So with Oliver out, it was an idea opportunity for some housework. Joanne was really unwell today. Im getting really worried about her mental health too, shes so down. Weve got another doctors appointment soon to see if we can get her some answers (weve already seen tons of specialists!!) .
I finished cleaning around lunch time and just had enough time to go for my run before Oliver returned. I made Jo some lunch, got changed and headed out.
(Sorry the tempo run description has turned into an essay!!)
Running 6.1 mile tempo (10k) + 1/2 mile each warm up and warm down 6:29 / mi 39.37min
I set off and ran to Walney bridge to warm up for a tempo session. It had been a while since Id done a hard and fast run so I wasn't quite sure what to expect. The route, as ive mentioned before, is relatively flat so its a great test circuit for me. I can gauge my results and compare them to previous efforts to keep an eye on my fitness. I normally can knock a 40min 10k out on a good day when my fitness is good, so this was going to be my benchmark for todays run. I was expecting a 42 or 44 min 10k!
I pressed play on my Ipod and set off way too quickly, the adrenalin coursed through me as I pounded down the promenade to North Scale. I soon settled into a good pace of just over 6 min / mile. I was breathing hard at the end of the first mile but it gives me a massive buzz, pushing myself over the edge and seeing just how long I can sustain the pace.
Mile 2 was much the same, except I have to run down a winding country lane and switch from side to side a few times for an early view of any traffic. As I made my way onto the coastal path the wind picked up and the run started to become a struggle against the strong ocean gusts. Ive been here a thousand times before and you just have to work harder - submitting to the wind is not an option. I pushed hard as I made progress along the sandy trail section, head down, powering into the wind. I looked up and my bloody hat blew off into the gauze bushes. I spent a few valuable seconds retrieving it, tightened the strap and ploughed onwards. My breath was becoming laboured as I passed the 5k mark and my body started its usual grumble - "OK you've had your fun, now can we stop!". My mind, as resolute as ever told my body, in no uncertain terms, "stop being a baby, shut the f**k up and keep moving".
Mile 3 had been a slower 7:36 /mi pace because of the stop and the wind.
I absolutely love tempo sessions, 5k races (parkrun) and 10k races. They are short enough to really push yourself. The feeling within me is like Im letting go of all my hurt, anger and frustration that my life brings. Because Im a carer for both Joanne and Oliver I feel and think its unfair of me to discuss and let out my negative feelings in front of them. So like a typical bloke I store all these emotions way down deep in the well of my mind. Running has totally become my therapy and I can let it all out. I use these very negative and powerful emotions to fuel my run, pushing it all to the forefront, letting it consume me as I push harder and harder. For this reason I run with music on my tempo sessions. But not any music will do, there is no Britney or Adele on my playlists. Its got to be angry, thumping music full of rage and breakneck beats. Some classic Sex Pistols or some Prodigy get my heart raging, ready to push my body to the extremes - Try running to "Anarchy in the UK" or " Fire Starter or Breathe" and you will see what I mean. Before you know it youll be firing on all cylinders, the wind blowing in your hair, your lungs burning and your heart beating in your throat (and a very technical term.. " Blowing out of your arse!")
It felt like I was running slower with a slight lean to my right to compensate the wind strength as I passed Biggar Bank but a quick check of my Garmin told me I was maintaining a steady 6:30/mi pace. Mile 4 was a 6.32 /mi and I stuck with this pace for the rest of the coastal path and turned off at Thorney Nook towards Biggar Village. It was if a switch had been flipped as the wind was instantly stopped by the trees and hedgerows on the lane. My body was burning from inside. Good, this is what I wanted, this is what its like to feel alive, on the edge of collapse, redlining it all the way. I pushed the pace a bit more, knowing there was only a mile and a half to go. Mile 5 was quicker at 6:21 / mi so I pushed even harder for the last mile, testing my body, my resilience and my will. There was no wind to halt my progress as I ran down the winding road, breathing really heavily and sweating under the midday sun. Nearly there, nearly finished, keep going, keep pushing, ignore the pain. I crossed over the road and 0.1miles remained of the 10k circuit. The hammer went down as I went beyond tiredness and exhaustion. I sprint finished the final 100 yards then slowed to a walk. Mile 6.1 had been a 6.12/ mi. I stopped my Garmin - 39:37 - I`ll have that!
All that remained was an easy jog round the corner to my house to lower my heart rate. I made a protein shake (see food diary) and had a good long stretch in the garden.
Overall:
An absolutely exhilarating run that I worked hard for and I now feel brilliant, re-energized and totally de-stressed!
PS - To put things into perspective, I thought that was quick and hard but Mo Farah did this distance last week 14 minutes quicker. Utterly ridiculous - WOW!
 |
| Sub 40min 10k - Very happy with that! |
Food Diary:
Breakfast: Oatso Simple Porridge with chia seeds, raspberries, blueberries and a drizzle of honey
Snacks:
Banana, 2 "thins" Crackers with humus,
Post Run Protein Shake:
Berry Blitz: Frozen berries, coconut and almond milk, hemp protein, Linseeds,
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| Spinach Omelette, Moroccan Lamb with Couscous, Berry Blitz Parrot?, Fruit Salad |
Lunch:
3 Egg spinach omelette with a little grated cheese, rocket side salad and tarragon dressing
A bowl of chopped fruit with fat free natural yoghurt, topped with a teaspoon of my mums homemade jam and a few seeds.
Dinner:
Moroccan Lamb with Pea and Sundried Tomato Couscous, steamed vegetables and roasted peppers. Topped with a dollop of homemade Humus.
I finished the evening with a strength session and I managed each set of reps totally unbroken! The fitness is definitely increasing. It will be interesting to see what its like come race day!
A few knots had appeared in my lower legs so a good roller session caused me great pleasure and great pain in equal measure! I also got the lacrosse ball out tonight and went in search of my piriformis as Id felt it tightening earlier. OOOH it hurts so good.......
PS. Class. the Eagles have just come on the radio as Im about to publish this blog. "Hotel California" - I could listen to its stirring melodies and eerie guitar riffs all day. What a way to end the day :)
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