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!