Architecture: a running commentary

For a long time I regarded a pair of running shoes to be only thing that an athlete requires.  And of course socks, shorts and a polyester top of some description.  Then my mother informed me that it might actually be polite, and that I should, wash these garments.  So throw in a washing machine.  But essentially, the landscape is there, roads, hills, grass, trails.  Granted this is dependant on where one lives.  I’m fortunate enough to come from the countryside, where a grassy forest is 5 minutes round the corner.

But it was a tutor at university who encouraged me to expand my thinking.  Yes we don’t fundamentally need anything else, but what might we like, and how can the experience of exercise be heightened?  After all that’s what architecture is all about.  A flat and measured surface perhaps?  A room full of heavy iron weights to improve our static strength?  These facilities exist, they are called a track and a gym, and contrary to popular belief, they vary considerably.

There are some shocking examples out there.  My local track for example feature no protection from the wind, so the benefit of having a measured distance is instantly gone, and no protection from the chavs: they’ll play football on the adjacent grass and not unreasonably expect you to get their ball back when it goes over the fence.  There is the modest upside that in a post-maximal workout haze, you can stretch the imagination to pretend that the adjacent drab building is a beautiful modernist Le Corbusier library. 

Today, however, I had a brainwave and drove the extra 4 miles to the Loughborough HiPAC, the High Performance Athletics Centre at Loughborough University campus, and it was well worth it.  This place is designed, and I mean thought out.  A modest £4 got me not only the use of an indoor and outdoor track, a weights room, a extensive array of useful equipment and changing facilities, but the additional feeling of physical inadequacy; that my Type 1 muscles were vastly inferior to the giant GB sprinters who were also training there.  But it also afforded me the opportunity to experience a place that I’d have to call architecture. 

The 2012 Olympic Stadium which I look forward to running in (fingers crossed) in May features a continuous wind envelope boasting the minimalistic sustainability associated with running, with a high performance track installed to produce fast times and in my opinion is the perfect way to compete, or rather not compete with the Beijing Birds Nest.  The HiPAC on the other hand runs the length of the stout Loughborough Uni track straight without any unnecessary enclosure of space, and blends with existing tall surrounding trees forming a public/private perimeter, and complete shelter from the wind.  The site is well chosen, tacking advantage of the level change to produce a track which is recessed to compliment this shelter, but also allows for a 3-storey structure which is submissive to the surrounding architecture, even framing the 1937 Hazlerigg Building, which forms a focal point of the campus to the South.  Upon entering the HiPAC, one find themselves on a small mezzanine level, greeted with a wide open view of the primary indoor spaces, enclosed by a large glazed façade offering a view of the track, and achieving a sense of community, which – possibly by chance – also provides a reflective surface for one to self-analyse their gait and form while training.

 [Loughborough HiPAC, adjacent to the Athletics Pavilion]

[Inside the HiPAC from above]

While I feel that the use of some masonry to add character by better-relating to the adjacent heritage-rich athletics pavilion and other campus edifices, while providing a some thermal mass to absorb what I hear is massive summer solar heat gain, this is the first facility that I have experiences that actually speaks to the holistic needs of athletes, both through function and design. 

The country-wide absence of suitable facilities is well documented, and with David Cameron recently announcing that an additional £41m would be allocated to the Olympic opening and closing ceremonies, thus shattering the concept of not trying to compete with Beijing, and indeed undermining possible investment in grass route sports.  Obviously the functionality of the HiPAC is designed for the elite, and would not realise its potential should it be used predominantly by the average person, nor do we need to many more of these facilities. 

At uni, I explored an alternative idea, and designed a retreat to educate and empower the everyday individual - in this era of growing obesity - in how to lead a healthy lifestyle, a societal need which is being continually neglected.  A fat camp if you will.  This, I feel, is far more beneficial than token gestures, such as the funky, but predominantly aesthetic sprint straight at the Evelyn Grace Academy by Zaha Hadid.  Saying that, through its sheer novelty this may ironically interest a few school children in athletics, which cannot be a bad thing.

 

[Urban Retreat : university project]

[Evelyn Grace Academy : Zaha Hadid]

The Cream Cracker Challenge

5000m PB : 16:29.9

5k SB (post-Sept 2011) : 17:36

Cream Cracker PB: 49.2s

Over the last few days my focus has shifted away from the monotony of high quality miles.  While former friend and colleague Steven Bayton will be running away from all of the lesser humans in his native Halifax, my endurance sessions will involve spending the Christmas period with my family, while attempting to maintain a good posture throughout. 

