So I have been in the running game for nearly four years now and in that time I have managed to amass 58 races (including parkruns)
22 - 5K's - Parkrun's at Middlesbrough, Southend, Cambridge, Brighton and Bromley. The highlight being my PB of 19:21 at Middlesbrough back in March 2011.
9 - 10K's - Races at Southend, Leigh, Billericay, London. The highlight being a run in London with Amy for Cancer Research.
1 - 10 Miler. Great Run at a great race finished in the top 5% at the BUPA Great South Run and saw Ben Fogle. Made Lauren very happy.
15 - Half Marathon's. Southend (4 out of 4), Bristol, Great Bentley, Silverstone, Great North, Norwich, Bath and Cardiff. My favourite distance and lots of good races. Including 4 of sub 1:35. Highlight being the PB of 1:30:05 at the Great North Run and my 2 seconds on BBC TV.
2 - 15 Milers. 2 times Benfleet 15. Miserable cross-country. Not really my bag.
1 - 20Miler. My one and only 20miler near Colchester. Ran fairly well given my condition at the time but a weak PB and a distance I would like to revisit.
6 - Marathon's - Runs at Brighton, Rutland, Stratford-upon-Avon, Chester, Berlin and Edinburgh. A distance I have consistently failed to get to grips with, particularly with the need to run long and slow in training. Keen to improve but still not keen on training.
1 - Ironman - Incredible experience at the Outlaw in Nottingham off very little training. Having only swum half the distance in training, never swam in open water, only cycled half the race distance in training. I did manage to run well though and came home in just over 16 hours.
1 - Ultra Marathon - At the Two Ocean's in Cape Town. Rained for most of the 6 hours I was out there. Ran well early but the hills and fatigue at the back end cost me dear so final two hours was huge effort.
All that in 47 months. Not a bad little body of work. My PB's at 5K, 10K, 10 Mile and HM are all pleasing although I would like to improve on them all. The three of concern are my 15 mile, 20 mile and Marathon PB's. The 15 miler was cross country and so I need to find a road 15 miler to get that where I need it. The 20 miler is soft and should be bettered fairly easily, whereas the Marathon needs a concerted effort on my part to follow a structured programme to get my PB in line with the other distances.
As discussed in previous blogs, a method to compare times across different distances is WAVA which is expressed as a percentage. I would like to get all of the main distances to a minimum of 60% and so for the distances we are talking about I need the following:
15M - 1:53:00 (Current 2:06:41)
20M - 2:34:20 (Current 2:50:28)
Mara - 3:28:10 (Current 3:34:28)
I hope to achieve all of these in the spring of 2014.
By the time of the 5 year anniversary of my first race at Southend Half Marathon which will happen in June 2014 in addition to the 60% WAVA target I would also like to have run in 100 events. So in addition to my 58 races I need to find another 42. These look to be as follows:
- 28 parkruns to get me up to my 50 run parkrun t-shirt.
- 1 Ultra (The Thunder run 24hr race already booked)
- 2 Marathon (Brighton 2013 already booked and probably Shakespeare Marathon in 2014)
- 1 20 Miler (Probably Essex 20 in spring 2014)
- 1 15 miler (Road 15 miler in spring 2014)
- 4 HM (Southend 2013 & Great North 2013 booked and then Great Bentley 2014 and Southend HM 2014)
- 4 10Km (BUPA 10K 2013 & Canterbury 2013 booked and Billericay 2013 and BUPA 10k 2014)
All of which leaves one race still to be decided. I think I will probably engineer it so that Southend HM 2014 is the 100th race. The one big unknown is if I can run 28 parkruns which is about 1 in 2. I think after that it will be a case of reassessing what I want to achieve and the challenges and goals that I set myself. So all in all I have a busy 15 months to get me through to summer 2014 but the fitness and motivation are slowly returning.
Sunday, 17 March 2013
Monday, 11 March 2013
Silverstone Half Marathon Report
Sorry for the lack of blogging. It has gone the way of my training of late. Jan and Feb have been record low mileage months compared to the previous 3 years a combined mileage of just 64 miles. With this inadequate prep my expectations headed into the Silverstone Half Marathon were low. I wasn't quite sure where to set my targets off that training but after a gentle 10 miler with Luke and Pete the week previously at around 9 minute miles I felt sub 2hours was the slowest I should go with a target of 1:50 being my ideal.
Lauren and I set off at around half 7 only for Lauren to realise she had forgotten her phone and so we did a quick about turn to retrieve it. This was a first for me and Lauren, I was driving myself to a race! With the added bonus that Lauren would drive back post-race when my legs were shredded. The trip up there was easy with it being so early there wasn't a huge amount of traffic and we arrived at half 9 ready for our 12 O'clock race, another very unwanted record, 2 and a half hours early takes some beating!
We met up with Luke and Amber who had set off even earlier than us for their longer journey. It was good to have some company and the girls got coffees as Luke and I tried to stay warm. There was plenty going on as we prepared for the start but not a lot that Luke and I could enjoy with just a few hours to the race. The beers and hot dogs would have to wait.
The time went pretty quickly as we chatted away, and with race time approaching we headed over to the spectator area to drop the girls off. There was a rather odd Marshall there who seemed to panic when we told him we were racing, and that we had to get over to the red balloons and the start immediately. There was still over half an hour till the race start and there were loads of runners all around us. We said our goodbyes though and then dutifully headed for the start. Luke and I got into the start area with plenty of time to spare and so had a walk around and found our way to the 1:30 and 1:45 pacers. Luke had his eyes on the 1:30 pacer and me on the 1:45. We talked running and were then spotted by an organiser of the Southend Parkrun and so had a good chat with him.
