Princes Parkrun 5K

I completed my first ever parkrun on Saturday (16^th February).  These parkruns are free, timed 5k runs that take place every Saturday across lots of locations across the country.  One of these events take place in Princes Park every week (http://www.parkrun.org.uk/princes/).  Given its 5 or 6 miles from our house, and it’s been running for almost two years I really should have raced it before now. 

Daniel came down from Scotland for the weekend and was staying in our house.  I knew his brother Paul ran in these events and thought it might be a good idea to combine a run with a catch-up with his brother.  I didn’t anticipate all of the champagne we drank on Friday or waking up feeling a little rough when I initially suggested it though!

In my brief warm up prior to the race I broke into a jog and my heart rate rocketed.  I then did a couple of sprints and my lungs were aching.  The champagne was running through my veins!  This could be an interesting run.  A 5k gives you nowhere to hide.  It is fast from the start and never lets up.

Prior to the start, I noticed that a few guys from the club were running today – which is great because it’s nice to see them, but on the other hand it puts some added pressure because you want to beat them!  It also lets you know exactly where your fitness is in relation to everybody else.  Not always a good thing!

From the 160 or so athletes taking part, I positioned myself on the 3^rd row, behind one of our clubmates Lee Steele.  Almost two years ago, I did a couple of 3k time trials with the club on our Tuesday night run sessions and we used to run more or less the same times (10.57).  Since then, Lee has specialised on sprint distance triathlons whilst I’ve had a year of no speedwork at all due to injuries.  I didn’t expect to beat Lee today, but I was interested to see what the difference in performance would be (quite a lot as it turned out!).

The gun went and we were off.  I started off pretty quick, in the top 10 or 12.  I could feel my heart rate rise and rise, reaching 186bpm within 1 minute of starting!  I continued at my pace, hoping that my heart rate would come down once it got used to running at this pace!  Fortunately it did, it dropped to mid-170’s, although not for very long!  Within a minute, it peaked at 188 – an unsustainable heart rate.  I dropped my pace a little and my heart rate dropped and remained at between 180 and 182 for the rest of the race.

The first kilometre was covered in 3.41, the second in 3.42.  This was quick for me.  The next kilometre slowed to 4.00, with the fourth dropping to 4.05.  I was tired!  With 1k to go, I picked up my effort and managed to run the last kilometre in 3.56. 

The Garmin stats:

Split	Time	Best Pace	Avg HR	Max HR
Summary	19:25.0	2:46	178	188
1	3:41.0	2:46	170	188
2	3:42.4	3:06	177	183
3	4:00.4	3:18	181	182
4	4:05.0	2:52	179	181
5	3:56.2	3:24	182	183

I finished 18^th out of the 163 people who finished the race.  In my first race in the veteran category, I was 2^nd veteran, beaten by just 15 seconds!  I was also 5^th MerseyTri finisher.

As for Lee Steele, well he was a lot better than me, finishing in 18.36 and 6 places ahead!

This was my first running race in a long, long time and it was good to blow off a few cobwebs.  After the race I concluded a couple of things.  Firstly, I’m not a 5k racer (not currently anyway!) and secondly, 5ks are really tough!

Racing Again!

The Four Villages Half Marathon (http://bryanriley.blogspot.co.uk/2011/01/first-race-of-season.html), taking place this weekend, will be the first running race I’ve done with the intention of actually racing since I ran in the Ted Corbitt 15k race in Central Park, New York in December 2011 (http://bryanriley.blogspot.co.uk/2012/01/englishman-in-new-york.html).  Shortly after that race, when I was in the best running form of my life, I got injured.  That 15k race was run at 4min/k, despite the undulating nature of Central Park and the fact that I was on the gin & tonics on the flight the day before!  I was flying.  Injury struck, and I have not returned to December 2011 running form since.

2012 was a case of managing that calf injury.  I only returned to running ‘properly’ (regularly) in April 2012.  With Mallorca half ironman taking place in May, followed by Challenge Roth in July, my run training focussed on increasing the volume of my running, and doing all of it at a steady pace.  There was no interval training, no sprints, no hills.  I had a fear that the injury would return if I pushed the running – and then rule me out of my Ironman events.  For the end of season I had entered Challenge Barcelona, another Iron-distance event, which ensured the whole of the year was about getting to the start line injury free, rather than reproducing my best running form.

Two weeks after Barcelona, where I was disappointed with my 3.59 Ironman marathon, I ran the Liverpool Marathon with the sole intention of running at 5 minute per k pace (3.30) to prove to myself that I could run a steady marathon.  I was trying to say that I can run a 3.30 without any effort, recovery, training and that I should be able to do this during an Ironman.  It went well for 20 miles, then the lack of long runs and possibly the fatigue of Barcelona caught up with me.  It is also where injury struck.  I persevered with a very tight and painful calf for another 5 miles until with one mile to go, my calf ‘pinged’.  I walked the rest of the race.  I finished in 3.36 but this was not the redemption run I had been seeking.

I picked up my running again in mid-November, starting slowly and keeping the runs short.  Since then, I have been able to increase the distance and also dial up the intensity.  I have managed 28 runs since returning from injury, with my senses on high alert of any sort of twinge or discomfort during every single one of these sessions.  Most of these runs have had the added protection of compression socks for my calves.  Much of this running has been on the treadmill, to ensure that I’m running on soft surfaces but primarily in case I have to stop immediately.  The pace has been gradually increased too, with at least one interval session per week for the past 5 or 6 weeks.  These interval sessions are usually 1k intervals, with a 2 minute recovery between each one.  I am now up to 8x1k intervals at 15kph (4 minute per k pace) on the treadmill.

Apart from the ever present concern that I will get injured again, I’m a little apprehensive about a few things in this race.  Firstly, I don’t really know how well running on the treadmill translates to running on the road.  Secondly, if treadmill running does transfer favourably, I’ve not run at a fast (race) pace for more than 1k at a time.  Thirdly, given the first two concerns, I’m really not sure how to pace the race!  I suppose all of that is what makes racing so much fun!

EDIT
Would you believe it, this race was cancelled! Heavy snow and ice meant that for the first time in it's 32 or 33 year history, the race was called off!  Just have to wait a little longer to test out my running legs!!

Injury Setback

It had to happen at some point didn’t it?  I haven’t had a ‘proper’ injury for years so I was due one I suppose.  It happened a couple of weeks ago.  Looking back, I think I knew it was coming too.  A few too many ingredients went into the pot I suspect.  Speedwork, hills, change of running technique & cadence, running frequency – all innocent looking, but put together in a short space of time and something was just waiting to happen!  Add a sprinkle of foolishness on the day of the injury – and injury was inevitable!

Speedwork

I’d picked up my running during the previous month or so, focusing on higher intensity rather than long, slow running.  Most of my run sessions contained some high intensity work – 3 x 2k at threshold pace, 5 x 1k above threshold pace, 10-20 x 1 minute sprints, tempo runs.  This type of training was certainly helping my running.  The Central Park 15k (average pace of 4.01 per k) was proof of that.  I was feeling good and speeding up!

Hills

I’d read about hills.  Speedwork in disguise they say.  Encourages you to run on the front foot rather than heel strike.  Help develop strength, which would in turn help technique, which would help running efficiency and therefore running using less energy.  Perfect for my Ironman races.  That was my theory anyway.  For two weeks before the injury I’d started to add inclines onto the treadmill and do hill reps.  I could really feel my legs having to work.  However, hills were putting pressure on my calves and achilles.

Running Technique

I have heard about running technique and the importance of landing on the mid-foot rather than the heel.  Reduces injury (!), increases cadence, helps the body become better aligned whilst running, increases run speed.  The list goes on.  I had been very conscious of trying to run with better posture, shorten my stride, increase cadence, land on the mid-foot.  I’m sure this technique was contributing to my speedier running sessions.  However, I was finding that this technique was putting more pressure on the calf and achilles, or it did with mine anyway.

