John Kynaston's ultra running diary

This week I felt I had a mixed week but I was able to run 5 times for a total of 45.93 miles. My running felt sluggish but I was happy that I got it done!

Monday 10th February - Club Session

• 8.07 miles in 1:15:43
• Session - 10 x hill reps

We travelled back from Inverness earlier than we planned due to the weather so I decided to go along to the Club session. The weather obviously put a lot of people off as there were only 5 of us!

I like the hill reps but right from the start I was really struggling. I think it was a combination of driving 4 hrs and I’ve not been feeling too good over the past few days.

Anyway what ever it was I really struggling. After 5 reps I said to Donald don’t wait for me. I’ll keep going at my own pace. Two of the guys stopped before the end.

I completed the 10 reps but it wasn’t pretty! Last time we did these my average pace was 7:47. At least it gives me something to aim for next time!!

Wednesday 12th February - Lunchtime Off Road Run around Pollok Park

• 6.53 miles in 1:10:53

The rain eased off in time for my lunchtime run but underfoot it was very wet and muddy. I had to walk a few bits as it was so slippy. Well that was my excuse anyway.

I did have one classic slip and fell hands down onto the mud.

I was hoping that this week would be a step up in my training but I feel I’m struggling again to get much pace in my running.

Thursday 13th February - Tempo Run to Work

• 7.41 miles in 1:09:42
• Session - 1 mile easy, 2 miles @ tempo pace, 1 mile easy, 2 miles @ tempo pace, 1 mile easy

I decided to run to work and do my Tempo effort. Once again I was struggling to get much pace and it was pretty average effort if I’m honest but I was going as fast as I felt I could.

For what it is worth here is my stats compared to last week which wasn’t that brilliant either!

Again at least I got it done! It was very wet on the way in so I was grateful for the shower at work before I started my day!

Saturday 15th February - Long Run on the Kilpatricks

• 18.62 miles in 4:38:07

With storm Dennis on its way my friend Cammie and I decided to start early at 7.15am so we might get most of the way round before the worse of the storm came in and that’s how it worked out.

We’ve not had a run together for a few months so we had lots to talk about which always makes the run pass a lot quicker.

I must admit I was a bit apprehensive setting off that I would be struggling but I actually felt a lot better than I thought. We weren’t going particularly fast which helped but it was good to feel strong all the way round.

It was very wet and boggy underfoot which slowed us down a bit as well. The last time I ran this route I met Marco and when I looked at his route I decided to change my loop with some of his route.  It meant that we missed some of the worse of the ground and didn’t have to climb over a big fence by the radio mast!

Here was our route and profile …

We met a few other runners out doing their long runs including a group who recognised me from the whwrace podcasts I do and my blog so that was nice!

The last hour or so was very wet and windy so we were glad to get to our cars and drive home. The shower 20mins later was very welcome!

Sunday 16th February - Easy Run 

• 5.30 miles in 51:51

It was very windy but dry when I set out at 8am for an easy recovery run before heading to church. The wind was behind me for the first 3 miles but right in my face for the last 2 miles which made it a lot harder run that I’d planned!

2020 miles in 2020

I’m still ahead of the red line!

I like to have a four week cycle in my training with 3 harder weeks with a progressively longer run each weekend and then an easier 4th week. So after 3 harder weeks with longer runs of 12 miles, 15 miles and 30 miles this week was my easier week.

This week I have run 31.33 miles for 5 runs

Monday 27th January - Club Fartlek Session

• 7.77 miles in 1:09:45
• Session - 10 x 3mins (90sec recovery)

Initially I hadn’t planned to do the club session and have an easier 5 mile run instead but I’ve been encouraging Katrina to join the ‘A’ group and so I said I would run with her!

My legs were feeling okay after Saturday’s long run which was good. In the end Katrina did 8 of the 10 reps.

