Hook 6 (& if you are big enough - Hook 10) race report.
As `village fete` events goes this is one of the best - set in school grounds in the nice Hampshire village of Hook with BBQ going and all. I do enjoy this event – for the last two years I`ve favoured the 10 Mile race but this year I was back to the 6 mile and see if I could beat my 6M PB set in 2008 of...............51:12 (ok I was fairly confident of a PB)......
A bit of a late start (11.12) & I didn`t want to repeat the disaster of Maidenhead and warming up too close to the start so I got there early. I set off basically for one lap of the village as a warm up (just over 2M @ 9.20/m pace). Back to the car and after a bit of flaffing around I met up with Jock, Claire, Richard, Debby, Marie, Ray & not forgetting Luke from the club (who had the cheek to win the 6M race last year – yes a Cove Jogger winner)...and you wonder where the time goes before kick-off?? Dropped my bag in - nearly forgetting to change into my club vest...another warm up with Claire (0.5M @ 9.30/m) and made my way into start area. The 10 Milers went off 10 minutes or so before us. With a last minute chat to Luke on who he should look for we were off.
My race brief was simple - `Do not blow up` - I need to run these shorter distance event much better - Pacing is the key. I had written my 7:50 on my number to act as a guide. Plus this is the first of many short races for me. Also I wanted to make sure I kept a fairly short stride as I was wearing my racers. As we ran out of the school and onto the surrounding roads I was surprised on how many runners I was passing. My just after the mile I had sneaked up behind Claire. I gained a few places by not slowing down at the 1st water station – I had tried something new – basically I had a soaked sweatband on my wrist and used that to cool down esp. my lips as I was running – it seemed to work as it was quite refreshing. Anyway I try to pull Claire with my as we ran up the rise around 1.5M. I found the wind quite strong as we heading out of Hook & along the A30 (around the 2.5M point) – passed another water station – again gained a few places. Still taking it fairly steady – I was trying to shorten my stride and not land on my heels as I wearing my racers.
Just after mile 3 marker I was behind the 2nd lady & a fella, one of the many marshals said we were looking strong. The guy almost panted “Don`t feel like it” – I thought well I do, in fact I feel like a lion (!!!) and with that I kicked past them both looking for my next target in front. As we turned the corner I couldn`t understand why all of the runners in front ran along the left side of the road – I didn`t and I`m sure gained a few easy yards on the guy in front. I guess I could get him but I couldn`t see who was in front of him – I pushed the pace. Just after the 4M marker the lead car of the 10M went past (clock was showing 41.XX) – impressive. Back to my race we passed the water station – I grabbed out a hand – I wanted to throw it down the back of neck. I wanted to push hard up the rise at 5M – I was neck and neck with this guy....then I hit `traffic` – the back fun runners of 2.5M event. Through the narrow pavements of Hook – Matt King (10M) went past - another top 3 finish. Turned left and back towards the school – the guy in front had pulled away despite my going as fast as I could !!! Round the corner and into the finish straight and across the line. Hearing your name crossing the line is always good.
As I grabbed water I saw Luke and after I caught my breath back (after 5 mins) I told him that`s why I don`t these short races..however I was pleased with this one and as they say in darts – Good marker – bring on the BUPA 10,000 at the end of the month.
Yes near on a 5 minute PB & certainly a race of two halves (or halfs).
Caught up with Jock – who had won the 6M & claimed his 1st career win with an impressive time & course record (but I`m sure he will not have mentioned it) and Debby & Marie who both by admission didn`t have good 10M races – maybe this shorter stuff is the way to go................nah who am I kidding :)
Next up – well no surprise is the BUPA 10,000 on Bank Holiday Monday & the trip to the Lord Moon of the Mail .
Tuesday, 17 May 2011
Tuesday, 10 May 2011
The Good, Bad & the Beautiful.....
It`s been a while - so hello.
What have I been up to...well first I must mention the London marathon (the GOOD part).
My club is lucky enough to be asked to help out in the primary finishing area of London marathon - it`s the 2nd time I`ve helped out but it seemed more of an honour this time. There are a number of jobs within the primary area - Approach marshals, Hustler * (my job this time), 1st Aiders, Chip snippers, Medal Hangers, Chip cleaners, lost chip helpers....etc etc (I`m sure you do but please do thank these guys in your next race). Anyway we get there early (07:30) to get briefed up on any last minute changes & start to unpack & hang all the medals..... Shortly afterwards the different waves of mini-marathons runners (kids) come through. Then time for lunch (10.30 am), then comes the wheelchair athletes - there`s a right battle to come first - amazing to watch.
Then the elites - ladies first - we watch from just a few feet way just behind the press & applaud them in. Amazing how `fresh` they look - good to see Jo Pavey & Louise Damen - real shame about Liz. Then it`s the turn of men - it`s jaw dropping how quick these guys are.....then it`s mad panic as we have about 10 minutes to turn the barriers around & back in place, get into position if you are on the ramps, hang medals unto your arms as the fastest club runners come all the way through. It`s quite quiet and I manage to snap a few shots off & say hello to Ben, Andy & Chris. Around the 3.10 - 3.15 it`s getting busier and busier & by about 3.30 it`s forgot your friends just make sure the runners are filing through to the ramps making sure they are alright (you know what it`s like just after the line) - some are fine & need help big style - one lady politely said to me she was going to faint & gave me a time scale - she duly did and was helped by St John`s - bless her.
