Forest 5
Been looking forward to this event for weeks. Why, you might ask - well a couple of reasons - firstly and despite the number of events I do I had not entered this event before and secondly my 4 previous 5 mile races had been over the same hilly (x 4 hills) course so my 5 Mile PB is very weak (41:55) so weak in fact I normally beat during every race.
I had looked up my 5 mile split time during the Tadley 10 (36:25) & Brass Monkey Half (37:15) so even thou this course wasn`t flat or on road like those two I thought 38:30 (7.8 or 7.42m/m) would be achievable so that`s what I wrote on the back of my number (7.42m/m - 7.8).
Got there early as my mate wanted to run to, and after a little warm up. Loads of folks I knew - Jock, Gymfreak, Corona, several of my club mates were there plus a couple of folks from another local jogging club :-) I had been over Swinley Forrest before so I knew roughly what was to come.
The start was a bit tight and I got a bit caught up - but the steady start might pay off later. Saw the first mile marker go past (7.52). The tracks seemed to open up during the second so it was a bit faster (7.28) - slightly ahead. During 3M I was passed by a couple of runners I knew (inc the Club Secretary) we turned down this track and came across the first hill - not good. Clicked through 3M at 8.00 - ok to my thinking I was there or there abouts. Found the next mile hard - not really the course but by the numbers appeared to be passing me - clocked at 8.12. At this rate I thought I was going to miss my PB let alone my target. so I pushed in the last mile - gained a few places which is nice (plus the course appeared to be down hill) - caught three or four runners near the line. Looked down at my watch - 38.37. Glad I took it steady at the start.
Seven seconds - how I got there was more luck than judgement but a PB is a PB.
I`ll be back next year as it`s a good midweek trial race - never been given a key ring before as a memento.
Getting there but still looking for a flat 5M road race as I know I can get lower.
Next up is the North Down`s Way - a hilly off-road 30Km event - highly rated by RW last year.
Monday, 21 June 2010
Tuesday, 15 June 2010
A quick round up....
A quick round up then...
Yateley 10Km
So after running the BUPA 10,000 on Bank Holiday Monday, I was running the Yateley 10Km on the Wednesday night. Didn`t see this much as a major problem as the year before I ran two 10Km three days apart (oddly enough the Yateley 10Km (45.34) on the Wednesday night & then the very flat Dorney Dash on the Saturday - 45.12 my current PB), however the differences in this year`s training programme is hugely different (note I`m not mentioning the age thing).
So come race night and my quads are rock hard - even warming them up by cycling the 6 or so miles there didn`t release them - I thought to myself "tonight is going to be fun". This is a great event as there are so many people I know there. Settled in the starting position, chatted to a couple of people from the parkrun and off we went. Don`t know who it was but the fast chap at the front zoomed off and was it clear space in no time - looking at the results I guess he was caught up. The race plan was simply - see how fast I could run with tired legs - essentially I was using this as Thunder Run training - laps of 10Km in a relay event. This event is also a big meet up for my Club - ok mainly in the supporting role but it`s good to see support out on the course. Their support place was next to the pub - Cove Joggers - top Athletic Club don`t you know! I went passed & nearly got hold of someone`s beer - would have been a tough call if I had got it. They were still there when I went passed with half a Km to go. All about endurance I suppose!!
Anyway an enjoyable run - chatting to so many folks along the way, looking at the garmin when it beeped rather than looking at it for a time. Kept it steady, free running in the best way. Went though the line - semi pleased with race time would have liked a quicker time but legs were heavy - but afterwards it was the splits I was really happy with;
Splits - 5:04, 4:55, 4:43, 4:31, 4:47, 4:48, 4:52, 5:03, 5:03, 4:49, 0:32 (0.08m)
Time - 49.07
Cooled down by cycling to the pub - I do like the Yateley 10Kms series. Great event.
Next month`s one will also be a toughie to race.
Other news
Due to the forthcoming marathon I needed to get some long runs under my belt, so a couple of Saturday`s ago I was out the door at 6.40 am (!!!) - all dressed up in marathon gear for a long run before the local Frimley Lodge parkrun. So along a very quiet main road and up past the golf course and unto a smooth long footpath. Did seem to go on a bit but soon enough it was time to turn onto the canal. I do think the canal is great place to run esp when its early & quiet so much wildlife if you keep your eyes open. In what seemed no time at all the 5th mile beep went off - great .... breakfast time - a smart GEL - my favourite . Carried on, keeping the pace steady. I wanted to go around the 9.10 m/m pace - not great pacing but close-ish (6.5 / 10), Took a couple of photos @ 7M and stopped @ 10M to look across the lake to enjoy the view & another gel. Got to Frimley Lodge just over the 1hr 50 min (11.92M) with half hour or so to spare. Chatted to a couple of club runners I knew before the start. A good run - a progressive run (25.41) and 2 miles home. A good start to the day - 17 miles all before 10.30am.