This hardcore mental and physical preparation is just the beginning of what should be an exciting month however, centering around my recent breakthrough at the Cream Cracker Challenge.  A season’s best, and PB of 49.2 seconds (manual timing) for the three-cracker event has meant that Matthew Quine’s PB at 400m (47 point something fast) is now within my reach, and he has accepted my challenge of a Quine versus Carter, 400m versus Cream Cracker Challenge at the upcoming Northern Athletics Meeting in Sheffield.

“I have been eating lots to improve my jaw strength,” mused Carter, in a silent interview with myself, who is also my coach.  “Multiple soft snacks improve my bite turnover, while generously portioned main meals improve my static jaw strength and overall endurance.”

Housemate Alastair Canaway became very excited about this new challenge, with recent binges of running and swimming rumoured to have ended.  “Eating lots is a training pattern that I can really identify with.  Lets just hope that Carter’s small bladder doesn’t become his Achilles heal in this challenge.”

GB Steeplechaser and Olympic hopeful Eilish McColgan was said to be so impressed in fact that she ‘friended’ me on facebook, with her blog stating that she has “…literally never been so excited!”, possibly in regards to something else.

My feet remain grounded, however, with my father remarking at lunch that “he’ll never succeed in this challenge,” while scoffing the last of the only pack of Jacobs, rending any time trials over the coming days improbable.  Instead I’ll be looking at returning to dry cereal to promote saliva production, while ballooning out over the holiday period to try and better fit in with the rest of my friends and family.

Diminishing Marginal Returns

5000m goal : 15:50

5000m PB : 16:29.9

5k SB (post-Sept 2011) : 17:36

At first I had been very reluctant to put a target into writing.  The obvious downsides: the pressure of trying to achieve it or perhaps the public humiliation should I fall miles short.  But my cockiness in doing this has had some positives too: aside from the secret hope that I’ll somehow surpass it by at least a minute, motivation.  There’s a number in my head.  15:50.  Its right there,  15:50, whenever I am feeling slightly lazy.  This morning it got me out of bed at 06:54 (yes my alarm is set that accurately) to get to the pool.  This evening that goal flashed in my head while I considered if I could be arsed to do the prescribed 3 sets of conditioning circuits when I returned soaking wet from an hour post-work run.  But that goal does mean that my rather feeble hips and shoulders are slightly more tired than they otherwise would have been tonight, and I can enjoy the standard 2¼ bowls of evening Weetos guilt-free.

Living with Mister Alastair Canaway for the last 11 months has left me privy to many economic terms.  “Opportunity Cost”, “Propensity to Consume” and “God my bum insertion point is aching again” are all economic phrases to which I am regularly privy.  But the one that sticks most in my mind is “Diminishing Marginal Returns”.  The concept that a higher proportion of my fitness gains will come in the first half of my training, with the applied effort being worth less the closer I get to my goal.  As such I am nailing the endurance work and racked up 73 hard and lazy miles, and one emergency sprint to the bathroom from a lying down position, last week, with a solid Saturday afternoon spent tactically planning training patterns with Chief Movement Coach Nick ‘Nandos’ Howard fitted between games of Fifa 12.

Despite being snubbed by UKA for the recent High Alitude Endurance Camp in Iten, Kenya, I more than made up for this with 15 consecutive mind-numbing laps of Metchley Park, leaving me ideally prepared for a SB lowering attempt at Saturday’s Cannon Hill Park Run.  I still remain fearful of my house Triple Jump Lead, which with housemates practicing bouncing routines around the clock, the 1.16m looks less secure each day.

Its all just numbers, right?

5000m PB : 16:29.9

5k SB (post-Sept 2011) : 17:36 (Park Run)

Today marked a personal milestone for myself, which was then completely overshadowed by the magnificent Steven Bayton, who ran 31:28 for 5k.  Or maybe 10k, I don’t recall.  Let’s do him first.  A runner who 18 months ago, every other session I huffed and puffed over the line ahead of his elegant stride, regardless of whether he’d moderately slowed to clear rogue footballs a mile in the air to teach those public users in Weston Park that this wasn’t an area of green to enjoy oneself in.

