Tag Archives: Southampton Athletics Track

Back on it – a weekly round-up

16 Jun

Hello again! I feel like I’m finally getting back on top of things, so here’s a round-up of my week…

Saturday – Volunteering at parkrun

For the second week in a row, I was a volunteer at parkrun – this time as a Run Director.

Southampton parkrun 10 June 17

Because of building works, we’re currently on an alternative route at Southampton parkrun that starts near to The Cowherds pub. I quite like Run Directing with this start as there’s a bench for me to stand on. There was also some excitement as our long-awaited PA system has now arrived, so I now longer need to rely on my teacher’s voice projection!

RDing at parkrun

That’s what 767 runners looks like © John Grant

 

Sunday – Southampton Tri Club event

On Saturday afternoon, Stu and I finished sorting out our bike trailer, so that M is able to go out cycling with us. I recently traded in my beautiful Fiat 500 for a Citroen Berlingo that we affectionately refer to as ‘the mum bus’. It’s not a beautiful car, but it’s comfortable and there’s plenty of room for bikes and more. Stu reconfigured the car to fit all of our kit in, but we learnt the hard way on saturday night that Baby M is allergic to peanuts. This meant that we didn’t manage to join Tri Club friends for a social bike ride on Sunday morning. We could have joined in with the run, but were shattered after a long night.

STC BBQ

©Darryl Marcus-Hanks

Stu took part in a sea swim, whilst I sun-bathed and played with M on the beach. We then had a lovely barbeque. Southampton Tri Club is such a friendly club and this was a great opportunity to meet some of the new members. After a few burgers, I went off for a walk by the beach huts.

Calshot beach huts

 

Monday – swimming

The Quays

I finally got myself back to the pool on Monday night. I think swimming will always be the hardest part of a triathlon for me. I prefer open water swimming, but it’s hard to get to the lake and reasonably expensive, so I need to make sure that I attend tri club sessions at the pool.

It was the first time I’ve swum since I got me new watch, so it was interesting to see what data it would show me. We did quite a few 100m sets, including some with fins. Coach Steve called me over and explained that he had identified the problem with my front crawl – apparently my stroke looks like a bear crawling along and it’s basically my strength that gets me through as my technique is awful. Steve had a new torture device swim aid that he got me to try – a Finis Forearm Fulcrum Positioner that “holds the hand, wrist and elbow to position the forearm optimally”. It definitely felt different, but I still don’t think that I can visualise what correct technique should be – it doesn’t come naturally to me!

I positioned myself at the back of the lane for the swim as I’ve not been swimming for a while, which meant that I didn’t feel too much pressure. We covered just over a mile in the session, which was enough for me!

 

Tuesday – Run with Sarah

At lunchtime I went for a run with my work colleague and friend, Sarah. It was quite warm, but we were out for nearly an hour. I had M in her buggy and that combined with the humidity and my asthma/hay fever made for a challenging run. Sarah and I kept the pace slow so that we were able to have a much-needed chat. I love running for keeping me fit, but I also love it because it really helps to keep me sane. Some people might swear by a glass of wine at the end of a hard week, for me nothing beats a chatty run with a friend 🙂

 

Wednesday – Buggy Mums and Mile of Miles

On Wednesday, I went to Buggy Mums, which is one of the highlights of my week. It was a hot and sunny day, so we did a mix of intervals and exercises in the shade. It was lovely to see some mums that I know from elsewhere (Sing and Sign and my running club). Unfortunately, I didn’t get to participate as much as I had hoped to as M wasn’t in her happiest mood and my hay fever was playing up.

On Wednesday evening, Stu, M and I walked down to the Sports centre to take part in Mile of Miles, which is a 10 x 1 mile track relay. Southampton Tri Club had two teams: a fast team and a fun team. Stu was originally on the fast team, but he’s been under the weather, so switched to the slower team. I was on leg 8 and Stu was leg 9. I did a brief warm up, but my hay fever and asthma were making breathing difficult, so I knew that I would find it hard. I also struggle to pace myself on the track and the relay format meant that I wasn’t running alongside others, which usually helps to push me.

My final time was 7:29 which is quite a lot slower than my recent PB of 7:10. I had thought about doing the Lordshill Magic Mile on Tuesday evening, but decided against it as I wanted to save my legs… however on Tuesday I was feeling well and on Wednesday I was shattered. Hopefully, I’ll feel better by the next mile event as I would love to achieve 6:59. My splits were all over the place: 1:41; 1:59; 1:55; 1:54!

