Sunday 30 December 2012
Tuesday 18 December 2012
My first race since May...
... and a cross-country at that!
So, that's out of the way. It's not easy summoning up the will to put your body through a race again, becoming accustomed to the kind of discomfort that only running as hard as you can for a given distance will bring. I'd done my first few hard training sessions for many months, but it's not the same as putting it all out there!
I was pleased to finish a respectable 31st and 7th NHRR scorer on a day that also saw NHRR win a cross-country event overall for the first time this season. My performance, along with some recent sessions, suggests I could do a low 38min-something 10k at the moment. Given I've only been doing injury-interrupted, low-mileage tick-over running for most of the last 6 months, I'm pretty happy with that as a base to build from.
My right hamstring was feeling pretty tight yesterday, so I'll have to watch that to avoid another recurrence of this Summer's on/off injury saga.
So, that's out of the way. It's not easy summoning up the will to put your body through a race again, becoming accustomed to the kind of discomfort that only running as hard as you can for a given distance will bring. I'd done my first few hard training sessions for many months, but it's not the same as putting it all out there!
My right hamstring was feeling pretty tight yesterday, so I'll have to watch that to avoid another recurrence of this Summer's on/off injury saga.
Friday 30 November 2012
I am back
Hold the front page - I am back in the bosom of Herts and NHRR!
What a funny old year this has been, but as it draws to a close, a new chapter of my life is beginning and I may even try and become a half-decent runner again. After avoiding speedwork for several months, my hamstring seems to have finally healed properly and I am starting to try an up the mileage and pace again.
I must get the link from the NHRR website site changed, as I have relinquished my statistical duties. After 5 glorious number-crunching years, Statto is dead! Mmm - now I will need to adopt a new pseudonym...
What a funny old year this has been, but as it draws to a close, a new chapter of my life is beginning and I may even try and become a half-decent runner again. After avoiding speedwork for several months, my hamstring seems to have finally healed properly and I am starting to try an up the mileage and pace again.
I must get the link from the NHRR website site changed, as I have relinquished my statistical duties. After 5 glorious number-crunching years, Statto is dead! Mmm - now I will need to adopt a new pseudonym...
Thursday 13 September 2012
Hamstrung
It's been a strange few months. Thanks to my recurring hamstring injury, I've managed very little mileage in the last 3 months, just 3 speed sessions (2 aborted!) and 1 long-run! It has been very frustrating, especially when I really need the endorphins more than ever! I have also been someones's lodger for the last 4 months, most of the last 2 in London, so I've not really been a part of the NHRR scene lately.
Soon the next chapter will start in earnest when I am able to move back and I look forward to some injury-free and stress-free running!
Soon the next chapter will start in earnest when I am able to move back and I look forward to some injury-free and stress-free running!
Wednesday 11 July 2012
Squirrels storm back to MWL Div 1
Historic maximum-points haul!
NHRR made it 4 wins out of four in both Gents and Ladies races, so topped the table with a the maximum possible 48 points, 14 points clear of nearest rivals (an fellow promotees) Royston.
On a personal note, I continue to struggle with my right hamstring. I think I may finally have cracked it, but with hardly any running in the last 2 months, just one long-run and no speed-sessions, I have a lot of catching up to do. At least I am running again.
Thursday 21 June 2012
NHRR MWL 27th June
The Final Chapter - let's make it a clean sweep!
We go into the last race in a very comfortable position in the league table, but it would be great get the maximum 48 points for the season. Let's go for it!
Here's the elevation profile (click to enlarge)
You can see a course map and some other goodies here
Here's how this course compares, on my hill-ranking system, with the 3 other races this year.
Thursday 14 June 2012
Royston MWL
Another clean sweep for the Squirrels
For the third race in a row, we won the men's, women's and overall races. Another great effort from team-NHRR and with only one race to go, we are sitting very pretty. Notably, we had the first 4 women home and the first 2 men, but it's our depth right down both teams this year which is serving us so well. This has enabled us to prevail, even when some of our regular scorers have been absent.
