Wednesday, 13 October 2010

Back to the future

For reasons which escape me, I've gone full-circle and I'm now training for a 10K. I'm not sure which 10K yet, but it will/could be sometime in November. That's even if I do a 10K. Let's just say, I lack direction just now. But I kinda like it that way for a bit.

I'm following (ish) Mark Johnston's - leader of Sonic's lunchtime group - training plan during the week. And just doing what ever takes my fancy at the weekend. Monday/Wednesday are speed sessions, Tuesday/Thursday are eight miles steady and there's an optional "strides" session at Glasgow Green on a Friday.

M 27/9 - 20min tempo + 6 x 200m [kelvingrove park]
W 29/9 – 10 x 2mins (1min) [kelvin]
M 4/10 – 6 x triangle hill sprint (continuous) + 2 x long hill loop (2 – 3mins)
W 6/10 – 5 x 6mins (90secs) [canal – kelvin]
M 11/10 – 15 x 1min brisk, 30sec steady (continuous fartlek) [kelvin]
W 13/10 – 5.5 mile tempo [canal – kelvin]
M 18/10 – 3 x killers [kelvingrove park]
W 20/10 – 5 x 1km (90secs) [glasgow green – grass and tarmac option]
M 25/10 - 20min tempo + 6 x 200m [kelvingrove park]
W 27/10 – 4 x 5mins (90secs) + 4 x 2mins (1min) [canal – kelvin]
M 1/11 - 6 x triangle hill sprint (continuous) + 2 x long hill loop (2 – 3mins)
W 3/11 – 3 x 12mins (2m30s) [canal – kelvin]
M 8/11 – 15 x 1min brisk, 30sec steady (continuous fartlek) [kelvin]
W 10/11 – 8,6,5,4,3,2,1min (90secs after 8 & 6 then 1min) [canal – kelvin]

Last week, I resurrected the Baby Jogger training. None of this faffing about running ultra-distances - time to get some really tough runs in. The Baby Jogger has been hiding in the garage since we moved house in March. Mainly because divvying up running time between us is not as difficult as originally anticipated and Cairn isn't exactly the daintiest of infants.

Last year, taking Cairn for a spin round the country roads of Alexandria was quite a joyous experience. If anything, tackling the undulating routes always kept the farmers entertained. Cruising through Knightswood doesn't have the same appeal. Granted I headed up to the canal path, but I had to pass the high-flats on Lincoln Avenue on the way. That raised a few eyebrows. I'm sure the observers would have muttered their opinions, if any of them could actually speak English.

On to the canal, the idea was to do six miles (three miles out and back). But my delightful son decided to drop his favourite blanket (the only thing he sleeps with) at the turning point, so I ended up doing 12 miles! I'm sure he was giggling like Mutley.

On Wednesday, I went out with the boys with the jet-propelled legs for the (as above) 5 x 6mins session. Dear god, I was practically on my knees by the end of it. Thursday night was 6 miles steady with the club. I wouldn't recommend doing this after a few glasses of wine at a work lunch.

On Saturday, I'd signed myself up for the West Districts Cross-country in Rouken Glen Park. In my defense, at the time I didn't realise it was a relay. That came as a bit of a shock. Not only was I running a cross-country race, but I had to RUN as my team position depended on it. In fairness, I think I was only there to make up the numbers, but it was quite daunting to see that every other Garscube girl was considerably faster than me. Considerably.



I've always kinda mocked cross-country. I've never quite understood how people could take it seriously. I'm not sure whether it was the shock from going from ultra-training to racing 2.6 across muck, but I was well and truly f**ked. I literally thought my eyes were going to pop. As I lay sparked out on the grass, I vowed never to mock cross-country again. Respect.


Jill (18.50), Ailsa (18.42) and I (20.04) finished 15th overall.



Team shot above. Cairn and Dr Crazy German below.



Click here for full results, if you're remotely interested.

On Sunday, I took part in Milburn Harriers 10 (and a wee bit) mile handicap race. The course follows the Balloch Horseshoe, which is one of my favourite routes. I love the rolling country roads and amazing views. I could have easily talked myself out of the race if it wasn't for that fact. Plus, Sonic had gone out on the hills with the Crazy German at 6am, to allow time to get to Alexandria to takeover Cairn watching duties. In true Consani fashion, he made it in the nick of time.

At my allocated starting time, I was set off with two Milburn blokes. They went belting off, like they were being chased by the Vale's finest. Great. Day-two of a weekend's ass-whipping. Fortunately for me, by mile three (and where the hills began) the gap was closing and I passed them both at mile four. I was glad I stayed steady at the start, as I felt great on the second half, picking off runners as I went. NB: This only ever happens to me on very long races or handicapped ones.



I fnished the 10.2 miles in 1:19:36, which I was quite pleased with. Especially considering the cheeky hills. Splits ( 7:48, 7:52, 8:52, 8:03, 7:58, 7:53, 8:00, 7:16, 7:07, 7:55, 7:18) Average 7:52m/m

4 comments:

Richard said...

Bruce Fordyce, the 9 time winner of the 89km Comrades Marathon, used to focus on the 10km distance and track during the off season to improve speed. Alsways a good plan for next year:) I look forward to hearing which race you pick!

Richard

Thomas said...

yeah that 6 am start was quite something. If sonic was a bit late it was my fault since I was wimping behind. sorry.

but your 10m are impressive. 1:19 with hills and some very fast splits.

See you soon :-)

Davie said...

Thought the photo at the finish on Sunday was worth showing, speed indicated by the flowing hair behind you!
Glad you enjoyed your run, and Cairn enjoyed the cakes.
See you next year?

John said...

Always a good sign when your willing to mix speed with endurance. Debbie l think if you manage to do a couple of sessions a week you will see the dividends in the longer events.

Good Luck & take care x

John the Jogger