Tamsyn at the track

© Di Mattingly

Tamsyn at the track

© Di Mattingly

Tamsyn at the track

©Paul A. Hammond

Tamsyn at Mile of Miles

©Paul A. Hammond

Tamsyn at Mile of Miles

©Paul A. Hammond

Tamsyn on the track

© Paul A. Hammond

Tamsyn running on the track

© Paul A. Hammond

Tamsyn at Mile of Miles

©Paul A. Hammond

Tamsyn at MoM

©Paul A. Hammond

Tamsyn on the track

© Paul A. Hammond

Tamsyn at Mile of Miles

©Paul A. Hammond

Tamsyn at Mile of Miles

©Paul A. Hammond

Tamsyn on the track

© Paul A. Hammond

Tamsyn running on the track

©Paul A. Hammond

STC at Mile of Miles

©Paul A. Hammond

Tamsyn at Mile of Miles

©Paul A. Hammond

Tamsyn running at Mile of Miles

©Lois Elliott

Tamsyn running at Mile of Miles

©Lois Elliott

Tamsyn running at Mile of Miles

©Lois Elliott

Tamsyn running at Mile of Miles

©Lois Elliott

A rare pic of me with my baby © Paul A. Hammond

STC at Mile of Miles

Thursday – run at Weston Shore

I drove to Weston Shore early on Thursday as I was keen to be there ready for Buggy Mums. I had a bit of time to answer some emails when I arrived, before going over and chatting to friends. After a short while, one of them looked on Facebook and saw a message saying that the class had been cancelled 😦 All was not lost as one of the others agreed to go running with me. We did an out and back – one direction was easy, but the other was into a headwind. I did just over 4.5km, but couldn’t motivate myself to make up the extra distance with the wind!

Sadly, I’ve heard that there won’t be any more sessions at Weston Shore… however, they will be replaced with sessions at Riverside Park, which is a bit closer to home.

 

So that’s my round-up of this week. Southampton parkrun is cancelled tomorrow, so I’m looking forward to going to Lee on Solent parkrun. My friend, Sarah, lives nearest to that parkrun, so hopefully I’ll get to run with her. Also, I’m going to meet up with a few Hampshire-based running and tri bloggers, which should be fun. Then I’ve got some really exciting events planned for next week, including an aquathlon in a stunning setting.

What are you looking forward to next week?

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Catching up, CrossFit, Ironman Dublin 70.3, Marafun, stir-fry and Santahampton.

7 Dec

I’ve been so busy recently that I’ve not had enough time to blog. I hope that I can find more time in 2015 – I think that perhaps I need to be more productive in my lunch breaks. As I’m struggling to find enough time, I’m trying to add more frequent social media updates:

One of my aims for 2015 is to focus a little more on my diet and nutrition. I’m good at sticking to a training plan, so I think I need to be as rigid about what I eat to try to stop me from making unhealthy choices. I’ve got a few ideas up my sleeve… more will be revealed later.

I’ve been busy for several reasons – one of which is work, but the main one is that I’m trying to get back into regular training, so that it’s not too difficult for me to pick up my half marathon training in January. I’m also desperate to get a 5km PB before the end of the year as I feel like I’m making some progress with my running. I’m also back to Run Leading/coaching with Lordshill Road Runners. I now regularly help Ben on a Wednesday, which is great. It means that I get a rest day in the middle of the week whilst helping other people to achieve their goals.

A month ago, I blogged that I had achieved my best ever race pace. Later I looked at my run on Strava and was surprised to see how well it ranked against my other runs:

Strava results

I know that I’ve run 1 mile faster than 7:32 (my PB is 7:27), but I’ve never run 5k in under 25 minutes! 🙂 This is great as it means that I’ve a little hope that I might get a 5k PB before the end of the year.

I’ve also been doing a lot more training with SUTRI. I’ve regularly been attending Tuesday night spinning classes. They’re quite different from what I was used to at Bournemouth University. I used to do 30 minute classes and these are an hour, but I don’t find them as challenging – I think this is because I’m fitter and now ride a bike every day. The music is also very different from what I’m used to.

