Race Report – Moonlight Challenge.
I entered this event mainly for a training run with a difference and not really as a race. I didn`t mind dropping out after 3 laps rather than finishing the full 5 laps esp if the weather was as bad as forecasted.
Anyway come race day, and it did feel a bit weird not going to Basingstoke`s parkrun. At 8.50am I decided to cheer on my Club mates at Frimley – which was nice seeing `Cove Sprinters` in action :-)
Left for Kent in plenty of time (2 hrs away by Satnav), found the race HQ & the hotel easily enough. Just checking in & saw Debby & Mike arrive (my two friends who I `talked` into doing this after their Goofy Challenge attempt was cancelled). Got changed & almost left for the race check in straight away – which was only 10 mins away.
Plenty of parking at the venue. Fluffed around before the start – odd how darker & colder it gets just before a race esp at 6.00pm. Anyway after the race briefing, we were off with a BANG – we really were - the starting klaxon was a massive firework going off!!
Started off a bit fast – opps but then settled down, mainly due to the terrain. The terrain for the first few miles starts off with a road section then you turn off & follow fairly good tracks (but with huge puddles). Then a muddy section where later during the night confusion sets in & you see runners coming towards you (!!!) – yeap it`s a figure of 8 type of route. Nice friendly & encouraging marshals around. Miles two to just after four apart from a small part is mainly good road surface. In the section is the only hill – a motorway bridge. After mile 4 it`s back to muddy track. Just after mile 5 it`s the through the muddy section again (I did not get this till 3 hours in), about 5.75m it was the `wet section` – I`ve seen drier rivers!! Past the Jelly Baby corner and onto road for the last part of the lap – turn the corner & it`s the Pub – I mean the start / finish point.
Route details - http://www.fetcheveryone.com/route-201143
Completed the first lap in about 1hr 5min, we were very lucky with the weather so far – warned in the briefing that it might chuck it down later on.
Started lap two and settle into a nice pace. I do like lappers as you seem to go around quicker after the first initial lap & you can build up the friendly banter with the marshals – lap two completed in 2hrs 14mins (ish). Decided to pick up from my nearby parked car my water belt for lap three. Chatted away to various folks running this – all had different reasons & plans but no-one racing it.
My original plan was to finish after lap three – well 19.65M would be a good training run. Came around to finishing lap three and still felt good – no real hamstring issues – well after 3.5 hrs of yoga & resting last week I`m not really surprised so I thought of a new plan (honest I did) – I would completed 4 laps = 26.2M & then see how I felt if the hamstring felt bad I would stop if not I would complete the last lap but walking & running at a slower `recovery` pace. So finished lap 3 at around 3hrs 25mins.
Just before starting my 4th lap I did pick up my thigh sleeve – a compression sleeve made from wetsuit material and I ran with this, mainly as a trial. Well it kept slipping down, I was like Les Dawson and his / her ill fitting bra...
http://www.youtube.com/watch?v=foInKEjLsM4
Every few minutes I kept pulling it up - but it did keep me entertained for nearly a lap. I also realised I could finish lap 4 in less than 4hrs 30mins (a sub 4hrs 30mins marathon & in muddy & dark conditions who would have thought that – ahem see several blogs below). Despite the constant sleeve adjustments I was running well – maybe too fast as during the muddy section I came a cropper & took an almightily slip – straight into the mud. No damage just lost a bit of time. Tried to make it up by not stopping for water or jelly babies or a chat at the check points.
Through 26.2M in 4hrs 31 mins – knickers :-( Never mind maybe next time.
Last lap `recovery` time – yeah. Stopped at the car to collect Jaffy Cakes & some flat coke Should have also got a thicker running top as running slower meant getting colder. After a while I decided to run a mile then walk a mile, also stopping to thank the marshals for their kind words. I think I equalled my 30M PB (5hrs 22mins). It came around quite quickly and finished, just after Midnight in 6hrs 4mins & 56 seconds.
Saw Debby & Mike at the finished – they finished together, Mike finished all 5 laps & Debby completed her 10th Marathon in 5hrs 15mins I think – which was nice.
Thanks Mike (the RD) for a great event – collected a Certificate & a very nice medal. Who knows I might even be back for a few more laps later this year...
Got back to the hotel & about 2hrs later it started to chuck it down.
Will take some time out this week & then refocus on London.
Roughly the lap splits..
