Speed at Coombe Dingle

I think it was last November when I kind of hit the wall. Sore shins, then a cold, then flu, then a bad back, then a bad neck - which made my back worse. I was all revved up for world domination (read, another sub 18 minute 5k) when I found myself taking a 6 month break.

So, after baby steps, and having just returned from Connecticut where running is like doing something really tiring (like running) in a sauna, leaving my family behind, I found myself able to finally contemplate a return to Chris Elson’s “intermediate group” up at Coombe Dingle. Chris is one of the Bristol & West AC crew. I don’t think he runs now, but he does lots of coaching, and he’s a jolly nice guy.

What is interval training? Is this the same as speed work? Don’t ask me. But as far as I can tell, it involves doing shorter, faster periods of running with little rests in between.

You should try it. It’s pretty good fun, if you are sick in the head or want to get faster - probably both.

In the past, I’ve found doing these sessions quickly makes a BIG difference to my race times - be that a 5k or a half marathon. I think the theory is you are training your muscles to work more efficiently at speed, without making it a ball-ache for your heart and lungs. I would also say it makes me MUCH more confident to go faster - one becomes more blase about the fear, the slightly panicky, “oh jesus I might die if I carry on like this” thing, which isn’t really a helpful attitude if you want to go a bit faster.

Well, that’s how it is for me. But I don’t mean to make it sound like a big deal. I would recommend it for anyone who is thinking things like, “I hope I can do the Bristol Half Marathon a bit faster this year. Honestly - you’d be surprised. I know you are out there. I see your tweets.

So, tonight we did longer “reps” (as we say) than I’ve been familiar with. We did: 800m, 1600m, 800m, 1600m, with a fair bit of gentle jogging (that’s walking but going up and down more) before, during, and after.

This was all a short jog from Coombe Dingle, at Coombe Lodge. Never been there before - peaceful, lots of lush grass, and about a mile in circumference. Nice people too.

I went with the slower group, took it easy to start and as my confidence grew, went faster.

The point is, it felt really good. Warm summer’s evening, that tired feeling in the legs - different to a normal long run. Sweating. Breathing. I love it.

Stop Press: A new 5k race in March

Bristol University SU are hosting a 5k on the playing fields at Coombe Dingle on March 14th, and have just decided to open it up for everyone.

You can find out more on our March races page.

Time for spikes?

I managed to drag myself up to Coombe Dingle tonight - 2nd time in 6 weeks - whoop de doo! And I nearly bailed out again due to a mild headache.

Sadly (read: thankfully) I got the time wrong and missed the first two of the intended six 750m reps. Thus, I felt quite good compared to everyone else, allowing for my poor fitness.

But my, once you’re going, don’t it feel good? That slightly foggy spritzer was most refreshing, and being close to young springy people gives an old man a slightly bird-in-flight illusion for a short while.

Good to see Dave T up there again, and chat to a few other people too. I hope I can start getting there a little more often than every six weeks …

Oh, I nearly forgot: Spikes. I’ve never had any but tonight I felt in danger of slipping on the grass. So, I’m thinking, maybe I’m allowed to indulge.

Keep getting cramp though. What’s that all about?

Speed work at Coombe Dingle

Despite my very stiff and sore neck I just forced myself to go up to the sports complex and playing fields of Coombe Dingle to do some speed work, led by Chris Elson of Bristol & West AC.

Chris is running a group for the “not the fastest” runners, who fly round the track at alarming speeds. I think he’s aiming for the 17 - 20 minute 5k speed bracket with us.

Anyway, it was my first time at Coombe Dingle, which is essentially flat grass running - very nice.

There were lots of runners up there in different groups, including lots of youngsters doing a good job of a longer run, as far as I could tell. It was nice to hear the encouragement and advie they were getting from the coaches as we ran past.

It was the first time I’ve done a speed session for a long long time, and doing these sessions makes a huge difference to speed (obviously) and confidence, which I’ve lost a lot of. We ran 350m x5 and 540 x5 alternately, with short jogging rests in between.

The 540m rep at Coombe Dingle playing fieldsIt was OK. It felt good. I tended to be at the back, but on the last 350m, I pushed harder and stayed much nearer the front. The fastest pace for one of those reps was 3:17 mins/km

All I have to do now is keep turning up, and everything will get better.

Trouble is, work is going to keep me out of Bristol for the next 2 weeks. I’m also going to miss the Bridge Inn 5k, and when I come back, I will be 45 years old!