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As I come into Week 4 I am starting to wonder how I’d fair with a decent 5k effort…
I do feel fit and strong. In hindsight I think my performance at Aykley Heads was good.
My only disappointment was I didn’t really get properly into “race mode”. I was content to keep it a little too steady at times and didn’t get aggressive enough for prolonged periods of the race.
Part of that was getting accustomed to trying to keep passing people. Sometimes I was too willing to “settle in” behind, at too slow a pace. Also, the hills were always in the back of my mind and they are a weakness. I need to improve my hill running in preparation for the North East cross country championships.
I think I’m quite good at “letting go” on downhill sections but they were too congested.
But I’m pleased overall and will be looking to get in a better place mentally for Wallington Hall this weekend.
Looking further ahead I’m toying with the idea of either entering the Norman Woodcock 5 miler on the 6th of December or alternatively having a blow out at a local Parkrun. I’ll decide nearer the time.
Plan – 40mins recovery
Got out for an easy run and in all honesty the legs were still a bit sore and tired. Struggled a bit to get the legs turning over. Probably a little DOMS from Saturday.
In the end did 5.6 miles in 40mins. Felt fine at the end.
Plan – 45mins threshold
Managed to complete exactly 7 miles in the time and only averaged 165bpm. So the heart rate is coming down and pace is around 20min 5k pace…
Can feel a slight issue in the left shin. Feels like a stress reaction so need to be careful there. I have a two day work trip to Barcelona so will be playing things by ear the next few days.
Plan – rest
Absolutely no chance to get out for a run today.
Plan – 45mins recovery
Realised that I had forgotten to pack my running shoes. Left shin still very tender so will take the opportunity for rest from running. This week isn’t turning out well for Saturday.
Plan – 30mins recovery
This week has not been very focused on running and coming home from work I really didn’t want to go for a run, I felt knackered. Anyway, got out and just did 25mins. Covered 3 and a bit miles. Felt better for the run but still not happy about left shin. Not looking forward to cross country and struggling mentally to get in the mood to compete.
Plan – NEHL Race #3, Wallington Hall
Woke up feeling a bit blah and tired. Felt I could do without the race. I helped myself by reading some Frank Horwill articles. They always inspire me and remind me to stop being soft.
I also listened to some Captain Beefheart to get in the mood some more. Felt much better. Was going to give it my best, what more can you do?
At Wallington Hall I decided to have a little walk on my own, again accompanied by Captain Beefheart. Just trying to get in the zone.
Didn’t do much of a warm up but got into my rhythm ok. I deliberately didn’t wear my heart rate monitor as I didn’t want the distraction. I knew the course and felt I could gauge my effort.
As always I felt very strong the first two laps and then had a bit of a panic the last lap feeling that I was losing momentum to push on. That said I wasn’t losing too many places, mainly to the usual fast pack. But I did lose ground on some medium pack lads ahead of me and a few I had stole a march on 2nd lap almost reeled me in on the third.
I managed to finish quite strongly though and I finished 109th of >500 runners (handicapped) so a decent result.
I still feel like I’m leaving something in reserve on the last lap and losing time in the process.
That said my performances this season are at the highest level they have been since I started cross country running and I’m currently 24th in the individual grand prix. Just got to keep my head down and stay focussed, stop drifting into my usual negative way of thinking.
Plan – 45mins recovery
Only ran 35mins and kept it very easy.
Running – 27 miles
Cycling – zero
Not the greatest week but got through it with a good performance on Saturday.
Thoughts now turn to maybe trying some sort of time trial on the roads next Saturday and then the North East cross country championships the week after. Need to get into a better frame of mind overall as I’m heading in the right direction.