1) - 1m - 9:19(9:19/m) - 129cal
2) - 1m - 9:52(9:52/m) - 131cal
3) - 1m - 9:41(9:41/m) - 133cal
4) - 1m - 10:26(10:26/m) - 130cal
5) - 1m - 9:47(9:47/m) - 132cal
6) - 1m - 10:26(10:26/m) - 131cal
7) - 1m - 9:57(9:57/m) - 129cal
8) - 1m - 9:51(9:51/m) - 132cal
9) - 1m - 10:32(10:32/m) - 131cal
10) - 1m - 9:56(9:56/m) - 132cal
11) - 1m - 10:32(10:32/m) - 130cal
12) - 1m - 10:58(10:58/m) - 129cal
13) - 1m - 10:40(10:40/m) - 129cal
14) - 1m - 12:32(12:32/m) - 128cal
15) - 1m - 10:17(10:17/m) - 132cal
16) - 1m - 10:05(10:05/m) - 133cal
17) - 1m - 9:58(9:58/m) - 132cal
18) - 1m - 10:00(10:00/m) - 131cal
19) - 1m - 12:03(12:03/m) - 128cal
20) - 1m - 14:08(14:08/m) - 124cal
21) - 1m - 9:09(9:09/m) - 130cal
22) - 1m - 10:21(10:21/m) - 129cal
23) - 1m - 10:22(10:22/m) - 126cal
24) - 1m - 9:04(9:04/m) - 131cal
25) - 1m - 9:32(9:32/m) - 130cal
26) - 1m - 9:48(9:48/m) - 127cal
27) - 1m - 12:47(12:47/m) - 127cal
28) - 1m - 11:51(11:51/m) - 124cal
29) - 1m - 13:24(13:24/m) - 115cal - walked a bit
30) - 1m - 15:35(15:35/m) - 106cal - walked a bit
31) - 1m - 11:21(11:21/m) - 132cal
32) - 1m - 19:10(19:10/m) - 91cal - walked
33) - 1m - 11:11(11:11/m) - 124cal
34) - 0.03m - 21(11:43/m) - 4cal
Next Race – Surrey Spitfire 20 on March 14th (Mother`s Day – opps I better tell her)
Sunday, 28 February 2010
Sunday, 21 February 2010
A cold, wet start but later turning brighter
Race report - Wokingham Half.
After last week`s successful progressive run at Bramley 20 I have been wondering what time I should really aim for at London so this week`s race was the perfect opportunity to test out a pace.
Woke up early, only to see what the weather was doing........it was lashing down with rain – great...but ok as it could be raining at London, like a couple of years back..
Got there, well the car park anyway in plenty of time & stayed in the car as it was still chucking it down – mmm could be interesting !!! Decided to brave it & wander down (i.e. hike) to the start.
Saw Jock, Gymfreak & Debby & later mlamden. Massage & bag tents were packed full of folks staying dry. Saw Liz Yelling standing in cold, like us normal folks, in the huge loo queues – respect.
After getting changed & dropping the bag decided to go for a warm up. Forgot to start the garmin – opps.
A quick wander down the starting area. Heard the klaxon go off – we were off slowly. At least they didn`t delay & keep us waiting in the wet.
The name of today`s game was steady – 8.23`s
That meant a 1hr 50 mins half today and 3 hrs 40 mins for a marathon...plus I had one of those 1.50 pre-printed pace bands :-)
As I was going around I tried to remember the course from last year but one thing I did notice was that after a few miles no-one really past me. I did seem to be moving steadily through the field without much difficulty. Also I did notice SarahL a fair few times, cheering and supporting along the way – how did she do that..came to the conclusion there must be 5 Sarah’s!! Also said hi to a few fetchies along the way (names on tops please)
Got slightly annoyed at mile 5 – 8.05 – I did not want to see a 7.xx mile – slowed it down for the next few. Thought about posture and form during these miles – leaning from the ankles rather than the waist. Also noticed a tighten hamstring :-( not too bad really, just something I`d rather do without (must do more yoga this week :-) ). Gel during mile 9. Saw the sign for Mile 10 – great 5Km to go. Saw Liz Yelling coming towards me on the other side doing her cool down – talk about smooth. Didn`t mean to but sped up during the last two miles but did – opps. Back in and under the arch.
Splits - 8:29, 8:25, 8:20, 8:22, 8:05, 8:28, 8:21, 8:30, 8:12, 8:20, 8:11, 7:50, 7:48, 0:45 (0.11m)
Total time (garmin) – 1.47.02
A pleasing day – a controlled run. Good postives to take away.
Q. Can I really do 8.23`s for 26.2 miles?
A. Don`t know yet, maybe not seeing as it`s my first time out & it`s at London but I`ll keep asking the questions.
Other stats – seeing as I wore it.
Heart Rate Zone Summary
====
HR Zone: 80-147bpm (Sub 70%): 75.9%
HR Zone: 147-151bpm (71-75%): 13%
HR Zone: 151-156bpm (76-80%): 3.6%
HR Zone: 156-161bpm (81-85%): 1.1%
HR Zone: 161-166bpm (86-90%): 0.1%
HR Zone: 166-170bpm (91-95%): 0.6%
HR Zone: 170-175bpm (96-100%): 0.5%
HR Zone: undefined: 5.4%
Back in time for the gym..well steam & jacuzzi anyway (weight 12st 2lb)
Ohh - And it didn`t rain once whilst I was out there.
Next race – Moonlight challenge – a 6.55M lapped course (max of 5 laps = 32.5M) in Kent. Starts at 6.00pm next Saturday..may be my first DNF as 3 laps sounds ok – it`s meant to be a LSR not my 3rd ultra attempt. Good practice for the Thunder 24 hour run. (team of 5 on a 10Km lapped course running for 24hrs). Batteries for head torch are on charge :-)
After last week`s successful progressive run at Bramley 20 I have been wondering what time I should really aim for at London so this week`s race was the perfect opportunity to test out a pace.
Woke up early, only to see what the weather was doing........it was lashing down with rain – great...but ok as it could be raining at London, like a couple of years back..
