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Parkruns....this time Lordship Rec

You really can't lose with these can you ?

Nice way to start the weekend - never any pressure, especially now as I've dialled down the mental stress. You just run them and KNOW you're going to have a great last k.

Same again this week - 2 very easy k's in 3.40 then "closed a gap k" in 3.35, relaxed to a 3.40 and for the last one really only pushed on last 700m or so for a 3.23.

Strides or hills afterwards to make it even more satisfying - its fun !

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Hold your horses....

So since Battersea we've had: 1. Week in Dubai - nothing to report 2. 2 weeks in Mexico - held it all together quite well 3. Back at Wimbledon - decent 400m session, all good 4. 3 steps back at UK Master - 38 min flat. Basically a tempo but a dreadful race. 5. A worsening back - need to see physio. 6. A decent parkrun feeling pretty good. Long story short - 6 weeks of a "holding pattern". Now have anothe 5 weeks of "touch and go" including a fair bit of travel and the dreaded Cannes - but lets see where we go. Haven't "lost it" but also haven't kicked on. Ah well - its fun

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What’s Next ?

Well lets not get too carried away, this was a near perfect set up with weather and people to run with, but nonetheless even that concentration with 1k to go would have been 16.59. Then if I’d really KICKED – 16.55. Another 3 secs in that 4th k ?  Sure. So maybe sub 16.50.

But can you take another 20 to 30 secs off  ? If so how ?

Well its all spelled out up above – Herc Tuesdays but not going crazy – listen to the body. Entering more races – that box already ticked. And the holy trinity of food, sleep and no booze in the streets of Soho !

In theory next race is a 10,000m UK Masters Champs. Let’s see how Mexico in particular pans out – but why not ?

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5 Things That Got Me There:

Herc Tuesday – think there was only one recent one 6*4 mins on the grass but it was the through back feel and also working on the rhythm that seemed to give me some confidence.

Not taking the Thursday tempos too seriously, but still doing them – especially if we can keep this up outdoors.

Parkruns as a form of social interaction but also race tactics. Its fine, in fact its good to try these at 80%

Outdoors – sure you can finish up with some vaping / strides on the mill if you must – but the sun is out get those fresh air endorphins going

You really don’t need Thirsty Thursdays – but keep topping up the AG1, the decent food and sleep hours.

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It’s Back On

We’ve been here before haven’t we? Well yes, but feels like it’s been a few years since there was that “oh hang on a minute, we could be onto something here” moment.

I suppose its been on the cards for a month or 2 now, a couple of little glimpses of what might be if the proverbial road made the proverbial effort to meet me. Last Friday it did – and like so many of the great races over the years, it left me extremely satisfied but also a little bit angsted that I didn’t just have that little bit more – or more accurately wasn’t aware that I could have given that little bit more – in this case a mere 2 seconds.

Ok we’re rushing ahead of ourselves now – give me the details. Ok buckle in….

The Scene – FNUL 5k at Battersea Park – the late April one. Net results 17:01, season’s best by 46 seconds, and fastest for 3 years.

So lets break it down – what was I expecting going in?  Probably would have been happy with sub 17:30, actually genuinely didn’t think they’d be too much more than that. But did a good warm up – 3k , stretch but made sure I did 3 GOOD strides – I think this might be a key thing. The weather was pretty perfect. The field deep. How did the k’s clip off ?

1k – 3.22. Genuinely didn’t think it would be that quick – but yeah I was feeling it.

2k – 3.25- that’s ok settled a bit

3k – 3.24 – just concentrate on feeling relaxed – and I was! This was near as damnit the same time I ran at lee Valley but felt SO much better.

4k – a couple of small doubts but no we’re not dropping off here  - 3.28.

NOW HERE IS WHERE THE DIFFERENCE WAS MADE. I can remember trying to work out what I needed to run to break 17.30 and started bargaining that it was already a good run. LET A GAP OPEN.

Last k concentrated more on “doing the decent thing” and getting my drag as opposed to really unloading on that last straight. 3.21 but oh my if only I’d know I was within 2 secs of breaking the 17 min barrier – it was right there.

Afterwards – well 10 mins afterwards was able to warm down without too much dread or garbage in the legs and did 2 nice slow but slightly longer runs the following 2 days.

What does the post portem say? “First off a really nice return to something like top 10 in the UK form.” But also stick to that time honoured agenda of Herc Tuesday, easier tempo Thursday , tempo parkrun with a hard last k and everything nice and slow and easy in between. Also wonder if this is related but haven’t run on a treadmill for 10 days or so and the freer flowing just might be a key.

That said – Herc Tuesdays are the commitment that’s needed. But also what we do – do NOT go changing shit or trying to go too hard, but also do keep the consistency up. Don’t fall off any wagons- keep the ball rolling and even with 3 weeks now on the road (Dubai and Mexico) you’’ll come back fine with easy running and some Moose / Brady Fartleks Well done though lad – that one was a long time coming…..but damn those 2 seconds

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Jump forward a month...

