Hills and speed and some continuous running

So I managed to get out in spite of the ice the other day but then Monday and Tuesday there were the usual excuses – to dark, too tired, too late now, too full from food.

Wednesday I got home earlier so we went for a run. We went uphill. Up up up towards Ilkley Moor. I forget how relentless it is but Kath took us from landmark to landmark run/walking. My calves held up ok but were tight by the time we got to the top. We turned round and ran all the way back down. It’s a lovely run down. It’s undulating but down all the way if that makes sense. It means that I can run faster than I usually do and sustain it for longer which helps me get used to what a higher pace actually feels like. It was a good session.

Thursday we did our speed work for the week. I don’t like speed work. I find it mentally really hard. I’m actually sure I could physically run faster but somehow I can’t make myself sustain it. Most types of speed work make me really miserable and grumpy. However, the runners world fartlek session which I have blogged about before is sort of ok. This was the 4th time I’ve done it. I could feel the hills in my legs from the day before and I was quite tired. I was fairly sure my pace would be awful. I was therefore pleasantly surprised that I was actually in line with previous attempts. With some more consistent running, hill, speed and strength work I may even improve a bit! (previous attempts in brackets)

  • 10 minute warm up:  12.46 (12.27,12.20, 12.43 pace);
  • 5 minutes: 10.35 (10.37,10.26, 10.27);
  • 1minute 30 second rest
  • 4 minutes: 10.09 (10.30, 10.11, 10.18) pace;
  • 1minute 30 second rest
  • 3 minutes: 10.23 (11.03, 9.56, 10.18) pace;
  • (then 5.5 minute rest);
  • 2 minutes: 9.37 (10.17, 8.56, 9.52);
  • 1minute 30 second rest
  • 1 minute 30 secs: 9.05 (9.41, 9.09 ,9.47) pace;
  • 1minute 30 second rest
  • 1 minute: 8.50 (8.41, 9.28, 9.29) pace;
  • 1minute 30 second rest
  • 30 seconds: 7.54 (7.39, 9.17, 8.37)  pace;
  • 1 minute rest
  • 30 seconds: 7.36 (7.38, 8.28, 7.39) pace.
  • 10 min cool down 18.38 (14.23, 14.17,15.16) pace

The worst section of this is always the 3 minute run, always. It’s when I nearly give up every time. 3 silly little minutes. Well, I’ll have another go in a couple of weeks or so.

My legs welcomed rest day Friday!

Today we were originally going to do 8 miles at Bolton Abbey but we had a lazy morning instead. We switched our days around and did our 1 hour run today. We set off at the same time but went in different directions – Kath turned back because she wasn’t feeling great – I think I must have passed on my non-distinct crappy feeling from yesterday. I had been running for about 15 minutes when my ankles seemed to just set and my calves went tight. I kept going a little bit but then stopped to walk a little bit. It didn’t ease so I stopped at a bridge and stretched my legs out a bit. Running continuously obviously wasn’t a good plan. I re-set my watch to run/walk and to 5k. That went fine, in fact I was pleased with the relative ease of that run/walk. At the end of the 5k I reset the watch again and walked the 3/4 mile home. 5.6 in total and I have now done more miles than I did in all of January last year.

2 thoughts on “Hills and speed and some continuous running

  1. Speed work is the worst! I’m always super whiney (to myself) when I’m trying to do anything close to speed work. I have found one treadmill ladder-type interval workout that’s tolerable though.

    Liked by 1 person

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