Got there, well the car park anyway in plenty of time & stayed in the car as it was still chucking it down – mmm could be interesting !!! Decided to brave it & wander down (i.e. hike) to the start.
Saw Jock, Gymfreak & Debby & later mlamden. Massage & bag tents were packed full of folks staying dry. Saw Liz Yelling standing in cold, like us normal folks, in the huge loo queues – respect.
After getting changed & dropping the bag decided to go for a warm up. Forgot to start the garmin – opps.
A quick wander down the starting area. Heard the klaxon go off – we were off slowly. At least they didn`t delay & keep us waiting in the wet.
The name of today`s game was steady – 8.23`s
That meant a 1hr 50 mins half today and 3 hrs 40 mins for a marathon...plus I had one of those 1.50 pre-printed pace bands :-)
As I was going around I tried to remember the course from last year but one thing I did notice was that after a few miles no-one really past me. I did seem to be moving steadily through the field without much difficulty. Also I did notice SarahL a fair few times, cheering and supporting along the way – how did she do that..came to the conclusion there must be 5 Sarah’s!! Also said hi to a few fetchies along the way (names on tops please)
Got slightly annoyed at mile 5 – 8.05 – I did not want to see a 7.xx mile – slowed it down for the next few. Thought about posture and form during these miles – leaning from the ankles rather than the waist. Also noticed a tighten hamstring :-( not too bad really, just something I`d rather do without (must do more yoga this week :-) ). Gel during mile 9. Saw the sign for Mile 10 – great 5Km to go. Saw Liz Yelling coming towards me on the other side doing her cool down – talk about smooth. Didn`t mean to but sped up during the last two miles but did – opps. Back in and under the arch.
Splits - 8:29, 8:25, 8:20, 8:22, 8:05, 8:28, 8:21, 8:30, 8:12, 8:20, 8:11, 7:50, 7:48, 0:45 (0.11m)
Total time (garmin) – 1.47.02
A pleasing day – a controlled run. Good postives to take away.
Q. Can I really do 8.23`s for 26.2 miles?
A. Don`t know yet, maybe not seeing as it`s my first time out & it`s at London but I`ll keep asking the questions.
Other stats – seeing as I wore it.
Heart Rate Zone Summary
====
HR Zone: 80-147bpm (Sub 70%): 75.9%
HR Zone: 147-151bpm (71-75%): 13%
HR Zone: 151-156bpm (76-80%): 3.6%
HR Zone: 156-161bpm (81-85%): 1.1%
HR Zone: 161-166bpm (86-90%): 0.1%
HR Zone: 166-170bpm (91-95%): 0.6%
HR Zone: 170-175bpm (96-100%): 0.5%
HR Zone: undefined: 5.4%
Back in time for the gym..well steam & jacuzzi anyway (weight 12st 2lb)
Ohh - And it didn`t rain once whilst I was out there.
Next race – Moonlight challenge – a 6.55M lapped course (max of 5 laps = 32.5M) in Kent. Starts at 6.00pm next Saturday..may be my first DNF as 3 laps sounds ok – it`s meant to be a LSR not my 3rd ultra attempt. Good practice for the Thunder 24 hour run. (team of 5 on a 10Km lapped course running for 24hrs). Batteries for head torch are on charge :-)
Monday, 15 February 2010
Let`s get this show started...
Race report Bramley 20.
Thought it would be best if I ran one of these 20 milers as everyone else seems to have already put in one or two of these already this year.......plus I do seem to like running / racing over that way - Tadley 10, Mortimer 10Km etc.
I`ve been a little bit concerned as over the last week or so I`ve been having a bit of trouble with my inside left thigh muscle - apparently it`s full of knots!! Hopefully it would be OK for Bramley - I wasn`t going to be racing it but did have a plan.
This if follows would give a time of 2 hours 58 mins & 02 seconds - and would beat my only previous 20 miler by about 12 mins.
Early start to the day, as I needed to massage & stretching the thigh plus wanted a good breakfast & always good to get to a race early. Driving along the motorway was fun, as it started to snow - well at least we were not going to get too hot!!.
Got there and luckily the snow had stopped, mingled around the school - talk about crowded. Got changed & said hello to a few people - RachE & Gobi, RuthB2, Richard & Ewan & a very brief chat to the legends - Mick and Phil. A quick warm up & nearly bumped into RFJ, and finally moved into the warmth of the pack. Chatted to Sue from the parkrun. I love local races. And off we went - took about 2 mins to get over the chipped start line *
The plan was in 5 stages -
5 miles @ 9.18 m/m (MP+45) ,
5 miles @ 9.04 m/m (MP+30),
4 miles @ 8.49 m/m (MP+15),
4 miles @ 8.34 m/m (MP),
2 miles @ what ever pace I could do....was thinking 8.30 m/m (didn`t really know)
I made up a pace band to follow, which did look a bit complicated but the way I looked at it my longest race was 5 miles.
1st Stage;
Wanting 6.5 pace (9.18 m/m) - Everyone raced off, except for me - yes I didn`t race off, I was trying to run slow at 6.5 pace - which I found incredible hard to do but if I raced off I would finish in a big heap somewhere along the course plus I didn`t want to push the leg too much. 1st mile down - 9.16 - close enough, through mile 2 in 9.14 - all very relaxed, mile 3 in 9.09 - still happy with pace. I heard Mick & Phil sneaking up from behind - keeping the runners, marshals & supporters very happy - I couldn`t believe how fast he shot off. Mile 4 in 9.02 - opps & the final mile in 9.05 but the average pace on the Garmin was showing 6.5.
1) - 1m - 9:16(9:16/m) - 127cal
2) - 1m - 9:14(9:14/m) - 130cal
3) - 1m - 9:09(9:09/m) - 130cal
4) - 1m - 9:02(9:02/m) - 130cal
5) - 1m - 9:05(9:05/m) - 130cal
Split Summary - wanted 46 mins 30 sec......actual 45 mins 46 sec (44 seconds ahead of stage schedule) - Pleased.
2nd Stage;
After a gel & cup of water increased to 6.6 pace (9.04 m/m) - Through mile 6 in 9.04 - spot on, mile 7 in 9.03. The hill at mile 8 made it a 9.16 m/m, so thinking I needed to catch up mile 9 was 8.53 m/m. Went past Tiptoes and saw Tim & Lynn & Katie from the parkrun. Did a bit of POSE running and a quick chat on the move & thinking I was a few seconds down by then I sped up a bit and through the start finish area in 8.45 m/m.
6) - 1m - 9:04(9:04/m) - 130cal
7) - 1m - 9:03(9:03/m) - 130cal
8) - 1m - 9:16(9:16/m) - 131cal
9) - 1m - 8:53(8:53/m) - 130cal
10) - 1m - 8:45(8:45/m) - 130cal
Spilt Summary - wanted 45 mins 20 secs.....actual 45 mins 01 sec (19 seconds ahead of stage schedule) - OMG
3rd Stage;
Only a 4 miler, gel first thou. Despite a bit of rain in the air this stage seemed to fly past, so hard to slow down. Kept thinking that was a fast mile, slow it down for the next mile but ran out of miles. Wanted 6.8 pace (8.49m/m) - Mile 11 - 8.07, Mile 12 - 8.32, Mile 13 - 8.21 & Mile 14 - 8.34. I did smile when I went through the half marathon point. Seemed to go past a huge number of runners here.
11) - 1m - 8:07(8:07/m) - 131cal
12) - 1m - 8:32(8:32/m) - 131cal
13) - 1m - 8:21(8:21/m) - 131cal
14) - 1m - 8:34(8:34/m) - 130cal
Split Summary - wanting 35 mins 16 secs.....actual 33 mins 34 sec (1 min 42 seconds ahead of stage schedule) - I know, I know too fast.
4th Stage;
My last stage that I had to run to schedule..so just wanted to run rather than run to the plan - Boy did it feel like if I had OCD by the constant looking at the garmin & then the pace band, back to the garmin. Wanted 7.0 pace (8.34 m/m). Mile 15 after the gel & the water managed a 8.19 m/m, Mile 16 came the first of the hills again - through in 8.38 m/m, Saw Sue up in front who was running a fantastic race, Mile 17 in 8.19 m/m - still trying to slow down a bit. Mile 18 & my last `controlled` mile in 8.09 m/m.
15) - 1m - 8:19(8:19/m) - 131cal
16) - 1m - 8:38(8:38/m) - 130cal
17) - 1m - 8:19(8:19/m) - 131cal
18) - 1m - 8:09(8:09/m) - 131cal
Split summary - wanting 34 mins 16 sec.....actual 33 mins 25 sec (1 min 9 seconds ahead of stage schedule) - never mind just two miles to go.
Last Stage;
This was the part I was looking forward to the most. Ran past the 18 mile marker and I will admit I did cranked it up. Mile 18 through in 7 mins 35 seconds - blooming daft that but quite surprised I felt ok. Going past other runners. Mile 19 - One last mile to go & remembered about the 1/2 mile & 1/4 mile to go signs. Pushed ever harder - was not worried about my legs even thou one my toes hurt (!!!) saw the parkrun runners point (Tim & Lynn), I was giving it all...I couldn`t run even faster..1/4 of a mile to go and slightly down hill. Saw the `arch` pushed even harder overtaking a few last runners on the run in & through Mile 20 in 7.25 m/m (plus the last 0.09m in 34 sec (6.19 m/m).
19) - 1m - 7:35(7:35/m) - 131cal
20) - 1m - 7:25(7:25/m) - 131cal
21) - 0.09m - 34(6:19/m) - 11cal
Not much of a run off area, quick chat to Ruth as I finished, who had a good race too !!!
Could not believe how good I felt - Final time 2 hrs 53 mins & 20 seconds. (The official time was about two minutes up but never mind)
Yes I know it was ahead of schedule by 4 and a bit mins but that was close enough for me. The race was ran in a controlled manner - 1st time ever for a negative split and by some margin too. I felt relaxed & in control. Lots of positives and yes, maybe I could have run faster but that wasn`t really the point of today. I will follow this plan in my next 20 mile (Spitfire 20 on the 14th March) - well as near as I can. Good to meet so many people. I did have a blast.
Thigh feels ok but toe next to my big toe is bruised & a little sore. Recovery week this week with, and a sports massage booked in at the end of the week.
Enjoyed an after race food & drinks get together with the parkrunners at Sue`s whilst watching the terrible Rugby :-O
Ohh I do like marathon training :-)
Next race - Wokingham Half this Sunday (Not racing)....not including Saturday`s NHTT (yes Basingstoke ;-) ) parkrun of course.
Thought it would be best if I ran one of these 20 milers as everyone else seems to have already put in one or two of these already this year.......plus I do seem to like running / racing over that way - Tadley 10, Mortimer 10Km etc.
I`ve been a little bit concerned as over the last week or so I`ve been having a bit of trouble with my inside left thigh muscle - apparently it`s full of knots!! Hopefully it would be OK for Bramley - I wasn`t going to be racing it but did have a plan.
This if follows would give a time of 2 hours 58 mins & 02 seconds - and would beat my only previous 20 miler by about 12 mins.
Early start to the day, as I needed to massage & stretching the thigh plus wanted a good breakfast & always good to get to a race early. Driving along the motorway was fun, as it started to snow - well at least we were not going to get too hot!!.
Got there and luckily the snow had stopped, mingled around the school - talk about crowded. Got changed & said hello to a few people - RachE & Gobi, RuthB2, Richard & Ewan & a very brief chat to the legends - Mick and Phil. A quick warm up & nearly bumped into RFJ, and finally moved into the warmth of the pack. Chatted to Sue from the parkrun. I love local races. And off we went - took about 2 mins to get over the chipped start line *
The plan was in 5 stages -
5 miles @ 9.18 m/m (MP+45) ,
5 miles @ 9.04 m/m (MP+30),
4 miles @ 8.49 m/m (MP+15),
4 miles @ 8.34 m/m (MP),
2 miles @ what ever pace I could do....was thinking 8.30 m/m (didn`t really know)
I made up a pace band to follow, which did look a bit complicated but the way I looked at it my longest race was 5 miles.
1st Stage;
Wanting 6.5 pace (9.18 m/m) - Everyone raced off, except for me - yes I didn`t race off, I was trying to run slow at 6.5 pace - which I found incredible hard to do but if I raced off I would finish in a big heap somewhere along the course plus I didn`t want to push the leg too much. 1st mile down - 9.16 - close enough, through mile 2 in 9.14 - all very relaxed, mile 3 in 9.09 - still happy with pace. I heard Mick & Phil sneaking up from behind - keeping the runners, marshals & supporters very happy - I couldn`t believe how fast he shot off. Mile 4 in 9.02 - opps & the final mile in 9.05 but the average pace on the Garmin was showing 6.5.
1) - 1m - 9:16(9:16/m) - 127cal
2) - 1m - 9:14(9:14/m) - 130cal
3) - 1m - 9:09(9:09/m) - 130cal
4) - 1m - 9:02(9:02/m) - 130cal
5) - 1m - 9:05(9:05/m) - 130cal
Split Summary - wanted 46 mins 30 sec......actual 45 mins 46 sec (44 seconds ahead of stage schedule) - Pleased.
2nd Stage;
After a gel & cup of water increased to 6.6 pace (9.04 m/m) - Through mile 6 in 9.04 - spot on, mile 7 in 9.03. The hill at mile 8 made it a 9.16 m/m, so thinking I needed to catch up mile 9 was 8.53 m/m. Went past Tiptoes and saw Tim & Lynn & Katie from the parkrun. Did a bit of POSE running and a quick chat on the move & thinking I was a few seconds down by then I sped up a bit and through the start finish area in 8.45 m/m.
6) - 1m - 9:04(9:04/m) - 130cal
7) - 1m - 9:03(9:03/m) - 130cal
8) - 1m - 9:16(9:16/m) - 131cal
9) - 1m - 8:53(8:53/m) - 130cal
10) - 1m - 8:45(8:45/m) - 130cal
Spilt Summary - wanted 45 mins 20 secs.....actual 45 mins 01 sec (19 seconds ahead of stage schedule) - OMG
3rd Stage;
Only a 4 miler, gel first thou. Despite a bit of rain in the air this stage seemed to fly past, so hard to slow down. Kept thinking that was a fast mile, slow it down for the next mile but ran out of miles. Wanted 6.8 pace (8.49m/m) - Mile 11 - 8.07, Mile 12 - 8.32, Mile 13 - 8.21 & Mile 14 - 8.34. I did smile when I went through the half marathon point. Seemed to go past a huge number of runners here.
11) - 1m - 8:07(8:07/m) - 131cal
12) - 1m - 8:32(8:32/m) - 131cal
13) - 1m - 8:21(8:21/m) - 131cal
14) - 1m - 8:34(8:34/m) - 130cal
Split Summary - wanting 35 mins 16 secs.....actual 33 mins 34 sec (1 min 42 seconds ahead of stage schedule) - I know, I know too fast.
4th Stage;
My last stage that I had to run to schedule..so just wanted to run rather than run to the plan - Boy did it feel like if I had OCD by the constant looking at the garmin & then the pace band, back to the garmin. Wanted 7.0 pace (8.34 m/m). Mile 15 after the gel & the water managed a 8.19 m/m, Mile 16 came the first of the hills again - through in 8.38 m/m, Saw Sue up in front who was running a fantastic race, Mile 17 in 8.19 m/m - still trying to slow down a bit. Mile 18 & my last `controlled` mile in 8.09 m/m.
