WewereAmsterdam

Hopefully no repeat of the last oversea`s trip the club took - the infamous delay at Benidorm ... surely lightning could not hit twice, well I guess three times for me :-/

We took the early flight from Southampton (07:05), which did mean a 04:00 am start from home & collecting Dennis & Dave along the way. Timing wise it was perfect with meeting the others (Margaret, Colin & Brian) at the terminal. (Wendy, Karen & Steve were flying from Heathrow - I have a feeling they didn`t want to fly with me). We played `Spot the runner` in the terminal & on the plane - we didn`t need to look too far as the couple in the seats behind were from Sandhurst Joggers (the only time Cove Joggers were in front of SJ`s). Transport wise & hotel location were spot on - close enough to the train station & only two stops from the Expo & Stadium (start / finish area).

We wandered around the Expo in the afternoon - not too much there at all & prices did seem high which was a shame really & we headed back to the hotel before it was too late as we had arranged to got into town with the rest of the Running Crazy group for dinner later on. All I will say about that it didn`t go to plan which was a real shame as that idea did have potential. Anyway an early night beckoned.

Race morning - alarms off at 06:00 am. As I was room sharing I thought we might be pushed for time as we decided to leave the hotel at 8:00 to give us enough time at the stadium to savour the moment. A it happens time wasn`t a problem, breakfast was `Oat so Simple` pot & black coffee, showered & changed will still enough time to have a run before we left (2M @ roughly 8.00/m pace - blaming excitement there). The train was packed but it was only two stops, loads of folks everywhere so I`m glad we made the early trip. At the bag drop I bumped into Fetchies (katiec, Naomi P, BCRB & Dave B) and made our way into the stadium & zone C, where we saw Mrs Jigs, Rick OShay, Joopsy & Big Al - great timing as we had only to wait a couple of minutes or so for the start..

As it happens I didn`t hear the start - it only took 2 minutes or so to cross the line, and then the slow part getting out of the stadium & the narrow start but anyway. I had not really studied the course layout too much - I knew the 1st bit we had to do a number of times of times. As we headed into the park (1.5 M) the Red vest of a Sandhurst Jogger went past ... damm but nothing new there then :-) After a slow 1st mile we (Myself & Dave) had settled down to a nice pace - somewhere around the 3:40 pace..was I in PB (or close to PB shape???). I felt quite good as the miles ticked past - enjoying the course, seeing the other runners, having a chat with Dave. I think it was around the 5M spot we could see the lead pack on the other side of the road coming towards us - always good if that happens. Spotted so many Serpentine Vests. I was enjoying the course - snaking around the city, not knowing what was coming next.

Even as we moved towards the canal (8 M ish), it was OK - seeing the runners on the far side, listening to the numbers of barge playing music - we spotted our 1st walker (wow long day for someone) & saw a horse on the course (dangerous of what). We saw Malcolm (Running Crazy) just before 10M - I think we went through 10 M in 01:25:00 so all pretty good there & steady pace. This stretch (8 M to 15 M or so) was along the canal - found it a little tough but pace remained the same. Dave had stopped for a pee so I was on my own.

I guess around the 17.5 M area I notice my left hamstring tighten a bit (I decided not to wear my compression shorts - I had wondered if I feel any difference...) I thought I had only slow the pace a little bit (8:45 / 8:50 from 8:20) so it was a shame I saw my 1st 9.xx on the Garmin, followed by another one in the next mile. By this stage the weather was quite warm - my arm warmer had come off miles ago - I had tried to fluff around with the buff so at the next water station I took some time to sort that out..(10:15/m). The walking through the water stations then almost came a done thing as I found myself taking a break through the next & the next - I think my pace in between the stations was about 8:40/m pace but these breaks were adding minutes.. I was now off PB pace and off 3:45 (target) pace.

I thought going past the Heineken factory was a bit cruel but it did make me smile & there wasn`t too many miles left.. We headed back into the park (less than 3 Km maybe 4 Km to go) where I saw so many people walking. Under the 40 Km gantry (as it happens so the race data tells me I went though the 40 Km in exactly my PB to the second - 03:39:41). 2 Km to go - not far at all, 1 Km to go...around the corner and under the 500 metres to go sign...into the Stadium and into the home straight.

I don`t think I had a great race - 1st 17M was good but it was only 6 mins or so quicker then Athens - so I felt a bit of a fraud raising my arms up as I finished but it was another sub 4 done. I guess it`s not really a true PB unless it`s hard & tough going. I collected my bag without a problem & headed up into the stadium to wait for Dave and watch finishers. As it happens Dave finished shortly afterwards & we headed back onto the course to watch out for our Club`s Half-Marathon runners.

We stood at the 1 Km to go gantry. An excellent place too - the sun was out we could spot our vests a long way out plus they didn`t know we were there so the surprise value was great :-) Afterwards we met up in the stands to watch Dennis come through in an amazing time. In the evening we had decided to go for a Club meal (15 of us) & luckily enough we found a fantastic place & then made our way into the city for Post Race Running Crazy Party.......

The next morning, with well deserved hangovers we headed into the heart of Amsterdam for a Tourist day. I highly recommend the Bus with the canal tour a good way to spend 3 hours or so. The flight home was (surprisingly) uneventfully :-)

All in all a really good mini break with really good company.

Race stats -

5 Kilometer 27:07 (27:07)
10 Kilometer 52:57 (25:50)
15 Kilometer 1:19:02 (26:05)
20 Kilometer 1:45:11 (26:09)
Half marathon 1:51:04
25 Kilometer 2:11:31 (26:20)
30 Kilometer 2:40:13 (28:42) (20M I think was 02:52:xx)
35 Kilometer 3:10:02 (29:49)
40 Kilometer 3:39:41 (29:39)
Finish Time - 3:52:28

Split Summary
====
1) - 1m - 8:57(8:57/m) - 127cal
2) - 1m - 8:22(8:22/m) - 129cal
3) - 1m - 8:29(8:29/m) - 130cal
4) - 1m - 8:21(8:21/m) - 129cal
5) - 1m - 8:14(8:14/m) - 131cal
6) - 1m - 8:22(8:22/m) - 130cal
7) - 1m - 8:29(8:29/m) - 129cal
8) - 1m - 8:18(8:18/m) - 130cal
9) - 1m - 8:19(8:19/m) - 131cal
10) - 1m - 8:12(8:12/m) - 129cal
11) - 1m - 8:15(8:15/m) - 129cal
12) - 1m - 8:25(8:25/m) - 130cal
13) - 1m - 8:33(8:33/m) - 128cal
14) - 1m - 8:17(8:17/m) - 129cal
15) - 1m - 8:27(8:27/m) - 130cal
16) - 1m - 8:20(8:20/m) - 129cal
17) - 1m - 9:04(9:04/m) - 135cal
18) - 1m - 9:14(9:14/m) - 128cal
19) - 1m - 10:15(10:15/m) - 122cal - flaffing
20) - 1m - 8:59(8:59/m) - 129cal
21) - 1m - 9:30(9:30/m) - 129cal
22) - 1m - 9:35(9:35/m) - 129cal
23) - 1m - 9:19(9:19/m) - 132cal
24) - 1m - 9:58(9:58/m) - 129cal
25) - 1m - 9:13(9:13/m) - 130cal
26) - 1m - 9:32(9:32/m) - 129cal
27) - 0.4m - 3:29(8:42/m) - 52cal





Video Pt II

Next up - This Saturday night - Caesar`s Camp Midnight 30 - I best get out the rock climbing ropes & oxygen then............

What a difference a day makes.....

After, and to be honest what was not the best week ever I wanted to blast out a fast parkrun & kick those head demons into touch. My `warm up` run was good - 3 laps of the Frimley Lodge parkrun course - a progressive 4.65M (8:45/m, 8:36/m, 8:32/m, 8:23/m, 5:15/m (8:06/m) ). I started the parkrun well - maybe a bit too fast but as I ran along the canal & just before where you turn off the canal I indicated to the Marshal that I was pulling out and stopped just past him. My mind was not into it, thinking about too much stuff - all pretty much negative. And that was that - my 1st DNF. I couldn`t really face the `walk of shame` so I jogged along the canal up the stairs and back along the road to start got changed & that was it.

Sunday was a trip down to safe ground for the Salisbury Half Marathon but more importantly it was a different day.

This was always going to be an easy, medium length run in a nice area on a different course (& cheap too at £14.00). I collected Dave at 7:30 am and drove the familiar route down the M3 & A303. We got there early, collected numbers & had a cup of tea. The great thing with the Salisbury races is that the parking right right opposite the start at the Fire Station. We had only taken a quick peak at the course - 1st few miles were the same as the last few miles with a loop in between the two & a hill somewhere around the 5 mile mark. After a quick short warm up, we made our way to the back of the starting area and after the race briefing off we went..

The 1st mile marker seemed to come around really quite quickly - I checked the garmin - 9:33/m. This was normal as Dave is almost always runs a progressive race. Even at this early stage it was just nice to run somewhere different, Miles 2, 3 & 4 came around - we kept the pace fairly steady. Mile 5 was nice as it was where the hill was - we kept the pace in-line with the pace of the race. Even coming down the hill at mile 6 it was constant - a couple of runners past us here. At this point it was almost the turn for home - it felt good, we wee still passing people (inc a group of ramblers that almost formed a road block !!). Upper, Middle & Lower Woodford was a pretty part of the course.

It was around this point (9M) that an elderly gentleman from Andover AC came past us (we had gone past him a few miles back - it`s the Club vest thing) & saw him race off into the distance - well till the next turn in the road anyway !. We carried on and soon enough we joined back the early part of the course - and we had picked up the pace which was nice. As we saw the Fire Station we remembered that we had to run past & around the field !!

Well what a cruel, cruel finish that was - you see the finishing gantry and heard the cheers so you naturally sped up - then run past the finish (well run past the side of it anyway).....round the corner, down a lane, down a track, then unto a field, around a corner, along the river, run along the far side of the cark parking area & around the last corner & under gantry.

Finished in 1:57:40 - and despite a few last speedy miles thrown in we never did quite catch that chap from Andover AC (Later stalked as a V70 runner).

An event well worth running up for, the goody bag was good too - which included a Buff (I`ve never received a Buff before as a race memento)


Split Summary
====
1) - 1m - 9:33(9:33/m) - 127cal
2) - 1m - 8:51(8:51/m) - 128cal
3) - 1m - 9:13(9:13/m) - 131cal
4) - 1m - 9:06(9:06/m) - 130cal
5) - 1m - 9:02(9:02/m) - 131cal
6) - 1m - 9:11(9:11/m) - 130cal
7) - 1m - 8:43(8:43/m) - 132cal
8) - 1m - 8:47(8:47/m) - 130cal
9) - 1m - 8:54(8:54/m) - 130cal
10) - 1m - 9:01(9:01/m) - 132cal
11) - 1m - 8:45(8:45/m) - 130cal
12) - 1m - 8:37(8:37/m) - 129cal
13) - 1m - 8:16(8:16/m) - 130cal
14) - 0.21m - 1:41(8:07/m) - 26cal

Other news - I`ve posted off my entry form the Sunrise To Sunset Challenge  on the 27th December (Start time 08:20 to 16:01 around a 0.84M course) plus entries for the Thunder Run 24 open soon........

Next up - An easy week, then the Amsterdam Marathon on the 16th with the Club & Running Crazy. Bring on the snow !!!

Where RIGHT is RIGHT & LEFT is WRONG, WRONG, WRONG......

A delayed race report from my little trip down the canal at the JW Ultra.

Like most ultras, it`s a small event but don`t let that put you off entering because you will miss out on a real gem of an event, full of very nice runners, marshals, helpers & spot on organisers (& a bit like who`s who in running).

We start at Stratford Upon Avon and start at the same time as the relay runners. The first section is quite nice except the steps and then work along the Canal - again very nice except where the food fair is (smells of bacon butty etc) and then through Stratford. After that it`s Canal all the way. I had aimed for around the 5hr / 5hr 10min mark. A nice pace nothing too fast like last year (1st 16M at sub 9.00/m pace), and again I had planned to stop along the way to update folks on FB (*). As you can see from the photos it is such a nice route especially if the weather is kind.

I covered the 1st 6.57M in 63 mins (1st Gel)   & then the first checkpoint & relay change over point (approx 10 miles) at around 1:34, a quick grab of drink and off I went again. I stop for my 2nd gel at 12.75M (2hrs 4mins) and my 3rd at 17.63M (3hrs 2mins) – I went through the 2nd & final checkpoint / change over (approx 20M) at 3hrs 31mins. For info 26.2M in 4hrs 41 mins.

Now I had planned to take the latter part very easy but I was listening to Tony Audenshaw @ Marathon Talk talking about “*** your Legs” (show 88) on the ipod so I decided to sped up a bit.......this, however was my downfall as I was not paying attention to the route instructions (what bridges to cross, which canal to take at a intersection).....and I followed another runner (who I think was just out for a jog) and took the wrong turn at mile 28.4M.

I knew it was wrong when I ran out of canal (!!!!) & ended going up (always up) a steep slope into a housing estate.....I only went a mile the wrong way (which meant 2 miles extra of course). Nothing worse than being out on the course when the Garmin clicks over the event distance and you can`t see the finish...!!! As I neared the correct course I took a call from Yeti, who asked where I was, I replied “Where are you?” She said “she was at the finish” ....and I thought “I wish I was at the finish” Apparently I was spotted heading in the wrong direction....

That error cost me at least 25 mins – eventually I saw the finish and crossed the line (in a sheepish manner) in 5:45:20 having run 32:59 Miles (Last year I was 4:54) – I wonder if there is such a thing as `over, over distance training`???

Great event – I must do the short course again :-)



Split Summary
====
1) - 1m - 10:12(10:12/m) - 127cal
2) - 1m - 10:44(10:44/m) - 123cal
3) - 1m - 9:16(9:16/m) - 131cal
4) - 1m - 9:12(9:12/m) - 130cal
5) - 1m - 9:30(9:30/m) - 129cal
6) - 1m - 9:44(9:44/m) - 131cal
7) - 1m - 11:19(11:19/m) - 128cal *
8) - 1m - 9:38(9:38/m) - 130cal
9) - 1m - 9:39(9:39/m) - 130cal
10) - 1m - 9:07(9:07/m) - 129cal
11) - 1m - 9:57(9:57/m) - 128cal
12) - 1m - 9:31(9:31/m) - 126cal
13) - 1m - 16:03(16:03/m) - 129cal *
14) - 1m - 9:47(9:47/m) - 127cal
15) - 1m - 9:47(9:47/m) - 131cal
16) - 1m - 11:07(11:07/m) - 124cal
17) - 1m - 10:38(10:38/m) - 126cal
18) - 1m - 12:50(12:50/m) - 121cal *
19) - 1m - 10:09(10:09/m) - 127cal
20) - 1m - 10:54(10:54/m) - 126cal
21) - 1m - 12:17(12:17/m) - 130cal
22) - 1m - 11:22(11:22/m) - 124cal
23) - 1m - 12:24(12:24/m) - 119cal
24) - 1m - 15:30(15:30/m) - 122cal *
25) - 1m - 9:49(9:49/m) - 128cal
26) - 1m - 9:28(9:28/m) - 130cal
27) - 1m - 12:39(12:39/m) - 130cal **
28) - 1m - 10:24(10:24/m) - 129cal
29) - 1m - 10:25(10:25/m) - 119cal
30) - 1m - 14:36(14:36/m) - 119cal - opps
31) - 1m - 11:28(11:28/m) - 120cal
32) - 0.59m - 5:53(9:55/m) - 75cal

* Updating FB along the way

Result Link

Race Photos Link

Other stuff.