I had planned to run in the Alresford 10Km on Sunday but I still had the effects of Friday`s LSR in my legs (19.98M) so it was a DNS - a shame but I think a sensible decision (left hamstring thanks me for that) but I did pop down to support...and eat ice creams - well I had to do something while I waited :-) So pleased I did pop down as you see events in a totally different way - it was just fantastic to see
This week - a couple of unusual distances - tomorrow`s 5M & Sunday`s 30Km which I`m looking forward to. Then next week off to sunny Devon for a long weekend to see the sea and do a bit of running. Then it`s Wimbledon time :-)
Yateley 10Km
So after running the BUPA 10,000 on Bank Holiday Monday, I was running the Yateley 10Km on the Wednesday night. Didn`t see this much as a major problem as the year before I ran two 10Km three days apart (oddly enough the Yateley 10Km (45.34) on the Wednesday night & then the very flat Dorney Dash on the Saturday - 45.12 my current PB), however the differences in this year`s training programme is hugely different (note I`m not mentioning the age thing).
So come race night and my quads are rock hard - even warming them up by cycling the 6 or so miles there didn`t release them - I thought to myself "tonight is going to be fun". This is a great event as there are so many people I know there. Settled in the starting position, chatted to a couple of people from the parkrun and off we went. Don`t know who it was but the fast chap at the front zoomed off and was it clear space in no time - looking at the results I guess he was caught up. The race plan was simply - see how fast I could run with tired legs - essentially I was using this as Thunder Run training - laps of 10Km in a relay event. This event is also a big meet up for my Club - ok mainly in the supporting role but it`s good to see support out on the course. Their support place was next to the pub - Cove Joggers - top Athletic Club don`t you know! I went passed & nearly got hold of someone`s beer - would have been a tough call if I had got it. They were still there when I went passed with half a Km to go. All about endurance I suppose!!
Anyway an enjoyable run - chatting to so many folks along the way, looking at the garmin when it beeped rather than looking at it for a time. Kept it steady, free running in the best way. Went though the line - semi pleased with race time would have liked a quicker time but legs were heavy - but afterwards it was the splits I was really happy with;
Splits - 5:04, 4:55, 4:43, 4:31, 4:47, 4:48, 4:52, 5:03, 5:03, 4:49, 0:32 (0.08m)
Time - 49.07
Cooled down by cycling to the pub - I do like the Yateley 10Kms series. Great event.
Next month`s one will also be a toughie to race.
Other news
Due to the forthcoming marathon I needed to get some long runs under my belt, so a couple of Saturday`s ago I was out the door at 6.40 am (!!!) - all dressed up in marathon gear for a long run before the local Frimley Lodge parkrun. So along a very quiet main road and up past the golf course and unto a smooth long footpath. Did seem to go on a bit but soon enough it was time to turn onto the canal. I do think the canal is great place to run esp when its early & quiet so much wildlife if you keep your eyes open. In what seemed no time at all the 5th mile beep went off - great .... breakfast time - a smart GEL - my favourite . Carried on, keeping the pace steady. I wanted to go around the 9.10 m/m pace - not great pacing but close-ish (6.5 / 10), Took a couple of photos @ 7M and stopped @ 10M to look across the lake to enjoy the view & another gel. Got to Frimley Lodge just over the 1hr 50 min (11.92M) with half hour or so to spare. Chatted to a couple of club runners I knew before the start. A good run - a progressive run (25.41) and 2 miles home. A good start to the day - 17 miles all before 10.30am.
I had planned to run in the Alresford 10Km on Sunday but I still had the effects of Friday`s LSR in my legs (19.98M) so it was a DNS - a shame but I think a sensible decision (left hamstring thanks me for that) but I did pop down to support...and eat ice creams - well I had to do something while I waited :-) So pleased I did pop down as you see events in a totally different way - it was just fantastic to see
This week - a couple of unusual distances - tomorrow`s 5M & Sunday`s 30Km which I`m looking forward to. Then next week off to sunny Devon for a long weekend to see the sea and do a bit of running. Then it`s Wimbledon time :-)
Wednesday, 2 June 2010
Breaking the habit....
BUPA 10,000
It felt quite good to go back to London after April`s race. It was my 2nd time doing the BUPA, last year, due to the re-arranged Wokingham Half I didn`t race it but this year it was different even thou I have lost some of my speed compared to where I was last year I just had to beat 48:19.
Met up with WTS & later on RLTW in almost the same place as last year - no lucozade freebies as the ques were far too long. With about 30 mins to go we made our way to the baggage drop & the starting area. Stopped off to chat to Ian (& Katie, Sue & Lyn), arrive in my pen still in plenty of time - chatted to Tiptoes before the start. Clapped in the elites - big cheer for Mo.
So the plan was to get as close as I could to my PB without racing off like a loon at the start. Basically in the 45 - 46 area It was pretty good start, maybe a touch fast but I felt in control - I adjusted my pace after hearing the 1st Km beep rather than being forced to slow down. Kept think about the lean forward, shorter strides, loose ankles. Saw Alison (another Covie) some when before the 2Km marker & kept behind her - I could have caught her but I would run my own race, kept thinking lean, short strides. Just afterwards I passed her - OK maybe a bit too fast. Slow down.
Huge amount of support along the way and we hadn`t got to he water station yet - massive cheers for Fetch there (thanks), up the slope - that helped to slow things down, maybe too much. I always seem to run on the left hand side of the road - near the supporters as you get so many shouts along the way.
Over the 5 Km mats in around 22.30 - not too bad, close to my 5Km PB of 21.53 but I would struggle with hitting the 10 Km PB as I worked out 22.30 x 2 + 1min = 46 mins, damm. Meanwhile as I was running along working this out I was losing pace - foot down time. Swinging those arms, lean. The next few Kms passed by - running out of Km markers. Passed the outgoing runners on the other side - massive cheers, kept pushing forward. Passed 9 Km around the corner & up past the pub (Lord Moon of the Mail) seeing Trafalgar Column (Q. Were there any more sights along the route to see ??? lol ).
Didn`t think of the "I`m not a 400 metre runner` as I went past those signs, pushed through till the finish as I knew it was close....
Was funny as I stopped the Garmin....it said 46:08 - another 08 finish at London - bugger !!!
Splits - 4:17, 4:19, 4:29, 4:44, 4:41, 4:51, 4:36, 4:40, 4:36, 4:37, 0:20
Garmin - 46:08:67 (Chip time - 46.05 - 5Km - 22:53 - they`ve had a few problems)
Didn`t really mind too much about being over 46.xx (ok slightly under would have be better) but my running recently hasn`t shown any signs of that pace so I`m pleased.
Afterwards met up with Sue & Lyn and WTS & some more new & old friends for a RW `s social in the Lord Moon...
Great event - and I`m in again next (might be doing Edinburgh so that would be fun thou !!!)
Next up is Yateley 10Km tonight !
It felt quite good to go back to London after April`s race. It was my 2nd time doing the BUPA, last year, due to the re-arranged Wokingham Half I didn`t race it but this year it was different even thou I have lost some of my speed compared to where I was last year I just had to beat 48:19.
Met up with WTS & later on RLTW in almost the same place as last year - no lucozade freebies as the ques were far too long. With about 30 mins to go we made our way to the baggage drop & the starting area. Stopped off to chat to Ian (& Katie, Sue & Lyn), arrive in my pen still in plenty of time - chatted to Tiptoes before the start. Clapped in the elites - big cheer for Mo.
So the plan was to get as close as I could to my PB without racing off like a loon at the start. Basically in the 45 - 46 area It was pretty good start, maybe a touch fast but I felt in control - I adjusted my pace after hearing the 1st Km beep rather than being forced to slow down. Kept think about the lean forward, shorter strides, loose ankles. Saw Alison (another Covie) some when before the 2Km marker & kept behind her - I could have caught her but I would run my own race, kept thinking lean, short strides. Just afterwards I passed her - OK maybe a bit too fast. Slow down.
Huge amount of support along the way and we hadn`t got to he water station yet - massive cheers for Fetch there (thanks), up the slope - that helped to slow things down, maybe too much. I always seem to run on the left hand side of the road - near the supporters as you get so many shouts along the way.
Over the 5 Km mats in around 22.30 - not too bad, close to my 5Km PB of 21.53 but I would struggle with hitting the 10 Km PB as I worked out 22.30 x 2 + 1min = 46 mins, damm. Meanwhile as I was running along working this out I was losing pace - foot down time. Swinging those arms, lean. The next few Kms passed by - running out of Km markers. Passed the outgoing runners on the other side - massive cheers, kept pushing forward. Passed 9 Km around the corner & up past the pub (Lord Moon of the Mail) seeing Trafalgar Column (Q. Were there any more sights along the route to see ??? lol ).
Didn`t think of the "I`m not a 400 metre runner` as I went past those signs, pushed through till the finish as I knew it was close....
Was funny as I stopped the Garmin....it said 46:08 - another 08 finish at London - bugger !!!
Splits - 4:17, 4:19, 4:29, 4:44, 4:41, 4:51, 4:36, 4:40, 4:36, 4:37, 0:20
Garmin - 46:08:67 (Chip time - 46.05 - 5Km - 22:53 - they`ve had a few problems)
Didn`t really mind too much about being over 46.xx (ok slightly under would have be better) but my running recently hasn`t shown any signs of that pace so I`m pleased.
Afterwards met up with Sue & Lyn and WTS & some more new & old friends for a RW `s social in the Lord Moon...
Great event - and I`m in again next (might be doing Edinburgh so that would be fun thou !!!)
Next up is Yateley 10Km tonight !
Sunday, 30 May 2010
"I love it when a plan (nearly) comes together"
Dorking 10
I entered this one purely as a training run for the North Devon Marathon. I ran this before so I knew what was in store – hills, nice countryside & a few more hills.
(Race profile - http://www.runsaturday.com/Map/Create/Course/19 )
As I drove down the A25 & looked left I saw Box Hill – I did laugh & thought mad buggers (for those who don`t know that the start of Midsummer’s Munro – btw guys the rumours are false - they have not install a cable cars.)
Anyway, great venue & car-parking at Dorking – huge field to park then a short walk to the start.
I`m glad I wasn`t `racing` it as it was blooming hot – which I didn`t mind as Devon in June could be hot. Also decided to wear a camel-pak just in case I wear that in Devon too.
I had a plan to keep the pace very constant regardless of the course, which meant I worked harder up the hills!!
After a quick race briefing from Dr Rob, we moved into our estimated finishing positions & then off.
Did feel a bit of a fraud by not having the `racing head` on but everyone has their own agenda anyway.
Felt a bit relaxed into the first mile – noticed the mile split and quicken the pace slightly, then came the first hill. Just after the second mile Dr Rob came bouncing past – despite the hill I was pleased when I saw the 2nd mile split time. Just after the Mile 3 marker there is a short sharp hill with a hidden 2nd incline – thought I might drop time there but I guess I used the downward section well. You complete the first lap at around Mile 5, which does mean you run that `double hill` twice. Pleased with the first half.
At mile 6 I knew if I could keep this pace steady – maybe slow down a touch it would be a good run. Had a go at applying sun-cream * on the go – not pretty!!! Sharp incline at 7 & half miles, followed by a downward section. From last year I knew the last couple of miles were are a bit lumpy with not a lot of downward running. Couldn`t believe the runner behind me was moaning that we had to wait for an ambulance to come through some traffic to get to a runner who had collapsed – we only had to stop for a few seconds – ggrrrr. Anyway saw the “I`m not a 400 metre` runner” sign and into the field & through the finish – nice touch when you hear your name & club over the loud speakers.
Great event – well done for hitting the 25th Anniversary run (it says that on the very nice tech T-shirt :-) )
Splits - 9:11, 8:53, 8:56, 8:57, 9:04, 8:46, 8:48, 9:10, 9:27, 8:52
Garmin time - 1:30:04
After getting back to the car & updating my race time I had notice I was meant to running at a slightly slower pace – opps so nearly perfect then.
*http://www.trekwear.co.uk/sun_lotion_sachets_box_of_1000/p-1422.html (Thanks RachE & Gobi – very useful gift)
Next event – BUPA 10,000 Bank Holiday Monday, then the Yateley 10Km on the Wednesday.......ok that`s more practice for the Thunder Run then :-)
I entered this one purely as a training run for the North Devon Marathon. I ran this before so I knew what was in store – hills, nice countryside & a few more hills.
(Race profile - http://www.runsaturday.com/Map/Create/Course/19 )
As I drove down the A25 & looked left I saw Box Hill – I did laugh & thought mad buggers (for those who don`t know that the start of Midsummer’s Munro – btw guys the rumours are false - they have not install a cable cars.)
Anyway, great venue & car-parking at Dorking – huge field to park then a short walk to the start.
I`m glad I wasn`t `racing` it as it was blooming hot – which I didn`t mind as Devon in June could be hot. Also decided to wear a camel-pak just in case I wear that in Devon too.
I had a plan to keep the pace very constant regardless of the course, which meant I worked harder up the hills!!
After a quick race briefing from Dr Rob, we moved into our estimated finishing positions & then off.
Did feel a bit of a fraud by not having the `racing head` on but everyone has their own agenda anyway.
Felt a bit relaxed into the first mile – noticed the mile split and quicken the pace slightly, then came the first hill. Just after the second mile Dr Rob came bouncing past – despite the hill I was pleased when I saw the 2nd mile split time. Just after the Mile 3 marker there is a short sharp hill with a hidden 2nd incline – thought I might drop time there but I guess I used the downward section well. You complete the first lap at around Mile 5, which does mean you run that `double hill` twice. Pleased with the first half.
At mile 6 I knew if I could keep this pace steady – maybe slow down a touch it would be a good run. Had a go at applying sun-cream * on the go – not pretty!!! Sharp incline at 7 & half miles, followed by a downward section. From last year I knew the last couple of miles were are a bit lumpy with not a lot of downward running. Couldn`t believe the runner behind me was moaning that we had to wait for an ambulance to come through some traffic to get to a runner who had collapsed – we only had to stop for a few seconds – ggrrrr. Anyway saw the “I`m not a 400 metre` runner” sign and into the field & through the finish – nice touch when you hear your name & club over the loud speakers.
Great event – well done for hitting the 25th Anniversary run (it says that on the very nice tech T-shirt :-) )
Splits - 9:11, 8:53, 8:56, 8:57, 9:04, 8:46, 8:48, 9:10, 9:27, 8:52
Garmin time - 1:30:04
After getting back to the car & updating my race time I had notice I was meant to running at a slightly slower pace – opps so nearly perfect then.
*http://www.trekwear.co.uk/sun_lotion_sachets_box_of_1000/p-1422.html (Thanks RachE & Gobi – very useful gift)
Next event – BUPA 10,000 Bank Holiday Monday, then the Yateley 10Km on the Wednesday.......ok that`s more practice for the Thunder Run then :-)
Thursday, 20 May 2010
Aye, aye Captain steady as she goes....
Queen Mother`s Reservoir 10 Km
Ok so recently I`ve not been running as quick as I would have liked, but what is actually worse than that is my running discipline - posture & splits - have gone AWOL.
Basically I wasn`t really looking forward to the Queen Mother`s Reservoir 10 Km so much so that I did have thoughts of DNS this one but decided in the end that running on a flat surface around a water reservoir for 6.2 miles would actually be good for me - I wasn`t looking to race this one - maybe 50:00 mins. My legs were a bit tired - I was even wearing my full lengths 2XU`s to help out.