15) - 1m - 8:19(8:19/m) - 131cal
16) - 1m - 8:38(8:38/m) - 130cal
17) - 1m - 8:19(8:19/m) - 131cal
18) - 1m - 8:09(8:09/m) - 131cal
Split summary - wanting 34 mins 16 sec.....actual 33 mins 25 sec (1 min 9 seconds ahead of stage schedule) - never mind just two miles to go.
Last Stage;
This was the part I was looking forward to the most. Ran past the 18 mile marker and I will admit I did cranked it up. Mile 18 through in 7 mins 35 seconds - blooming daft that but quite surprised I felt ok. Going past other runners. Mile 19 - One last mile to go & remembered about the 1/2 mile & 1/4 mile to go signs. Pushed ever harder - was not worried about my legs even thou one my toes hurt (!!!) saw the parkrun runners point (Tim & Lynn), I was giving it all...I couldn`t run even faster..1/4 of a mile to go and slightly down hill. Saw the `arch` pushed even harder overtaking a few last runners on the run in & through Mile 20 in 7.25 m/m (plus the last 0.09m in 34 sec (6.19 m/m).
19) - 1m - 7:35(7:35/m) - 131cal
20) - 1m - 7:25(7:25/m) - 131cal
21) - 0.09m - 34(6:19/m) - 11cal
Not much of a run off area, quick chat to Ruth as I finished, who had a good race too !!!
Could not believe how good I felt - Final time 2 hrs 53 mins & 20 seconds. (The official time was about two minutes up but never mind)
Yes I know it was ahead of schedule by 4 and a bit mins but that was close enough for me. The race was ran in a controlled manner - 1st time ever for a negative split and by some margin too. I felt relaxed & in control. Lots of positives and yes, maybe I could have run faster but that wasn`t really the point of today. I will follow this plan in my next 20 mile (Spitfire 20 on the 14th March) - well as near as I can. Good to meet so many people. I did have a blast.
Thigh feels ok but toe next to my big toe is bruised & a little sore. Recovery week this week with, and a sports massage booked in at the end of the week.
Enjoyed an after race food & drinks get together with the parkrunners at Sue`s whilst watching the terrible Rugby :-O
Ohh I do like marathon training :-)
Next race - Wokingham Half this Sunday (Not racing)....not including Saturday`s NHTT (yes Basingstoke ;-) ) parkrun of course.
Monday, 8 February 2010
Busy, busy, busy
Quick round up -
Nice mileage for January...drum roll please.....181M. Which I don`t think is too bad with the weather and all. Just goes to show the power of `streaking`. Planning a slightly easier February thou.
Entered a couple more races - well you always need to have something to look forward too;
The JW Ultra on the 25th September and,
Abingdon Marathon on the 17th October,
I am hoping I can piggy back the Abingdon on the end of my ultra training, this does mean & rather sad about this that I`ll miss doing Caesars Camp & the Midnight Run (might pop down to say hello whilst wearing my off road shoes of course).
Nice mileage for January...drum roll please.....181M. Which I don`t think is too bad with the weather and all. Just goes to show the power of `streaking`. Planning a slightly easier February thou.
Entered a couple more races - well you always need to have something to look forward too;
The JW Ultra on the 25th September and,
Abingdon Marathon on the 17th October,
I am hoping I can piggy back the Abingdon on the end of my ultra training, this does mean & rather sad about this that I`ll miss doing Caesars Camp & the Midnight Run (might pop down to say hello whilst wearing my off road shoes of course).
Saturday, 30 January 2010
A trip to the dentist may be needed....
I`ve received my race number for next month`s `Moonlight Challenge`. I thought it would be a fun event & somewhere different to put in a LSR for my London marathon training.
It`s a lapper - laps of 6.55M, so 5 laps for the full distance (32.75M), 4 laps for 26.2 and 3 laps for 19.65M.
I also managed to talk two running friends into entering too as their Goofy Challenge was sadly ruined by the snowy conditions early in the year.
Whilst they do the full distance, the plan for me is to do 3 laps - that distance makes a sensible training run.........good plan, right?......
....but it`s like playing with a wobbly tooth - you know you shouldn`t but sometimes you can find yourself doing it by accident...well running 26.2M (4 laps) in training for a 26.2M event is just daft but everyone has heard about over distance training..........
to be continued.....
It`s a lapper - laps of 6.55M, so 5 laps for the full distance (32.75M), 4 laps for 26.2 and 3 laps for 19.65M.
I also managed to talk two running friends into entering too as their Goofy Challenge was sadly ruined by the snowy conditions early in the year.
Whilst they do the full distance, the plan for me is to do 3 laps - that distance makes a sensible training run.........good plan, right?......
....but it`s like playing with a wobbly tooth - you know you shouldn`t but sometimes you can find yourself doing it by accident...well running 26.2M (4 laps) in training for a 26.2M event is just daft but everyone has heard about over distance training..........
to be continued.....
Monday, 25 January 2010
Just what the Doctor ordered....
What a great weekend`s running which to be honest I wasn`t really expecting.