So to bring you up to speed - a couple of months have passed by.....a bad back from falling out of an Uber, way, waaaaay to much vaping, a bit stop start with Herc Tuesdays but even though the mnumbers don't show it, we have had some decent progress. A levelling off before what I think could be a decent jump in a week or 2's time. Go on, tell me more then....

So after the Ayo Mile debacle, the training has all been "there or therabouts". What does that mean exactly? Well probably what it needs to be - 80% effort in all the sessions. Some decent drop ins to Wimbledon, some decent split tempos and 2*"fine" parkruns and an enjoyable Vets 5k.

What's showing up though is that I am "strong" and actually mentally pretty efficient at closing well, but not committing too much (so what at this point) and also very short of speed to go out hard.

Last 3 races have all been - hang on, ok thats better, ok this is now slow, right lets finish this off strong. And finish strong we did. All in the rythym and the confidence

So maybe next one (Parkrun) go out and run a 3.25 1st k, then try and chill for 3 k's and still see if you can come back strong

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Damn....WTF was that ??

Ayo Fayloa Mile- 5.17. Surely that has to be up there with the worse results yet ? I reckon I must have run roughly the same pace for the last mile of a parkrun.

What did we learn? Not a lot really a firm D race performance, I guess the only positive is that spikes really must never be worn again!

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OK, Good, Terrible

Welcome to a new segment called.....well lets just say the name is a work in progress. So some thoughts on the weekend.

Was I fully prepped ? NO. Still barely done a stretch in 3 years. Went out on Weds which was fine but was fighting off sore throat and illness next 2 days. 1/2 sec per lap - 10.03

Did I warm up properly ? OK - 6 out of 10. Didn't do a primer or any decent strides but to be fair I did actually do 20 mins and some k stretching and drills. 1/5 sec per lap = 10:00

Was I fully up for it going into it ? Not really - 1/10 per lap = 9.58.5

Did I run smart - yes I did actually, didn't quit so no complaints here.

Was I flat out 100% all the way - nope - when I regained ground I did feel it slip for 3 laps - 1 sec per lap = 9.55

What about my footwear ? Hmmm...ok but not 100% nailed on. I shall try those Asics things for the mile -deffo felt "sloppy" last 300m - 2 secs - 9.53

Don't think any of the above is fiction - but that still does leave another 20 secs to find.

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Its a slow (literally) process

But one must stick with one's convictions , let the game run its course, wait fro the end game, etc etc etc

So here we were at the oft-fabled Vets AC / Southern Vets Indoor 3k champs. This has been a happy hunting ground in the past, featuring such nuggets as a 9.31 (3 min -ish last k) vs Ian Johston in 2018. A poor-in-comparison-but-even-so 9.42 (3.05 /k ) in 2019 in the same vein, followed closely by a balls-out but hey it was 9.27 against Simon Coombes in the same year. Leap forward to 2020 and perhaps the best comparison a 9.28 off a 6.30-ish for a guessed-for NI V50 record. Oh what I would have given for a repeat for that kind of form here. So what was it ?

10:10 and 2nd to a pentathlete! On the positive side: 1. I am 5 year older 2. Only started back to track running 6 weeks ago after best part of 3 years away. 3. If the Des English style bloke hadn't doused me in the last 100m, it would have looked so much better as I took 7 secs out of a 17 flat parkrunner in the final 400m. 4. Well it was 3 secs quicker than last year, and I did feel a lull in the middle 5. Lastly - ok my first k was poor from a speed perspective - but I did fight well. Didn't throw the head up, closed the gaps and went for it with 2 laps to go. So the bad - this is 30 secs slower than I thought I'd be capable of, when I made a return to the track. That's practically 4 secs per lap - thats a helluva lot !

But for now - lets just say , continue the process, keep the faith, keep consistent and we'll keep that ball rolling

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Another week, another....small step forward

So week kicked off in fine style with another Herc outing. This cannot be overemphaised, and cannot be restated enough - Tuesady night track and not getting injured is the only way back to sub 16.20 territory.

So we did.

Session was 2*7*400m - as usual, others had a bit more recovery, but back to training with a group for the mostpart - I'd take a guess at av. 77 but having soe decent flow behind it.

THEN CAME FITUR Out went the British Masters, but can't look back. Did end up doing a Parkrun - 5 sec season's best and in and around the same times as I was running 2 years ago (year of the 16.19 and all that) . But this told me more than I'm leting on. Slightly faster strt, then spent 3*k's tlaking myself into continuing and the last k just trying to work out if I actually wanted to run quicker ? I did

So its back to the mantras:

You don't die

You get stronger as the race goes on

Your last k is not only your quickest but quicker than EVERYONE

Good lad

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The future is short, the future is bright

So a very progressive week. If I'm being totally honest I wish the UK champs were in 6 weeks time at Lee Valley. Actually really think with a longer build up I could get down to c. sub 9.40 shape. We might be a bit short of time, and possibly a bit too close to FITUR but lets see.