Running Frequency

My goal for the off-season was to build up some speed on the run and the bike.  I dropped volume and favoured intensity.  Short, sharp sessions were the cornerstone of my plan.  Looking back I don’t think I allowed myself enough recovery between these high intensity sessions.

In general, my legs were responding quite well to the sessions and the technique changes – except my achilles.  They seemed to become stiffer.  Not during the runs, but afterwards and particularly in the mornings before they had warmed up.  I have had stiff Achilles before, but they have eased themselves better in the past.  I assumed that they would do the same again this time.

I stepped onto the treadmill one Tuesday evening and, after a warm up, began my intervals.  5 x 1k intervals above threshold pace was the session.  My Achilles / lower calf was a bit niggly to start with, perhaps a bit worse than I had experienced recently.  During the warm up I did contemplate stopping the session and doing a turbo session instead.  I was in my running kit though.  Going upstairs and getting changed was too much of a hassle.  I continued with the session.  4 x 1k already done.  Now onto the last one.  Dialled the treadmill up to 3.50 minute/k pace and ... Boom!  A burning sensation along the Achilles / lower calf.  Whacked the stop button and hopped off the belt onto the sides of the treadmill.  Argh!!!  I have had a calf pull before so I knew immediately what it was.  I was gutted.  I don’t think I spoke to Lynn for the whole evening, absorbed in my own self-pity!

Two weeks on, and it is getting better.  I can’t feel it during day to day activities such as walking or taking the stairs.  There is no problem with swimming or cycling (good job!).  It does still hurt when I run though.  I have had some physio, including several deep massages, and have some exercises to do.  I’m told it will be another three weeks or so before I can be running normally again. 

I pulled out of the Helsby Half Marathon last weekend, giving my place to Andrew Wooton.  I have a 10K looming which I think I’ll have to give up too.  I’m watching others hit PB’s in races and having some fantastic run sessions.  It’s really hard work being on the sidelines.

Looking ahead though, I have a follow up physio appointment in two weeks time and I’ve a date pencilled in the dairy a week or so after that for a 30 minute easy run.  Taking no chances and easing my way back.  Serious racing is months away.  Better to be fully recovered than have setbacks along the way.  It’s a long road ahead.

An Englishman In New York

“Did you know there is a race in Central Park tomorrow?” tweeted Robbie Collins as I was on my way to the airport for a short break in New York.  The Ted Corbitt 15K, organised by the New York Road Runners, was the race in question and it started at 8am the next morning.

http://www.nyrr.org/races/2011/r1217x00.asp

http://www.nyrr.org/races/2011/pdf/TedCorbitt15K_Map_2011.pdf

Race entry and registration was at 6.30am on race day somewhere on 89^th Street.  After tentatively raising the subject, Lynn was keener for me to race than I was!  How often do you get the chance to actually race in New York was the enthusiastic response.  OK then, that’s settled.  A couple of quick emails to the race organisers to confirm that there were entry slots available and I was all set.

Heavy snow that morning in Manchester (our only snow to date this winter!) meant that the airport was closed for a couple of hours and our flights were delayed.  The chance of making our connecting flight in Heathrow looked slim.  However, after a tempo run through Heathrow Terminal 5, we made our flight with seconds to spare.  Alas, our suitcases did not.  Or so I thought.  Out of six suitcases, only one made it to the conveyor belt in New York.  Would you believe it was the one with my trainers and running kit?  The other cases would turn up mid-morning the next day (after the race had finished).  A sign surely?  I was meant to run this race.

Race T-Shirt

Pre-race preparations were not ideal.  A complimentary bar service on a 7 hour flight, coupled with a muffin and Starbucks frappuccino for breakfast, will not make many training manuals this year.  That said, after a taxi to race HQ, paying my $40, picking up my number, chip and t-shirt I was ready to run. 