In fact, we dominated this race in another respect too, having nearly a third of all finishers. Not bad in a 6 horse race! This meant that many of our non-scorers lowered the scoring positions in other teams.
I continue to rest my hamstring, but hope to be fit for the final race.
P.S. Looks like all was ship-shape this year with regard to the start/finish lines, so this was indeed an official 10k road-race. All PBs, Club and World Records will stand ;o).
Overall Div2 MWLTable after Race 3
For the third race in a row, we won the men's, women's and overall races. Another great effort from team-NHRR and with only one race to go, we are sitting very pretty. Notably, we had the first 4 women home and the first 2 men, but it's our depth right down both teams this year which is serving us so well. This has enabled us to prevail, even when some of our regular scorers have been absent.
In fact, we dominated this race in another respect too, having nearly a third of all finishers. Not bad in a 6 horse race! This meant that many of our non-scorers lowered the scoring positions in other teams.
I continue to rest my hamstring, but hope to be fit for the final race.
P.S. Looks like all was ship-shape this year with regard to the start/finish lines, so this was indeed an official 10k road-race. All PBs, Club and World Records will stand ;o).
Overall Div2 MWLTable after Race 3
Thursday 7 June 2012
Royston MWL Preview
Less hills for a change!
This is an officially measured and certified 10k, but beware, the finish line has not always been put in the right place. In the 2010 for example, the finish was placed about 180 metres short, which was subsequently acknowledged by the hosting club. The first 7k is fast, but the final 3k is gradually up hill all the way. Having said that, I think it's still the fastest course of the 4 this year in Div2. It's also a very pleasant rural run on narrow country lanes. The car park is on the large playing field (Therfield Cricket Club) adjacent to the finish just south of Therfield village. The start is on the other side of the village.
You can see a route map and elevation profile here
Official travel directions and information can be found here
Wed 13th June - sadly the dodgy hamstring meant I was unable to run . Race report will follow on new post when results available. It seems we had 3 of our usual male-scorers missing, but still put on a good show. We had the first 4 finishers in the Ladies race!
Monday 11th June ...meanwhile, in the world of ME...I have hardly managed to run for the last three weeks :o(. For the week leading up to the last MWL race, my left big-toe was black and blue from a bad fall. Since the last race I've had a hamstring pull, which now seems to be almost mended, but I'm not fully confident of being able to race 10k. In addition, I've not done a long run for over a month. Oh, and during this period I've also become domestically nomadic. That's enough excuses I think!
This is an officially measured and certified 10k, but beware, the finish line has not always been put in the right place. In the 2010 for example, the finish was placed about 180 metres short, which was subsequently acknowledged by the hosting club. The first 7k is fast, but the final 3k is gradually up hill all the way. Having said that, I think it's still the fastest course of the 4 this year in Div2. It's also a very pleasant rural run on narrow country lanes. The car park is on the large playing field (Therfield Cricket Club) adjacent to the finish just south of Therfield village. The start is on the other side of the village.
You can see a route map and elevation profile here
Official travel directions and information can be found here
Wed 13th June - sadly the dodgy hamstring meant I was unable to run . Race report will follow on new post when results available. It seems we had 3 of our usual male-scorers missing, but still put on a good show. We had the first 4 finishers in the Ladies race!
Monday 11th June ...meanwhile, in the world of ME...I have hardly managed to run for the last three weeks :o(. For the week leading up to the last MWL race, my left big-toe was black and blue from a bad fall. Since the last race I've had a hamstring pull, which now seems to be almost mended, but I'm not fully confident of being able to race 10k. In addition, I've not done a long run for over a month. Oh, and during this period I've also become domestically nomadic. That's enough excuses I think!
Monday 4 June 2012
Promotion campaign gathers strength
Squirrels dominate again in Chingford, but I pick up injury
Once again, NHRR won both Men's and Women's events and are now in a very strong position with 2 races left in the series. Personally, I have hardly run since, due my right hamstring being crocked, so I am sulking a bit! I have also since left my former aquarium, which whilst necessary, means I no longer live in the same tank as the fishlets, which is adversely affecting buoyancy.