I did manage to see a couple of friends who were lucky enough to come through the same lane as I was hustling which was nice. Some amazing performances - it just underlines to me that anyone can do a marathon it just what time you want. I can write a novel about my day but let`s just round off by saying it`s amazing to be part of such an event.
https://picasaweb.google.com/kelvingower/VirginLondonMarathon11#
Now the `BAD` part - my 10 mile race a week later - Maidenhead 10. A favourite of mine (ran it twice before), not only my favourite distance but it`s on Good Friday too. I get there a little bit late (for me) and go for a `warm up` - 3 miles but finish with about 15 mins to spare. My target time is 01:19 - I felt good (maybe too good) but by mile 5 I was blowing - at the 7 mile marker I was walking. I decided to save the legs for another day and let runners pass by & effectively jogged back - I did help & pull a few runners down the home straight & the numbers of Fetch there was good but it was a BAD day but popping down to see my sister in Yate helped out.
http://connect.garmin.com/activity/80739903
While I was down that way I went along to the first Bristol parkrun at Ashton Court - just have a look at the profile & mile split times - I would have cried if I`d seen the 1st mile split as I was running as fast as I could......
http://connect.garmin.com/activity/80930067
Yes a final mile split of 06:39 - my mile PB is 06:28 and I`m very happy with that - I do not need to go that fast....I was apologising to runners as I went past saying "sorry I cannot help it" - unreal & very odd going that fast but not working that hard - that was my 98th parkrun...
My 100th parkrun came round very quickly - only because of the Royal Wedding it meant I attended my 99th on the Friday at Frimley & 100th at my home park - Basingstoke - which was nice. I would say I`ve got an e-mail to prove it but that`s not actually the case :-/ anyway job done let`s look ahead for the 250th.....
The next day I was at the North Dorset Village Marathon - this was the BEAUTY part (yeah got them all in). Since the Lightning Run I had only done a couple of 15 milers - not enough to grab a time, nor was it the course as it was a bit lumpy.....all good for the Dartmoor Discovery (which I`ve since pulled out of). Anyway I looked at a target time of 04:22 (10 minute/ m). This event is in a beautiful part of the country - with some breath taking views - well I`m sure the hill that you run up gets you out of breath first but the views are just stunning & it`s good to run around the countryside. I loved the feeling of running long - a couple of hills in the last part of the course were not really necessary! I walked up the crest at 21 and slowed down towards the end but I guess that was the lack of the longer runs showing through. I did have the pleasure of running with Brian Mills at 18 miles - he was running his 777th marathon and was looking for a sub 04:30 (2nd marathon in 3 days) - even with me speeding up a bit I just managed to finish ahead of him.
All in all a great day out running at a great event with a bit of camping thrown in too.
http://connect.garmin.com/activity/83010679
Next up is the Hook 6 - an event I`m really looking forward too. My last 6 mile was this one back in 2008 - I need to beat a time of..........00:51:12 - yes I am quietly confident.
As for pulling out of the Dartmoor Discovery - I`m not too bad with that decision as I`m missing my long runs & my hill work so no regrets. It does clear the way for the 10Kms - BUPA 10,000, Yateley 10Km, Sam Run. I`ll still fit in a few long slow runs so I`m in shape for the Thunder Run - Come on you "Willy Wonkas" (full team name is "Willy Wonka is Dead") and maybe an ultra in July......
What have I been up to...well first I must mention the London marathon (the GOOD part).
My club is lucky enough to be asked to help out in the primary finishing area of London marathon - it`s the 2nd time I`ve helped out but it seemed more of an honour this time. There are a number of jobs within the primary area - Approach marshals, Hustler * (my job this time), 1st Aiders, Chip snippers, Medal Hangers, Chip cleaners, lost chip helpers....etc etc (I`m sure you do but please do thank these guys in your next race). Anyway we get there early (07:30) to get briefed up on any last minute changes & start to unpack & hang all the medals..... Shortly afterwards the different waves of mini-marathons runners (kids) come through. Then time for lunch (10.30 am), then comes the wheelchair athletes - there`s a right battle to come first - amazing to watch.
Then the elites - ladies first - we watch from just a few feet way just behind the press & applaud them in. Amazing how `fresh` they look - good to see Jo Pavey & Louise Damen - real shame about Liz. Then it`s the turn of men - it`s jaw dropping how quick these guys are.....then it`s mad panic as we have about 10 minutes to turn the barriers around & back in place, get into position if you are on the ramps, hang medals unto your arms as the fastest club runners come all the way through. It`s quite quiet and I manage to snap a few shots off & say hello to Ben, Andy & Chris. Around the 3.10 - 3.15 it`s getting busier and busier & by about 3.30 it`s forgot your friends just make sure the runners are filing through to the ramps making sure they are alright (you know what it`s like just after the line) - some are fine & need help big style - one lady politely said to me she was going to faint & gave me a time scale - she duly did and was helped by St John`s - bless her.