Steve’s rise to fame and moderate success has been well documented on this blog, but just how good is he?  Well to put it into perspective, today, by coincidence he’ll have me believe, he ran 2 back-to-back 5Ks both one second faster than my goal for the year.  Is that a coincidence?  Yes, indeed I also thought there might have been a malicious undertone to it as well.  Revenge perhaps because he could never beat me up the final hill in Hillsborough park on those cold winter evenings.

Let’s put this another way.  Steve is now over 2 and a half minutes faster over 10k than my best ever time, ignoring my current obese state.  Phenomenal.  Steve is a great athlete, and he trains hard, but for him to run those times just makes it all seem so easy.  So perhaps it is easy.  I’m certainly inspired.  I need to up my game.  Drastically.  Surely it can’t be that hard to run 33 or even 32, if a guy I was once even with has bettered that.

Which brings me to me, and my achievements (sorry to keep you waiting).  Today marked the culmination of the 2^nd hard week in my first microcycle of training.  As you probably inferred, because why wouldn’t you, I have 6 of those tiny cycles in the next 5 and a half months.  So why all the hype?  Why even bother blogging?  I ask myself the same thing.  Because today meant that I hit 65.7, and that 0.7 is very important because it rounds it up, miles for the week.  That’s my first post-injury week over the 60 mile milestone, and my highest mileage week in 6 months.  Which isn’t bad.  I don’t think I can call myself injured anymore, I now just have to settle for the terms ‘unfit’ or ‘useless at racing’ instead.  For those wondering how I did it, it’s all very clever I assure you.  Every footstep is planned, every breath calculated.  And hopefully by new year I should have some semblance of fitness again ready to hit some PBs myself.  Because the bar has just been raised further.

With a week in the Derbyshire countryside coming up, and a 24 hour hotline to my chief personal motivator Nick ‘Nandos’ Howard, and chief de-motivator Ally ‘The Beast’ Canahow, mother’s home cooking, and a cake I just baked which may or may not be edible, I now have all the tools to stop talking about what I’m going to do, and just do it.

Finally, it has been brought to my attention that there are other pb’s today, and as such I’m led to believe that there will be a new house lead on the cupboard when I return home next week.  I think it might have been a tennis ball which rolled off the counter to hop, skip and bop its way to a triple jump record.

Goals as achievable targets

5000m PB : 16:29.9

5k SB (post-Sept 2011) : 18:30 (training split)

Just under 6 months to go until BUCS 5000m.  Plenty of time?  Seeing me sit here in my birthday Onesie you might be forgiven for thinking so.  In all my time as a pseudo-athlete you’d think I’d have learnt to manage my expectations.  Goals are just numbers, but it’s too easy to pick one and think it so many times it no longer sounds good.  You then keep increasing the goal, and then end up with disappointment.  All of a sudden a 28 minute 10k doesn’t seem fast enough, and your latest 34 minute effort just makes you miserable enough to eat a whole pack of hob nobs.  Now you’re not race weight, and the cycle of doom continues.  So how do I pick what I want to achieve?

In 6 months time, I can announce, my target is to be in a position to run 15:50 for 5000m.  It might not happen on the day for a dozen different reasons, but I want to be in a position to achieve it.  3:10 a km, 76 second a lap, for 12 and a half gruelling laps.  Hell I’ve even run 3 of those back to back.  3 kilometres that is.  So surely this is achievable?  Picking a goal so slow that if achieved will still be 3 minutes slower than the world record, so slow in fact that Keninisa Bekele would have lapped me 3 times (I think) might sound unambitious.  But for me this would represent a 40 second, or 4.5% improvement over my current best time.  But as proved by others, namely Steven Bayton (2010), magical things can happen that cause targets to be re-evaluated, or illness, injury, demotivation, or just plain bad luck can de rail even the prettiest and most efficient excel spreadsheet.

So where am I at the moment?  And how do I get to where I want to be?  Having just recovered from a summer out with injury, leaving me with the ability to only run for 10 lung-wrenching minutes, I’ve now completed 8 weeks of transitionary training.  This is my honest assessment of where I am now, compared to where I need to be:

VO2 max :                   worse than a sedentary horse.

Endurance :                 modest.

Lactate threshold :      physically to shy to try.

