Aftermath of 10k and where now?

I ran 46:30 for the 10k. I was 0.15 behind at the 5k, and didn't catch up at all. I ran the second half faster, and for that I am somewhat pleased. But the time reflected my training - for me, it was a nothing time.

It also makes me appreciate how the 45 during the Foston and Thornton wasn't so bad, and that the 42:30 at the Dewsbury at the turn of the year was pretty gutsy, too.

The atmosphere was fantastic. Runners were supportive, weather was great, and my mum had headed to Yorkshire to be looked after and watch me run.

I didn't sprint the final part. That part has changed. I purposefully ran faster in the second 5k so that I didn't have anything left in the tank to do so. Well, I did, but to shave a few seconds off the kind of time that I was running isn't an aspirational of mine, yet.

My legs were numb. There is an issue with tightness and flexibility. I am pushing more into my stride, but I simply lack strength, stamina and flexibility. Springiness.

At the moment, like with the work in my life, it isn't simply a case of putting my head down and 'working harder.' Yes, I could put more hours into my running, but that would be a optimal only with a programme from before.

Diet-wise, I have lost a pound or two in the last three-four weeks. My diet hasn't been rigorous, nor has my exercise been intense. I am aiming to drop my weight with something sustainable, both in terms of energy, and in terms of comfort. Apparently, every pound is worth (at least) two seconds per mile. So, if I get down to 10 stone 10, or 10 stone 6, that is worth a substantial amount of time - even without the fitness.

I think the key thing is to not go backwards too much during this time. So, like all rambling blogs, I'll post some of my ambitions to read myself in due course.

Morning of Scarborough 10k 2011

I wake up this morning refreshed. I can feel the extra weight I'm carrying - far too many eating-outs over last winter, together with not wanting to be in the house too much - and the tightness of my feet and legs.

Last night I dreamt of running. For some reason this half term my mind feels flush with imagination. Of course, running is the metaphor.

It is difficult, still, to realise that running any time that isn't under 41:50 as a failure of the last year. Yet I say to my students time and time again that it is how they run/compete against themselves that matters. That is, that although they might feel the pangs of recognition how their efforts pale against those of their peers, it is their satisfaction in comparison to how they know they have worked themselves that matters.

Easy words.

Today I intend to run the first half slowly, but slowly compared to a 22:30 5k. The second half I intend to run faster, but fast compared to that first 5k, and fast compared to last week too. I hope to hit under 45, but without training I cannot be sure I'll do that.

I guess that's the thing.

Several of my friends aren't running it this year, which is sad. Still, it's more than the one race.

Ambitions for a run tomorrow

This time last year I had returned from the Middle East with a reasonable level of fitness. My weight was nearer to 10 stone 7 or 8 (rather than 11 stone 5, which is still less than 11 stone 6 as I was a few weeks ago.) I had run the Sheffield 10k in 43, and the Foston and Thornton in 42:30, and I was regularly hitting 19:15 for the 5k.

This time, though, my times for the 10k are at least 45. My 5k times are worse - something nearing 21 minutes at my last outing, and sub-20 proving beyond my reach.

These numbers mean that any ambition to run what I originally intended to run this year - a sub 40 minute 10k. That is an ambition poorly aimed. My training has been haphazard, partly through a lack of planning, and partly through needing to rebuild my body after injury and wear.

My spirit is not strong for running tomorrow. This is because I have entered because I want to enter. However, I have not had a build-up of running or fitness. Yes, my 10ks (such as last week) were a build-up of fitness. But not so much.

Why say this? Because my options tomorrow are:

1) Put on my watch the same time as last year, and see how long I can sustain that pace.
2) Put on my watch 45 minutes, and aim to finish within that time.
3) Put on my watch 45 minutes, or more, and aim to run a negative split.

I will almost certainly aim for a negative split. And a dramatic one, too. I found that made the last race interesting, and hopefully that will do the same for this one, too.

I say this because the bottom of my hurt ache. I can feel the flexibility in my legs is negligible. My legs are responding to their insoles, but I need to embark on some sort of flexibility training. Still no real idea of how to do that...

We'll see tomorrow!

The essential nature of a negative split

Today I ran the 10k at Pickering in a slow, but not unreasonable, 46 minutes. It was faster than some of my times (such as at Castle Howard.) Considering my lack of fitness and training, and insoles, it was acceptable.

At the end I felt happy, not least in that I attempted to run a negative split. I was 0.18 on my Garmin off 47 minute pace, and finished 0.1 ahead with a 2km run. Pleasingly, those around me were running a negative split too.