I did manage to see a couple of friends who were lucky enough to come through the same lane as I was hustling which was nice. Some amazing performances - it just underlines to me that anyone can do a marathon it just what time you want. I can write a novel about my day but let`s just round off by saying it`s amazing to be part of such an event.
https://picasaweb.google.com/kelvingower/VirginLondonMarathon11#
Now the `BAD` part - my 10 mile race a week later - Maidenhead 10. A favourite of mine (ran it twice before), not only my favourite distance but it`s on Good Friday too. I get there a little bit late (for me) and go for a `warm up` - 3 miles but finish with about 15 mins to spare. My target time is 01:19 - I felt good (maybe too good) but by mile 5 I was blowing - at the 7 mile marker I was walking. I decided to save the legs for another day and let runners pass by & effectively jogged back - I did help & pull a few runners down the home straight & the numbers of Fetch there was good but it was a BAD day but popping down to see my sister in Yate helped out.
http://connect.garmin.com/activity/80739903
While I was down that way I went along to the first Bristol parkrun at Ashton Court - just have a look at the profile & mile split times - I would have cried if I`d seen the 1st mile split as I was running as fast as I could......
http://connect.garmin.com/activity/80930067
Yes a final mile split of 06:39 - my mile PB is 06:28 and I`m very happy with that - I do not need to go that fast....I was apologising to runners as I went past saying "sorry I cannot help it" - unreal & very odd going that fast but not working that hard - that was my 98th parkrun...
My 100th parkrun came round very quickly - only because of the Royal Wedding it meant I attended my 99th on the Friday at Frimley & 100th at my home park - Basingstoke - which was nice. I would say I`ve got an e-mail to prove it but that`s not actually the case :-/ anyway job done let`s look ahead for the 250th.....
The next day I was at the North Dorset Village Marathon - this was the BEAUTY part (yeah got them all in). Since the Lightning Run I had only done a couple of 15 milers - not enough to grab a time, nor was it the course as it was a bit lumpy.....all good for the Dartmoor Discovery (which I`ve since pulled out of). Anyway I looked at a target time of 04:22 (10 minute/ m). This event is in a beautiful part of the country - with some breath taking views - well I`m sure the hill that you run up gets you out of breath first but the views are just stunning & it`s good to run around the countryside. I loved the feeling of running long - a couple of hills in the last part of the course were not really necessary! I walked up the crest at 21 and slowed down towards the end but I guess that was the lack of the longer runs showing through. I did have the pleasure of running with Brian Mills at 18 miles - he was running his 777th marathon and was looking for a sub 04:30 (2nd marathon in 3 days) - even with me speeding up a bit I just managed to finish ahead of him.
All in all a great day out running at a great event with a bit of camping thrown in too.
http://connect.garmin.com/activity/83010679
Next up is the Hook 6 - an event I`m really looking forward too. My last 6 mile was this one back in 2008 - I need to beat a time of..........00:51:12 - yes I am quietly confident.
As for pulling out of the Dartmoor Discovery - I`m not too bad with that decision as I`m missing my long runs & my hill work so no regrets. It does clear the way for the 10Kms - BUPA 10,000, Yateley 10Km, Sam Run. I`ll still fit in a few long slow runs so I`m in shape for the Thunder Run - Come on you "Willy Wonkas" (full team name is "Willy Wonka is Dead") and maybe an ultra in July......
Saturday, 16 April 2011
Rushed to hospital......no not like that...
Ok slightly over dramatic `headline` - yes it was the Frimley Park (Hospital) 10Km :-)
A local event for me so put on the club vest – track other local club runners & pass them looking as fresh as possible – yes a must do event & all for a good cause too – money raised goes to the Heart 2 Heart appeal at Frimley Park Hospital.
The weekend started off as normal with a parkrun on Saturday – off to Richmond Park. A very nice one lap run with two very enjoyable miles, the third & final bit is not so great ! Remembering my aim to have sub 23 mins & my recent blow ups I started off well – 07:17, followed with another 07:17. During the 3rd mile was I blowing a bit but no-one was really passing me. I knew it was going to be close......I ran in & stopped the Garmin at....... 23:05 – just means I go back to this one too. (My 3rd mile was 07:55 !!!).
So Sunday morning & after a rare lie-in, I set off in a non-direct route to the hospital via the club – just under 5 miles (43 mins). I get there & straight away I bump into Dave from the club. We see Alison, Dave & Alan working hard as marshals & see the fun run go off. Soon enough we get to `warm up` & met up with the other Covies – Jacqui, Karen, Wendy, Pete apparently Martin is around too & having a bit of a joke with the `Opposition” . The start is always a chaotic affair here (gun to tape time) and after 40 seconds of so we off & running.
The plan `is a kind of race it but the course is horrid & I`m not at 10 Km race pace yet....just pleased don`t blow up` plan.
The 1st mile is on an incline, followed by a mile long incline in the 2nd. During the 3rd you get to the top of the course whilst going down & round a housing area. You can grab some water just past half way..as you are going up the top of another rise but after that it is downhill. I settled in about 4 miles in – pleased with the splits & that I was passing folks – picking out `targets` & pushing on faster. Quick wave to Jean & Morris. Only a bit & a bit to go....can`t fade now. Under the motorway bridge & just over 0.5M left. Catching a few – a couple going past me... I`m going as fast as I can up that finishing straight towards the entrance to the hospital – you could say I`m rushing (see over-dramatic headline).
