I am definitely not capable of having consistent weeks at the moment in my training. After re-joining the gym recently, I had managed to go once last week, and then I got struck with the cold of death from Tuesday night onwards, killing my plans for a Wednesday gym session and a Thursday run. In full determination to be better, I was able to run this weekend, which pleased me because I didn’t have to miss out on parkrun or the Cross Country, so maybe it struck at the right time.
Before I move on to my week, I thought I would inject Amanda’s fool-proof way to ditch a cold in 3 days!
- Take ibuprofen-based cold and flu tablets in the day, and Night Nurse (paracetamol-based) at bed time.
- Drink as many hot drinks as you can in an hour i.e. drink them when they’re really hot! And add ginger to your tea.
- On the day you feel the worst, have a whole day’s rest in bed, maybe even a nap or two, and for dinner have the hottest curry you can manage – I like a madras or jalfrezi!
- Put a teaspoon of vapour rub in a bowl of boiling hot water, then a towel/jumper over your head, and breathe it in to clear your airways.
- By day 4, you should be feeling better and it should mostly be at the coughing stage, so a nice short hard run like a hard effort parkrun will be the final cure to blast it our of your lungs.
So I did manage one run this week before that cold infected its way into my body. It may have contributed slightly to the infection, because I hadn’t thought through what we would be doing that evening, and dressed for a normal chilly run, and not for standing around being coached. But we live and learn – or at least I hope I will! I also got a 2000m swim in on Tuesday morning, which was a good session, actually.
My running club had been lucky enough to be accepted onto the England Athletics Club Run initiative, and had been selected to have 3 coached sessions with one of their coaches. We had agreed as a club that we would have one session per month with this coach, and we would use it to target one of our club championship events in February – Wokingham Half Marathon. We had been allocated Rob McKim.
Our first session with Rob was focused on pacing. This was really interesting, as it highlighted a full range of running paces, and we got to practise them all. We were shown good practice for posture, how to warm up, and what that really meant. Then we moved onto the paces: recovery, easy, steady, tempo, intensive aerobic intervals, and speed endurance. It was a good lesson to understand that you need to run at your OWN pace, even when in a group, and to make sure you were judging your perceived effort correctly. I’m definitely going to be practicing this all a bit more! Unfortunately, when we were stood around listening to the coaching information, I think my body got quite chilly and that was what accelerated the infection I had suspected in the last week or so. By Wednesday I was ill.
I tried to sweat it out on the turbo trainer Wednesday night with a moderate 45 minute session on Zwift, but it didn’t improve things, so I left all exercise until Saturday after that. This meant no gym, no running club on Thursday, and no Friday morning swim. This made me sad, but I was feeling a lot better by Saturday, so the rest must have done me good!
I had decided that on Saturday morning, I would attempt to run Parkrun hard, and see how fast I could go. I had finally managed to turn up to Black Park on pacer weekend, which meant that there would be volunteers out running at 1 minute increments from about 19 minutes to 34, usually. I realise now that my idea to try to beat my all-time 5km PB was a bit silly after having a cold and literally just getting over it the day before, but I went all out on the first kilometer, sticking to the 25 minute pacers, until my lungs gave me a sign (in the form of wheezing), and my legs in a sign of not keeping up, that this was in fact a terrible idea, and I should back off the pace.
I stopped once at 3km quickly to cough my lungs up, and again at 4km because I just wasn’t getting the air in and my chest was just struggling after being ill. So I finished in a time of 26:39, I think officially on the Black Park parkrun results page. It wasn’t an entirely disappointing result, despite still not beating my 5km PB, which (slightly embarrassingly) still stands at the end of a triathlon at 25:21! I was 1st in my age category (SW20-24), 30th female, 160th out of 424 runners, and it was a new Black Park PB for me! I will take the positives from that! I have to remember that it is not an easy course to do a quick time on either.
Sunday brought the XC organised by Handy Cross Runners, and the hilliest course of the cross-country league. I brought tiredness, a belly full of beer, and tired legs along – I had got in at 1am from seeing Kasabian at the O2 Arena in London on Saturday night! It was well worth it, but my night of drinking and dancing was going to cost me. I was very indecisive about what to wear. I was so hot in the morning, so turned up with my long-sleeved underlayer in my bag and a running vest and shorts on. Then I got cold, so put the underlayer back on, warmed up running up the hill, and then decided I would be too hot running in my underlayer, and had to abandon it at the bottom of the first hill near the race HQ.
The start of this race, as you may have gathered, is at the top of a hill, which you get to come hurtling down when the gun goes off. This makes for an exciting start, and as I think I worked out actually means that you get more downhill in the run than you do up, which in Bradenham Woods can only be a good thing! You soon meet a nice juicy climb, which turns into an even steeper climb as you enter the woods.
This particular cross-country has four main steep climbs that really get your legs burning. The in between bits are full of mud and leaves, and some great fun over a tough terrain, as well as a few brilliant downhill sections. The penultimate downhill is over a steep camber, which makes for a technical descent, and I witnessed one runner fall sideways ahead of me, although luckily he bounced up and declared he was ok. He is braver than me! After one more energy-sapping climb, and a lap round the woods – it was time for the last descent. I had decided that this would be the time to catch a runner ahead of me, and set them in my sights.
I flung myself down the final hill and went all out – maybe slightly too early, but I was going for it now! I was gaining nicely on my target as we turned the corner for the last field. It was so muddy and slippery that I was struggling to make any ground, but with a couple of hundred metres to the finish and some encouraging shouts from my fellow club runners I managed to dig deep and overtake for the finish! It was great fun, and although I was ruined from my diseased week and hectic Saturday, it was a brilliant challenge, where I could refuel with delicious sandwiches, tea and cake.
Writing this the day after the race, I have made a discovery. Ignoring the alcohol consumption the evening before, I may have found the source of my struggle to gain speed and climb hills at the weekend. I had felt my hamstrings straining going up the hills at the cross-country and have definitely been finding it harder to pick up speed in a run over the last few weeks. What caught my attention today was that my hamstrings were extremely sore, but my glutes and quads were doing alright. This tells me that my glutes aren’t firing properly. I’m taking it as a positive that I discovered this now, because it’s winter for one thing, so I can build up a base during the off-season. Not only that but the challenging course at the cross-country highlighted the root of the problem, and potentially what had caused my knee injury before. So I can do some glute activation exercises and try to build up from there. I will keep you all posted!
Thank you for reading,