Monday, 15 February 2010

Let`s get this show started...

Race report Bramley 20.

Thought it would be best if I ran one of these 20 milers as everyone else seems to have already put in one or two of these already this I do seem to like running / racing over that way - Tadley 10, Mortimer 10Km etc.

I`ve been a little bit concerned as over the last week or so I`ve been having a bit of trouble with my inside left thigh muscle - apparently it`s full of knots!! Hopefully it would be OK for Bramley - I wasn`t going to be racing it but did have a plan.

This if follows would give a time of 2 hours 58 mins & 02 seconds - and would beat my only previous 20 miler by about 12 mins.

Early start to the day, as I needed to massage & stretching the thigh plus wanted a good breakfast & always good to get to a race early. Driving along the motorway was fun, as it started to snow - well at least we were not going to get too hot!!.

Got there and luckily the snow had stopped, mingled around the school - talk about crowded. Got changed & said hello to a few people - RachE & Gobi, RuthB2, Richard & Ewan & a very brief chat to the legends - Mick and Phil. A quick warm up & nearly bumped into RFJ, and finally moved into the warmth of the pack. Chatted to Sue from the parkrun. I love local races. And off we went - took about 2 mins to get over the chipped start line *

The plan was in 5 stages -

5 miles @ 9.18 m/m (MP+45) ,
5 miles @ 9.04 m/m (MP+30),
4 miles @ 8.49 m/m (MP+15),
4 miles @ 8.34 m/m (MP),
2 miles @ what ever pace I could do....was thinking 8.30 m/m (didn`t really know)

I made up a pace band to follow, which did look a bit complicated but the way I looked at it my longest race was 5 miles.

1st Stage;

Wanting 6.5 pace (9.18 m/m) - Everyone raced off, except for me - yes I didn`t race off, I was trying to run slow at 6.5 pace - which I found incredible hard to do but if I raced off I would finish in a big heap somewhere along the course plus I didn`t want to push the leg too much. 1st mile down - 9.16 - close enough, through mile 2 in 9.14 - all very relaxed, mile 3 in 9.09 - still happy with pace. I heard Mick & Phil sneaking up from behind - keeping the runners, marshals & supporters very happy - I couldn`t believe how fast he shot off. Mile 4 in 9.02 - opps & the final mile in 9.05 but the average pace on the Garmin was showing 6.5.

1) - 1m - 9:16(9:16/m) - 127cal
2) - 1m - 9:14(9:14/m) - 130cal
3) - 1m - 9:09(9:09/m) - 130cal
4) - 1m - 9:02(9:02/m) - 130cal
5) - 1m - 9:05(9:05/m) - 130cal

Split Summary - wanted 46 mins 30 sec......actual 45 mins 46 sec (44 seconds ahead of stage schedule) - Pleased.

2nd Stage;

After a gel & cup of water increased to 6.6 pace (9.04 m/m) - Through mile 6 in 9.04 - spot on, mile 7 in 9.03. The hill at mile 8 made it a 9.16 m/m, so thinking I needed to catch up mile 9 was 8.53 m/m. Went past Tiptoes and saw Tim & Lynn & Katie from the parkrun. Did a bit of POSE running and a quick chat on the move & thinking I was a few seconds down by then I sped up a bit and through the start finish area in 8.45 m/m.

6) - 1m - 9:04(9:04/m) - 130cal
7) - 1m - 9:03(9:03/m) - 130cal
8) - 1m - 9:16(9:16/m) - 131cal
9) - 1m - 8:53(8:53/m) - 130cal
10) - 1m - 8:45(8:45/m) - 130cal

Spilt Summary - wanted 45 mins 20 secs.....actual 45 mins 01 sec (19 seconds ahead of stage schedule) - OMG

3rd Stage;

Only a 4 miler, gel first thou. Despite a bit of rain in the air this stage seemed to fly past, so hard to slow down. Kept thinking that was a fast mile, slow it down for the next mile but ran out of miles. Wanted 6.8 pace (8.49m/m) - Mile 11 - 8.07, Mile 12 - 8.32, Mile 13 - 8.21 & Mile 14 - 8.34. I did smile when I went through the half marathon point. Seemed to go past a huge number of runners here.

11) - 1m - 8:07(8:07/m) - 131cal
12) - 1m - 8:32(8:32/m) - 131cal
13) - 1m - 8:21(8:21/m) - 131cal
14) - 1m - 8:34(8:34/m) - 130cal

Split Summary - wanting 35 mins 16 secs.....actual 33 mins 34 sec (1 min 42 seconds ahead of stage schedule) - I know, I know too fast.

4th Stage;

My last stage that I had to run to just wanted to run rather than run to the plan - Boy did it feel like if I had OCD by the constant looking at the garmin & then the pace band, back to the garmin. Wanted 7.0 pace (8.34 m/m). Mile 15 after the gel & the water managed a 8.19 m/m, Mile 16 came the first of the hills again - through in 8.38 m/m, Saw Sue up in front who was running a fantastic race, Mile 17 in 8.19 m/m - still trying to slow down a bit. Mile 18 & my last `controlled` mile in 8.09 m/m.

15) - 1m - 8:19(8:19/m) - 131cal
16) - 1m - 8:38(8:38/m) - 130cal
17) - 1m - 8:19(8:19/m) - 131cal
18) - 1m - 8:09(8:09/m) - 131cal

Split summary - wanting 34 mins 16 sec.....actual 33 mins 25 sec (1 min 9 seconds ahead of stage schedule) - never mind just two miles to go.

Last Stage;

This was the part I was looking forward to the most. Ran past the 18 mile marker and I will admit I did cranked it up. Mile 18 through in 7 mins 35 seconds - blooming daft that but quite surprised I felt ok. Going past other runners. Mile 19 - One last mile to go & remembered about the 1/2 mile & 1/4 mile to go signs. Pushed ever harder - was not worried about my legs even thou one my toes hurt (!!!) saw the parkrun runners point (Tim & Lynn), I was giving it all...I couldn`t run even faster..1/4 of a mile to go and slightly down hill. Saw the `arch` pushed even harder overtaking a few last runners on the run in & through Mile 20 in 7.25 m/m (plus the last 0.09m in 34 sec (6.19 m/m).

19) - 1m - 7:35(7:35/m) - 131cal
20) - 1m - 7:25(7:25/m) - 131cal
21) - 0.09m - 34(6:19/m) - 11cal

Not much of a run off area, quick chat to Ruth as I finished, who had a good race too !!!

Could not believe how good I felt - Final time 2 hrs 53 mins & 20 seconds. (The official time was about two minutes up but never mind)

Yes I know it was ahead of schedule by 4 and a bit mins but that was close enough for me. The race was ran in a controlled manner - 1st time ever for a negative split and by some margin too. I felt relaxed & in control. Lots of positives and yes, maybe I could have run faster but that wasn`t really the point of today. I will follow this plan in my next 20 mile (Spitfire 20 on the 14th March) - well as near as I can. Good to meet so many people. I did have a blast.

Thigh feels ok but toe next to my big toe is bruised & a little sore. Recovery week this week with, and a sports massage booked in at the end of the week.

Enjoyed an after race food & drinks get together with the parkrunners at Sue`s whilst watching the terrible Rugby :-O

Ohh I do like marathon training :-)

Next race - Wokingham Half this Sunday (Not racing)....not including Saturday`s NHTT (yes Basingstoke ;-) ) parkrun of course.

1 comment: