In the last eight weeks I have done so many new things. I have worked from home, I have walked through empty streets in the city centre, I have heard birdsong in the morning, I have washed my hands ten times a day, I have breathed clean air on the balcony of my apartment, I have bought a turbo trainer, I have crossed the road to maintain a two metre distance from other pedestrians, I have experienced irrationally high levels of excitement at finding flour on supermarket shelves, I have made and delivered face shields for care homes and doctor’s surgeries, I have read books, I have learned songs. And I have been running. A lot.
Granted, the last activity on the list doesn’t really qualify as ‘new,’ but the way I have been doing it is. I haven’t raced since the first day of March and haven’t done a group training session since just after that. Instead I have filled my time with a sustained period of high mileage, aided by the fact that I have more time to train and to rest and that there are no races to taper for or recover from.
About a week or two ago, I was really starting to notice the fitness gains that were resulting from this block of heavy training. Frustrated not to have any races to put this fitness to good use in, I asked my coach if he could include some kind of time trial or race simulation effort in the next two week plan. He agreed it was a good idea, not just as a means of testing fitness in the absence of races but as a way of adding some variety and novelty to the training. When I saw the plan I immediately regretted asking, though, as he had included not one time trial but two in the next week’s schedule. The first was a 3 mile flat out effort and the second an hour test to establish how far I could go in that period of time.
Doing something new can be equal parts daunting and exciting and I experienced both feelings on Wednesday afternoon before doing the 3 mile test. The fact that it is not a common race distance is a clever way of making sure I have no PB for the distance and am therefore unencumbered by expectation. The main worry I had was that I would not be able to raise my level of effort to anything like the level I would in a race, given the lack of competition and the fact that the result carries no weight or significance beyond being a loose indicator of fitness. I was pleased to hit 3 minutes for the first km but was also very worried I would blow up completely.
One advantage of running purely against the clock is that you have no external stimuli to respond to and can run a very even pace if you are able to judge it correctly. I slowed slightly in the next couple of kilometres but still felt I was running smoothly and in a controlled way; I glanced at my watch just after 3km and was just outside 9 minutes. Pretty good on my own on grass. I tried to visualise what a proper race would feel like to give some motivation and help me push as hard as I could. Every time I looked at my watch I tried to picture how many laps of the track remained. The last few minutes were very tough, a situation that was not helped by the wind, which was starting to pick up. I threw everything I could at the last few hundred metres and stopped my watch as soon as I saw 4.83km. 14:42. I’d have been happy with anything under 15 minutes, so was pleased with the effort I was able to put in. Further evidence that I had managed to get a lot out of myself came the following day; my legs were completely wrecked.
Although any self-timed result must be taken with a pinch of salt, not least because GPS watches are known for measuring inconsistently and unreliably at times, it’s a good indicator that I haven’t lost any fitness. In fact, I’m feeling as strong as I ever have so it feels like a shame that there are no real races for me to take part in any time soon. In the mean time I will just have to make do with running as far as I can in sixty minutes on Sunday. Pain awaits…
My ninth consecutive Warwickshire Cross Country Championships ends with a fifth place finish, and I finish 13th in the following week’s Birmingham League. Both of these positions equal my personal bests. A good start to the year.
Despite overestimating the course length and not starting my finishing kick early enough because I thought we had an extra lap to run, I still manage 12th in the final league race of the season. After four races, we miss out on second in the final standings by just two points. Naturally, I blame myself.
Dubbed ‘the Beast from the East,’ an unseasonably heavy dumping of snow at the start of the month causes me to spend a week running on the white stuff and trying to avoid slipping on ice. The Beast’s little brother arrives two weeks later to provide a snowstorm backdrop to the Midland 12 Stage. This is literally the coldest I have ever been during a race.
My newfound inability to keep my left calf uninjured rules me out of the National 12 Stage. Having just run a parkrun PB I was hoping to put in a strong performance. Two weeks of jogging and strength and conditioning work put me back on track.