I’ve also been going to SUTRI strength and conditioning classes which are led by Ollie at the local CrossFit box. CrossFit seems to be a Marmite activity, as it divides people into those who love it and those who hate it. The lovers enjoy the group mentality and camaraderie about working with others to push yourselves to the limit; the haters point out the extreme risks that are taken in some gyms where the instructors have received minimal training and rhabdo is common. What we’re doing is a modified version of CrossFit that is tailored to triathlon. Also, I’m confident that the coach knows what he’s doing and isn’t going to get anyone doing multiple reps of an exercise that they don’t understand with a weight that’s too heavy for them.

So far, I’ve been to three strength and conditioning classes. The first one was the day after Gosport Half Marathon, so my legs were a little bit tired. We did a whole range of things that I’ve not done for many years including some pull ups using rings and some squats… lots of squats. There were squats with a medicine ball, squats throwing a medicine ball and just plain squats. I’ve no idea how many squats I did, but the next day my legs hurt and by Wednesday I wondered whether I would ever be able to stand without groaning again!

In my second class, the focus was on inversions. This was much safer territory for me. I stopped doing gymnastics in 2008, but muscle memory means that I still know how to do a handstand. We did a variety of handstands in groups of three and also had to walk up the wall into a handstand position for me. It felt good as I knew that I could do it. We also had to balance in crow position (from yoga). I used to spend a lot of time doing various balance on the beam and have practised this position in yoga, so it was something that I knew I could do. I felt great when the class finished and was pleased that I did not ache afterwards.

Last week, my friend Roelie came along to the class with me. I’m significantly older than the other participants, so it was great to have a friend who’s not in her early twenties to train with. The focus of the session was using kettlebells. A few years back, I did a kettlebell workout with my karate instructor, Sean, but I’ve not used them since then. We spent quite a bit of time working on doing a Russian/Turkish get up (as demonstrated in this video). We also had to do knee-lifts, which involved working the lower abs by raising our knees to our chests whilst hanging from a bar. We had to do this in sets of 10. My biggest concern was whether I’d be able to reach the bar. Some of the taller blokes could reach up and touch it with their hands, whilst I was hoping that I would be able to jump high enough to reach it! Fortunately, I managed it, but it’s a long time since I’ve done anything like that, so my hands didn’t like it!

The only frustration that I’ve had so far is that each class seems to have some burpees in it. Unfortunately, my low blood pressure means that I’m not allowed to do burpees as I always end up fainting. I’ve been told to do the burpees slowly, but I’m not convinced that it has any benefit for me and just makes me look like I can’t do them 😦

Ironman Dublin logo

On 24th November, entry to Ironman Dublin 70.3 opened for people who had pre-registered. Stuart and I were fortunate enough to get places, along with three of our friends from Southampton Tri Club: Suzanne, Huw and Steve. Unlike Weymouth, I won’t be able to train on the course in advance, but I’m more confident now and I’m hoping that I’ll head into HIM training on the back of some successful half marathon training. My aim is to finish in under 7 hours, which will require me to improve on all disciplines. I think I wasted a lot of time in T1 at Weymouth and my run was poor, so they should be easy places to lose some time.

On 29th November, Rob and Stuart agreed to pace me at parkrun. I had several aims:

  • Beat my fastest time at parkrun this year (25:45)
  • Beat my Southampton parkrun PB (25:12)
  • Beat my 5k PB (25:08)
  • Finish in 24:59 or faster

I’ve blogged about how it went – I didn’t achieve all of my goals, but it was my 3rd fastest ever parkrun and I’m confident that with some consistent training and a healthy diet I’ll get there.

I’m now running again with Lordshill on a Monday evening. The pace of the groups is a little inconsistent at the moment, so it’s not always easy to work out which group to run with. I was dithering about joining Stu’s group (Group F) for some sprints when I was asked to help out with Group D on Monday. I agreed to tail run, which was probably a good decision. Before we started running, Teri got me to pose for a quick photo with James who won the Best New Male Athlete award by Southampton Tri Club. Teri humorously referred to us as the ‘king and queen of tri’ – I’m not sure I’m at that level yet, but I’m still proud enough to keep polishing my trophy!

