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!