Wednesday 29th January - Run the Park after Dark

• Warm up - 0.79 mile in 8:33
• Tempo Run - 3.10 miles in 23:49
• Cool down - 0.81 mile in 7:40

David Mushet has organised this run for a few months. It is on the Linwood parkrun course but the opposite way and held over two weeks. Depending on our church house group we can’t always come but it worked out that we could this week.

The weather was very wet and very windy so it was quite surprising to see 17 hardy runners turn out at 7pm to run.

I set off at the front and paced as hard as I could all the way round. Donald and one other runner caught me with about 200 yards to go!

Katrina came in just after them so she wasn’t too far behind me.

Thursday 30th January - Run after work

• 5.29 miles in 50:10

I had a busy day at work with an Athletics event at the Emirates Arena so I couldn’t run at lunchtime.

So I ran after work at 5pm. It was very windy so I was quite happy that it was a planned easy run.

Saturday 1st February - Run on Gleniffer Braes

• 8.30 miles in 1:46:56

I was quite glad that I just had 8 miles planned as the weather was pretty wet and windy. It was also very muddy and wet underfoot so I chose the part of my normal loop that would be on firmer ground for most of it.

I spent the time thinking about the 6 day Deadwater Race I have entered for August. Initially it looked as though it wasn’t going to go ahead but there are now enough entrants so I’m really looking forward to it.

Here is the 235 mile route. It should be quite an adventure!

Sunday 2nd February - Run before church

• 5.27 miles in 49:38

Another wet run but it wasn’t too cold. A do this route regularly and rarely see another runner. This morning I saw 3 in the first mile.

Plan for the next 4 weeks

I’ve had to change my long runs around a little for the next four weeks due to family commitments - basically we’ve been asked to look after our grandchildren for the last weekend of February when I had planned to do my 35 mile run. So I’ve moved it a week earlier.

I’m on target for my 2020 miles in 2020 so far

Week two of my training plan has definitely been a turning point in my training. Something has clicked this week and I feel as though I’ve been running with more of a spring to my step.

Each run this week has been encouraging as I’ve completed them quicker than last week and with less effort somehow.  I ran five times for a total of 41.79 miles.

Monday 13th January 2- Club Fartlek Session

• 8.76 miles in 1:20:48
• 10 x 0.31 mile hill reps

This week it was our favourite hill reps. We have a 1.5 mile warm up run from the ON-X Sports Centre to the hill and then 10 reps of running up as hard as we can with a recovery run back down to the start.

It was a very windy night so only 9 of us braved the weather. The wind was pretty tough and was at its worse as we reached the steepest part of the hill near the end of each rep!

Katrina and Mel started 50 yards ahead each time and I never caught them. Last year I was doing each rep under 2:10 but I was really happy with my effort tonight as they were all between 2:19 and 2:28

We do this session fairly regularly so hopefully I will be quicker next time!

Wednesday 15th January - Tempo Run at lunchtime

• 6.21 miles in 51:38

I did the same session as last week. 1 mile easy then 1 mile at Tempo pace, repeated 3 times. I felt I had a bit more spring in my step today and the figures proved I did.

Here is a comparison with last week’s effort.

Last week my average pace for the 3 tempo miles was 8:19. This week it was 7:36 which is 43 secs faster. I’m very happy with that!

Thursday 16th January - Off Road run at lunchtime

• 6.48 miles in 1:05:13

I added an extra loop from last week as I was feeling good. The ground was still fairly muddy but not as bad as last week.

I was able to run the majority of the route and I was able to run 40secs per mile faster than last week.

Saturday 18th January - Long Run on the Gleniffer Braes

• 15.05 miles in 3:06:33

It was very icy when I set off so I was very careful on the pavement and the cycle track as I made my way up to the Braes. Despite this though I was feeling good and looking forward to running on the Braes.

It was pretty cold for the first hour or so but then as the sun came up it warmed up and it was a lovely morning to be out running.

My basic loop is just under 12 miles so I have to add an extra loop to make it up to 15 miles which was my target. I decided to add an out and back at the far end of the loop down towards Johnstone.

It was a good choice as it was a good path all the way down and meant I had an other climb on the way back up.

