Monday, 31 May 2010

BUPA 10K Race Report

What a great mornings work! Did a massive PB, I came home in 43:36 with my half way split being 22:01 meaning I ran a negative split. It was my best all round performance to date and also my best result across the various distances with Fetch giving me a WAVA of 61.58%.

Now for those of you who don't know, and I imagine that will be most of you. WAVA is a mathmatical formula to compare results across race distances, age groups and gender. 100% being the ultimate goal. Due to me being a 26 year old male I am expected to post the super fast times and so a good WAVA is challenging. My focus is on getting my PB's at all distances to at least 60%. At present my PB's and the WAVA's are as follows:

5K - 21:11 - 60.90%
10K - 43:36 - 61.58%
HM - 1:39:32 - 59.49%
Mara - 4:02:26 - 51.53%

So as you can see, the marathon is the glaring poor performance. But will hope to remedy that in November. But enough crystal ball gazing, back to today's run. Lauren gave me a lift down to Benfleet station and I got on the quiet train at half 7 to give myself plenty of time to get to the start line. I Made it to St James Park before the masses and so avoided any long toilet queues then went about finding the Red B Zone. I was over an hour early so had a leisurely walk down past Buckingham Palace through the various coloured starting zones to Red B, the second group from the front.

Lara and Mike joined me about half 9 and we had a nice catch up and listened to the Announcer and the music before the gun went off. The big names were announced over the Tannoy system, and for some reason mine, Lara's and Mike's names were all missed. A small oversight on an otherwise perfect day. Once the super fast guys had sped into the distance it was time for our group to be released. I said goodbye and good luck to Lara and Mike and I was off!

I was hoping for 45mins but was worried that 46mins was going to be the more likely outcome, a PB was the absolute minimum requirement for today. My PB was over 6months old and I had done alot of running and PBing since then and so was confident I would beat 47:15. Set off with the goal of 4Min 30 Sec Km. I am a mile man but when the race and the markers are in Km's I go with them instead. First few Km's ticked through nicely, roads were not too crowded with the various staggered starts and I was feeling good. I was on or just slightly faster than my target Km splits and began to pick it up. I went through 5Km about 30 seconds up on my 45Min target and felt good.

By this stage it was just a case of running strong and maintaining the pace and a big PB would be mine. I was now going through each Km about 10secs faster than target and was keen to continue this to the finish. Went though the arch and under the 400m to go barrier and increased the pace, hoping to pass some more people on my way into the finish. Managed to cross the line still running strong and feeling like there was more in the tank, but was absolutely over the moon with my efforts and the time!

I really enjoyed the BUPA 10K, not just for the great time I posted, but it was really well organised, the setting was beautiful and the medal and T-Shirt at the end were fantastic. Can't recommend this race highly enough! Will be back in 2011.

Sunday, 23 May 2010

Sunny Weekend & Week 5 Training

I have been up to lots this week. Not all of it good. From my last post you can see that I broke my arm which has proved more frustration than pain. I've had a pretty decent week in the office, Saturday in the Sun watching Seven's rugby with friends and a beer followed by Sunday's BBQ in the Sun with the family.

So aside from the broken arm nothing to complain about, right? Wrong! Had another very disappointing week of training. With a broken arm I legitimately avoided all cycling and swimming but the running was very minimal.

4 Runs - 15 Miles Total - 5 Miles Longest.
Zero - Swimming, Weights, Cycling.
1.5 Hours Skating - Not to be repeated!

But I shall put a positive spin on all this. Unless I really am a lazy git this week I am still on for a 100 mile month and if I can do the business at the BUPA 10K I should have 2 PB's for the month. So on reflection, if I could have that every month I most certainly would! Will report back on Bank Holiday monday. Enjoy the sun!

Wednesday, 19 May 2010

Broken Arm!

Well I say broken. It's more a little two inch hairline fracture on the inside of my right arm near my hand but a fibreglass cast says it's a break! Those ambitious targets of 100 miles on the bike and 40 miles running will have to be recalculated downwards! No bike or swimming for me for 4 weeks and the running will be see how we go. Am still intending to run the BUPA 10K and the Southend Half Marathon. Am doing a test run this evening and I will let you know how it goes. Miserable!

Sunday, 16 May 2010

PB & Week 4 Training

Week 4 training looked like this:

Run - 5 Runs - 20.5 Miles Total - 6 Miles Longest
Bike - 3.5 Commutes - 55.5 Miles Total - 8 Miles Longest
Swimming - None
Strength - None.

From the totals looks like a disappointing week and to an extent it was. The main reason for the low mileage was a pain in the sole of my left foot. Ran through it to Wednesday but then took Thursday and Friday off to give it a chance to heal before my race on Saturday morning.

Did the Parkrun whilst I was visiting the Mother in Law up North. Was a very pleasant hour, with Jan having a coffee as she watched me run past her 3 times. Managed a smile and a wave which was easier because I knew I was on for a PB. Finished in 39th place in a time a of 21"11 a PB of 56 seconds. My previous 5K was run at the end of October and so I expected to PB but was nice to do so by such a big margin. Hopefully stands me in goodstead for another big PB at the 10K at the end of the month.

The bike went well but my legs got heavy as the days progressed. I can't resist hammering it hard. Will make a concerted effort to take it easier next week as I have a longer cycle and run planned for Sunday. Hoping to post big numbers with 100 miles Bike and 40 Miles Run on my plan along with a swim which Lauren & I have pencilled in for Wednesday. Train hard, train smart.