After getting my breath back – I`m quite pleased with the time – 47:11 (Garmin) – wouldn`t have minded being a bit closer to Martin & `I`m just jogging round` Dave but ok as a marker.
Splits - 7:47, 7:45, 7:42, 7:44, 7:35, 7:41, 0:58 (0.13m @ 7:19/m)
This week`s enjoyment came from a talk from Comrades King – Bruce Fordyce. An amazing two hours listening to him talk seriously whilst joking around. Great bit of advice about why we get injured – “Too Much, Too Soon, Too Fast` - I guess you can use that for most applications when running – an amazing guy. Don`t worry I`m not off to run the Comrades now.......however the Two Oceans..... :-)
Next up – Marshalling at finishing area in the London Marathon. If you are running there then Good Luck & have a great run...hope to see some of you at the finish.
A local event for me so put on the club vest – track other local club runners & pass them looking as fresh as possible – yes a must do event & all for a good cause too – money raised goes to the Heart 2 Heart appeal at Frimley Park Hospital.
The weekend started off as normal with a parkrun on Saturday – off to Richmond Park. A very nice one lap run with two very enjoyable miles, the third & final bit is not so great ! Remembering my aim to have sub 23 mins & my recent blow ups I started off well – 07:17, followed with another 07:17. During the 3rd mile was I blowing a bit but no-one was really passing me. I knew it was going to be close......I ran in & stopped the Garmin at....... 23:05 – just means I go back to this one too. (My 3rd mile was 07:55 !!!).
So Sunday morning & after a rare lie-in, I set off in a non-direct route to the hospital via the club – just under 5 miles (43 mins). I get there & straight away I bump into Dave from the club. We see Alison, Dave & Alan working hard as marshals & see the fun run go off. Soon enough we get to `warm up` & met up with the other Covies – Jacqui, Karen, Wendy, Pete apparently Martin is around too & having a bit of a joke with the `Opposition” . The start is always a chaotic affair here (gun to tape time) and after 40 seconds of so we off & running.
The plan `is a kind of race it but the course is horrid & I`m not at 10 Km race pace yet....just pleased don`t blow up` plan.
The 1st mile is on an incline, followed by a mile long incline in the 2nd. During the 3rd you get to the top of the course whilst going down & round a housing area. You can grab some water just past half way..as you are going up the top of another rise but after that it is downhill. I settled in about 4 miles in – pleased with the splits & that I was passing folks – picking out `targets` & pushing on faster. Quick wave to Jean & Morris. Only a bit & a bit to go....can`t fade now. Under the motorway bridge & just over 0.5M left. Catching a few – a couple going past me... I`m going as fast as I can up that finishing straight towards the entrance to the hospital – you could say I`m rushing (see over-dramatic headline).
After getting my breath back – I`m quite pleased with the time – 47:11 (Garmin) – wouldn`t have minded being a bit closer to Martin & `I`m just jogging round` Dave but ok as a marker.
Splits - 7:47, 7:45, 7:42, 7:44, 7:35, 7:41, 0:58 (0.13m @ 7:19/m)
This week`s enjoyment came from a talk from Comrades King – Bruce Fordyce. An amazing two hours listening to him talk seriously whilst joking around. Great bit of advice about why we get injured – “Too Much, Too Soon, Too Fast` - I guess you can use that for most applications when running – an amazing guy. Don`t worry I`m not off to run the Comrades now.......however the Two Oceans..... :-)
Next up – Marshalling at finishing area in the London Marathon. If you are running there then Good Luck & have a great run...hope to see some of you at the finish.
Tuesday, 5 April 2011
Normal service has resumed -
Well my two weeks of rest is up & I`ve nearly been good.
Only two runs – both parkruns – Black Park parkrun (24:59) & Poole parkrun (23:11) – ok I know that`s not jogging but it`s not often I find myself starting a race with double olympian Liz Yelling - apart from that….oh and the Chi Running hill session I`ve not ran for 2 weeks.
It`s been a bit odd really – lie ins on a Sunday morning, lack of piles & piles of washing, not really watching what you are eating & drinking (opps – crash course diet needed) – I did do a bit of cycling & swimming but it`s not really the same but generally rested well.
So tonight I met up with the club complete with newly returned Garmin (that also had a bit of recuperation with Mr. Garmin - some F30 software error). Only a gently jog but normal service has now re-started.
Running has not been totally out of mind – I`m planning my summer campaign or should that be cam-PAIN – yes it`s the short stuff season - I love running `short stuff` - it makes me smile.
I`m starting with the Hook 6 (A), then Woodland 5`s, BUPA 10,000 (A), Forest 5, Yateley 10Kms, Sam Run 10Km (A), maybe a Queens Mother Reservoirs 10Km too, not forgetting the relays….busy, busy, busy……
Don`t worry I`m still doing the longer stuff.
Nearly forgot - I`ve been given my job in the Virgin London Primary Finish Team - "A Hustler"....do I need to dig out my old pool cue????