Overall Midweek League Div2 standings after 2/4 races
Once again, NHRR won both Men's and Women's events and are now in a very strong position with 2 races left in the series. Personally, I have hardly run since, due my right hamstring being crocked, so I am sulking a bit! I have also since left my former aquarium, which whilst necessary, means I no longer live in the same tank as the fishlets, which is adversely affecting buoyancy.
Overall Midweek League Div2 standings after 2/4 races
Tuesday 22 May 2012
Orion MWL - Preview
A hilly, but scenic jaunt through Epping Forest
No room for complacency, as another good turnout will be needed to replicate our opening-race success!
This is the toughest course in the MWL (excluding the similarly challenging, but not league-affecting, Mob Match at Trent Park). There are two notable climbs, the 2nd being shorter, but much steeper. It's another lollipop route, starting and finishing with about 1.7 miles on woodland trails, with quiet country roads in-between. At least most of last 2 miles is easy, but you will have earned it.
Total distance when we last did this race last in 2009 was about 6.7 miles
The elevation profile is below (click on it to enlarge)
You can see the course map via this link.
***UPDATE*** the course has changed and is now circa 10k. I've not seen a course map, so not sure how much overlap there is with the old route. Due to a nasty fall last Thursday, I may not be able to run myself. The grazes and bumps are OK, but my left big-toe has been quite purple and sore for a few days. I'll try a test run Tuesday and keep fingers crossed. Hopefully, Sir Darth's "spiral fracture" diagnosis will prove incorrect!
No room for complacency, as another good turnout will be needed to replicate our opening-race success!
This is the toughest course in the MWL (excluding the similarly challenging, but not league-affecting, Mob Match at Trent Park). There are two notable climbs, the 2nd being shorter, but much steeper. It's another lollipop route, starting and finishing with about 1.7 miles on woodland trails, with quiet country roads in-between. At least most of last 2 miles is easy, but you will have earned it.
Total distance when we last did this race last in 2009 was about 6.7 miles
The elevation profile is below (click on it to enlarge)
You can see the course map via this link.
***UPDATE*** the course has changed and is now circa 10k. I've not seen a course map, so not sure how much overlap there is with the old route. Due to a nasty fall last Thursday, I may not be able to run myself. The grazes and bumps are OK, but my left big-toe has been quite purple and sore for a few days. I'll try a test run Tuesday and keep fingers crossed. Hopefully, Sir Darth's "spiral fracture" diagnosis will prove incorrect!
Sunday 20 May 2012
One wheel on my wagon...
And I'm still rolling along
Them Cherokees are after me
I'm all in flames, at the reins
But I'm singing a happy song
I'm singing a higgity, haggity, hoggety, high
Pioneers, they never say die
A mile up the road there's a hidden cave
And we can watch those Cherokees
Go galloping by
I ran to near exhaustion at the MWL on Wednesday, feeling sick and dizzy at the end. Sadly this generated a time about a minute slower than I was expecting. Not felt up to much running-wise since, and my Sunday long-run totalled one mile before my legs and mind gave up. My wagon has been rolling without a full set of wheels for a very long time, and once again, the pioneer life has taken its toll! Once I find that cave, I'll get some new wagon-wheels.
Thanks to Burt Bacharach and Bob Hilliard for the music and words!
Them Cherokees are after me
I'm all in flames, at the reins
But I'm singing a happy song
I'm singing a higgity, haggity, hoggety, high
Pioneers, they never say die
A mile up the road there's a hidden cave
And we can watch those Cherokees
Go galloping by
I ran to near exhaustion at the MWL on Wednesday, feeling sick and dizzy at the end. Sadly this generated a time about a minute slower than I was expecting. Not felt up to much running-wise since, and my Sunday long-run totalled one mile before my legs and mind gave up. My wagon has been rolling without a full set of wheels for a very long time, and once again, the pioneer life has taken its toll! Once I find that cave, I'll get some new wagon-wheels.