I race four times on the track in May but only remember one of those. My 14:59.96 at Watford allows me to tick off a significant life goal. And then promptly revise the goal downwards.
It’s turning into a year of firsts. A week after breaking 15 minutes for 5000m for the first time. I have my first ‘Steeplechase Fail,’ to borrow a phrase from the many Youtube videos I have watched in which people mistake the water jump barrier for a diving board. Yes, the summer heat wave gets the better of me and I go for a mid-race swim in the steeplechase pit. I resolve to work on my water jump technique when I get back to Birmingham. Oh, and I do my first ever 400 hurdles, with predictably terrible consequences.
After last month’s resounding success, I comprehensively fail to fall at any of the seven water jumps. Instead I run 9:31, a personal best by three seconds. I end the month by running 8:42 for 3000m at Stretford. A good month.
After one more steeplechase and 5000m I take an end of season break and reflect on a successful and enjoyable track season. Stephanie encourages me to take my trainers on holiday so she can kick me out for a run when the lack of running renders me unbearable to be around. As with most things she is right. My runs along the Atlantic coast of France are stunning and memorable.
I get my first ever taste of B team running at the Midland 6 Stage. My club win the race but there are 6 athletes better than me, leaving me in the B team. I need to get better.
Winter training starts after the National 6 Stage. The regime consists of regular doses of what Dave calls ’10 and weights,’ which is exactly what the name suggests and leaves you walking funny the following day.
I’m not really a fan of this time of year, but the start of another cross country season is just enough to make the darkness and poor weather bearable. I compete at the National Cross Country Relays and help my team make a good start to the Birmingham League season
The final month of the year has the usual highs and lows, the high being a strong cross country performance that helps the team move up to first position in the league, the lows being a DNF at Telford and a laughably bad case of poor race organisation at the Gloucester 10 mile race.
Saturday, 13th January 2007 – Wyken Croft Park, Coventry
I don’t remember much about it, but the records show that I took part in my first ever Birmingham and District Cross Country League race for my university. Aged 19 and competing in division two I managed a lowly finishing position of 87. This was probably no more than I deserved given the half hearted nature of my training at the time. Running was, at the time, vying for space on my schedule with maths lectures, travelling to Birmingham to visit my then girlfriend (now wife), playing football, watching football, seeing bands, working a part time job and going out like any self-respecting undergraduate does.
What I do remember, though, is that it was painful and humiliating. My memory of the day is largely in black and white, though I appreciate that this may be as much due to the passing of time as it is to the fact that most Saturdays in January tend to appear this way when I look back on them. I was unfit and underprepared. Eighty six people beat me and I didn’t make Warwick’s scoring six.
Saturday, 1st December 2018 – Warley Woods, Birmingham
Hoping to make amends for some poor pacing that cost me several places in the field and my club the win on the day three weeks earlier, I set off conservatively, allowing myself to drift back to around 50th at the end of the first lap. Division one in this league is a high standard of competition, but I know that a lot of the athletes ahead of me have overcooked it and will come back. On the second and third laps I move through the field, picking one man off at a time. Ahead of me I can see five other runners from my club occupying positions in the top ten. We are bossing the race at the front and I now need to pick up as many places as I can to keep our team score as low as possible. I continue to move up and into the top twenty. I am starting to run out of room to catch all the guys ahead who are coming back to me. I cross the line in 18th regretting not having taken a few more places in the last mile. Those 18 points contribute to a team total of 48, more than enough to take us to the top of the league. We’re going to be hard to catch now.
Sunday, 9th December 2018 – Telford 10k
I stepped off the road in a race this morning, the first time in many years that I have ended the day with ‘DNF’ next to my name. I never really got going and started to struggle with the pace well before half way. I hadn’t felt right all week and took a gamble on trying to compete. Save it for another day; there are more important races than this one.