FETCH Mile (Friday 30th September)

I`ve been on one of those running tracks :-O A FETCH Mile - I know it was not going to be a PB attempt seeing as it was 6 days after the JW Ultra but I was pleased how I went about running 4 and a bit laps. I went in the sub 7:30 group with 3 others :-) After seeing so much of GO MO GO Farah over the summer I thought I would try to same game...no not a his pace but to run at the back, which I did for the 1st two laps increasing the pace but still at the back running my own race. In the 3rd lap I picked up the pace even more but still didn`t feel flat out, come the 4th lap I thought I was moving nicely. With half a lap to go I still wasn`t pushing it and almost `cruised` (5:30 - 5:15 pace) through the line. I was a little surprised when I heard I ran 06:33 (I did forget to stop the Garmin) - which was only 5 seconds away from PB - so again it`s all about pacing. Nice place Palmer Park in Reading too & good company too.

Connect Garmin Link

Julian Farrell 10Km (Sunday 2nd October)

Again never a PB attempt, for two good reasons. 1. A hilly course. 2. I wanted this 6 miles to be the second section of a medium run (it was as I ran 9 miles by myself beforehand). Despite being a local race I had never run it. So I thought it was about time I ran. I got there early & said hello to club mates & park runners. So enough we made our way to the starting area and without much of a fuss we were off. I thought steady 50 mins would be a good time all things considered. A small loop first then down past the start area and out unto the familiar Frimley Park 10Km route. Instead of turning left around the 6Km mark we carried on straight - well up would be the better word...what a killer drag up the incline..my pace had really slowed down. I thanked the helpers at the water station there & slowed down a bit for a soaking by hose. I was counting down the Kms here, thinking there must be one more hill before the finish - it never came. I came through the line in 50:52 (however the race results says 50:06) so not a bad result really.

Connect Garmin Link

This week I`ve entered the fabulous named event......"Frozen Fat Ass 50Km" race in November - how cool is that :-) I really cannot wait to finish that one to say I`ve done that.

Other news - I`ll rather not go into but I never like giving up on anything or doing something I don`t want to do especially when my mind is made up but when do you decide to call it day?? :-(

Next up - the Salisbury Half on Sunday (easy / steady run), then the Amsterdam Marathon where I`m thinking a sub 3:45 would be good, then 6 days later the Caesars Camp Midnight 30 :-O I am glad of these long runs at the moment.

Great balls of fire..............

My Great North weekend....

It`s the Great North weekend - which is something I have planned since early January - flights, accommodation, day plan, car parking etc etc. Normally I fly up from Heathrow T5 on the Saturday afternoon after racing around Bedfont parkrun in the morning but this year I booked up a Friday afternoon flight - meaning I could give the Newcastle parkrun a bit of a go (so the `different event / location` rule of a sub 23 mins run applied).

When I arrived in Newcastle it was so different to the sunny & warm conditions I have just left down South - raining & with skies of solid dark clouds - but as the metro station is linked to the airport it wasn`t much of a problem. I had already booked the Travelodge for the Saturday & Sunday night (an amazing deal - read a mammoth error on their side - of £1.00 per night) & thought is was best I didn`t disturb that deal. So I booked in a hotel in Osbourne Road (1.2M away from the parkrun), which despite getting soaked in the evening (forgotten a brolly) was OK - had amazing fish & chips from Jesmond Hotel & Brassiere & had a fairly early night.

Jesmond Hotel

Up and about early on Saturday & breakfast came in the form of a pot `Oats So Simple` & black coffee and checked out before 7.30 am. I had left my main bag there so I only had my small rucksack with me - I found the underpass, a quick scoot around the band stand & the old museum and out unto the Town Moor where I met the famous Town Moor cows in my warm up (2.7M in 27 mins). A quick chat with Kelly & 154 Rob, Pestomum & 2 Flat Feet we made our way to the start. Newcastle parkrun is a flat course, mainly on solid path with a small section of hard trail & a couple of gate (which are nicely held open) - so my goal of sub 23 mins.


I didn`t want to look at the mile bleeps so I thought if I looked at the Km markers I`ll be able to work out if I was slowing down too much....good plan eh.... 1st Km = 4:14....... 2nd Km = 8:33.......3rd Km = 13:16 (I had slowed down - what are the chances of that)....... 4th Km = thank goodness I had only 1 more Km to go - lets give it some - come on I can see the finish flag & no runner is getting past me......... 5 Km = finished & why am I not on the floor being sick???

An incredible time of 22:14 - my fastest 5 Km since I think April 2010 & only 21 seconds away from my PB (& I still managed to say hello to the kind marshals out on the course). Afterwards I managed a quick word with Tom Williams (of Marathon Talk) & out for a cool down (i.e. run to the coffee shop with Kelly - who managed a super time of 19:49). Had coffee & grabbed my bag from the hotel & made my way to Newcastle...