Thanks to Burt Bacharach and Bob Hilliard for the music and words!
Monday 14 May 2012
Bishops Stortford MWL - Preview
The promotion campaign starts here!
A pretty accurately measured (if not officially certificated 10k road-race). This means that times/age % scores will not count towards Club Awards/Records etc. Not too much flat-running, apart from near the start and the end. Being a lollipop-style route, the beginning and end are pretty much the same.
Click on either image to enlarge
Hope you all have a good race!
Click on either image to enlarge
Hope you all have a good race!
Sunday 29 April 2012
A new PB (of sorts)
30 days and 30 runs - backs to base(ics)
I've been a bit too tired/stressed to do many speed-sessions in the last 30 days (just 3), but I did manage to do something I've never done before - run every single day for a little over 4 weeks! I don't think I've ever run for more than 10 consecutive days before. As a result, I managed four 50-mile weeks and feel much stronger for it. Outside marathon training (where I averaged 60-mile weeks at peak over a month) I've only run that kind of monthly volume once before. The difference on the previous occasion was that I was nearly at burn-out and should have been resting instead.
*** UPDATE *** 35 consecutive days was the final tally!
I've been a bit too tired/stressed to do many speed-sessions in the last 30 days (just 3), but I did manage to do something I've never done before - run every single day for a little over 4 weeks! I don't think I've ever run for more than 10 consecutive days before. As a result, I managed four 50-mile weeks and feel much stronger for it. Outside marathon training (where I averaged 60-mile weeks at peak over a month) I've only run that kind of monthly volume once before. The difference on the previous occasion was that I was nearly at burn-out and should have been resting instead.
*** UPDATE *** 35 consecutive days was the final tally!
Saturday 21 April 2012
More volume, less speed...
... and 23 consecutive days of running
Life has been a bit stressful over the last few weeks - work, home and family, so I've only done one speed-session, but instead have done about 50 miles/week for 3 weeks and have really felt the benefit. My fitness graph below shows the step-change in base-fitness. I am hoping that some sharpening over coming weeks will put me in good shape for the Midweek Road-race League which starts on 16th May.
Life has been a bit stressful over the last few weeks - work, home and family, so I've only done one speed-session, but instead have done about 50 miles/week for 3 weeks and have really felt the benefit. My fitness graph below shows the step-change in base-fitness. I am hoping that some sharpening over coming weeks will put me in good shape for the Midweek Road-race League which starts on 16th May.
Monday 26 March 2012
Sandy 10-mile race - 25/03/12
Well on the way back to some decent form 
Time 01:01:19
24th out of 467
Age % score 80.85
I was happy with my pacing and I think this is a fairly accurate statement of my current form. It wasn't a full-out lung-busting effort, but I don't think I could have taken off more than 15-20 secs even if it had have been. I am still a way off the BAU mileage I am aiming for, still a few pounds heavier than in 2009 & 2010 and still also not looking after myself as well as I could, so in this context, I am very positive about the potential for further improvement!
The graph below (all-time age % scores) is a good illustration of my return to, at least the lower part, of the 'zone'!
Click to enlarge
Time 01:01:19
24th out of 467
Age % score 80.85
I was happy with my pacing and I think this is a fairly accurate statement of my current form. It wasn't a full-out lung-busting effort, but I don't think I could have taken off more than 15-20 secs even if it had have been. I am still a way off the BAU mileage I am aiming for, still a few pounds heavier than in 2009 & 2010 and still also not looking after myself as well as I could, so in this context, I am very positive about the potential for further improvement!
The graph below (all-time age % scores) is a good illustration of my return to, at least the lower part, of the 'zone'!
Click to enlarge
Monday 19 March 2012
Getting back in the zone
Real-life might be tough, but at least the running-comeback continues
Recent training sessions all point to a return to respectable form, perhaps even a sub 37min 10k already, with still plenty of improvement-potential in the tank. A recent step change is likely due to consistently averaging over 40 miles/week since the turn of the year. If I can push up the weekly mileage a bit I'd like to think I could be in very good shape for the Midweek League come May. I made a late entry into the Sandy 10M this coming Sunday, which should give a good indication of current race-form.