Met up with Sue & Nick, who shocked me by saying they were only doing the 5 Km (I didn`t even think about doing the shorter distance). Fluffed around a bit, and after a short warm up it was time to start. The plan was to keep it steady - the first km marker came around a little bit too quickly, slowed it down. I could have chased a few runners who went passed but I didn`t. 2 Km came up - a bit slower but ok. 3rd & 4th Kms were the same pace - I was feeling generally ok at this pace. A couple more runners slowly past me - kept with my plan thou.
Through half way is a good pace - i.e. I didn`t sped up to look good. Splits were bang on each other which was really pleasing - did wonder when or if they would slow....opps famous last words - a slight increase, then another increase - I WASN`T going to fade. Tweaked the pace a little & pushed through till the end.
Caught a few of the runners who past me in the race in the final Km which was good.
Through the line in not the quickest 10 Km I`ve ever done but would say it might have been the most pleasing & constant km splits I`ve done.
Pleased I turned up in the end for two reasons -
1. I enjoyed the running part
2. Because it`s a good event.
For those who want the stats....
Split Summary
====
1) - 0.62m - 4:23(7:05/m) - 149bpm avge - 157bpm max - 78cal
2) - 0.62m - 4:41(7:34/m) - 157bpm avge - 160bpm max - 82cal
3) - 0.62m - 4:40(7:32/m) - 159bpm avge - 161bpm max - 82cal
4) - 0.62m - 4:39(7:30/m) - 159bpm avge - 160bpm max - 82cal
5) - 0.62m - 4:39(7:30/m) - 161bpm avge - 162bpm max - 83cal
6) - 0.62m - 4:40(7:32/m) - 161bpm avge - 163bpm max - 82cal
7) - 0.62m - 4:45(7:39/m) - 161bpm avge - 163bpm max - 83cal
8) - 0.62m - 4:51(7:50/m) - 161bpm avge - 164bpm max - 81cal
9) - 0.62m - 4:41(7:33/m) - 162bpm avge - 166bpm max - 83cal
10) - 0.62m - 4:38(7:29/m) - 164bpm avge - 167bpm max - 81cal
11) - 0.01m - 3(5:23/m) - 166bpm avge - 166bpm max - 1cal
Garmin time - 46:41
Heart Rate Zone Summary
====
HR Zone: 80-147bpm (Sub 70%): 3.1%
HR Zone: 147-151bpm (71-75%): 1.6%
HR Zone: 151-156bpm (76-80%): 4.1%
HR Zone: 156-161bpm (81-85%): 43.9%
HR Zone: 161-166bpm (86-90%): 45.6%
HR Zone: 166-170bpm (91-95%): 1.7%
Pace Zone Summary
====
Pace Zone: 6:20-6:39/mile: 3.2%
Pace Zone: 6:40-6:59/mile: 4%
Pace Zone: 7:00-7:19/mile: 14.4%
Pace Zone: 7:20-7:39/mile: 42.9%
Pace Zone: 7:40-7:59/mile: 28.3%
Pace Zone: 8:00-8:19/mile: 3.4%
Next up is the Doking 10 this Sunday - A hilly course, where I shall be running at MP in preparation to the North Devon Marathon which is also hilly so I`ve been told :-)
Ok so recently I`ve not been running as quick as I would have liked, but what is actually worse than that is my running discipline - posture & splits - have gone AWOL.
Basically I wasn`t really looking forward to the Queen Mother`s Reservoir 10 Km so much so that I did have thoughts of DNS this one but decided in the end that running on a flat surface around a water reservoir for 6.2 miles would actually be good for me - I wasn`t looking to race this one - maybe 50:00 mins. My legs were a bit tired - I was even wearing my full lengths 2XU`s to help out.
Met up with Sue & Nick, who shocked me by saying they were only doing the 5 Km (I didn`t even think about doing the shorter distance). Fluffed around a bit, and after a short warm up it was time to start. The plan was to keep it steady - the first km marker came around a little bit too quickly, slowed it down. I could have chased a few runners who went passed but I didn`t. 2 Km came up - a bit slower but ok. 3rd & 4th Kms were the same pace - I was feeling generally ok at this pace. A couple more runners slowly past me - kept with my plan thou.
Through half way is a good pace - i.e. I didn`t sped up to look good. Splits were bang on each other which was really pleasing - did wonder when or if they would slow....opps famous last words - a slight increase, then another increase - I WASN`T going to fade. Tweaked the pace a little & pushed through till the end.
Caught a few of the runners who past me in the race in the final Km which was good.
Through the line in not the quickest 10 Km I`ve ever done but would say it might have been the most pleasing & constant km splits I`ve done.
Pleased I turned up in the end for two reasons -
1. I enjoyed the running part
2. Because it`s a good event.
For those who want the stats....