Race data;

Split Summary
====
1) - 1m - 6:53(6:53/m) - 126cal
2) - 1m - 7:28(7:28/m) - 131cal
3) - 1m - 7:33(7:33/m) - 130cal
4) - 0.06m - 21(5:37/m) - 7cal

Pace Zone Summary

====
Pace Zone: 6:00-6:19/mile: 2.7%
Pace Zone: 6:20-6:39/mile: 7.6%
Pace Zone: 6:40-6:59/mile: 24.6%
Pace Zone: 7:00-7:19/mile: 25.4%
Pace Zone: 7:20-7:39/mile: 18.8%
Pace Zone: 7:40-7:59/mile: 10.3%
Pace Zone: 8:00-8:19/mile: 3.6%
Pace Zone: 8:20-8:39/mile: 1.8%



I got to the hotel early & managed to check without fuss & after a quick shower & change I made my way (basically opposite the hotel) to the Quayside to watch the City Games - Mo is super quick - then a quick wander over to the Expo. Dinner was not as exciting as the previous night but I did have a walk down by the Tyne.

Morning of the race day I was up quite early (4.00am) - opps - but at least I wasn`t rushed. Again breakfast was oh so simple with coffee. I do like running through the streets before everyone else at a big race - time to enjoy the peace and quiet. I made my way to the starting area and looked back up the dual carriageway - it was so empty.

I grabbed a drink started to people watch - some of their faces were real pictures - talk about shock and awe. I made my way down to our footbridge & met up with MrSJ for a pre-race chat. As time moved on other arrived too - Mandie, Steve, RLTW, Stringy, James & Emily, Dasher Dart & GP (I`m sure others were there too). Just after the start of the wheel chair race I made my excuses and made my way though to my pen (B - same as last year). I must of started a bit more towards the back of the pen this year - as I crossed the line in just over two minutes. (I did also high five Mo).

My race plan wasn`t too clear in my head - I just wanted to have a good feeling afterwards knowing I had run well - no PB or not even a course PB (if there such a thing) or even close but just a good run would do. I had gone down the left (apparently the fun side) - Mile 1 = steady I resisted the fast first mile routine, 2nd, 3rd & the 4th Mile I steadied the ship. Now at this point I had a plan - I tried to run 8.00/m at the New Forest 10 in July & failed at mile 8 so I thought "right let`s try again.....but without taking gels or water" Mile 5 I seemed to get boxed in a lot (what a rookie !!). Mile 6, 7 & 8 I put my foot down a bit - looking at the profile it is the downhill section. Mile 9 & 10 - I slowed down as I knew all about the uphill part. Just after John Reid Road I saw MrSj - he was doing really well (he too had move over to the `fun side`) - he said he was dying - I just said `"die at the end as there`s more medics around". I`m sure he said something I cannot type but did say Jovi Runner was just ahead. At this stage the rain which was quite gently before came pouring down - which I must say was quite nice. I saw Jovi Runner in front and just after after the last roundabout I said "Come on" and pushed on.

I wanted to re-live that thought I has a couple of weeks ago - running down the last mile in a great mood, high five`s all round & sprinted towards & through the finish.


Now as I came past the 200 sign & towards the line the finishing area marshals decided to open up the far hand lane - and so it was just me and this other runner to go through first. As we got closer we sped up, closer & closer, faster & faster - as we got unto the grass we were shoulder to shoulder - I was living that dream. Side by side we neared the finishing line...despite it not getting any closer.

The finish line did of course come but I think the other guy was half a shoe in front. We crossed the line & shook hands - see photos & more importantly the video - I met with Jovi Runner & MrSJ (ok I was too knackered to move after that finish) & after 6 attempt in different buses I found my bag & made my way to the pub.

Marathon Photos Link

Was I pleased with my run - then yes I was and as it happened my pace was 7:59/m (13.19M @ 1:45:19) Fastest Half for 12 months

Race Data;

Split Summary
====
1) - 1m - 7:51(7:51/m) - 126cal
2) - 1m - 8:05(8:05/m) - 133cal
3) - 1m - 8:05(8:05/m) - 130cal
4) - 1m - 8:04(8:04/m) - 130cal
5) - 1m - 8:12(8:12/m) - 129cal
6) - 1m - 7:43(7:43/m) - 131cal
7) - 1m - 7:42(7:42/m) - 132cal
8) - 1m - 7:50(7:50/m) - 129cal
9) - 1m - 8:12(8:12/m) - 130cal
10) - 1m - 8:06(8:06/m) - 130cal
11) - 1m - 8:18(8:18/m) - 129cal
12) - 1m - 8:12(8:12/m) - 129cal
13) - 1m - 7:37(7:37/m) - 131cal
14) - 0.19m - 1:23(7:07/m) - 24cal

Pace Zone Summary
====
Pace Zone: 6:40-6:59/mile: 1.3%
Pace Zone: 7:00-7:19/mile: 4.5%
Pace Zone: 7:20-7:39/mile: 17.5%
Pace Zone: 7:40-7:59/mile: 24.6%
Pace Zone: 8:00-8:19/mile: 23.9%
Pace Zone: 8:20-8:39/mile: 13.7%
Pace Zone: 8:40-8:59/mile: 5.7%
Pace Zone: 9:00-9:19/mile: 2.6%
Pace Zone: 9:20-9:39/mile: 1.5%



In the evening had a cracking night spent new & old friends catching up with their day..