Here is the ever popular 'bang-for-bucks' graph (pace attained related to heart-rate effort) for easy paced, short runs, which clearly suggests a recent step-change. The step change was also preceded by 2 relatively easy weeks, supporting the notion that you need to take it easy sometimes to gain the benefits of all one's hard work.
Click on image to enlarge
Recent training sessions all point to a return to respectable form, perhaps even a sub 37min 10k already, with still plenty of improvement-potential in the tank. A recent step change is likely due to consistently averaging over 40 miles/week since the turn of the year. If I can push up the weekly mileage a bit I'd like to think I could be in very good shape for the Midweek League come May. I made a late entry into the Sandy 10M this coming Sunday, which should give a good indication of current race-form.
Here is the ever popular 'bang-for-bucks' graph (pace attained related to heart-rate effort) for easy paced, short runs, which clearly suggests a recent step-change. The step change was also preceded by 2 relatively easy weeks, supporting the notion that you need to take it easy sometimes to gain the benefits of all one's hard work.
Click on image to enlarge
Friday 24 February 2012
Friday 27 January 2012
Reasons to be cheerful...
...1, 2, 3
1. Training is going well, and now I'm managing 40+ mile-weeks regularly again (at last) I can really feel my body getting back into the groove. My favourite measure of base fitness (average speed vs average pace on easy runs) is also reflecting this with a recent step-change - see graph below.
Click to enlarge
2. I'm starting to feel in the mood to test myself in races again - a feeling that has been absent for over a year! Providing I can maintain training over the coming months (usual caveats apply) I'm quietly confident of posting some good performances before too long.
3. I've put down some encouraging training sessions over last few weeks, especially in the context of our tough new 'rolling recovery' sessions. It's quite a challenge to maintain 10k-pace reps when you are 'jogging' at half-marathon effort between them! Therefore, averaging consistently around 6 minute/mile in the last 4 sessions is a good sign. Hopefully this indicates that I am already capable of comfortably breaking 38min for 10k and that sub-37min is not an outrageous Spring target.
1. Training is going well, and now I'm managing 40+ mile-weeks regularly again (at last) I can really feel my body getting back into the groove. My favourite measure of base fitness (average speed vs average pace on easy runs) is also reflecting this with a recent step-change - see graph below.
Click to enlarge
2. I'm starting to feel in the mood to test myself in races again - a feeling that has been absent for over a year! Providing I can maintain training over the coming months (usual caveats apply) I'm quietly confident of posting some good performances before too long.
3. I've put down some encouraging training sessions over last few weeks, especially in the context of our tough new 'rolling recovery' sessions. It's quite a challenge to maintain 10k-pace reps when you are 'jogging' at half-marathon effort between them! Therefore, averaging consistently around 6 minute/mile in the last 4 sessions is a good sign. Hopefully this indicates that I am already capable of comfortably breaking 38min for 10k and that sub-37min is not an outrageous Spring target.
Monday 16 January 2012
Squirrels romp to XCL Title
Another convincing showing puts icing on cake
With all 7 male scorers in the top 19, the Men made it 5/5 first places and their best performance of a stunning season. With the Ladies ably supporting with 4th on the day (and the series), NHRR finished 1st Overall with a massive 7 point gap to 2nd-placed Wootton. This is probably NHRR's best XCL season for over a decade or more. Well done to all runners and supporters!
I had my best race of the season also, continuing my steady improvement up the Men's field (51st, 49th, 39th and 32nd). I was quite conservative on the opening lap, and with a little less caution, might have climbed a few more places. All-in-all, I was happy with my progress after a difficult year. Hopefully I will be even leaner and meaner come the MWL road-race season!
Thanks to Karen Dodsworth for the photo
With all 7 male scorers in the top 19, the Men made it 5/5 first places and their best performance of a stunning season. With the Ladies ably supporting with 4th on the day (and the series), NHRR finished 1st Overall with a massive 7 point gap to 2nd-placed Wootton. This is probably NHRR's best XCL season for over a decade or more. Well done to all runners and supporters!