I`ve recently, with a cancelled 10Km race and the snow & ice, been a bit concerned about the lack of speed sessions this year - lots of miles ran but no actual fast running this year, so on Saturday morning it was a real relief to go round Basingstoke`s parkrun in 22.56 - just 63 sec outside my PB. A little close time wise to running a half marathon the next day but it was a good boost.
I just hoped the `Road Work` Gods were with me, as almost straight after the parkrun I faced a minimum 4 hour trip up to York luckily enough they were. Literally I got there & was invited out to York for a bit of pre-race food with Kelly & her OH & her friends, which was very unexpected & was very pleasant, even managed an unplanned tour of the city too
Come race morning, I was up, showered, had breakfast at a very early time and left for racecourse (Race HQ) in plenty of time.....which, in fact was luckily as I managed another tour of the local & surrounding area - opps.
Arrived & found the cafe, where I saw and had a quick chat with Stringy, MrSJ (& family), Andy Sly, Rtg, lfc runner, Bunny Phobia & RichardB. Dropped bag off, and bumped into Princess Purple Bubbles who decided to show me her knickers :-O Must go to more races if that keeps happening. LOL only joking she was actually proving that they matched her Avatar picture. Then outside for a warm up and nearly fell over Shiesly & Kelly and made me way to the start area. Great to see so many people beforehand.
Now as early explained I really didn`t know what time I would aim for here - to prove this I wore two pace bands - 1.40 & 1.45 - one on each wrist. I`m sure that was a big enough window. So with this in mind I managed to squeeze into the starting area around the 1.45 marker. I did thou have a couple of aims for race - One being pace work / steady splits, so made an effort not to race off in the first mile and the other aim was to run more relaxed and with decent form and lastly to enjoy it.
Soon we were off - So mile one down & steady - tick. Mile 2, 3 & 4 were quicker but felt, and surprising ok. Saw Kelly up ahead, and gained on her quickly which was a surprise. I tried to get her to tag in behind me but without luck as that would have made a nice run. :-( Through Mile 5 in 37.xx mins - 5 minutes better than my official 5 mile PB (I so need to get a decent 5 mile PB time), even my 10Km split was close to my 10Km PB (maybe 44.30) - still felt relaxed. I kept thinking "swinging the legs to the rear", "shorten strides with mid foot landing" & "arm swings".
Sips of water at mile 6 and still felling quite relaxed. Mile 7 & 8 seemed to pass quickly enough - I think I called young man. Gel & water at mile 9 and into the homeward section. Passed a few runners going over the first of the bridges, which was encouraging. Round the corner, up & down the last bridge and seeing the finishing arch was a nice sight. Just about to pull into the finish straight and Rtg cycled passed me - which was a shock as she was meant to be a back sweeper!!! Gave a little sprint towards the end & heard shouts of "Come on Mr. K" from Shiesly from above the clock & through the finish. So pleased with the final time - smashed my PB by 4 mins 36 secs.
Went to meet up with Shielsy. Congratulated Andy with his time - I was pleased I managed to pass the 10 mile marker by the time he has finished his race ....just (1.15.xx v his time of 1.17.50) Missed a few finishers but did cheer a few in - always good to see!
Splits - 7.25, 7.19, 7.20, 7.18, 7.31, 7.39, 7.36, 7.28, 7.32, 7.46, 7.33,7.33, 7.25 & the last bit 0.54 (0.14m - 6.24/m)
Final time - 1.38.20
Missed seeing & thanking Jovi Runner but I can say from Saturday morning at the parkrun, to the meal with Kelly & her friends on Saturday night, meeting all those above, to running in this wonderful event I can say it`s one of my best running weekends I`ve had & defiantly worth spending 8 hrs + in the car for - thanks to all. It just goes to show you do not know what`s around the corner.
Same time next year then???
Next race - Bramley 20 on the 14th Feb, where I have been given a plan - 1st 5 miles @ MP + 45, then the 2nd 5 miles @ MP + 30, then 4 miles @ MP + 15, then 4 miles @ M, then the final 2 miles at whatever is left in the tank.
Good plan eh.....All I need to work out now is what my MP is now (based using the Brass Monkey time the predication is 3 hrs 24 mins - thud !!!) - any guesses???
I`ve recently, with a cancelled 10Km race and the snow & ice, been a bit concerned about the lack of speed sessions this year - lots of miles ran but no actual fast running this year, so on Saturday morning it was a real relief to go round Basingstoke`s parkrun in 22.56 - just 63 sec outside my PB. A little close time wise to running a half marathon the next day but it was a good boost.
I just hoped the `Road Work` Gods were with me, as almost straight after the parkrun I faced a minimum 4 hour trip up to York luckily enough they were. Literally I got there & was invited out to York for a bit of pre-race food with Kelly & her OH & her friends, which was very unexpected & was very pleasant, even managed an unplanned tour of the city too
Come race morning, I was up, showered, had breakfast at a very early time and left for racecourse (Race HQ) in plenty of time.....which, in fact was luckily as I managed another tour of the local & surrounding area - opps.
Arrived & found the cafe, where I saw and had a quick chat with Stringy, MrSJ (& family), Andy Sly, Rtg, lfc runner, Bunny Phobia & RichardB. Dropped bag off, and bumped into Princess Purple Bubbles who decided to show me her knickers :-O Must go to more races if that keeps happening. LOL only joking she was actually proving that they matched her Avatar picture. Then outside for a warm up and nearly fell over Shiesly & Kelly and made me way to the start area. Great to see so many people beforehand.
