As I got up at 4.45am last Saturday for a flight to Luton, I did wonder for a moment if it would all be worth it. I'd managed to get into a 5000m at the British Milers Club (BMC) meeting at Bedford through what I saw as the back door by being selected for the West of Scotland team for the Track and Field Inter Counties. Priority is normally given to BMC members which I'm not. However, after breaking my 1500m and 3000m personal bests and also running a best of 4:25.5 for the mile at Crownpoint the Tuesday before (earning £30 for 3rd place which got me my fish supper afterwards), a 5000m personal best was the last one to go for this summer. Bedford was the only event which fitted the bill.
I got the B race and, in breezy but warm conditions, surpassed my expectations with a time of 14:48.03. Whether it was taking advantage of the evenly matched field, simply being well prepared or a combination, something on the night just clicked. First half in 7:20, second half in 7:28. In the Scottish 5000m in June, I was 7:21 at halfway and 7:39 for the second half. Something has been done right somewhere. The time makes me eligible for BMC membership.
For now, it's formulation of winter targets. I have one already- don't get injured. Training leading up to the Bedford race is below. Big thanks to Cambuslang's Joe Kealey and his good lady Anna for giving me a room on Saturday night at their home in nearby Hitchin and to Joe for dinner on Saturday, the company on Sunday's morning's run, a mean fry up afterwards and the lift to Stevenage for the train home.
Week Commencing Monday 6th August
Monday: 7 miles easy (44:22).
Tuesday: 9.3 miles very easy (1:26:31).
Wednesday: Track, 12 x 400m at target 5000m pace, 4th, 8th and 12th reps at target 1500m pace, plus 1 x 200m
5000m pace reps- 68-72 secs, 1500m pace reps- 67, 65, 66, 200m- 32 secs
6.1 miles total including warm up and warm down.
Thursday: 5 miles tempo (28:53) plus 8 x High Point hill reps running how I felt, 9.8 miles total (tempo run plus hills) including both warm ups and warm down.
Friday: Rest.
Saturday: Longer run, Whitelee Windfarm, 20 miles (2:15:43).
Sunday: 9.4 miles easy (1:01:27)
Mileage: 61
Big week which started cautiously and gathered momentum. Two short, sharp races at the Mens League gave me a tight left groin so I had easy runs on Monday and Tuesday, the latter assisting Cani Fit's Lindsay Cloughley with one of her training groups. This was at the Windfarm where I do my long runs. An enjoyable night soured only by my car getting stuck in a ditch. I delayed the track session to Wednesday and decided to do a run before the hill session to get used to running hard with tired legs. Two lengthier weekend runs rounded things off.
Week Commencing Monday 13th August
Monday: Track, 8 x 600m at target 5000m pace, plus 1 x 200m.
600s- 1:45-1:46, 200m- 31 secs.
8.2 miles including warm up and warm down.
Tuesday: 6 miles (35:48), 15 mins brisk then 3 sets of 3 x 30 secs strides, 30 secs easy between reps, 5 mins easy between sets.
Wednesday: 4 miles (24:11) plus 8 x High Point hill reps, running how I felt, 8 miles approx (run plus hills) including both warm ups and warm down.
Thursday: Club, 2 x 10 mins, 30 secs recovery, 6.6 miles including warm up and warm down.
Friday: Rest.
Saturday: Longer run, Whitelee Windfarm, 25 mins easy then 4 mins, 1 min, 2 mins, 4 mins, 1 min, 2 mins, all with 5 mins easy recoveries, 14 miles (1:30:17).
Sunday: 5.5 miles easy (35:52) then track, 2 sets of 3 x 300m (47-48 secs), 2 mins between sets, 6 mins between reps, 7.6 miles total including run plus warm down.
Mileage: 50
Lower mileage but just as tough. Two sessions (Wednesday and Sunday) were again to experience running hard on tired legs. Tuesday was squeezed in after work before going to Hampden for the Queen's Park v Partick Thistle cup tie (a losing effort for the Spiders, 5-4). Thursday was an attempt to resurrect a Thursday training group at Cambuslang. The Sunday track session was to sharpen for the mile at Crownpoint.
Week Commencing Monday 20th August
Monday: 3 miles easy (18:54).
Tuesday: Race- Shettleston Harriers Open Grade, mile, 3rd in 4:25.5, PB.
Wednesday: 4 x High Point hill reps running hard off top, 4 miles including warm up and warm down.
Thursday: Club, 2 x 10 mins, 30 secs recovery, 6.7 miles including warm up and warm down.
Friday: Rest.
Saturday: Race- BMC Grand Prix Final, Bedford, 5000m B race, 7th in 14:48.03, PB.
Sunday: 10 miles approx easy (1:17:25).
Mileage: 31
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