I received a medal. I have happily already got enough mementos of other runs more worthwhile on my wall. Therefore, I though initially of destroying or discarding it; why would I want to remind myself of a casual race in which I achieved a casual time?

Perhaps it should have a place. Today I played expansive management games for several hours, pausing only to eat two carefully prepared (and portioned...) meals. The clock rolled to 6pm, and I felt a familiar urge to immerse myself further in such imaginative worlds. Yet I didn't. With the useful routines of this apartment, I completed all more chores - clothes, dishes, marking, tidying - within the space of a few hours. Furthermore, I managed to make inroads up marking mountain: I speak of how all subjects have their requirements. Effective, focussed English marking takes a certain amount of time.

What perturbed me, though, was how easy it was to get my head into work once started. There is an element, yes, of needing to work through longer projects such as updating the school website: its complexity is such that regaining the overview when returning to its design is improbable. However, much other work, such as marking, can be picked up and dropped.

But that isn't usually what happens to teachers. Many (although certainly not all) work incessantly at marking and planning. I did.

Yet now, usually, my work is more considered. I put more time into strategic planning (such as viewing Kristian Still's excellent 36 learning objective ideas.) But this takes some discipline. It takes discipline because getting into work is like drinking. After a time I feel drunk on work - its purpose is definite, its rewards are tangible (if not always lasting.) But the hangover is that I am cautious to start any slog-effort again knowing that I am likely to put myself into it to the extent of working for hours more...

The same thing can be said of running. Usually I want to run fast. And I run to expend all my effort. The idea of a domestic run - of running to work most days, or running for 20 minutes slowly - is not one that appeals to me. But it is one that will benefit me tremendously. And it is also one that will benefit my running overall; the fitness I seek can only be achieved by years of domestic running.



And so what does this blue replica medal mean to me? It means running and working with an eye on the domestic - of giving it a value necessary for a busy professional who urges to be a specialist, but needs to iron his clothes. On an abstract note, I believe it was a Zen man who said that if you can't find the meaning of life in washing the dishes, you can't find it anywhere at all.

The morning

I do not feel up for this race at all: is that part of it?

Evening before Pickering

Today I have measured my food. 100g of mince and 100g of pasta is near-nothing on the plate. I must eat something nearing twice that in a single meal. But my expansive eating is not for energy, although I may sometimes paint it so.

Tomorrow I am running in Pickering. I am grateful to have music to run with, and to have running shoes, too. I have left my insoles and my stronger running shoes in school. And so tomorrow I will run a 10k without them.

We'll see how I do.

A training regime

This morning I have woken up and completed a few chores, and a few heel raises. My big toes rather worry me - they point at an almost bunionesque 45% into my feet. It is concerning at best, and terrifying at worst. I saw an expensive foot doctor (akin the a witch doctor!) who said some platitudes about it, but didn't touch it.

I also tried a few heel raises. My right foot clicked and was painful for a few moments. But then no more. My calves started to lock, and are still tight.

Last night I wrote some aims - certain times for the 5k and 10k, and to maintain a certain weight. I do not quite know why I want to complete those aims. Of course there are benefits, but I have yet to think through what sacrifices and changes are necessary for those aims to be achieved.

Part of my ignorance is, I think, portion size. I need to begin to think about how much I am eating during the day. I'm eating porridge in the morning, and the rest, but I don't have an inkling about portion size. I am eating, regularly, more than the 1/3 of a tub of Morrocan cous cous. I am eating too much (or, at least for my athletic aims.)

Tomorrow I want to aim to run a negative split for my 10k. TBH, 45 minutes is ambitious seeing as my cardio is atrocious, my core is weak, my weight is high and my spirit is faint. But to push under 40 minutes in my lifetime is not impossible - it just needs to be tied in with something worthwhile (or, at least, something more worthwhile than the whims of me.)

Cross Country

A few days ago I called cover for my Year 10 class so I could accompany the cross-country runners to their latest meeting. It was extra work, but worthwhile for it. I accepted the invite because of my esteem for our PE teacher.

As a small school the staff often stay for a long time. The will to improve, and to keep pushing, perhaps isn't the same as city schools. Regardless, we set standards. And our PE staff do.

I remember a small number of occasions where my PE teachers took me to running meetings. One in particular, Gordon Bristow, was an inspiration. But our PE teacher now is a coach beyond comparison. And so when he asked, I went.

The students we took were a mixed bag. There was some talent, but nothing outstanding; no-one part of a running club, for example. There was determination, though. I did not witness the weak will of other students from other schools who flatly refused to run.