Split Summary
====
1) - 0.62m - 4:23(7:05/m) - 149bpm avge - 157bpm max - 78cal
2) - 0.62m - 4:41(7:34/m) - 157bpm avge - 160bpm max - 82cal
3) - 0.62m - 4:40(7:32/m) - 159bpm avge - 161bpm max - 82cal
4) - 0.62m - 4:39(7:30/m) - 159bpm avge - 160bpm max - 82cal
5) - 0.62m - 4:39(7:30/m) - 161bpm avge - 162bpm max - 83cal
6) - 0.62m - 4:40(7:32/m) - 161bpm avge - 163bpm max - 82cal
7) - 0.62m - 4:45(7:39/m) - 161bpm avge - 163bpm max - 83cal
8) - 0.62m - 4:51(7:50/m) - 161bpm avge - 164bpm max - 81cal
9) - 0.62m - 4:41(7:33/m) - 162bpm avge - 166bpm max - 83cal
10) - 0.62m - 4:38(7:29/m) - 164bpm avge - 167bpm max - 81cal
11) - 0.01m - 3(5:23/m) - 166bpm avge - 166bpm max - 1cal
Garmin time - 46:41
Heart Rate Zone Summary
====
HR Zone: 80-147bpm (Sub 70%): 3.1%
HR Zone: 147-151bpm (71-75%): 1.6%
HR Zone: 151-156bpm (76-80%): 4.1%
HR Zone: 156-161bpm (81-85%): 43.9%
HR Zone: 161-166bpm (86-90%): 45.6%
HR Zone: 166-170bpm (91-95%): 1.7%
Pace Zone Summary
====
Pace Zone: 6:20-6:39/mile: 3.2%
Pace Zone: 6:40-6:59/mile: 4%
Pace Zone: 7:00-7:19/mile: 14.4%
Pace Zone: 7:20-7:39/mile: 42.9%
Pace Zone: 7:40-7:59/mile: 28.3%
Pace Zone: 8:00-8:19/mile: 3.4%
Next up is the Doking 10 this Sunday - A hilly course, where I shall be running at MP in preparation to the North Devon Marathon which is also hilly so I`ve been told :-)
Wednesday, 19 May 2010
Dreamer, you know you are a dreamer.....
Hook 10 Race Report
One advantage of doing a fair few number of races is that I`m getting to know the better events, which is why I was back at Hook this year (but without the hangover this year). A very nice local `village fete` type of event, with a number of different distance events - 10M, 6M & fun run - how can they not include 10M as a fun run???
Got there early, and met up with John (an ex Covie), along with other parkfunners - Colin & Elaine, Richard. Bumped into Foxy Lady as I was going for a last minute warm up.
The 10M race started at 11.00am, with the 6M going 12 minutes afterwards. The 10M course was generally flat with a couple of energy sapping rises, starting off in the Village, then into a small trading estate before heading into the countryside & back running the Village loop again. The plan was to go as close to a PB as possible - 1.13.56 PB - why I had that plan I don`t know as I`ve seemed to have gained a few pounds since London (half a stone to be nearer the truth - weight now 12st 7lbs).
Shortly after hearing the second mile `beep` I knew I had over cooked the start - no way I was I in PB shape - breathing all over the place. Tried to settle down to a pace I could maintain and still found it hard work - I don`t like to work hard during 10M. John soon appeared next to me, and shortly disappeared. My yoga teacher lives along the course and it was a good job she was teaching as if she saw my running then I`ll be working on my core for weeks to come - I wasn`t looking good. Mile splits were all over the shop.
Through half way in a 5M PB (only cos my actual 5M PB was set when I went rock climbing), and decided that I would write off the 1st 5M and have a better 2nd half - I think this generally worked. I went past Chris (another parkrunner) just before 6M, and John shortly afterwards.
We had to go along a flat fast road but one things the organisers did was to have a safety car out slowing the traffic down with I thought was a nice touch. Saw Elaine just before my 7M - great 5Km to go and got into steady pace and into the last part of course. Felt surprising better - would even say enjoyed the last couple of miles. I guess that I was thinking about form more - an area I had to work on. I looked out for Colin but he managed to finish his race before I could get him and through the line I went.
I aimed for 1:14:00 and finished in 1:17:31 so a bit disappointing in that respect but a good event for socially & lessons to be learnt - Need to practice more Chi running & as Danny Dryer says if you want to manage your weight then learn how to eat correctly so no more `good but bad` food.
It could also be that because I had, what I`m calling a disappointing London I`m trying too hard to get that perfect race & aiming too high at the moment....just a thought thou.
http://www.youtube.com/watch?v=Ro4LnwdU85g
Split Summary;
1) - 1m - 7:04(7:04/m) - 127cal
2) - 1m - 7:20(7:20/m) - 130cal
3) - 1m - 7:44(7:44/m) - 133cal
4) - 1m - 8:01(8:01/m) - 132cal
5) - 1m - 8:31(8:31/m) - 130cal
6) - 1m - 7:31(7:31/m) - 131cal
7) - 1m - 8:06(8:06/m) - 132cal
8) - 1m - 7:45(7:45/m) - 132cal
9) - 1m - 8:03(8:03/m) - 133cal
10) - 0.95m - 7:27(7:51/m) - 122cal
Next up - Is the Queen Mother`s Reservoir 10Km on Tuesday (practice for BUPA 10,000)
One advantage of doing a fair few number of races is that I`m getting to know the better events, which is why I was back at Hook this year (but without the hangover this year). A very nice local `village fete` type of event, with a number of different distance events - 10M, 6M & fun run - how can they not include 10M as a fun run???
Got there early, and met up with John (an ex Covie), along with other parkfunners - Colin & Elaine, Richard. Bumped into Foxy Lady as I was going for a last minute warm up.
