Two more commutes

Two more commutes today, and more evidence of steady improvement. I love this stage when you’re training for anything – the improvement curve is so steep at the moment that every run has something better than the last.

This morning and it was the pace. I was conscious as I set out this morning that I’d been running as fast or faster during my long Sunday runs than I was in the short sprint to the office, so deliberately set out to lift the pace a little as I trudged along Manchester Road towards Salford.

Unfortunately, while this was working quite well for the first 10 minutes or so, the effects of Sunday’s 9-miler (well, almost!) began to kick in and my legs suddenly felt heavy and lifeless. You can see it clearly on the graph here – a nice steady plateau followed by a sudden dip and then, frankly, a struggle just to keep the pace steady.

That said, I was delighted to get to the end and find I’d broken through the 5min per kilometre threshold I’d been targeting.

I didn’t quite make the same pace on the way home, despite my legs obviously being warmer than they were first thing. That said, I did stretch the route out a little and headed straight down Barlow Moor Road and through Chorlton Park; I felt like I was pushing a little harder than usual – and I did only miss out by a second or two per km.

Not sure if I’m going to squeeze in another commute this week, but my weekly mileage is already up to 15m or thereabouts and I’ll be breaking double figures for my Sunday run for the first time in months this weekend coming, so progress on lots of fronts.

Still a long way to go before I’ll be in a position to enjoy the Coniston 14, but I’m more confident with each run that I’ll at least make it to the starting line.

Next target – the 8min mile.

Sunday run – January 27

I’m still getting used to driving out to Alty to start my weekend runs, but it is worth the effort ten times over.

Apart from the fact I get to enjoy some good company along the way, and that I force myself to dig a little deeper to keep up, the routes from there are tremendous compared with my usual trails alongside the Mersey.

Today was another of those wonderful runs. Off road on soft footpaths for most of the first few miles – so perhaps a little slower due to the heavy mud in parts – then back through Dunham Massey and Hale (see last post for links). All fairly flat, and very beautiful.

Thanks to the mild, dry weather – and the fact we were running at lunchtime – Dunham Massey was busy just at the point I began to overheat. Nevermind.

In terms of overall fitness, today’s run was good news. Not only did we manage to shave off a few seconds/km off the pace(we’re getting close to the 5min/km barrier now) but we also added well over a mile on last week to the point that we covered the best part of 9m. I’m probably running alone next week, so I best start plotting a good 10m route now!

That said, I definitely felt the pace a few times today – unlike my company for today who, as well as nursing a hangover, confessed to having squeezed in “a cheeky 9 miler” just 24 hours earlier.

Still, for the first time, I’m beginning to think that the Coniston 14 is now becoming a realistic possibility!

Graph below. Map is nigh on impossible, thanks to the lack of footpaths on GMaps, and my lack of knowledge of the area!

Two more commutes

Two more short runs to and from the office today.

This morning’s was cold – frost on the cars and occasionally slippy underfoot – but by no means unpleasant running conditions. The real difficulty was that my legs felt empty. I could really feel that I’d put some miles in on Sunday.

Anyway, it’s a great feeling to be at my desk shortly after 8am, having already ticked off a few more k’s.

The route home was much better. Mild, but with very light rain. Really nice to run in. Less traffic, so easier to cross the main roads, and hey – I’ve only about a dozen to negotiate on my route home – and my legs were enjoying being awake.

I tweeted after this morning’s run that I was a long way off the 5min/km threshold that I like to keep under, but tonight’s run turned out to be 5:02/km. To be fair, it felt quite fast, when perhaps it shouldn’t, but that will come in time.

Here are my Nike+ stats for both runs. The route I ran this morning is here, and this evening’s is here.

Morning Run:

Evening Run:

A good start

Today was what running – to me – is all about. The distance was challenging, but didn’t leave my legs like lead. The pace felt as fast as I could muster, while still holding conversation (just) with my running mate. Oh yes, and it was a really great run in fantastic surroundings. And a chance to catch up with a friend.

For some of those reasons, it was not a textbook, steady-paced run, as my Nike+ graph shows.

This is a rough map of where we went. Starting out in Altrincham, we headed towards and around Dunham Massey, a 250 acre country estate (and mansion) owned by the National Trust, complete with deer park. Our only problem came when we found that the River Bollin, which runs nearby, had burst its banks and flooded several fields and around 25 metres of our path. Oh well, at least the puddles in my trainers kept my feet cool for the rest of the run.

Returning through Hale back into Altrincham, we managed an average of 5mins 11 a km (or 8:21 a mile) – not great by any stretch, but not bad either considering this was my first ‘proper’ run for about three months.

A good start.

Lets get this up and running

OK, so let’s not pretend. This blog might not be updated every day. It might not even be updated every week. And yes, there is a fair chance there will be no shortage of Dad Jokes (as in the title of this post).

Although inspired by Dave Fleet at The Toronto Runner (among others), this blog will be very different to Dave’s fine work. Here, you will see very few training plans. I’ll occasionally set myself a target, then meander aimlessly towards it, but the only PBs you’re likely to find as this blog develops will be at distances I’ve never run before. I probably will post maps, and links to my Nike+ stats, but that’s as close as you’ll get.

As the name of the blog suggests, most of my running is done in Manchester, UK. It’s where I live, where I work and where (most of the time) I run. It’s where trails follow the River Mersey as it snakes through nature reserves and water parks, and where canals cut a purposeful path through once-bustling towns towards the world’s first industrial city. Less poetically, it’s also where dirty great dual carriageways spew out all the things a runner should not be breathing as he pounds wet, floodlit tarmac after a long day behind a desk.

So here goes…