I had my best race of the season also, continuing my steady improvement up the Men's field (51st, 49th, 39th and 32nd). I was quite conservative on the opening lap, and with a little less caution, might have climbed a few more places. All-in-all, I was happy with my progress after a difficult year. Hopefully I will be even leaner and meaner come the MWL road-race season!
Thanks to Karen Dodsworth for the photo
Wednesday 11 January 2012
XCL Race 5 - Delapre Park Northampton
XCL Season Finale
I ran without my Garmin last time we did this race in Jan 2009 (a typo surely? ;o)), so have none of my usual data. Instead, I have plotted one lap (race = 2x identical laps) via mapmyrun.com. Full race details are on the XCL website
Click on image to enlarge
Barring disaster, we are well placed to retain both the Overall and Men's titles. A good turnout from the Ladies could see them finish in the top 3.
The course starts with a long, straight blast across the park to a slight bottle-neck before a left turn onto a an up-hill tree-lined path (S) adjacent to the main road. This section was a bit muddy last time, but frost may take care of that this time. Nearing the top of the hill, the path turns left into woodland-proper and narrows cosniderably in places. The route here is quite twisty and hillocky too, making overtaking tricky. On leaving the woods, there is a long straight (N) section beside (or on) a road/track. at the top of this section, the route turns left again on a earthen track before a final section back in the park to the start/finish area. Lap 2 is exactly the same.
I ran without my Garmin last time we did this race in Jan 2009 (a typo surely? ;o)), so have none of my usual data. Instead, I have plotted one lap (race = 2x identical laps) via mapmyrun.com. Full race details are on the XCL website
Click on image to enlarge
Barring disaster, we are well placed to retain both the Overall and Men's titles. A good turnout from the Ladies could see them finish in the top 3.
The course starts with a long, straight blast across the park to a slight bottle-neck before a left turn onto a an up-hill tree-lined path (S) adjacent to the main road. This section was a bit muddy last time, but frost may take care of that this time. Nearing the top of the hill, the path turns left into woodland-proper and narrows cosniderably in places. The route here is quite twisty and hillocky too, making overtaking tricky. On leaving the woods, there is a long straight (N) section beside (or on) a road/track. at the top of this section, the route turns left again on a earthen track before a final section back in the park to the start/finish area. Lap 2 is exactly the same.
Monday 2 January 2012
Sunday 1 January 2012
Christmas Knees-up
Life after the Stopsley bash
For the first few days after Stopsley XCL, I was encouraged by being able to to run almost normally, despite my knees having taken quite a beating. Strangely, running was less uncomfortable than walking. That was until the Thursday when I got some very sharp jabbing pains in my left knee - the one that had seemed to have taken the lesser impact in the fall. Cutting back on both speed and mileage for the rest of the week seemed to help ease this, although my knees did still feel stiff after runs.
In the week after Xmas I traded speed-work for easy-effort mileage, which seemed to help further ease any discomfort, as well as burning off excess fuel consumption! By New Year's day, I was able to complete a 3rd long run of the week with no ill effects either during or after the run. I think the break from speed-work was overdue in any case, so I (and my knees) are feeling quite refreshed and ready for the new training block.
For the first few days after Stopsley XCL, I was encouraged by being able to to run almost normally, despite my knees having taken quite a beating. Strangely, running was less uncomfortable than walking. That was until the Thursday when I got some very sharp jabbing pains in my left knee - the one that had seemed to have taken the lesser impact in the fall. Cutting back on both speed and mileage for the rest of the week seemed to help ease this, although my knees did still feel stiff after runs.
In the week after Xmas I traded speed-work for easy-effort mileage, which seemed to help further ease any discomfort, as well as burning off excess fuel consumption! By New Year's day, I was able to complete a 3rd long run of the week with no ill effects either during or after the run. I think the break from speed-work was overdue in any case, so I (and my knees) are feeling quite refreshed and ready for the new training block.
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