Celebrating my tri club win with Jmes, who was awarded best new male

Celebrating my tri club win with James, who was awarded best new male

After running, I headed down to swimming. It had been cold outside, which meant that the pool felt warm for a change… the pool at The Quays is always really cold! It was a tiring session, but it’s always hard to swim for an hour when you’ve already done an hour of strength and conditioning, an hour of running and have spent nearly an hour commuting by bike!

On Thursday evenings, I’ve been running at the track with Huw from STC. He’s a great coach – I find him very supportive and motivational and I love running on the track as it has such a lovely bouncy surface. This week’s session was 600ms. We had to jog/walk/recover for 200m before running 400m at 5k pace followed by 200m at faster than 5k pace. I managed to do six reps before calling it a day. It was a tough session, but I know that it’s what will make the difference when it comes to getting a 5k PB.

On Friday evening, I did a 750m swimming time trial that I’ve blogged about. It was tough!

Yesterday, I didn’t go to parkrun. I’ve been considering having laser eye surgery for a while, so I booked a consultation for Saturday afternoon. I was not allowed to wear my contact lenses for 24 hour beforehand, which meant that I couldn’t do parkrun as I cannot run with my glasses on. As an alternative, I went swimming with STC. I knew it would be tough as it was only 12 hours after I finished swimming with SUTRI.

I hardly ever swim with STC on a Saturday morning, so I had no idea who would be in my lane or what I could expect. Fortunately, it wasn’t too busy and the other people in my lane were not significantly faster than me. I was quite proud of myself for managing 4 lengths of butterfly (my previous best was 1/4 length). It wasn’t great – I’m quite surprised none of the lifeguards tried to save me – but I didn’t drown. Sadly, Garmin thinks I was doing freestyle… but at least it recognised that it was a swimming stroke! I should probably admit that I had fins on… But I also had to do another 4 lengths single arm without fins, at which point I nearly died! Afterwards, we went for a hot drink with some of the others swimmers. It was so difficult to recognise people without their swimming hats and goggles on!

On Saturday evening, I made a lovely dinner: sesame, honey, ginger and tofu stir-fry.

Sesame, honey, ginger and tofu stir-fry

Sesame, honey, ginger and tofu stir-fry

It’s based on an old recipe that I had for cabbage stir-fry.  Ingredients:

  • 1 chopped clove of garlic
  • Small piece of chopped ginger
  • 2 tsp honey
  • 2 tsp soy sauce
  • 2 tsp sesame oil
  • Some sesame seeds (I used a mixture of black and white seeds)
  • Any stir-fry veg (I used mangetout, red pepper [capsicum], baby corn, spring onions [scallions], broccoli spears and a red chilli
  • Tofu

It worked out really well 🙂

Today has been a busy day. This morning, Stuart and I ran up to The Common for another training run with the Marafun crew. I dithered a bit, but went into the 9 minute mile group again. If I’m going to get a PB then I’ll need to manage faster than that pace on race day!

After we finished the group run, Stuart and I ran home, where I made some spirulina smoothies.

This afternoon, we joined Coach Ant’s fun run: Santahampton.

We arrived a little late, but it was easy to see where we needed to go as there were plenty of people out with costumes on:

Arriving at Santahampton

Arriving at Santahampton

The local newspaper had sent a photographer and also a journalist (who turned out to be one of my former students. I love it when I hear about my people I’ve taught doing well).

Coach Ant briefed everyone about the route, and then we were off.

Ant starting the run

Ant starting the run

I jogged with some people that I know – we were at the back, but that was fine as it was a fun sociable event. I really enjoyed having a chance to say hello to people that I know.

Afterwards, we were all rewarded with a mince pie.

Any with Sandra and her huskies

Ant with Sandra and her huskies

My favourite Christmas elf

My favourite Christmas elf – Liz and her medal.

Secret Santa (aka Rikki)

Secret Santa (aka Rikki)

Papping the photographer - a quick snap of Jules

Papping the photographer – a quick snap of Jules

How’s your week been? Have you got any festive runs scheduled?

Some extra recovery followed by two days of intervals

25 Jun

After my long swim on Sunday, I was meant to go swimming with the Tri Club on Monday night… however, I had a fun night out planned with some former work colleagues. I tried to find a way to fit a swim in, but I would have had to get up very early to do it before work, and my lunch break was sandwiched between meetings on different campuses, so in the end it just wasn’t feasible. I know that people will say that if you want to find a way, it’s always possible to make things work, but I was feeling absolutely exhausted and thought that a little bit of extra time in bed and a chance for my arms to recover wouldn’t be a bad thing.