Muscular strength :    laughable.

Technique :                 lets just say there lots of room for improvement.

Weight :                      not race weight.

Potential :                    … meh.

Cold winter mornings, long dark runs, grass hill after grass hill, hour after hour thinking about technique, weights, cross country races that hopefully don’t involve me falling on my face in the mud (again), continuous hunger, mind numbing drills to improve my form, ice baths, and Ally constantly ordering to improve my posture at the dinner table.  Those who know me know that I must have a constantly evolving yet structured training programme, planned out for month after month.  Am I going to make it?  Watch this space…

Horses for Courses

It had all been so promising in June; a PB of 9:20 for 3000m and potential for more on the 1st of the month, but within 3 weeks I was lying on my back with my feet in the air, hoping somehow that being upside down might exorcise the blasted tendonitis.  Since then, I have achieved no PBs, but optimistically did log a 10 minute long-jog in the park with an average heart rate of 172 in early September.  The walk home from that one was both enforced, and to save embarrassment from not being able to make it up the short incline back to our pad without being overtaken by an obese jogger.

But, after 3 months of injury, I’ve made it through the 6 weeks of rehab and built up my mileage from next to nothing and I now sit on some very sore hamstrings and a sore back from my first fast session last night.  How refreshing it is to have aches and pains in different parts of my body from the peroneal, the little finger injury equivalent of not being able to run.

6 months and about a week, this is the time frame until the BUCS outdoor competition which incidentally will be held in the almighty Olympic stadium, and in no way influenced my decision to return to uni to do my Part 3 architecture this academic year.  According to Ally and Alison's cupboard door, i have no current athletic pedigree, with my name almost absent from the 'house season leads' chart carefully blue-tacked parallel to the wood grain.  Fortunately for me however, I did trip over our early learning centre playmat the other day and accidently record a triple jump house lead of 1 meter 16 centimetres, notching my name.  Arguably the most vulnerable discipline on there, Ally has continually threatened to supersede this near world record every time I leave the room.  Still, all-round improvements are needed against my inferred sub-22 minute pace if I'm going to take the required 6 minutes off and not soil the track which Mister Farah will probably be kissing 3 months later.

Speaking of Ally, the current holder of the house leads for 3 and 5km, he appears to currently be my stiffest male house challenger, and after an impressive effort defrosting a sink's worth of ice from our stubborn freezer, I have no reason to doubt that he has logged this as another mile of cross-training on his child-like chart.  The 12th of November is a key date for us, with our scheduled parkrun face-off looming.  The winner will hold the house lead for probably less than 90 seconds until Alison crosses the line (for a women-adjusted leading time), and the loser forced to machine wash their thermal underwear while the heating remains off.

Tough Times

It’s been a difficult Christmas for Steve Bayton, aged 12.  Fresh from - apparently - underperforming in the Percy Pud 10K, in a disappointing personal best of 32:17, he spent the rest of his day’s energy trying to save his obnoxiously over-sized trophy from being smashed into its inherent materials and recycled in the corresponding containers as Tesco’s recycling plant. 

Bayton’s misery was compounded by visiting his new coach and receiving the news that his potential is being limited by tight hamstrings, poor flexibility in his right quad, weak glutes and hip flexors, and that his thoracic pillar strength needs improving, possibly more on right.  I mean what worse way to hit a man than in his right-thoracic pillar strength.  Ouch. 

The man now also has some serious continuity problems, with none of his other times lining up with this new one.  His 3k pb is only 3 seconds faster than his 3k split in this race, his 5k is slower, and since McMillian’s time prediction are essentially PBs themselves, his 76 minute half just doesn’t live up to the 2h30 marathon he presumably entered in his notebook.

What’s more, I have asked my mother to rescind Steve’s open invitation to my house, without which he will struggle to win next years Burton 10K Classic in my own backyard.

There is however, an air of optimism about the ginger Huddersfield community (no offense to anyone) where he resides.  Rumour has it that he completed 14 unassisted press ups within this last week, which is only 1 shy of his lifetime best. 

Come rain or shine though, I believe that Mister Bayton will line up on the starting line at BUCS, with rumour suggesting that Danny Brewer will be relegated to the ‘B-race’ this year, to avoid Steve being manhandled again whilst spectating and humouring the lower calibre of runners.