Did I inspire these students? One was tearful after being shoved. I asked her if she felt terrible now, which at the time of course she did. And I asked her if she quit. to this she, of course, said she didn't. I asked her if she was would be proud of her determination later that week. She replied she would. Clever lass.

I feel soft right now. I know that I can run a sub 19 minute 5k. I know, too, that I can, and perhaps should, be able to run a sub 40 minute 10k. But moreso than this, I should be able to run consistently and without injury. Although I have never managed that.

There are four things that I need to do:

a) Strengthen my core.
b) Strengthen and maintain my legs.
c) Diet so that I hit and maintain a weight of 65 kg (rather than 72 kg, as I am now.)
d) Attempt a slow running work out that allows me to build up my running over a year.

Reading my diet blog, I see that it talks about eating smaller portions. I need a smaller plate. That is certain. And to realise that hunger doesn't equate to a lack of energy.

More later.

A 5k

I managed in the past few days to do some exercise in a week where I have done none. Yesterday I ran around after a football, and today I ran a 5k after socialising with good friends till late.

My time today for the 5k was almost 21 minutes. I have seen my break down in times, but I simply was not able, or inclined to push myself faster. It was interesting running at this pace because there was certainly more competition. Of particular note was watching three men with 'Men's Fitness' T-shirts running past me. Or, at least, one did. Like I often do (did) he shouted a war-cry and ambled past.

I followed him somewhat, and hurdled over the finish line.

For me, that sprint finished worked for me to push into 18 minutes. For me to push those seconds down when I am pushing 21 minutes is not something that I warrant worthwhile. Why is that?

The run!

So I'm back and happily fed after the run. I managed to pop on my red running flats, and pushed the first 4 km at an easy ... pace.

Without training, I am happy with my effort. Like before, I was above a certain time (45 minutes) but I didn't have to kill myself to achieve that. I am going to ice my legs to recover, and see about how I'm going to train in the next two weeks.

The day afterwards, my legs are tight. Not terribly, but enough. It's causing some pain in my feet. I should get a sports massage, but I'm still a little reluctant until I get a reply on membership in Scarborough AC for the discount it brings.

With all this, I feel happy enough with the run. The first 4km was about 4:05 pace - my legs had bounce in. By that I meant that it was easy to run at that pace. After 5km there was no bounce, and it was harder to run slower. Without training - years of strengthening that might not even happen - I do not expect such fitness levels to increase. But certainly I am not aiming for much better times in the next few weeks.

I am happy, too, I have organised enough the week ahead.

I feel...

pretty naff this morning. Not atrocious, but just with bunged sinuses and tired lungs. My legs feel brittle, too.

According to past targets, I should make this my second fastest ever time. The conditions are different, but only in ways I can't particularly measure. I am not as prepared, but I do not think that I could have been prepared better than I am.

I can't find my MP3 player, too. Still, we'll see what my numbers say afterwards. I'm expecting something between 45 and 50 minutes today. Anything below 45 will be a superb effort.

Before the Foston and Thornto-le-Clay 10k

It is just past 10pm on the Saturday night before the next 10k. I have eaten late tonight (about half nine, when normally I never eat past eight) as I've been long at editing a possible new school website.

You can see the template at: www.thequillguy.com/test2

I'm using a wordpress template to maintain the functionality necessary when you don't have a plethora of spare technicians with both the inclination and the time to maintain. What does that mean? It means that I've pumped 6-7 hours today on editing it and experimenting which plug-ins will be most useful.

In doing so, I've distracted myself almost entirely from the possibilities of racing tomorrow. It was a great race last year - I was fit, lean and purchased red running flats. I managed to maintain the fast time I aimed for in the Sheffield 10k (43:06) and better it. The last mile was immense.

My fitness now is... different. I have done little running this week. By little, I mean none. I competed in the Filey 10k on the beach and pushed 50 minutes. There was no strength in my running. That, and I was happily ambling along. On Tuesday, I failed to eat after work and decided that I would best give the running a miss. On Wednesday I left work at 9:45pm, which precluded any exercise, and on Thursday I saw my lads play football until 6pm, which again gave me inclination enough to miss exercise. On Friday I went to run, but failed again to eat after school.

It was perturbing how little energy I had on Friday. I attempted to use the stepper for nineteen minutes - I couldn't manage two. I tried to run at 5:30 km pace - again I couldn't manage two minutes.

While there is an element of wanting to try to get at least near to my time last year, I'll be amazed if that's the case.

All of this is without the mention of my aching muscles in my feet, and in my legs. I have put my feet in cold water - I will try iced water tonight...