Now it seems I cannot go through an airport in a straight forward way.....I am pleased to say that Newcastle didn`t disappoint. I booked the early flight (11:50) so not to waste the whole day travelling back, I made check in plenty of time (so I thought). When I checked in the nice people at BA said I was on `Stand by` but I could qualify for £200 compensation if I wanted to. They said the next flight was 13:40 ish so I said yes - I`ll move to the later flight....Now I am totally lost by the next bit as I didn`t get on my stand by flight nor did I get the £200 but when I went to the Information desk to ensure I was booked on that next flight I was flagged & got compensation of £216 (time on ground delay ???!!!??? ) !! I caught that later flight - the world went mad for 5 minutes I seemed to be in the middle of it (again).

BTW - I have put the money to good use - by entering a couple of races.

Next up - After this week`s recovery week (including a sports massage) the JW Ultra. A nice 30 mile trip along a Canal counting Ducks, Swans, Bridges, Barges, Fetchies & Pirates....

Top Gear...nah, more like Top Event.....

Autumn Spitfire 20


What is it about this event I like...the two undulating laps, the sling-shot cornering, the close location, the numbers of runners I know on race day, the easy parking, the friendly marshals & recently the terrible weather??? I don`t know but I do. So to run laps 7 & 8...yes my 4th time here.

My `training plan`* is been coming along nicely, with the long runs getting a bit longer each time but this was the 1st continuous run that would start with a “2”. The plan was to run a progressive run – idea given to me by Gobi (thanks). The plan was 5M @ 9.08/m pace, then 5M @ 8.53/m, 4M @ 8.38/m, 4M @ 8.23/m and then the last 2M at whatever pace I had left.

There was only 2 little problems with this – a) the latter part of the course is where the lumps are so not easy to increase the pace there and b) the last time I had done thins plan I had done a number of 20M+ runs. These two issues were countered by 2 advantages – as I said I had done this plan before at Bramley 20 & it had worked a treat, the 2nd was I had been practicing my progressive runs – even at parkruns – where my 1st 3.1M run pre 9.00am parkrun were slower than my actual offical 9.00am start parkrun.

Come race day I collected Dave & off we go to Dunsfold Aerodrome (just over 20 miles away), we get there early. Park up & before a grab a tea we bump into the Andover crowd (Matt, Mark & Martin) & then the Chineham Park runners. As the start time moves closer as move towards the stating area – I bump into Ben (who is flying at the moment) & wished him well. Even thou I wasn`t fully racing it today I went with my race kit (inc a pair of sunnies – what a complete waste of time those were). So a finishing time of 2:54:04 in mind & completing the 1st 10M in exactly 1:30:00 pacing was the key.

The 1st 3M of the course is now completely flat and all within the aerodrome (start / finish is at the back of the aerodrome) so it was good to control those 1st few miles, Mile 3-4 was a bit lumpy, 5M was generally flat, 6M was now off unto quieter country roads, but just before the 7M there was a sharp incline that made your lunges work overtime, Mile 17 is I guess one of my favourite miles on the course, however it does end going uphill & with the 18M in sight – then only two left. Then the final corner before entering the road to the pub & the gates – all but over then or half the fun gone depending on your race distance.

We kept it steady in the 1st few miles & not being drawn along by other runners racing off into the distance. Just outside the gates Dave disappears into the bushes so I drop the pace a little so he doesn`t need to sprint to catch up – 1st part nearly spot on. Second 5M I increase the pace a touch, knowing Dave longest run since London but is generally going well. About mile 8 I just get in front but I can still hear him. At the pub (around 9.5M) I wait for him as he has dropped back – another trip to the bushes – anyway he says to carry on – so I did.

I go through the start / finish mats at I think spot on 1:30:xx but I feel I`ve slipped back & start to push the pace. Mile 11 bleep went off – 8:16 – OMG – I wonder if I`ve ruined my race for the sake of 1 fast mile – stupid, stupid, stupid... I dropped my speed down but my pacing is all over the place – was it due to the undulations of the course or me? Had I gotten away with the a fast mile 11????

Now starting the last 4 miles (I do not count miles 19 & 20 as that`s nearly the finish I can run free pace – yippee), anyway this last 4M is where I struggle – I need 8:23 – disappointing 1st mile – too slow. Crazy 2nd mile (what a muppet) – way too fast, 3rd mile about right, and the lay of the land getting me in the last mile of the four.

I see the mile marker & I`m free of the garmin – I try to give it legs & run for home....ok not too much left. Ok the last 5 or 6 miles were in the rain & I could feel the legs tighten up but I push. Some guy at 19M comes flying past me and the group I`m tracking so I try to go with him – he is too strong but I increase my pace & take this group....maybe I was paying the price for those fast 11th & 16th Miles??

I head around the corner & through the gates & around the final corner – I get a couple of shouts (thanks) & through the finishing mats. I see Ruth who had a really good run & Joh just finishing behind. We grab a coffee as we are getting really cold. I get changed & wait for Dave to come through – he does shortly after. So that`s his first long run done. We grab another coffee & watch the weather clear a bit!!!