The 10M race started at 11.00am, with the 6M going 12 minutes afterwards. The 10M course was generally flat with a couple of energy sapping rises, starting off in the Village, then into a small trading estate before heading into the countryside & back running the Village loop again. The plan was to go as close to a PB as possible - 1.13.56 PB - why I had that plan I don`t know as I`ve seemed to have gained a few pounds since London (half a stone to be nearer the truth - weight now 12st 7lbs).
Shortly after hearing the second mile `beep` I knew I had over cooked the start - no way I was I in PB shape - breathing all over the place. Tried to settle down to a pace I could maintain and still found it hard work - I don`t like to work hard during 10M. John soon appeared next to me, and shortly disappeared. My yoga teacher lives along the course and it was a good job she was teaching as if she saw my running then I`ll be working on my core for weeks to come - I wasn`t looking good. Mile splits were all over the shop.
Through half way in a 5M PB (only cos my actual 5M PB was set when I went rock climbing), and decided that I would write off the 1st 5M and have a better 2nd half - I think this generally worked. I went past Chris (another parkrunner) just before 6M, and John shortly afterwards.
We had to go along a flat fast road but one things the organisers did was to have a safety car out slowing the traffic down with I thought was a nice touch. Saw Elaine just before my 7M - great 5Km to go and got into steady pace and into the last part of course. Felt surprising better - would even say enjoyed the last couple of miles. I guess that I was thinking about form more - an area I had to work on. I looked out for Colin but he managed to finish his race before I could get him and through the line I went.
I aimed for 1:14:00 and finished in 1:17:31 so a bit disappointing in that respect but a good event for socially & lessons to be learnt - Need to practice more Chi running & as Danny Dryer says if you want to manage your weight then learn how to eat correctly so no more `good but bad` food.
It could also be that because I had, what I`m calling a disappointing London I`m trying too hard to get that perfect race & aiming too high at the moment....just a thought thou.
http://www.youtube.com/watch?v=Ro4LnwdU85g
Split Summary;
1) - 1m - 7:04(7:04/m) - 127cal
2) - 1m - 7:20(7:20/m) - 130cal
3) - 1m - 7:44(7:44/m) - 133cal
4) - 1m - 8:01(8:01/m) - 132cal
5) - 1m - 8:31(8:31/m) - 130cal
6) - 1m - 7:31(7:31/m) - 131cal
7) - 1m - 8:06(8:06/m) - 132cal
8) - 1m - 7:45(7:45/m) - 132cal
9) - 1m - 8:03(8:03/m) - 133cal
10) - 0.95m - 7:27(7:51/m) - 122cal
Next up - Is the Queen Mother`s Reservoir 10Km on Tuesday (practice for BUPA 10,000)
Monday, 10 May 2010
A town called Bracknell
Bracknell Half
First real race since London (well not including the parkruns). The main aim of entering Bracknell Half was to see what my legs & CV are currently like. Other reasons included – I really enjoyed this event last year, it`s only £12.00 to enter and hopefully if like last year you get a medal, T-Shirt, water bottle plus other goodies plus you get great support along the way
Shortly after getting there I met up with Alan (aka Martin)- the other club mate. Saw Muttley - another race fan, who was celebrating his 50th birthday by hopefully collecting his 100th race medal - he did, nice one Mutts.
The course itself starts on a open road then after the first mile or so it`s mainly footpath and underpasses around Bracknell. Then by about the 5 and half mile the elevation changes to very undulating and becomes more exposed. This carries on till about the last mile when it`s downhill to the finish.
Assembled mid way into the starting area and just shortly after 9.00am we were off. After a bit of a scrum at the start (no estimated finishing time positions at the start). First mile was ok despite a bit of weaving, then as the path cleared in front the second mile marker quickly came into view, and then the third – 5Kms in about 24 mins. Felt good, legs felt good so didn`t bother changing pace. As I tried to rememeber the route the mile marker came & went – all without too much trouble.
Tuned the corner where it starts to be a bit exposed – and the rain started...nice. Started to feel the undulations now but at least the twists & turns hid the next upward part of the course. Through 10Km in about 48 mins or so (I need to seriously improve that before the BUPA 10,000). Saw Alec & Nicki – had a laugh with them as I asked if the guys in front were going the right way.
Saw Alan in front and decided I would take it a bit steady. Slowly I gained or he slowed down and just by the inappropriate sign – “Longhill Roundabout” – “Longhill - I know I`ve just ran up the blooming thing” I passed Alan. Then a downward section (I knew there had to be one), another underpass, then a sharpish corner another hill. Felt good seeing the 10 Miler click over and I did noticed my mile splits kept steady throughout the undulating section which was pleasing.
Into the last mile, and it`s true what they say “All downhill from here” – I know :-) Nice speedy last mile, and from memory I knew we had to run past the finish and then turn back on ourselves to the finish – I gained a few places there. The finish had a nice run in which was lucky as I saw the clock coming up to another minute – I so didn`t want another “just over the minute time” so with a bit of a sprint & dipped through the finish in 1.41.52...
Well pleased with that esp after a 22.50 parkrun on the day before. The `poor race of London` was put to bed. Happy days again.
Nice chat & cool down afterwards.
