a full session and feel part of things again.

Thanks to Richard T, Martyn A and Tash for dragging me around!

More Lazarian Wisdom

* Average weekly mileage is the largest single determinant of improved endurance running performance. Other things being equal, the more miles you do, the better race times you will post. You may find this either reassuring or depressing, depending upon both your goals and your ability to sustain mileage levels that support them.

* I've found that a 7lb change in weight represents about 60s change in my 10k time. Unfortunately, my recent running lay-off has been accompanied by a gain of around 2 mins on the scales!

* Runners will eagerly adopt any new commercially available ‘miracle’ apparel or imbibed substance that has anecdotal evidence as to its efficacy. The placebo effect can be powerful, but invariably comes with a high price-tag!

* It's difficult to see where your feet are heading whilst running in sunglasses in unlit areas at twilight.

Some lessons wot I've learned...

...if I declare them publicly, I may be more likely to act on them myself!

Running should be good for both mind and body - it can be a social hobby and has intrinsic merits. Chasing PBs and prizes will help drive you on, but it is dangerous to let these totally dominate your motivation - unless you want your running habit to burn brightly but briefly. Eventually, we all reach a point where further improvement is limited either by one’s innate potential, the ageing process, or the amount of time and energy we can commit to further improvement (or even standing still). Therefore, in order to keep running, you do need to enjoy the activity for its own sake and be inspired, but not obsessed by, any goals you set yourself.

Training sessions are designed to prepare you for a future race. The paces you train at should be such as to maximise the likelihood of performing well in that race. You need to run at paces optimal to stimulate the required physiological adaptations for your target race – no more and no less. Speed-work in a group should help the required pace feel easier, but you are not racing your training partners. Save your competitive instincts for a race – they will serve you better there. You will perform better if you train in training and race in races!! If you’ve ever wondered why you can ‘compete’ with certain runners in training, but not in races, you now have an answer!

If you do take improvement seriously, beware! You will likely find it easy to push yourself to run harder and further than most, but not so easy to take to take regular rest. This is hard, because you need to take this rest before you feel the need for it - not after! When you are running well, you just don’t want to stop as you feel on fire, but if you don’t reign yourself in, your body surely will.

You can get a great buzz from taking part in races, but you don’t have to treat them all as full-out efforts, especially if you like to do a lot of them. Running to the point of exhaustion, which is what you will need to do to achieve your full potential on any given day, is an investment that should be strictly rationed. Therefore, if you are unable to reign yourself in, you’d better curb your enthusiasm to enter races. The alternative is regular and de-motivating under-par performances, and eventually burn-out and/or injury.

I've been a bit naughty...

... but I've forgiven myself (just this once)

Without even realising it (until now) I've done something I've never previously done - run on 7 consecutive days! Just goes to show how much I've been enjoying running again. That will explain why I felt so tired today - well that and last night's 'nutritional' supplements.

I'm really looking forward to getting back into regular training sessions next week and also the next Midweek League 10k in Welwyn.

Thanks North Herts Road Runners for making me feel so welcome back. It's been really quite humbling to hear so many nice comments.

A very pleasant evening in Bishops Stortford

I did a race AND enjoyed it!

This was race 2/4 of this year's Midweek Road-race league - a 10k. I set off near the back in order to ensure a conservative start. The plan was to run within myself for at least 5k and then see how I felt. As it turned out I ran 'easy' for 6k and then picked up the effort. This made for a pretty stress-free experience. The time of 42:19 was also a pleasant surprise given that I've hardly run at all this year. Perhaps the comeback trail may be a little shorter than anticipated?

Having said that, the main aim was to enjoy the run and being with friends - 100% success on those criteria. Hoping for more of the same in the coming months.

As a bonus, team-NHRR moved up from 6th (bottom) to 3rd in the MWL Div1. table - get in!

The comeback so far

It's just one step after another...

... 4 runs and 19 miles...each run feels a bit better than the one before as my brain, muscles and CV-system slowly remember what they are supposed to be doing.

I find myself actually looking forward to each run - it's been a long time since I felt that way!

Full Circle

Back to the beginning, but a bit wiser

I've hardly done any running since last November and, until last Thursday, none at all for over 3 months. The result is that the running fitness built up between 2006-2010 has totally vanished - I'm starting from scratch.

So much for the bad news. I have at least started running again. I managed a few reps on Thursday and a 5-mile run today. The pace? Well, for the time being, who cares? I've remembered why I started running in the first place - to be fit and healthy and enjoy the company of friends. I'm not saying that the competitive running-obsessive has gone forever (and I remain very proud of my running achievements), but I hope this time-around to maintain a better perspective. With a bit of luck, I might even be a happier person!

Once upon a time...

... I was a runner and a legend in fluorescent orange. Then, life intervened, or should I say, I had to let it back in. Enter stress, soul-searching and profound life-changing deep-s**t!

One day, like the Phoenix, I may arise from the ashes, but until then, Statto is in retirement. Thanks to anyone who has found my self-indulgent (and some might say self-serving) musings of interest.

Good luck one and all. Go in peace.

x

Ticking over

Looks like 20-25 mile weeks (4 runs/week) are all I can find the motivation for at the moment. I'm experimenting with running mostly at marathon-race HR (80-85% Max HR) to maximise aerobic stimulation as I clearly have little need for recovery runs! I've no intention of doing any speedwork or races in the near future, but at least I'm burning a few calories now and keeping the dust of the running shoes.

I apologise to those of you (perhaps not that many!) who are missing my regular NHRR rolling-stat updates. For the moment, I'm still compiling the raw data, but doing interesting stuff with it is off the agenda for the time being I'm afraid.