10K, with some 5K pace strides.

Shitty day at work. It’s been a shitty week at work, to be honest, but being able to head out into the rain and run 10K makes things a lot better. I had a headache when I got home, and it didn’t get much better with getting home, but the run sorted me out.

I set off into drizzle, then rain, then it cleared up a bit, leaving it just cold. The roads were wet, and a bit sloppy, so I decided to wear the RocLites tonight. They don’t have the cushioning that the Asics do, but they’re much much lighter, and more like a racing flat. Not as extreme as the Road X 255s, but a good middle ground. And I think my running technique has improved a fair bit in recent times – I’m definitely using my gluteus a lot more, I feel it when I’m running, walking, standing, sitting… My knees are higher, by heels lift higher, and I’m more upright when I run. Not perfect, my any stretch, but just like the swimming, I really wish I had before and after video footage to look at.

The run was great – got rid of my headache, blasted away the cobwebs, gave me time to think, or more importantly, not think, and get another 10K in the bank.

Here’s the data:

http://connect.garmin.com:80/activity/embed/129302309

I suppose it remains to be seen if I have crippled soleus, and a knackered achilles by the end of the run….

10K tester

I’ve not run an actual 10K for some time, so, before doing an actual 10K race next Sunday in York, it seemed sensible to do at least 1 practice of 10K to see what kind of times I should be aiming for.

It was hot today, hot for Dundee at least. The usual 7K route from Tuesdays with Peter F, but with an extra 3 K tagged on, including one really nasty steep hill, which reduced me to essentially a walking pace.

Not helped by my now dead big toe nail which has come loose at the nail bed, and is trying to work its way out through my skin, causing me not insignificant pain every time I step. Still, excuses excuses. I have to do the race in a week, so some intervals and some longer runs to do this week whilst on holiday to prepare me for the race, with a full rest day on Friday, and a very gentle 5K on Saturday to settle me down for the race.

http://connect.garmin.com:80/activity/embed/101397683

And I’m off on holiday tomorrow to Oban, so the GPS will have a new bit of Scotland to track me around!

Balgay Park Loop – Details

Balgay Park Loop  - Details.

After feeling so unwell yesterday, today I started to feel a lot better.  So, after work, a wee run out around Balgay park.

I set off with the plan of doing 6 minute kilometres, but even my warm up was 5 minute kilometres, so I just upped it to 4:30s.  I threw in a 4:06 at 7K, then a 4:22 to finish.  46:16, even with stopping 14 minutes in when someone threw water balloons at me.

I really need to get a proper training plan sorted.  I’m so useless – I set off with an idea, and by the middle of it, I just think – “I should just see how quickly I can run 10K….”  Idiot.  I’m going to find a training plan.  I need to train in a lower HR zone.

No.  I am.  It works for the swimming, so it should work for the running too.  Shouldn’t it?

Rain, rain go away

Woke up to miserable rainy day. The plan had been to cycle to Tensmuir, and back before speaking at a conference in town in the afternoon. But the miserable day put me off. Not because I don’t like getting wet, but I don’t like falling off and missing a paid gig…

So I did a 10K erg instead. Actually, a 45 min erg – 10456 metres, an average split of 2:09.1. I really need more aerobic fitness, so this is perfect, really. I figure I should try some more erging. On top of the three disciplines, and the weights…..

A cycle tomorrow, after work, hopefully.