Before I received my number, I was asked what my average mile pace was going to be.  I train and race in kilometres and kilometre pace so didn’t really know.  I guessed at 6.30 minute per mile.  With that, I was given a number and told I would be near the front of the race.  I also didn’t know how to pace the race.  Go out like a 10K, or hold back a bit like a half marathon?  I decided to try and start conservatively and build into the race (whatever that means?!).

I had no idea that this race was such a big event.  There were thousands of people running.  All abilities too.  Apparently there were athletes there who were going to be competing in the US Olympic trials in January!

And we're off!

It was a beautiful day for a run.  Bright blue skies.  Sunshine.  A real chill in the air.  Dressed in my skins running tights, long sleeve base layer, MerseyTri running top, gloves, sunglasses and ear warmers (and still shivering before the start) I was probably the most covered up I have ever been for a race.  I stood at the back of my pen, reflecting my confidence for this race, assuming all of these other runners were quicker and certainly better prepared.  There was a speech by the President of the Road Runners club followed by the US national anthem and then we were off.

It’s fair to say that I eased into the race.  Because of my laid back positioning at the start, it was very busy in front and around me.  I had no choice but to run at the pace of people around me until some gaps emerged.  The first kilometre, which was flat and even slightly downhill, was run in a leisurely 4.17. 

Wrapped up warm

The course in and around Central Park could be described as ‘undulating’.  I made a lot of my moves on the hills, both up hill and down.  After moving past the 1k marker (which was clearly marked on the course and even had a digital clock next to it, giving us our times – as did all subsequent kilometre markers!), the road climbed.  I picked up my effort and started moving through the field.  I did the same on the downhill stretches, really motoring.  The first 5k was covered in 20:22.

At about this point I spotted my entourage.  Or rather they spotted me.  Lynn, Gill, Kayleigh, Amy & Lucie, who waved me off at the start, were now on their way to Strawberry Fields when they spotted me.  Thousands of miles from home and I must have had the loudest support in the whole race.  Fantastic!

During the race I kept having to remind myself that I was in New York.  I was here racing these people in Central Park.  I was a running tourist.  Dakota buildings.  Jacqueline Kennedy Onassis Reservoir.  Strawberry Fields.  Oh look, the Plaza.  A lake - I think they do ice skating over there.  There’s the Guggenheim.  And then my mind would snap back to the race, my pacing and runners around me.

Drafting

I continued passing people, many of whom had just started too fast.  My second 5k was covered in 20:05.  I think at this point my not so scientific pre-race nutrition began to take effect: I was running out of energy.  I had run all of the downhill sections, so it was either flat or uphill from here on in!  I eased back slightly for the next kilometre so I could recharge and go again for the finish.  The field had really thinned out and I had been passed by very few, if any, runners since my pedestrian first kilometre.  During the last 4k my pattern was the same.  I would catch a runner, settle in behind them for a moment benefiting from their draft, and then go past them with a ‘burst’ of pace.  

Finished!

Don’t you just hate it when your Garmin clocks up the race distance but you can’t see the finish line yet?  I hit 15k on my Garmin in 1 hour and 32 seconds, with the last 5k covered again in 20:05 (the last 10k covered in 40:10 – my second fastest ever 10K!!).  By this point I was at full throttle, with the last kilometre covered in 3:49, with my heart bouncing out of my chest at 179 bpm.  I crested the top of the hill, passed the water station and gave it beans to the finish.

Finish Time  -  1:01:21

Average Pace  -  4:01 per k (15.22k) / 6:29 per mile (9.46 miles)

Average Heart Rate  -  173 bpm

Position  -  124^th out of 4292 finishers

Age Group (35-39)  -  17^th

Results:

 http://web2.nyrrc.org/cgi-bin/start.cgi/aes-programs/results/startup.html?result.id=b11217&result.year=2011