The only downside to the extra out and back is I slipped on a small wooden bridge as it was so icy. Before I knew what was happening I was down. I banged my knee a bit but it seemed fine so I got up and carried on.

About half an hour later I felt my ring finger on my right hand was sore so I took off my mitts to discover the top digit was pointing to the right and I could bend it at all. It seemed pretty obvious I had dislocated it or even broken it.

 

It wasn’t painful so I carried on with my run pausing for a couple of photos!

Once home I had a quick shower and some lunch and then headed down to A&E at the Royal Alexandria Hospital which is only a 10min walk away. It was very busy with lots of people slipping on the ice.

I was there for almost 5 hrs but was able to get it sorted out. I had dislocated it and there is also a small break. The doctor put it back in line as I sucked on some gas which made me feel a bit wozzy!

Sunday 19th January - Easy Road Run 

• 5.29 miles in 47:42

I normally like to go before church but we had Micah and Anna for a sleep over so I went after church and lunch.

A nice easy recovery run which felt easy which is good as that is the aim.

I’m target after a couple of week for my 2020 miles in 2020!

It is 12 weeks to my first ultra of 2020, Hardmoors 55, on Saturday 28th March so I have a training plan to take me the race. I have posted my training plan up to the West Highland Way Race in June but I find it easier to work towards the next race her is my plan for the next 12 weeks …

So I plan to do a summary of each week’s running in the build up to the race.

Week 1 went to plan so that was a good start.

Monday 6th January 2020 - Club Fartlek Session

• 8.00 miles in 1:16:10
• Session: 1min (30sec recovery), 2min (1min), 3min (90secs), 4min (2min), 5min (2min), 4min (2min), 3min (90sec), 2min (1min), 1min

I was back with the ‘A’ group but was one of the slowest but I was happy to complete the session and I was happy with my effort over the whole run.

In the past I have often aimed at running 5miles for the 30mins of ‘fast’ running and it has become a benchmark for a good session. It has been a while since I have reached 5miles which would be 6min per mile.

This week I only just reached 4miles so it was a reminder of how far I have slipped in the last few years with my basic speed and fitness!

Wednesday 8th January 2020 - Lunchtime Tempo Session

• 6.20 miles in 55:43

I’ve decided I want / need to do a weekly tempo run rather than just an even paced run to see if I can improve my pace a bit.

So at lunchtime instead of a steady pace I ran alternate easy mile / tempo paced mile. I worked as hard as I could but the tempo pace leaves a lot to be desired but at least it gives me something to work on!

I’ll have another go each week and hopefully my temp pace will improve.

Thursday 9th January 2020 - Lunchtime off road run

• 6.04 miles in 1:04:29

I ran round my normal off road route around Pollok Park but it must have been one of the muddiest and wettest underfoot that I’ve done so I had to walk more of it than I wanted as it was too difficult to run.

Saturday 11th January 2020 - Long Run on the Gleniffer Braes

• 12.07 miles in 2:55:16

I normally aim to run in the morning but it was our turn to host to cafe at our church after the Queen’s parkrun. The weather was very wet and windy in the morning but by the afternoon it had died down a bit.

I set off at 12.20pm and ran round my 12 mile loop. I say ran but again it was so muddy and wet underfoot that it was very difficult to run as much as I wanted. There were sections that I had to walk as it was so slippy.

I took my radio with me and listened to 5 Live about the day’s Football so that kept me entertained on the way round.

Sunday 12th January 2020 - Easy run

• 5.26 miles in 50:26

I wanted to get back into the pattern of running 5 times a week so it was good to get out before breakfast and church and have an easy run.

The discomfort in my chest seems to have almost gone completely and it is good to be able to run without having to walk but it is a very easy pace at the moment.

Cycle

I also cycled to and from work on Tuesday and Friday so I either ran or cycled everyday this week.

2020 miles in 2020

I was 174.68 miles short of 2019 miles last year so I’m keen to have another go and see if I can make it this year. So far I have ran 68.24 miles which is just ahead of the red line.