Over the hill

A.M. Lauftreff day and on a cold miserable grey morning 5 of us turned up to run together. The carpark is on top of a ridge in the woods and it was snowing well when we started out. The course we took was a lazy meander gradually downhill followed by a sharp steep uphill climb back to the start. Easy pace, the only memorable thing for me was the difference in temperature between the top and bottom of the hill. Snow above, rain below. Only 8k and we were back so I ran an extra 8k alone. Total 16k in 1:18:55, av pace 4:56/k or 7:56/mi.

An idea that is kicking around in my head at the moment. My training here is all on hills, can this have a detrimental effect on my speed.  I started placing for the first time this year in my age category, all on hilly race courses but get my backside kicked in flat course races. A 10k time this year for a race with a 120m ascent was 38:44, on the flat 38:34, the pace is virtually the same. I know, too much thinking, just run. 

A.M. Despite adequate sleep my mind was rebelling at the thought of a long run this morning. Outside it was grey, cold and wet with snow-rain and for the first 5k I was full of negative thoughts concentrating on my own discomfort. I know that I can think my way into a bad workout so I tried working some postive imagery into my mind. Remembering some good races helped, I subconsciously picked up the pace. Concentration on form also helped, don't sit in a bucket, don't tense my shoulders, relaxed running technique is the key. By 10k I was feeling more positive, time for the next weapon - smile, show people this is a sport to be enjoyed. At 14k I was enjoying myself, the weather's not that bad really. The kms then went quickly and I soon had only 10k to go, with a couple of hill climbs. Don't fight the hill, flow up it smoothly, this went better than last week and then I wanted to push the last 6k. I increased the effort but to my disappointment I was getting slower while my breathing was getting more ragged. The last downhill 2k felt easy and helped me recover for a 1/2k dash at the end. Total 33k in 2:35:25, av pace 4:43/k, 7:35/mi.

A.M. Double run recovery day. My resolution was waivering again this morning so I decided to change my scenery. Ran a neglected route that takes in two castles, one complete and one in ruins, and with some great views. Longer than I wanted to run but the motivational boost was more important. Easy and slow 16k run, av pace 5:23/k, 8:40/mi.

P.M. 8k run in the dark completes the day, stuck to a cycle path in the valley that has no obstacles only to nearly trip over a sleeping policeman in our street. Slow & easy again at 5:11/k, 8:21/mi pace.

A.M. 4 loops around a lake on a bitter cold morning with minus temperatures. The workout was a warmup 6k, then 7k at just under half marathon pace, then 5k at gmp. This was similar to a workout I completed 2 weeks ago but I found it harder this time to hit the 7k at 4:00/k pace. The gmp at 4:15/k afterwards felt much easier to maintain.  It was a long time before I felt warm afterwards, my left hand much colder than the right and the left hand side of my face felt like a spider was crawling on it as it warmed up. I try to concentrate on one aspect of my form each day and todays was my awful habit of swinging my left arm across my body.  I've struggled to correct this and read a good tip yesterday from a Ron Daws book, "Running your best". Rotate the palm slightly upwards to bring the elbow in and keep the arm carriage low. This did help. Total 18k in 1:16:45, av pace 4:16/k, 6:52/mi.

A.M. Decided on a hill run this morning and the route is a favorite in summer but one I tend to neglect in winter. After a 2,3k drop into the valley the loop climbs up a wooded ridge for 8,3k with an ascent of  300m/984ft. I always find this tough and a benchmark for me earlier this year was to be at the antenna tower at the top of the hill under 1hr. I was really surprised to hit the top at just under 56 mins this morning, an indicator that my condition is improving. The sun appeared on cue and I spents a few mins soaking up some warmth, appreciating the view and drinking some sweetened weak lemon tea. On with the run, a smattering of snow on top of the ridge for a few k, then the long descent back out of the sun. The bonus was the mud was frozen on the trail and gave good footing. I saw my first person of the day after 1½ hours as the trail drops into a side valley with a series of trout ponds. Two more small hills to finish that always sap my strength. I miscalculated the distance and still had to run one more k at the end, through the streets which I hate. Total 24k in 1:58:42, av pace 4:57/k, 7:58/mi.

A.M. Recovery run. The temperature had gone up in the night and was plus 5ºC this morning. It felt wonderful to be warm again whilst running, the rain really didn't matter. I started with some muscle soreness from my hill run yesterday but this soon eased off. Sasha & Michellel had recommended to incorporate strides into my training for speed. At the end of the run with the garmins help I chalked out a 100m stretch on a wine terrace. This one leads to a dead-end so I wouldn't be disturbed by any dog walkers and more importantly, I wouldn't feel like a plonker as no one could see me. 10 x 100m, the first 2 in 21s, then 6 at 19s and the last 2 at 20s jogging back to the start of each one inbetween. It felt difficult at first then I really enjoyed the feeling. Total 16k in 1:22:47, av pace 5:10/k, 8:20/mi.

I would appreciate if someone could confirm my understanding of strides is correct. That this is controlled sprinting, not quite all out effort and full recovery inbetween each one.

A.M. Another mild weather day and the luxury of going out later in the morning. I ran my roller coaster loop but reversed it to add interest and set myself a challenge, to end up with an average pace of  4:35/k, 20s within my gmp of 4:15/k. This was a very hard effort today, I pushed myself constantly but every time I was getting close to my challenge av pace the next uphill would set me back. At the top of the last hill I was at av 4:38/k, 1k downhill and 1k flat left to run and I just went all out to the end. Didn't think it was going to go under but I was well pleased to see that I'd cracked it at the end. Total 25k in 1:54:07, av pace 4:34/k, 7:21/mi.