When I started C25k, last June, one of my aims was to run my local 10k race, the Crediton Crunch, which takes place on May 18th this year. However, as time has passed I have discovered that running is primarily a solitary pursuit for me, despite the fact that I enjoy the occasional Parkrun. So I had decided that I would not bother with the Crunch, because I don't want to run with loads of other sweating people, when I could be out across the fields by myself. When I mentioned this to my niece, she said I would really enjoy it: she had been overtaken three times by a fridge on her last organised run. So not wanting to be outdone by random white goods and coming to the conclusion that I was displaying symptoms of “curmudgeonly old bastard” syndrome, the decision was made that I could not say I don't like running with other people if I haven't tried it. A year ago I didn't like running............and now....
With little time left, I hurriedly adapted the last three weeks of the free Runkeeper Sub 55m 10k training plan. Well, I know I can get under the hour, on similar terrain to the Crunch, so a bit of ambition is ok. Roll on intervals, strides and a bit of fartlek, (excuse my Swedish). Then, this week, my lower back started aching again, after months of core strengthening exercises, which had reduced this to almost zero. It could be changes in stride patterns and pace or just old age or even coincidence. I need to make my mind up and get my entry submitted soon, so a final decision had to be made and today's run was to be 14k over some of the Crunch course and the decider on the condition of my back.
It was a perfect running morning, cool, quiet and windless. The occasional bright yellow fields of rape contrasting dramatically with the fresh green of new spring growth and the deep red of ploughed Mid Devon earth, highlighted by the sun breaking through every now and then. The beech trees in almost full translucent leaf and the gnarly oaks rapidly catching up, standing in all their glory against the lightening sky. But hey, I am here to do some running, not enjoy the scenery.
So, I have a 14k route, which covers some of the Crunch route, the difference being that this time mine was divided into three intervals: 8k steady, 4k fast and 2k steady. With Annabel Runkeeper-Smythe keeping me company (I haven't heard from Gwendolen for quite some time) all went well. As we all know, pacing is the secret and also the most difficult part of running. The steady pace is meant to be between 6.12 and 6.31m/k , while the fast pace is between 5.44 and 5.57m/k. Well, I did 6 of my first “8k steady”, too fast, some faster than the fast pace is meant to be and the killer 500metre hill knocked back my pace to 7.48 for that kilometre (although I was way slower than that on the actual hill).
Ok, so now I have done 8k, I just have to run faster for the next 4k!!! Only one kilometre of this interval was at a fast pace (5.35m/k) while all the others fell outside the target steady pace. Doh!! Ploughed fields are not good terrain for setting fast pace, with one leg disappearing into a furrow while the other is on the ridge, a good six inches higher up because of the slope of the ground.
The last section of the run is through parkland at Shobrooke Park, which was in full glory now that the sun was fully awake, and I loved the downhill run past the lake with picturesque Crediton nestling in the valley, beyond the industrial estate. It is actually beautiful (not the industrial estate). The last “steady 2k” ended up being my fastest overall interval, averaging 6.07m/k just proving that I am absolutely c**p at pacing. With the first 8k averaging 6.13m/k, the mid section averaging 6.37m/k and that final one, my overall pace averaged at 6.19m/k. Maybe I should have used the Sub 60m 10k Training plan?
Anyway it was a lovely run and my back seems fine, so I will be completing my online application for the Crediton Crunch shortly and get back to my fartleks. If anybody wants to come and join me on the 18th of May, I will make sure I am wearing my red C25k graduate T-shirt and it really is a great multi terrain run ….....and only 10k, not 14!!!!
Keep running, keep smiling.
PS. I swear I haven't edited these tags.
daydreamer does 30mins
My first 10K non-stop ever!!!
Gorgeous day for a run
Consolidation 10 - Pace Improving
10k replaced by a 5k :)