Garmin Splits :

9:11, 9:07, 9:08, 9:22, 9:06,
9:01, 8:51, 8:56, 8:57, 9:21,
8:16, 8:34, 8:29, 8:36,
8:39, 8:11, 8:26, 8:30,
8:22, 7:15 (0.88m @ 8:13/m).

*I`ve had to modify a standard Marathon plan as it`s so hard to find a decent plan that includes 6 x 10Km off-road laps being the Thunder Run & a 30M canal run (JW Ultra), a marathon on foreign soil (Amsterdam), a 30M fun run that starts at Midnight (Midnight 30) and a couple of half marathons thrown somewhere in.

Next up – something I`ve planned for about 10 months – the Newcastle parkrun......oh and the Great North Run the day after :-)

From one beach to another...

Burnham Beeches Half Marathon -

One of the year`s favourite events for me. It`s a championship event, which normally means they have a good route, good facilities (inc use of the venue`s open air swimming pool afterwards), quick results, plenty of parking etc.

I normally use this event as a gauge for the forthcoming Great North Run for example,

BB`09 - 01:52:20 v GNR `09 - 01:48:04

BB`10 - 01:46:39 v GNR `10 - 01:43:15

Seeing as my build up was slightly different to previous visits to BB i.e. holiday break beforehand rather than afterwards - only got back on Tuesday - I knew I would not be `racing` this one - which was a shame really.

I took up Dave (club mate) on his offer to drive, along with hungover Dan, we get there nice and early - especially good as the start is a good 20 mins walk away from the parking (good to ease the legs off afterwards), we get a cup of tea, watch the starting area fill up. I say hello to several familiar faces - some I`ve not seen for a while. We assemble towards the back of the staring area, and wait - I guess there is a problem as the start is delayed for 15 mins or so – lack of toilets leading to massive ques. Anyway we start - and one of the `odd` things about this course is that after 500 metres there is a massive slope you need to `run` up so that slows the pace down but then it`s out unto the surrounding roads.

As it`s Dave`s comeback long run (not really run since the Sam Run back in July) & Dan`s hangover we keep the pace sensible & run together (making sure we don`t block the road). We the plan to sped up towards the end (8 M+) but go round steady, I chat to a few runners along the way. As we move through the miles the runners spread out and we carry on with our pace - still running in a formation - Cove Joggers pack of 3 - which is good. The hills along the course are towards the back end of the lap (4.5 - 6M) which are good fun & catch a few out (inc Dan).

Second lap - It is a good feeling passing people – even when not racing but it does the importance of correct pacing. We keep the pace steady esp at 9, 10 & 11M – knowing that the last bit will a bit tougher. Some good lessons for Dan at towards the end of course. I`m also learning that the Nike Swifts may not the shoe for me – but it could be `a bit of holiday footwear` hangover. We eventually come round the last corner & into the School field – down the slope (which is more fun as the grass is damp). Past the `I`m not a 400 metre runner` sign and come through the finish together.

Nice run & the soak in the pool afterwards was nice.

Splits & Garmin data;

1) - 1m - 10:07(10:07/m) - 128cal
2) - 1m - 8:47(8:47/m) - 132cal
3) - 1m - 9:16(9:16/m) - 132cal
4) - 1m - 8:42(8:42/m) - 131cal
5) - 1m - 8:24(8:24/m) - 129cal
6) - 1m - 9:38(9:38/m) - 135cal
7) - 1m - 8:43(8:43/m) - 132cal
8) - 1m - 9:51(9:51/m) - 135cal
9) - 1m - 9:06(9:06/m) - 133cal
10) - 1m - 9:00(9:00/m) - 130cal
11) - 1m - 9:00(9:00/m) - 132cal
12) - 1m - 10:23(10:23/m) - 132cal
13) - 0.81m - 8:02(9:57/m) - 102cal

(Last year my garmin measured it as as 12.75M & in 20090 it was 13.09M – twists and turns & a lot of the course is under tree cover)

Next up – some long slow runs, a night on the beer, the Club`s (Morris & Jean`s) BBQ & the last (or 1st depending on your viewpoint) Woodland 5 & a bit on Wednesday night, then the Surrey Spitfire 20 at the weekend (a 5 + 5 + 4 + 4 + 2 plan may be on the cards there – unsure yet)

PS Great news already in for next year – Fleet Half Marathon & Reading Half Marathons are not going to clash – Fleet Half is on 25th March & Reading is on the 1st April – just fingers crossed for the Lightning 12hr (but I do have a plan B in place :-) )

Oh if you want to read a true inspiring running blog then read James Adams`s blog - an incredible & awesome run;

http://www.runningandstuff.com/ram/

#TR24 - It`s like a mini Glastonbury * but instead of rain we ran.

Thunder Run 24 - if you don`t know is a 24 hour off-road 10Km relay race in teams 1 - 8, which started at noon on Saturday.

I had been promoted to the "Willy Wonka" team - they had taken 2nd place (with 28 laps) in last year`s event so the pressure was on esp as the standard would un-doubtable be higher this year.