Thursday, 13 May 2010

Driver's Revenge

Since my Pro Bike, Anti Motorised transport blog, the driver's have fought back! Last week there was a near miss with a Bus driver eager to overtake me then crush me against the curb. Today's Bike vigilante was a white van man who I saw parked up, so I moved to the centre of the road in my bright yellow jacket. I know he saw me, he then swung open his door nearly taking my head off and then gave me a little verbal volley as I rode by. I kept stum though and carried on my way. I will be keeping ever vigilante for the next Bike attacker!

Sunday, 9 May 2010

Drunken Weekend and Week 3 Training

Am now at the end of a very heavy weekend. Have spent it in pretty Sandy drinking & relaxing with friends. Had a great time, am now exhausted after two big drinking sessions and two late nights. I did take my running trainers with me and have run twice this weekend so I did try and balance out some of the abuse I gave my body.

Aside from the drinking I enjoyed watching England beat the Boks in the cricket. Was a real surprise result and a very pleasing one. Shame that United then had to lose the title the next day. But as mentioned in my previous post I didn't expect Wigan to do the business, but 8-0 was not a score line I was expecting!

I live in hope that Fergie will rebuild the squad and realise that we are short of where we need to be, but with the extension of Giggs, Scholes and Neville's contracts in recent months I fear this won't happen. But United will have to be put on hold as we are now close to a month till the start of the World Cup. Can't wait!

In other news this week I decided to weigh myself for the first time in ages. Weighed in at 11Stone 11lbs which is a whole lot less than my pre running weight. Will look to weigh myself once a week, more for interests sake than anything else. Don't particular have any weight goals, just wanting to tone up and run faster.

But finally the news you have all been waiting for, the 3rd week training summary! Did 3 and a half commutes on the bike and 7 runs. With the party weekend was unable to run long as planned, but only had one wasted run of 1 mile when I bumped into a horse so turned around and ran home then tried again later. Also did a 5Km time trial which went really well. Will look to do that at least once a month to monitor my progress. So the training for the week was as follows:

Bike - 55 Miles Total (8 Miles Longest)
Run - 27 Miles Total (6.25 Miles Longest)
Swim - Zero ( Got so close to a triathlon day with a 6am run, commute to and from work but the swim got dropped when Lauren had to stay late at work. It's gotta happen soon!)
Strength Work - Zero (Got as far as planning out the kind of exercises I want to perform but didn't then perform)

So a 6/10 week. Not as planned but still a decent body of work. Have a 5K race planned for next Saturday so hope to bring you good news next week.

Sunday, 2 May 2010

Title Race Over & Week 2 Training

Just watching United 1-0 up at Sunderland. Hoping to take the title race to the final day of the season. But I fear the trophy is already in Chelsea's grasp. I was disappointed with the way Liverpool conceded the first goal, prior to that they were much the better team. But when the opening goal went in I feared the worst. Lampard put in Chelsea's second and I was out the door for a run. No need to waste another half an hour watching the procession. Was a really nice run a few spots of rain but the lower temperature made for a much more pleasant running experience. No more exercise planned for this Sunday so that is my exercising week over and it's time for the week two round up.

Run - 6 runs - 33.5 Miles Total (10 Miles Longest)
Bike - 2 Commutes - 34 Miles Total ( 10 Miles Longest)
Swim - Zero Lengths once again.

Was a good running week. Only one wasted run a very short one on Friday evening, I just didn't much fancy it. Could have done with my longest run being 12 or 13 miles but a ten miler two weeks after the marathon was pleasing. Used the Bridle track pretty exclusively so will be looking to move out onto the roads more next week and start building some hill work in. But on the whole very pleasing.

With having to get the kit to work and some other commitments I only managed two cycles to work and back. Should probably have got out on a weekend bike ride but with no company and rain I stuck to the running.

My swim gear is still in the spare room ready for it's first wear, but it will have to wait a little longer. Have pencilled in Wednesday night for my first swim outing. It isn't desperate because the sprint Triathlon only needs me to be able to swim 16 lengths but all the same I'd like to do myself justice and the different exercise would do me good. Will also be looking to add some strength work into my programme and that may start next week. Happy Bank Holiday everyone, take it easy.

Saturday, 1 May 2010


I am always looking ahead and with running, triathlons, friends, weddings, honeymoons and life in general planning has become vitally important.

I have now booked and paid for my remaining races in 2010. I have 1 -10K, 1 - 10 Miler, 4 - Half Marathons, 1 - 20 Miler, 1 Marathon and 1 Sprint Triathlon to look forward to.

But I haven't halted my planning at 2010. 2011 will be the year of Land's End to John O'Groats Bike Ride. The latest addition to get the approval of the planning committee (the Wife) is Comrades in South Africa in 2012 :-) Hoping to rope Cole into doing Comrades with me, and with him being South African he shouldn't be too hard to convince. 2013 is pencilled in for an Ironman but I think planning 2 1/2 years ahead is sufficient.

With the events booked, next comes the training plans and they are coming along nicely. The final piece in the puzzle and not to be ignored is the training itself! Too much chat and not enough training I think but that will be rectified this Bank Holiday Weekend, promise! Will report back soon.