Oh here`s something I knocked up one Sunday morning instead running the local hills
(Thanks to Martin for the photos)
Only two runs – both parkruns – Black Park parkrun (24:59) & Poole parkrun (23:11) – ok I know that`s not jogging but it`s not often I find myself starting a race with double olympian Liz Yelling - apart from that….oh and the Chi Running hill session I`ve not ran for 2 weeks.
It`s been a bit odd really – lie ins on a Sunday morning, lack of piles & piles of washing, not really watching what you are eating & drinking (opps – crash course diet needed) – I did do a bit of cycling & swimming but it`s not really the same but generally rested well.
So tonight I met up with the club complete with newly returned Garmin (that also had a bit of recuperation with Mr. Garmin - some F30 software error). Only a gently jog but normal service has now re-started.
Running has not been totally out of mind – I`m planning my summer campaign or should that be cam-PAIN – yes it`s the short stuff season - I love running `short stuff` - it makes me smile.
I`m starting with the Hook 6 (A), then Woodland 5`s, BUPA 10,000 (A), Forest 5, Yateley 10Kms, Sam Run 10Km (A), maybe a Queens Mother Reservoirs 10Km too, not forgetting the relays….busy, busy, busy……
Don`t worry I`m still doing the longer stuff.
Nearly forgot - I`ve been given my job in the Virgin London Primary Finish Team - "A Hustler"....do I need to dig out my old pool cue????
Oh here`s something I knocked up one Sunday morning instead running the local hills
(Thanks to Martin for the photos)
Thursday, 24 March 2011
"I gotta find Bubba, I gotta find Bubba"
Well to break up the drive to Ledbury it was a stop off at Swindon parkrun (well would be rude not to plus I didn`t run for 5 days beforehand). A nice, two lapped undulating course, mainly on track which when dries out promises to bear fast times. I managed to stretch out the legs with a 27:52 time (93 - 8).
After topping up the carbs & liquids at the on-site cafe it was a quick detour to find the last minute bits & bobs for the main event....
Found Eastnor Castle & like most the Land Rover car park without too much of a problem - opps. Soon found the entrance to Deer Park. Saw tents being assembly & found `Stringy` (from RW) who drove down from Newcastle and was well into setting up camp. After a quick natter we started to sort things out. Soon enough more & more runners appeared. Vix & Sarah, RFJ (aka MnM - I`ll let him explain what that means :-) ), 18Monty & Faye. With phal, Stander & Running Beer coming over to say hello. Chatted with Sandra & Ian & the dogs.
I decided for two reasons not to recce the course - 1st being was not to waste energy & the 2nd reason was that the course will be there in the morning & I`ll discover all the nasty bits in the 1st lap (which will help past the time). I spent the time sorted out my gear - vests in one bag, short sleeved tops in another, socks (how many socks did I think I would need) in another - the number of bags were growing. Food & drink was sorted to.
We stayed in the campsite that evening rather than finding the local pub or as I like to think we were acclimatizing to the weather - it was flipping freezing - but we had the larger than normal Moon to keeps our spirits up :-/ I decide to set the alarm at 04:45. I was awake beforehand and I did think it was funny to hear the various alarms going off like the morning chorus.
Breakfast was porridge & black coffee, then it was time for the race briefing - I was nowhere near ready - not even in my race gear or been to the loo 8 times.....After a lot of flaffing I managed to get to the start line with 7 seconds to go - yes the person who bangs on about getting to races early & I get there with 7 seconds to go - gulp.
Basically the course - 1Km out of the main field, then uphill with a ditch, through some trees & gently downward section & then up a steep climb to a gate. 2Km was up and down and around the Obelisk - tough opening 2Km. The 3km is much gently on the quads and where you could actually run. 4th Km included 2 fairly steep downhill sections & the climb up to the tree line to the water station. The hard stony track was at 1st welcomed during the 5Km bit did include a steep climb to the marshals point at the top. The 6th Km was a `technically area` marked off through the trees and tracks. 7th was along a section of the road where you could see the Start / Finish. 8th Km was flat and back along the fields. 9th was just heading back to the top of the main field. So a tough little course, measuring just over 9 Km (5.69M) & you do get to see the castle & the beauty of the Malvern Hills.
(Generally I walked most of the 1st Km, hills up during the 2nd Km, the small uphill from the lake up to the tree line before the water station (I ran to & from the WS) & up the hill at the end of the stony track.)
During the first lap things settled down fairly quickly - you could roughly tell the soloists & those who were in a team – some I`m sure were actually flying. I decided fairly early on that I started off wearing too much & that I was going to change out from my Mizuno Wave Harriers after one lap. I had always planned to stop after each lap. Soon enough I arrived at the start / finish area - I went through the timing mats (meaning any down time was added unto the next lap). I dropped off the gear I didn`t need & changed into my Brooks GTS10 (which did include the gel heel) - a quick update on FB (in which I did mention what was the highlight of the 1st lap)
(Note - thanks to everyone who left comments on my status FB - I did update it on each lap only for the sake of my own sanity really)
I was fairly happy with my time - it was hillier than I expected and my `pre-race - not-seeing the course` target of 60 miles was not going to happen (I expected laps to be over 6 miles and not so tough so 11 laps was out of the window). I quickly re-addressed this to 57 miles or so. 57 miles - looking back I still find that a bit nuts but it wasn`t miles it was just laps & time - the miles were just a by-product of those two.
