Back to running in Ilkley

Well running in America wasn't really Marathon Training - with temps of over 100 for most of the trip and feeling breathless at rest when at in Mammoth at 8500ft, still managed 3 runs and 2 decent bike rides, but returned Sunday night and woke with sore throat, an overwheleming sense of grumpiness and jet lag. Today I'm fine, so given that I've got entries to GNR in 10days and a marthon in just over 5 weeks, needed to get back to something. (I'm dithering over the marathon at the moment)

Anyway just did a post work limber round the old bridge to addingham circular - same average heart rate as may but 6mins faster - what's that about??, nice evening as well.

So decidedly perkier for the run, the plan now

1. Cricket in Durham with mumsie tomorrow

2. work Sat am and 21km run at MP on Sat pm (assuming mum doesn't get me arrested at the cricket.

3. 10 km bimble with mrs mackem sunday.

4. Tempo run Monday

5. efforts Wed then rest til GNR

6. then soem other stuff and Long run weekend after - decide after that whether to marathon in Oct or just be sensible and refocus with the A plan - mara in the spring.

California Runnin

OK dudes, after the long flight and a lazy jet lagged disorientated day, got out of bed early for loosen up the limbs.

Staying near to touristy Fishermans Warf so a short 2 blocks down hill to Hyde Street peer and then West along the coastal path/trail for some easy running. There's probably a whole lot of history along here (for america), with Fort Mason, Crissie Fields, Fort Point, but it was all lost on me.

However running with Alcatraz out on my right over the water and Golden Gate Bridge ahead made for iconic views to run to.

As expected I was not alone, with dozens and dozens of runners, walkers, people standing on one leg pretending to various oriental origami figures, some outrageous stretching routines going on. Fast runners, slow runners, speed walkers, slow walkers, some slow walkers walking faster then the slowest runner. Doggie walkers, a mum and dad combo with triplets in double and single buggy running at a fair clip, very tribe a nation represented, and 2 impossibly sculpted, bronzed and blonde boys running without sweating.

I ambled along up onto the bridge and half way along, I looked down which put the willies up me, it was a long way down to the sea and only a short fence between me and a tumble.

As usual at this time of year the top of the bridge was in cloud, but was still a jolly run. I might run across to Marin for a long run at the weekend (holidaying with teenagers affords acres of time before the day official starts).

I used the facilities of the Warming Hut, which is coincidentally where one of the local running clubs meet up, now that I think would be a fine name for club house for the harriers if we ever aspire to the same.

The verdict on returning is that we'll be hiring bikes for the day and retracing my steps before crossing the bridge and pootling around between coffee, ice cream, deli visits and finally beer and ferry back over the bay(if we can keep awake)

So today 12.5km at marathon pace ie just over an hour - easy runnin'

Wheels back on

Faster stuff order of the day to day today

nice little session 6x800m with 90sec rest intervals, ran without pace on my arm and distance on the clock face. Thought I'd run on perceived effort for a change.

Pace much the same as 3 weeks or so ago, but 2 more reps.

Felt like work but not to the point of hurting.

I've reflected a bit on Sat long run wobble, and think it's mainly mental. Listened to Chrisie Wellington today, (amazing ironman woman if that's not a misnomer). Ok so running marathons like I run them and ironman/ironwoman (how come I think there's ing missing from the middle of one of those words) is something completely other ie a 5-10 hour effort before running a marathon. Anyway she talked about training being where you face up to those downs and struggles and overcome them, not on race day, so apparetnly I need to go out and try and make myself miserable again and try and rise above it by sheer act of will......watch this space.

and the wheels came off

Long run today - sorry blogging friends but I've not blogged for a while.

I am doing all the runs on my programme and even put in an extra one this week and mostly all is well.

So this am I set off all hydrated - urine pale, no beer last night, sensible food, up 2 hours before run and rice pud to fuel the engine, gels on board and a water to carry. Plan was a change of scene without driving too far - so off to East Morton, pick up the canal and run to skipton (or nearly there) and back. MP +28sec was the goal and 30-32Km.