Getting there early on Friday evening was again a good move, even with the M25 the plan was to get there around 5.00pm. I left at 2.00pm and managed the M25 without problems - all was going well until 4.15pm (yes after I let them know my ETA). Got stuck at the M40 / M42 junction - let`s just say I like it`s the M1 & cross country route next year. I arrive at 7.00pm. I say hello to Mick, Simon & poor Shielsy who all arrive around lunch time. Shielsy had already fallen fowl of the uneven ground / tent guy rope & was out of action for the weekend - gutted for her. As is standard they watched as I put up the my tent but decided to help with the newly acquired gazebo (tip - gazebo is a must bring item). We settled in for the evening & watched the campsite fill up - I chatted to a few folks including B-Lass & MXHornet (a soloist).

In the morning I did what I said I would do at 9.00am - instead of going to the nearby parkrun I put my feet up, sat in the early morning sun had breakfast & drank coffee. As more team mates arrived we watched them struggle with their tents. As time moved towards noon you could feel the excitement build. Soon enough we moved to the start / finish area - my goodness there were loads of runners - Patrick (RD) has certainly got his wish for wanted to go bigger than before. Simon used his captain`s card well & decided to run in the 1st leg, I was batting in 5th spot so I would not be out for hours (well 3 hrs 15 mins to be precise). I would be running after Jamie & handed over to Simon. Last year I completed 4 laps - 52:22, 56:30, 55:52 & 53:18 & even thou I was in faster team I expected to run laps in similar times but more laps. Soon enough Jamie arrived back and my weekend had started. I had forgotten how undulating the course was but it was nice to see the small course changes. Soon enough I was on the ridge at 7.5Km, homeward bound, then turning the last corner and into the home stretch & handing the `baton` to Simon. Lap one completed in 52:24 (2 seconds slower - gutted).

I think one of the keys with this type of relay is to use the time well - eat first, then clean up & then rest & then finally get ready for the next lap. As we chatted we saw runners going in & going out - soon enough it was time to get ready again. Lap two was just before 7:30pm. Again the plan was to keep to a similar time - I did feel kind of jealous of the solo runners & from my running in the 12hr Lightning Run I knew how they felt when a speedy runner in 5`s or 8`s went past - total respect to them. I completed lap No. 2 in 53:04 with Simon & his head torch on and waiting - night running now.

One thing I guess you would miss if you ran as a solo or in pairs is the post lap chat - we had good group - Willy Wonks & the Thunder Crackers. Hilary had kindly stepped in to take Shielsy place (end up completing an amazing 3 laps). As the clock move round it was my turn to don the head torch (& rear light) I went out for lap 3 just before midnight. Two things I noticed during the night lap was the amount of dust being kicked up by other runners in the wooded area (kind of like driving though fog & switched the main beam on) and the other was that because you could not see the undualating course it felt flatter. I managed to avoid being caught out by the tree routes in the `technical` area & finished in 57:11 - 18.6 miles that day I wonder what would `Race Day` bring.

I did my normal routine, eat, shower, rest - note I didn`t say sleep as I think at best I got my head down for about 45 mins - sleep must count if over 60 mins. I tried to work out when my lap would be - It was the `good morning` lap where it starts in darkness & by the end the sun is up & the tireness was gone - I handed over to Simon at around 5:30am - lap time of 55:04. Jamie had run well but decided to call it a day - he had put in some quick times and helped the team into a strong position.

It was time for breakfast , a wash & a catch up on who had done what during the night. We were doing well - around 8th to 10th place depending when you looked - Chris had picked up the pace. At his stage of the game it was all about counting down the laps - working out the running order. Soon enough I was heading back out for my 5th Lap - felt tough but seeing the solo runners still out there pushed you on. Once again I was handing over to Simon - lap time 55:45.

We had decided on our final lap was to do a team lap. Simon had completed his lap in a similar time to my lap & we tried to get him to do a double - strangely enough without success so Wendy, Chris & Myself headed out. We walked the incline but even by doing that we picked up Jamie at the 8Km in good time. Around the corner & up the last incline where Simon was - we got into formation and with our flag held high we went through the finish line together - out last (& my 6th) lap was around the 01:07:39 mark. We had completed 26 laps & ended up 10th in the mixed 5`s.

6 x 10Km in 52:24, 53:04, 57:11, 55:04, 55:45, 1:07:39

(For the record - 1st came in with 33 Laps, 2nd = 33 Laps, 3rd = 32 Laps)

Will I be there next year for the hat-trick? The answer is YES, and yes I do like the idea of `A team of one`

For a better description of the weekend & some fancy music (& thanks to 26.2 RRC)

http://www.youtube.com/watch?v=RmeeaC0ia98&feature=player_embedded

Edit - Here`s another -

http://vimeo.com/27573722

Edit (& an important one) - I will never play cards or gamble against MrSJ & Jovi Runner....played the `injured` card so well - 6 laps each & well done to Mandie doing a double lap. 

* Thanks to Shielsy for the Glastonbury idea :-) 

Garmin route of our team lap

Oh I manage a little recovery race last night - Yateley 10Km in a reasonable time of.......49:49 - which is the same time as last month`s Yateley 10Km AND Sam`s 10Km Run - what are the chances of hitting the same time in 3 races??

Next up - Is a trip to buy 3 lottery tickets - not really but off for some warm weather training & then the Burnham Beaches Half on the 21st August (so glad my 10Km season has ended)