I really tried to juggle the stops between clothing change and food stops so at the end of Lap 2 it was time to start nibbling (I had already taken a gel at 14Km). The camp site seemed so empty I felt like a right slacker breaking off from running.
Lap 3 was change of tops, I had thought of changing socks but thought better of it. Quick drink and away I went. Hearing the guy reading out the race positions was good. I was good to strike up some banter with the marshals & helpers - this pattern followed each lap really.
Some memorable splits (I think) - 20M in 4 hours, 26.2M in around 5hrs 20mins.
Towards the end of lap 6 I found it tough going - with a mile left or so I had met with `Stringy` who had done really well - his goal was reached - 5 laps - his 1st ultra (& his 1st marathon) so he was well happy. I was hurting all over, getting a touch of cramp when I increased the pace a little. I thought about declaring but decided just a longer stop - food, wash, clean clothes, chat, coffee etc. One more lap to 40 & now this is my longest run (furthest before was 32.75M - twice) was how I was thinking & then it`s downhill from then.
The break had done me well & soon found myself back out there.
Lap 7 was I guess was the one I enjoyed most - I even started to think about if I picked up the pace could I get an extra lap in and end with 10 laps & getting to a double marathon (crazy thoughts) - at this stage it was looking like 9 laps thou.
Soon enough 10 hours were up - a big milestone as I could only get 2 laps in. I wanted to finish no later than 30 minutes of 12 hours really. One more lap Mrs Wembley I thought as I headed off. This last lap I found was very draining esp the last 3Km seeing the finish, hearing the megaphone, hearing the clapping but sure enough the finish came into sight. Sandra & one of her dogs passed me with a 1Km – I quickly dismissed a sprint finish :-).
I entered the top of the field - heard shouts & went through the finish as odd as it sounds feeling quite fresh. Patrick, the RD was there to shake the hands of the finishers which I thought was a great touch - as was the fact they tapped off the course to stop you going round again.
I pretty much downed the coffee that was handed to me - thanks. Shook out the legs and in a bit of daze grabbed some food & collected my finishing memento & watched the prize giving.......
I later learnt that Vixx, who had fallen quite badly early on had gone through the ultra marathon distance with 5 laps – so another pleasing result there.
In the evening it was nice to have a beer & a chat & chill.
Laps & data;
Lap 1 - 00:58:04 (5.7M)
Lap 2 - 01:06:29 (11.4M)
Lap 3 - 01:10:49 (17.1M)
Lap 4 - 01:11:02 (22.8M)
Lap 5 - 01:19:42 (28.5M)
Lap 6 - 01:46:42 - big stop (34.2M)
Lap 7 - 01:32:40 (39.9M)
Lap 8 - 01:33:51 (45.6M)
Lap 9 - 01:30:31 (51.3M)
Total of 51.43 Miles in 12 hours 09 minutes & 47 seconds & 3 blisters.
12th Place in the Individual Men
Full Results - http://www.provelosupport.co.uk/?page_id=127
Roughly what I ate & drank -
3 x Mullur Rice (2 strawberry & 1 original)
3 x Jaffa Cake bars
1 x 500ml Bottle of flat coke
2 x 500ml Lucozade (1 x raspberry & 1 caffeine)
1 x High 5 Energy Source 4:1 drink
2 x High 5 Energy Source 4.1 bars
2 x Gels
2 x Black strong coffees (with extra sugar)
2 x Cheese burgers.....at the end,
Feeling better for this year`s Dartmoor Discovery & maybe even Caesars Camp 50 at the end of the year. Shame I didn`t bag the double marathon but not bad effort for my 1st long ultra but at least I now have a new 12 hour PB.......................to go and beat :-)
Damage wise - When I run I must roll over on my right ankle as it`s quite sore or I was trying to protect the 3 blisters I picked up on the inside of the same foot. My biggest worry pre-race was the `Achilles tendon` after changing shoes at the end of the 1st lap was quite calm. Also had a sore forefinger where my thumb was rubbing on it as I ran - to the delight of some folks. As for DOMS - I`ve had worse by doing a certain half marathon up & down Box Hill !!!
Next up - some rest (inc getting social life back in order) with only light jogging at the next couple of parkruns..
Thursday, 17 March 2011
This weekend & #runforjapan
Sunday, 13 March 2011
I can`t moan or `wine` about my weekend...busy as a PB.
Just had a cracking weekend - full of running & races. Which I guess is what you want to keep you mind off things – namely SIS Lightning 12hr next weekend.
Saturday started off with a trip over to Reading for `two` races – the first Reading parkrun & my second trip there (92-7). The course was a lot firmer than I thought it would be, as Gavin pointed out great conditions for Reading, no waiting at the scanners either. Myself & Dan from the club went around in an easy 28:02, both agreed to go back in the Summer and give this a real crack as I think it`s a fast course. Good to see OS from RW who had a blinder.