Splits (last year`s splits in brackets) -
1) - 1m - 7:46 (7:49)
2) - 1m - 7:42 (7:36)
3) - 1m - 7:36 (7:37)
4) - 1m - 7:32 (7:36)
5) - 1m - 7:32 (7:38)
6) - 1m - 8:04 (8:12)
7) - 1m - 8:00 (8:09)
8) - 1m - 7:59 (8:17)
9) - 1m - 7:57 (8:14)
10) - 1m - 7:55 (8:05)
11) - 1m - 8:01 (8:17)
12) - 1m - 8:05 (8:17)
13) - 1m - 7:37 (7:47 based 0.92m @ 7:09)
14) - 0.02m - 0:05
Finishing (Garmin) time = 1:41:52 (2009 = 1:42:56)
Afterwards & because it was local I managed to go to the gym for a steam & a soak (& I didn`t fall alseep in the steam room like last weekend)
Next up is the Hook 10 next Sunday – yippee I love 10 milers (& hopefully I will not, like last year do that race with a hangover – not clever but it wasn`t really my fault - honest guv)
Other news -
I`ve seemed have entered another marathon - Benidorm Marathon. Several of my club mates have entered and staying for a few days afterwards - seems a good way to end the year :-)
I`ve also been having thoughts AND I know we are hardly into May but I`ve been thinking about next year....this year I`m only down for one ultra (JW Ultra) ok I might sneak over the distance at the Thunder Run but next year I`ve decided to hit the ball long.....
First real race since London (well not including the parkruns). The main aim of entering Bracknell Half was to see what my legs & CV are currently like. Other reasons included – I really enjoyed this event last year, it`s only £12.00 to enter and hopefully if like last year you get a medal, T-Shirt, water bottle plus other goodies plus you get great support along the way
Shortly after getting there I met up with Alan (aka Martin)- the other club mate. Saw Muttley - another race fan, who was celebrating his 50th birthday by hopefully collecting his 100th race medal - he did, nice one Mutts.
The course itself starts on a open road then after the first mile or so it`s mainly footpath and underpasses around Bracknell. Then by about the 5 and half mile the elevation changes to very undulating and becomes more exposed. This carries on till about the last mile when it`s downhill to the finish.
Assembled mid way into the starting area and just shortly after 9.00am we were off. After a bit of a scrum at the start (no estimated finishing time positions at the start). First mile was ok despite a bit of weaving, then as the path cleared in front the second mile marker quickly came into view, and then the third – 5Kms in about 24 mins. Felt good, legs felt good so didn`t bother changing pace. As I tried to rememeber the route the mile marker came & went – all without too much trouble.
Tuned the corner where it starts to be a bit exposed – and the rain started...nice. Started to feel the undulations now but at least the twists & turns hid the next upward part of the course. Through 10Km in about 48 mins or so (I need to seriously improve that before the BUPA 10,000). Saw Alec & Nicki – had a laugh with them as I asked if the guys in front were going the right way.
Saw Alan in front and decided I would take it a bit steady. Slowly I gained or he slowed down and just by the inappropriate sign – “Longhill Roundabout” – “Longhill - I know I`ve just ran up the blooming thing” I passed Alan. Then a downward section (I knew there had to be one), another underpass, then a sharpish corner another hill. Felt good seeing the 10 Miler click over and I did noticed my mile splits kept steady throughout the undulating section which was pleasing.
Into the last mile, and it`s true what they say “All downhill from here” – I know :-) Nice speedy last mile, and from memory I knew we had to run past the finish and then turn back on ourselves to the finish – I gained a few places there. The finish had a nice run in which was lucky as I saw the clock coming up to another minute – I so didn`t want another “just over the minute time” so with a bit of a sprint & dipped through the finish in 1.41.52...
Well pleased with that esp after a 22.50 parkrun on the day before. The `poor race of London` was put to bed. Happy days again.
Nice chat & cool down afterwards.
Splits (last year`s splits in brackets) -
1) - 1m - 7:46 (7:49)
2) - 1m - 7:42 (7:36)
3) - 1m - 7:36 (7:37)
4) - 1m - 7:32 (7:36)
5) - 1m - 7:32 (7:38)
6) - 1m - 8:04 (8:12)
7) - 1m - 8:00 (8:09)
8) - 1m - 7:59 (8:17)
9) - 1m - 7:57 (8:14)
10) - 1m - 7:55 (8:05)
11) - 1m - 8:01 (8:17)
12) - 1m - 8:05 (8:17)
13) - 1m - 7:37 (7:47 based 0.92m @ 7:09)
14) - 0.02m - 0:05
Finishing (Garmin) time = 1:41:52 (2009 = 1:42:56)
Afterwards & because it was local I managed to go to the gym for a steam & a soak (& I didn`t fall alseep in the steam room like last weekend)
Next up is the Hook 10 next Sunday – yippee I love 10 milers (& hopefully I will not, like last year do that race with a hangover – not clever but it wasn`t really my fault - honest guv)
Other news -
I`ve seemed have entered another marathon - Benidorm Marathon. Several of my club mates have entered and staying for a few days afterwards - seems a good way to end the year :-)
I`ve also been having thoughts AND I know we are hardly into May but I`ve been thinking about next year....this year I`m only down for one ultra (JW Ultra) ok I might sneak over the distance at the Thunder Run but next year I`ve decided to hit the ball long.....
Subscribe to:
Posts (Atom)