When I started running eleven years ago I didn’t realise it was possible to run 15:43 for 5k, let alone go through half way in a 10k with that split whilst feeling terrible. I had no idea I’d be able to get to a stage where I’m making the scoring six for the team at the top of Birmingham League Division One. I didn’t know what steeplechase was, let alone think I could rank in the top 50 in the country for it.
As a teacher, I often encourage my students to reflect on how far they have come in their lives and in their education. Stopping to look down the mountain at everything beneath you gives a great sense of accomplishment as well as the motivation to continue your ascent of it. Now I need to do just that. I had an awful run this morning but I am in great shape and need to remember all the progress I have made. I have improved so much since I started and will continue to do so.
Right from the gun in the first Birmingham League fixture of the season I just felt as though my legs weren’t as light and fluid as I hoped they would be. I tried not to let it affect me, hoping it was just a case of me taking a while to build in to the race and that I would be better in the second half. Unfortunately I wasn’t, and lost several places I needn’t have lost in the last mile. This was particularly galling as we finished second on the day by one solitary point from Loughborough. Whilst 25th in a very strong field hardly represents a disaster, it doesn’t match the shape I feel I am currently in.
I also felt heavy legged on Thursday, and especially so on Wednesday after a session on Tuesday night that led Dave, not someone prone to hyperbole or exaggeration, to declare it my best session ever. On reflection, I just went a bit too hard and probably had some lingering fatigue going into Saturday’s race. Tuesday’s session was a high-volume effort, but one that I should have been able to recover from had I toned the effort down on the last few reps. Sometimes you train and unexpectedly feel great; this often results in pushing a bit too hard to confirm your fitness. Even as someone who has been training and competing for years I occasionally fall into this trap, losing sight of the fact that it’s what you do on a Saturday that shows in the results, not your amazing session on Tuesday.
On the first day of October I forgot to record my day’s training on my training log. And then I forgot the next day. And the day after. By the start of the following week I couldn’t remember exactly which runs I had done when, and how far I had gone on each occasion. I then realised: it doesn’t matter.
Several years ago, in the post-log book and pre-Strava era, I decided to start keeping an online record of all my training as a means of maintaining motivation and of being accountable to other interested parties. If they could see what I was doing, I thought, it would keep me on track and putting in the hard work. I also believed that, added to over the course of several years, it would become a useful document that I could refer back to and learn from. I would know exactly what types of sessions preceded successful races and what kind of training I should avoid in order to prevent injury. This seemed like a wonderful idea but it contained one flaw: I never did any of this. I kept habitually adding to it but never using it. Yes, I reflected, via my weekly posts, on the training I had been doing, but my training log largely existed for no other reason than the fact that I didn’t want to break the habit.
The habit is well and truly broken now. Coupled with my lack of motivation to update my log, I have also got out of the habit of wearing a watch for most of my runs, so even if I wanted to piece the jigsaw together again I wouldn’t be able to. The era of the training log is over. I have noticed small and unexpected changes as a result of this. For a start I genuinely don’t care how far I run on any given run. Additionally, I have stopped paying attention to my weekly mileage, something I could have told you to a fairly good degree of accuracy for any of the previous 400 weeks of my life. No longer do I add an extra loop to my run to make the distance round down to 12km rather than 11km. No longer do I set a target volume for my weekend’s training to hit certain weekly mileage targets. And most importantly of all, I am going easy on my easy runs. With no watch to tell me my average pace, I no longer seek to increase the effort to bring the average pace under a certain abritrary number. Typing this, I know how ridiculous this all sounds, but I am not the only one. Many people I know and train with are guitly of all of this and more, and none of it enhances your training.
But what does enhance your training? High mileage, tempo runs, interval sessions, strength and conditioning sessions, speed work, sleep, good diet, recovery runs, stretching, long runs, rest days…
The list goes on and I do everything on it. There might not be any evidence of it any more but the best evidence surely comes in the form of results in races, and these will continue to improve if I focus on doing the right things rather than documenting them. It’s liberating.