The week was very good - so much better on the Tuesday - 800,400 * 3 at times much quicker than Brady asked for, MUCH quicker and actually comparable-ish to a few years back , though quantity not there. Nontheless able to get into that "relax, and stride" mode and as I mentioned times were good.

Thursday was a "where did the time go" so ended up on treadmill but a very easy tempo session, then Saturday was very nice - LR Parkrun - aim to go 3.55 * 3, 3.40 and 3.20, but feel good. Well achieved the latter - first 4 k's were extremely controlled at 3.40, 3.48 and 2*3.45's or so - eased away for a 3.16 last k, and could definitely have done 3.10 if chasing someone and no crowds or turns. This bodes well - followed up with 10*30 sec hills - now HERE is where the difference gets made - sessions after tempos. Sunday was a nice trot around Trent Park with no worries.

Good progress

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So for this week

Traditionally, always a slightly "meh" one even back in the day....13th to the 20th Jan. What Do I NEED: Quality speed session - ideally on track, if not outdoors What would I LIKE on top: Fluidity in tempo run What must I AVOID: Overtraining, and any scintilla of an injury that will knock my back.

Key Sessions: Something race pace longer than 400m and see how fluid we are

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Consistency is key

Be that in running, life or indeed blog writing - little and often keeps the content flowing and pressure away. so a 2 week update into 2025: The Good: 1. Getting faster in my training. Lots of strides, 200's, 300's, 400's. Even 2 * hill sessions 2. Getting fluid but keeping a lid on it. 3 tempos so far 2*10mins and a 6k'er, nothing ground breaking, but getting a flow without going to any wells. 3. Raced, and keen to get another one in soon The Bad: 1. Weather has meant haven't been back to Wimbleond. Make no mistake, you will not hit peak form without track sessions. 2. A few tiny niggles - a slight strain in a back muscle and can feel as I sit here a slight irritation with right achilles. 3. That 6k'er tempo - probably 10 secs per k slower than a few years back .....then again to be fair that would mean a 9.46 3k which would be perfectly acceptable. The Ugly: Stopped vaping (with nic) and definitely making me a bit crotchety.

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Always leave wanting more

So this ticked the "should" box and to be fair was asclose to a "could" as can be expected. Very cold morning - but zero wind on the way down to Lordship Rec.

As weak as field as can be expected but nonetheless you've still got to put in the yards. 1st k was 3.34 and defo felt better than last week, but then the next 4k 's were pretty encouraging. Foot, well off the pedal till we hit 4k then just stretched away without too much ado and won by 10 secs with a 3.25 last k despite some congestion.

I'll not lie was quite tired afterwards and back home needed a snooze but great to kick off 2025 with a "win".

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Start as we mean to go on

That means more writing and creating more memories for the bank. Naturally that means more races - even if they are just parkruns. So lets kick off with a "should / could / maybe" for tomorrow's Lordship Rec parkrun (Jan 4th)

Should: Feel better and run quicker than last week. I think providing weather is ok and not slippery with ice, a sub 18:20 should be doable, but I'd settle for feeling much more comfortable at the same pace and finishing much quicker.

Could: Well lets say under 18 mins

Maybe: Course PB - 17:45 but I do think that is a ways off.

Remember - just get the basics right: warm up, stretch, stride, stay composed. Recite the mantras: "I'm the strongest, 2nd half is my strength, last k will be the quickest"

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Well hello 2025

So Valencia Part2 got kiboshed by the lurgy, but even aside from that I reckon it was time to go back to basics or the origins and get back to the shorter stuff.

Let's be honest - even if I had broken 2:50, that was supposedly the equivilent of a 18:20 5k or so. Now I'm not saying there isn't a LOT of work to do but I'll be damned if there's not a sub 17 min 5k in me and down to around 9:40 or sub maybe.

Admittedly time isn't on my side, and there's only 3 weeks to the UK Masters Indoor Champs but I think a sub 10 min clocking could be enough to take the win. 10:13 last year (NOT feeling easy) but with a bit more focus and shorter stuff on the track I might just be able to do it. 3rd national crown - would be nice.

So lets aim for this sub 10 min and a gold and see how we go !

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2024 what's the Golden Rule(s)

Build on last year, no backward steps

Be specific - if you are going to race on track, train for it, same for road, and same for cross country

Don't get injured - plain and simple this one - its the key to everything

No "media Thursdays" - not needed, you've broken the cycle and you're too old now

Don't worry about your diet but don't be stupid either

Do 3 mins of stretching every morning and every evening

Drink 1 pint of water every morning and with dinner

Race once per month ...at least