Splits – 09:06, 09:01, 09:06, 0:51 (0.1M @ 08:15/m)
We only had 90 mins to wait for our next race – the Reading St Patrick`s 5 Mile Scurry. Drove to the University and eventually found the Student Union (nice one Dan but we did see some of the course). Met up with Sue & some of Basingstoke parkrun crowd and waited for the start. The course itself was a 2 fairly flat laps with a mixture of terrains and my aim was a PB – I had to beat 38:37. We assembled at the start – fast students at the front, old vets in the middle & leprechauns at the back (great shout guys) and off we went.
Due to my lack of speed work I`ve forgotten how to run at pace and off like a loon I went. I kept thinking what Gobi had said to me only recently – it goes along the lines of – 1st 15 seconds you can run like a loon, the next 45 seconds to calm down, the next 60 seconds if you carry on then the race is blown.
So the first mile came around very quickly, shortly after that I said to Dan to go on this pace is too fast for me. Then it seemed the 2nd mile marker was in sight – I steadied the pace down. Through the start finish and around again. I looked down at round 5Km and saw I was only a few seconds from last week`s parkrun time - !!! I felt that in the next mile – I was blowing hard - but seeing the 4th mile marker you knew the pain would be over soon – I pushed on and soon enough I had two sections of the race left – around the corner & down & up & through the finish.
Splits – 07:07, 07:33, 07:37, 07:54, 07:53, 00:17 (0.04m @ 06:50/m)
I looked down at the garmin and at least I had a reason to feel beat up. 38.20 was showing – a PB by 17 seconds.
We went to the bar – well would be rude not to drink Guinness and wander through to the prize giving – which we arrived just in time. After clapping the race winners I was surprised to hear the words......”And 1st Male VET - from Cove Joggers – Kelvin Gower....” Well you could have knocked me down with a 3 leafed clover. Apart from my parkrun runner of the month my actual first award for a single running performance – a bottle of red. A bit of a belated birthday present - Cheers.
Today was the Surrey Spitfire 20 – a favourite of mine. 2 laps around the Dunsfold Aerodrome and the surrounding area. Slightly undulating but nothing too worrying. I did last Spring and ended racing & grabbing a PB (02:47:18 – av 08:18), last October I ran in the Autumn version (roughly 17M @ 09:30 & last 3M @ 8.10`s). Today I was also pacing out a time – I had decided on 10.00/m (easier on brain) – 03:20. I picked up Denise from the club and made our way there. Even thou I was in disguise I soon met up Gymfreak & Jock & John. Soon enough it was start time – as we lined up we bumped into Alison & David from the club and discussed race plans. David would come around with me & Heather – with that sorted we were off (why worry with well thought out advance plans – simples).
The miles ticked over nicely – 5 down and on the homeward stretch for the first lap. We crossed the 10M marker on 01:40:05. Now the thing with the new start / finish position is that by the time you exit the aerodrome you have covered 3 miles already – only 7 to go, then from 5 you can count down. Went to finish going up & down the last lumps you know you are practically done. This was David longest run and he was doing really well – for the last few miles I kept just in front for him telling him to keep the imaginary tow rope tight which he did.
As we entered the Aerodrome we had cheers from the supporters, then myself & Gymfreak had to practically sprint to keep up with David who found some hidden speed from somewhere – an incredible finish. (I will remember that David at Frimley Lodge)
Through the line & congratulations all round – another great mornings running.
Splits – 9:58, 9:55, 9:44, 10:12, 10:20, 10:12, 9:51, 9:46, 9:41, 10:06, 9:59, 9:35, 10:18, 10:37, 10:23, 10:19, 10:35, 10:35, 9:41, 8:25 (0.88m @ 9:35/m)
Oh the finishing time was 03:20:11 (opps had 03:40:11 there)
A good event for all of the Cove Jogger`s on show in fact - Alison testing out a 02:39:02, Denise`s progressive 03:02:18 - not bad for her 1st 20M & David`s great effort of 03:20:13.
I cannot wait till the Autumn one - Date Released as the 4th Sept.
Next up – SIS Lighting 12hr Run but only after tomorrow`s sports massage & Tuesday, Wednesday & Thursday evening`s yoga ....yes I`ve planned a relaxing week ahead with my only running coming at Swindon parkrun. Then after that some time off – with only parkruns in mind.
What others have said about last year`s events.....
Link - http://runlikeagirl2009.blogspot.com/2010/03/wiggle-lightning-12-hour-run.html
Link - http://ultradiscostu.blogspot.com/2010/03/wiggle-lightening-12hr-race-report.html
Results - http://www.provelosupport.co.uk/?page_id=66
And from their facebook page – “Are you ready for the Science in Sport Lightning 12Hr Run? It's this time of year again when we make our way to Eastnor Castle Deer Park in Ledbury to kick off the season with a bang. 12 hours of all cross country running with around 1000 ft of climbing per lap. We will have Facebook and twitter updates live from the event so for friends and family tell them to follow @provelosupport on twitter and the provelosupport Facebook page to see how you are doing. Good luck and see you on Sun 20th.
I shall be updating my Facebook status during the event too.
Saturday started off with a trip over to Reading for `two` races – the first Reading parkrun & my second trip there (92-7). The course was a lot firmer than I thought it would be, as Gavin pointed out great conditions for Reading, no waiting at the scanners either. Myself & Dan from the club went around in an easy 28:02, both agreed to go back in the Summer and give this a real crack as I think it`s a fast course. Good to see OS from RW who had a blinder.