Now as early explained I really didn`t know what time I would aim for here - to prove this I wore two pace bands - 1.40 & 1.45 - one on each wrist. I`m sure that was a big enough window. So with this in mind I managed to squeeze into the starting area around the 1.45 marker. I did thou have a couple of aims for race - One being pace work / steady splits, so made an effort not to race off in the first mile and the other aim was to run more relaxed and with decent form and lastly to enjoy it.
Soon we were off - So mile one down & steady - tick. Mile 2, 3 & 4 were quicker but felt, and surprising ok. Saw Kelly up ahead, and gained on her quickly which was a surprise. I tried to get her to tag in behind me but without luck as that would have made a nice run. :-( Through Mile 5 in 37.xx mins - 5 minutes better than my official 5 mile PB (I so need to get a decent 5 mile PB time), even my 10Km split was close to my 10Km PB (maybe 44.30) - still felt relaxed. I kept thinking "swinging the legs to the rear", "shorten strides with mid foot landing" & "arm swings".
Sips of water at mile 6 and still felling quite relaxed. Mile 7 & 8 seemed to pass quickly enough - I think I called young man. Gel & water at mile 9 and into the homeward section. Passed a few runners going over the first of the bridges, which was encouraging. Round the corner, up & down the last bridge and seeing the finishing arch was a nice sight. Just about to pull into the finish straight and Rtg cycled passed me - which was a shock as she was meant to be a back sweeper!!! Gave a little sprint towards the end & heard shouts of "Come on Mr. K" from Shiesly from above the clock & through the finish. So pleased with the final time - smashed my PB by 4 mins 36 secs.
Went to meet up with Shielsy. Congratulated Andy with his time - I was pleased I managed to pass the 10 mile marker by the time he has finished his race ....just (1.15.xx v his time of 1.17.50) Missed a few finishers but did cheer a few in - always good to see!
Splits - 7.25, 7.19, 7.20, 7.18, 7.31, 7.39, 7.36, 7.28, 7.32, 7.46, 7.33,7.33, 7.25 & the last bit 0.54 (0.14m - 6.24/m)
Final time - 1.38.20
Missed seeing & thanking Jovi Runner but I can say from Saturday morning at the parkrun, to the meal with Kelly & her friends on Saturday night, meeting all those above, to running in this wonderful event I can say it`s one of my best running weekends I`ve had & defiantly worth spending 8 hrs + in the car for - thanks to all. It just goes to show you do not know what`s around the corner.
Same time next year then???
Next race - Bramley 20 on the 14th Feb, where I have been given a plan - 1st 5 miles @ MP + 45, then the 2nd 5 miles @ MP + 30, then 4 miles @ MP + 15, then 4 miles @ M, then the final 2 miles at whatever is left in the tank.
Good plan eh.....All I need to work out now is what my MP is now (based using the Brass Monkey time the predication is 3 hrs 24 mins - thud !!!) - any guesses???
Tuesday, 12 January 2010
Red flag to a bull...
I want to enter this race but I do not have the 4.30 marathan qualiflying time - due to the fact I have not run a marathon - I have run 2 ultras (Midnight 30 = 6hrs 50mins & DotD = 5hrs 22mins). I sent them a carefully worded e-mail and this is their reply...names & events have been deleted..
"K,
I am sorry but your times in the walking event, caesars camp trail and the Doyen of the Downs 30 are not comparable at all with a marathon race.
The `Blankety Blank` is not a fun or walking event where competitors can take all the time they want.
There will still be places left for the `Blank`, probably, after the London marathon so if you achieve the qualifying time of under 4:30, I can accept your entry.
We have to have all competitors off the moors by the cut-off time of 1600 hours which is why we have a qualifying time. Your times, at the moment, are not good enough to achieve this.
Regards
`Blankety Blank`
______________
Saucy fellar - I am not terrible happy with this but will use this to motivate me so I have decided to write out a cheque & entry form (Dated the 25th April 2010) and I really hope there are places left so I can post off said cheque & entry form on the afternoon of the 25th April using the nearest postbox to the finish line of the VLM and in the meantime it will be stuck to my wall just above my London Marathon Plan.
"K,
I am sorry but your times in the walking event, caesars camp trail and the Doyen of the Downs 30 are not comparable at all with a marathon race.
The `Blankety Blank` is not a fun or walking event where competitors can take all the time they want.
There will still be places left for the `Blank`, probably, after the London marathon so if you achieve the qualifying time of under 4:30, I can accept your entry.
We have to have all competitors off the moors by the cut-off time of 1600 hours which is why we have a qualifying time. Your times, at the moment, are not good enough to achieve this.
Regards
`Blankety Blank`
______________
Saucy fellar - I am not terrible happy with this but will use this to motivate me so I have decided to write out a cheque & entry form (Dated the 25th April 2010) and I really hope there are places left so I can post off said cheque & entry form on the afternoon of the 25th April using the nearest postbox to the finish line of the VLM and in the meantime it will be stuck to my wall just above my London Marathon Plan.
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