Yesterday, I had to spend the day in London for a work event. Luckily, the meeting didn’t finish too late, so I was able to get home in time to be able to do some of my training. I was meant to do a 45 minute bike ride, but I only had time to fit in 25 minutes before my track session. If I’d been better organised, I might have found a bit more time, but I’m not too worried about it (I cycle to and from work every day, so missing out on 20 minutes on my bike isn’t as bad as it might seem).

After cycling, it was time for my weekly track session with the local tri club. Huw was away, so the session was led by Steve, who’s also a really good coach. We were told to do the usual warm up (a one mile lap of the sports centre), but I still had to change from my bike shoes into trainers and lock my bike up, so I took a short cut. I’d assumed that I wouldn’t be able to catch the group, but I think that with a bit of effort, I would have made it.

After the warm up, we were told to do a deceptively simple pyramid session:

  • 1 minute run; 1 minute recovery
  • 2 minute run; 2 minute recovery
  • 3 minute run; 3 minute recovery
  • 4 minute run; 4 minute recovery
  • 4 minute run; 4 minute recovery
  • 3 minute run; 3 minute recovery
  • 2 minute run; 2 minute recovery
  • 1 minute run; 1 minute recovery

We were told the runs should be done at ‘steady’ pace, which was then modified to 5k pace. My best parkrun (5k) time in 2014 is 27:40, but I’m still aspiring to get a PB, so I tend to think of 5k pace as being 5:00/km. I managed an average of 4:53/km (moving pace), which means that I managed to achieved what I wanted to.

This evening, I had a choice between doing an RR10 (local off-road race) or doing a specific run as set by my coach. I didn’t finish work until after 6pm, so I decided that it would be best just to do the work out set by Coach Ant. However, I also combined it with a run with my friend, Teri. I ran to her house, and then we did a 10 minute warm up before alternating between 90 seconds at ‘race pace’ (5:00-6:00/km) with 2 minutes of jog recovery after each one. It was hard to run quickly as I’m very tired, but I managed all of the intervals at the appropriate pace.

I think I would have found it a difficult run, if I hadn’t had Teri for company. We would start discussing a topic, and then my Garmin would beep to warn me that it was almost time to run hard again, so we’d agree to pick up the narrative in our next jog break. Teri’s a much faster runner than me, so she went ahead on the intervals, but we regrouped for the jogs.

Tomorrow, I’ve got an aquathlon. Last time, I was still struggling with my arm, so I did the novice distance. This time, I think I need to tackle the sprint distance, but I’ll try to hold back a little as I’ve a triathlon on Sunday. On Friday, I’m cycling and swimming and then I’ll finally have a rest day on Saturday.

This evening, I watched an interesting video from CTC (Cyclists’ Touring Club). It’s part of a campaign to make cycling safer in the UK. I fully support it, but I’m not sure that all of the proposals will be practical:

If you’re in the UK and could like to support this campaign, please visit the website.

“It’s not about you joggers who go round and round and round”

27 May

Tonight’s challenge was a 5 minute warm up jog, 30 minute threshold run and 10 minute cool down. I needed to find somewhere relatively flat for this, so I decided to head up to the track for my run. I have free access because of my Uni gym membership and I’ve never used it before, so I thought I might as well take advantage of it. It also had the benefit of allowing me to train with Stu… he is significantly faster than me, so I knew that I would see him quite often 🙂

Southampton Athletics Track

Southampton Athletics Track

I started off quite well on the track, but know that I am most definitely not on form at the moment – my knee still hasn’t recovered from my accident. My average pace was 5:28/km. This was a little disappointing, considering that I’ve run a half marathon at an average pace of 5:18/km, but it wasn’t surprising.

I like running on the track. It’s not something I would want to do all of the time, but it’s fun to pass (and be passed by) other people and the smooth surface meant that I didn’t have to worry as much about tripping and injuring my knee again.

After I’d finished my track session, I went for a cool down jog with Stuart in the area surrounding the track. Stu wanted to recce areas where he could take his running group. I was interested in the Trim Trail signs and intend to follow it around at some stage!

Trim Trail

Trim Trail

Do you like track running? Have you tried a trim trail? Is there one in your local area?