Splits – 09:06, 09:01, 09:06, 0:51 (0.1M @ 08:15/m)
We only had 90 mins to wait for our next race – the Reading St Patrick`s 5 Mile Scurry. Drove to the University and eventually found the Student Union (nice one Dan but we did see some of the course). Met up with Sue & some of Basingstoke parkrun crowd and waited for the start. The course itself was a 2 fairly flat laps with a mixture of terrains and my aim was a PB – I had to beat 38:37. We assembled at the start – fast students at the front, old vets in the middle & leprechauns at the back (great shout guys) and off we went.
Due to my lack of speed work I`ve forgotten how to run at pace and off like a loon I went. I kept thinking what Gobi had said to me only recently – it goes along the lines of – 1st 15 seconds you can run like a loon, the next 45 seconds to calm down, the next 60 seconds if you carry on then the race is blown.
So the first mile came around very quickly, shortly after that I said to Dan to go on this pace is too fast for me. Then it seemed the 2nd mile marker was in sight – I steadied the pace down. Through the start finish and around again. I looked down at round 5Km and saw I was only a few seconds from last week`s parkrun time - !!! I felt that in the next mile – I was blowing hard - but seeing the 4th mile marker you knew the pain would be over soon – I pushed on and soon enough I had two sections of the race left – around the corner & down & up & through the finish.
Splits – 07:07, 07:33, 07:37, 07:54, 07:53, 00:17 (0.04m @ 06:50/m)
I looked down at the garmin and at least I had a reason to feel beat up. 38.20 was showing – a PB by 17 seconds.
We went to the bar – well would be rude not to drink Guinness and wander through to the prize giving – which we arrived just in time. After clapping the race winners I was surprised to hear the words......”And 1st Male VET - from Cove Joggers – Kelvin Gower....” Well you could have knocked me down with a 3 leafed clover. Apart from my parkrun runner of the month my actual first award for a single running performance – a bottle of red. A bit of a belated birthday present - Cheers.
Today was the Surrey Spitfire 20 – a favourite of mine. 2 laps around the Dunsfold Aerodrome and the surrounding area. Slightly undulating but nothing too worrying. I did last Spring and ended racing & grabbing a PB (02:47:18 – av 08:18), last October I ran in the Autumn version (roughly 17M @ 09:30 & last 3M @ 8.10`s). Today I was also pacing out a time – I had decided on 10.00/m (easier on brain) – 03:20. I picked up Denise from the club and made our way there. Even thou I was in disguise I soon met up Gymfreak & Jock & John. Soon enough it was start time – as we lined up we bumped into Alison & David from the club and discussed race plans. David would come around with me & Heather – with that sorted we were off (why worry with well thought out advance plans – simples).
The miles ticked over nicely – 5 down and on the homeward stretch for the first lap. We crossed the 10M marker on 01:40:05. Now the thing with the new start / finish position is that by the time you exit the aerodrome you have covered 3 miles already – only 7 to go, then from 5 you can count down. Went to finish going up & down the last lumps you know you are practically done. This was David longest run and he was doing really well – for the last few miles I kept just in front for him telling him to keep the imaginary tow rope tight which he did.
As we entered the Aerodrome we had cheers from the supporters, then myself & Gymfreak had to practically sprint to keep up with David who found some hidden speed from somewhere – an incredible finish. (I will remember that David at Frimley Lodge)
Through the line & congratulations all round – another great mornings running.
Splits – 9:58, 9:55, 9:44, 10:12, 10:20, 10:12, 9:51, 9:46, 9:41, 10:06, 9:59, 9:35, 10:18, 10:37, 10:23, 10:19, 10:35, 10:35, 9:41, 8:25 (0.88m @ 9:35/m)
Oh the finishing time was 03:20:11 (opps had 03:40:11 there)
A good event for all of the Cove Jogger`s on show in fact - Alison testing out a 02:39:02, Denise`s progressive 03:02:18 - not bad for her 1st 20M & David`s great effort of 03:20:13.
I cannot wait till the Autumn one - Date Released as the 4th Sept.
Next up – SIS Lighting 12hr Run but only after tomorrow`s sports massage & Tuesday, Wednesday & Thursday evening`s yoga ....yes I`ve planned a relaxing week ahead with my only running coming at Swindon parkrun. Then after that some time off – with only parkruns in mind.
What others have said about last year`s events.....
Link - http://runlikeagirl2009.blogspot.com/2010/03/wiggle-lightning-12-hour-run.html
Link - http://ultradiscostu.blogspot.com/2010/03/wiggle-lightening-12hr-race-report.html
Results - http://www.provelosupport.co.uk/?page_id=66
And from their facebook page – “Are you ready for the Science in Sport Lightning 12Hr Run? It's this time of year again when we make our way to Eastnor Castle Deer Park in Ledbury to kick off the season with a bang. 12 hours of all cross country running with around 1000 ft of climbing per lap. We will have Facebook and twitter updates live from the event so for friends and family tell them to follow @provelosupport on twitter and the provelosupport Facebook page to see how you are doing. Good luck and see you on Sun 20th.
I shall be updating my Facebook status during the event too.
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