Janathon Day 31 – my 5km race, which wasn’t that racy

I’ve been feeling very tired in the last week or so. It’s partly been insomnia related and partly because I may have been doing too much – trying to follow both a 10 km training program and also pulling hard, quite often on the same day is exhausting. So, I’ve pulled back and had a proper rest in the final week of January. This meant that I felt fairly fresh when I got out of bed on Friday to go for the last ‘real’ run until after I get back from Font.

I decided to follow a run that I did right back at the beginning of January and compare my timings. It’s not a direct comparison, because I didn’t use a heart rate monitor when I first started running after my physio said that I could start back again.

Here’s my stats for the first time I tried the same(ish) route back at the end of 2013.

  • Distance: 5.01
  • Time: 32:01
  • Pace: 6:23 min/km
  • Heart rate: mainly Z3, high-end

I had some errands to do as well, so I decided to kill two birds with one stone and started with the same route as my original 5.1 km but then added a little bit more so I could do my errands. This involved a horribly steep hill (Conduit Road for anyone who reads this from Sheffield) and that really didn’t help maintain my heart rate in Zone 3. Also, I broke my phone by dropping it in coffee and I couldn’t rely on my Spotify playlist and had to use my iPod which has good music, but not necessarily at the correct tempo.

I’m not entirely sure that I can see a difference or improvement in my running or cardio fitness. I ran my 5.7 km ‘race’ in 35:25 minutes, with an average pace of 6:13 min/km. This is faster than back in December, but I would have liked to see more improvement. However, my HR was much lower in general – in the lower end of Z3. I think my average would have been much lower if I didn’t have the usual issue of running in the cold – my HR monitor kept giving anomalous readings because I was cold so there was a poor contact. According to it, I jumped from 131 bpm to 178 bpm in less than a minute. Both when I was running at an easy pace. I also ran a hillier course, too.

So, here are the stats of my final Janathon run:

My 5km ‘race’

  • Distance: 5.7 km
  • Time: 35:25
  • Pace: 6:13 min/km
  • Elevation gain 97 m

My running errands/warm down run:

  • Distance: 0.8 km
  • Time: 7:48
  • Pace: 9:56 min/km
  • Elevation gain: 51 m

I have really enjoyed Janathon. It’s made me get out and actually do something everyday and establish a routine rather than the more ad hoc training that I usually do. While there wasn’t that much improvement between my final 5 km run in 2013 and the 5 km run at the end of January, I have improved my pace in Z3, and can maintain a lower heart rate as well. However, what this month has really taught me is that doing less is more. Running in Z2 and occasional Z2/Z4 intervals and hill reps are more effective than going out for ‘long’ runs at max heart rate. I didn’t feel as fatigued after each run and could happily run 2 days in a row. In terms of training for a race, I could definitely maintain this approach. I also managed to log a significant distance (for me):

My running stats for January:

  • Distance 85.7 km
  • Time 10h 7m
  • Elev Gain 1,588 m
  • Runs 15

This means that I have run on at least 1/2 of the days in January and could have run to Hathersage via Buxton and Bakewell (86.7 km) caught the train home:

In terms of trying to combine climbing and running training, it didn’t work so well. I found I was still quite fatigued when I was climbing – probably because I was trying to do two very different types of activities – often on the same day. Towards the end of January, my energy levels really dipped and I had to take the hard decision of pausing my 10 km race training in order to focus on bouldering. I’d accidentally timed my race 3 days before going to Font, and I wouldn’t be able to give my full effort to both at the same time. That said, I am going to continue to run, and try to fit at least 1 ‘maintenance’ run in per week, but climbing is my main focus between now and March. 

So, my aim for the next 2 months is to get fit for Font. I’ve written a training plan which I’ve uploaded under ‘Training Plans’ and thus far, I’ve stuck to it. Although, it is only the 2nd day!