The first 25km were fine, I behaved and was never more than a second outside target pace and running whilst not easy - wasn 't hard. HRM had me constantly in zone 3, occasionally zone 2. I gelled a bit, drank a bit, was bored a lot. It might seem appealing to do a long run on a canal but boy I fancied a hill or two to liven the day.

Anyway at 25km (probably a little before) it all went to pot, I can't say whether it was mental, one run to many this week, the dullness of canal running for over 2 hours, not enough breakfast, but at 26km I stopped the clock and jogged the rest - I must have looked like one of those blokes who set off on their first run since school and after sprinting 400metres look ill and you're not sure if they are walking or running. I've not felt so bad since.. well last time I ran a marathon in the last 5km - and I had no crowd/tea shirt/ medal or time to be published on the internet to keep me going. I had dark thoughts about really not being cut out for this long distance running lark and limped back to the car.

On arriving home I had a bowl of cherios - comfort/minimal effort food, and was asleep in an instant.

Now awake and showered I feel great, not too sore but wondering a bit what it means. Maybe I'll not know until the next long run.

Have the usual storm before the calm 10 days ahead of me before hols but should keep to plan. Running on holiday is never what you think it's going to be and I already have the excuses lined up - 2 places we are staying the temp were in the 40 this week, another has bears in the woods, and another is nearly 9000ft. I need to decide whether to run easy and enjoy the view or put in some intense sessions. I guess runners need holidays too. After todays downer (though that's still 31km in the bank) I just need to approach holiday running without being neurotic - yes that's what I'll do.

Silver wedding aniv long run

25 years ago got married to mrsmackem, a long run seems an appropriate way to mark that,all joy, comittment, stamina,fun and a little pain (but pain that passes and leaves you stronger).
Worked out a way to run together too.
So I drove out to Kettlewell and ran back along the warfe to burnsall where I met L (customarily late having sprayed the decking, sorted the boys, collected the lawnmower and done the recyling), At slightly slower pace we returned to Kettlewell with my long run (mara training) and hers (half mara training done.
Having realised that my training schedule will result in me running Kielder a week later than the other 1800 I needed to lose a week, in my head I need to not miss those 32K runs, and holiday may complicate matters, so I effectively jumped forward a week, so now on schedule for oct 17. It is odd how I swing with each run, sometimes sure I will run 3:30 and today no so sure I will do 4.
Managed the water better today with backpack sucky thing, 4 sucks a mile kept my wee pale. Must get some gels though.
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Soggy July Evening

A slightly earlier finish allowed me to get out for session before family meal time.

The plan was for a tempo session and today the goal was mid tempo 4:32 for 7km in the middle of 10km.

Did it again along the flat section beside golf course and along beyond the pool.

By the end of my warm up at an easy pace the rain started and stopped as I finished my tempo effort. Not that I noticed it, these more intense sessions don't lend themselves to meteorological musings nor any kind of musings at all.

Pleased with 4:30 average pace for the 7km, one wobble at 4:35 mid run when I just lost concentration but finished with 4:24.

Long run Friday or Sat, will need to fit it in, long runs don't lend themselves to fitting in.

800's

Straight forward one on the programme. Actually it was on last weeks programme but I read the wrong line last week so switched them

slobby warm up, then 800m with 2min RI

Aimed for 3:10 on the back road by the golf club

did 06 09 07 12 - 09 and 12 sl up hill.

I could have given a fifth one a go but was sticking to programme and might just do my long run Wed as a i have a early finish for a change and busy weekend coming up.

These interval sessions are hard but brief. Keeping a mental focus and consideration of good running form seem appropriate.

The training lark is a lot mental - motivation, focus, dissociation from pain, probably (along with being fat and untalented) are where what little talent I may have gets squandered. Upping these things seems incremental at the moment. Each week seems a bit more on the money than the previous one, and phsyically feeling the step up too.

So today - this is good.