The sun threatened to come out as we began the race, and conditions were pretty much perfect for a good time. The race started and I was over the line quickly and into my stride. The race track was nice and wide and so there was no fear of congestion. Some runners were keen to hunt the inside line but I was happy to take it easy and so found open space when I could. My early pace was around 4:30 minute km way in excess of my 5:10ish km splits for 1:50. I felt comfortable and tried to slow the pace gradually.
In my wisdom I decided to wear a base layer under my running shirt as there was a bit of a chill in the air when we set off at half 7 but I soon realised I was going to get far too hot. So for a few lucky runners they got a strip show from me half way round the lap as I took both shirt and base layer off, put the shirt back on and tied the base layer round my waist all whilst running at my race pace.
I went through 5km on my Garmin in 23minutes dead, and it was only a few weeks ago that I run that in a stand alone 5km. It was still going well at 10km as I went through in 47 minutes exactly, again only 30 seconds slower than the last 10km race that I ran in November. It was at this point that it really began to get difficult. My pace was slowing, and I was settling into around 5min km and so my chances of the 1:40/1:42 that I thought might have been on early in the race now changed to holding it together and finishing in under 1:45. I had seen Lauren and Amber a few times already and they had given me a real boost. The race was good but there were definitely quiet spots out on the course. As I went through 10 miles I saw the girls a final time and gave them a smile, a wave and a sweaty base layer and got myself ready for the final stretch.
The last 5Km of the race were a real drag, quite literally. My feet that had been so light and bouncy in the first half of the race were now heavy and I was in a shuffle to the finish. I had done the 3rd 5km in just over 25 minutes so at least my fade was consistent, a minute every 5km to that point. The next 5km I managed in 25:45 and that just left the 1.1km to go. I was overtaken coming down the finishing straight by the 1:45 bus and it was then that I saw Luke, Amber and Lauren cheering me on and I tried to give them a final push. I managed to get past the pacer who was easing down to hit his target time and I went over the line in time to hit my revised 1:45 target. Official time 1:44:31. Really pleased!
It was great to be doing a proper race, and Lauren really enjoyed herself after our break from serious racing. Silverstone had its faults but it is definitely a race I will return to. I was pleased with how I gutsed it out, as I really was hanging on for much of the second half of the race and had ample opportunity to walk but didn't. My lack of training in January and February may have robbed me of a lot of my fitness but the more often I am racing the more I see improvements in my mental toughness which was definitely a weakness of mine. My biggest weakness at present is my inability to motivate myself for training particularly the long runs necessary for races over 10km. I'm not sure exactly what the answer is to remedy it.
One trend that I have blogged about previously, but I noticed again on Fetch for this race is how I perform well relative to my level of training. In the 10 weeks leading up to the race I ran a touch under 90miles a pathetic 9 miles a week. Fetch has some great data, and based on 539 race results the average 10 week mileage to achieve a 1:44:31 Half Marathon time is 225 miles and the bottom 10%, most work shy runners manage 126 miles on average. So I’m on the low side even for the slackers. In one sense I think it’s quite an impressive stat, and in another it’s a waste. Distance running is something that I have some natural ability, and so I am keen to do myself justice. Those are sentiments that I am sure you will find in previous blogs I have written and so I just need to apply myself to training in the hopes of doing myself justice in 2013.
A big thanks to Lauren and Amber for being such great supporters and a big well done to Luke on a great time managing sub 1:33, well deserved. Thanks for reading my lengthily race report, and if you come back soon there should be a blog on my plans to reach the magical 100 race mark by the summer of 2014.
Lauren and I set off at around half 7 only for Lauren to realise she had forgotten her phone and so we did a quick about turn to retrieve it. This was a first for me and Lauren, I was driving myself to a race! With the added bonus that Lauren would drive back post-race when my legs were shredded. The trip up there was easy with it being so early there wasn't a huge amount of traffic and we arrived at half 9 ready for our 12 O'clock race, another very unwanted record, 2 and a half hours early takes some beating!
We met up with Luke and Amber who had set off even earlier than us for their longer journey. It was good to have some company and the girls got coffees as Luke and I tried to stay warm. There was plenty going on as we prepared for the start but not a lot that Luke and I could enjoy with just a few hours to the race. The beers and hot dogs would have to wait.
The time went pretty quickly as we chatted away, and with race time approaching we headed over to the spectator area to drop the girls off. There was a rather odd Marshall there who seemed to panic when we told him we were racing, and that we had to get over to the red balloons and the start immediately. There was still over half an hour till the race start and there were loads of runners all around us. We said our goodbyes though and then dutifully headed for the start. Luke and I got into the start area with plenty of time to spare and so had a walk around and found our way to the 1:30 and 1:45 pacers. Luke had his eyes on the 1:30 pacer and me on the 1:45. We talked running and were then spotted by an organiser of the Southend Parkrun and so had a good chat with him.
The sun threatened to come out as we began the race, and conditions were pretty much perfect for a good time. The race started and I was over the line quickly and into my stride. The race track was nice and wide and so there was no fear of congestion. Some runners were keen to hunt the inside line but I was happy to take it easy and so found open space when I could. My early pace was around 4:30 minute km way in excess of my 5:10ish km splits for 1:50. I felt comfortable and tried to slow the pace gradually.
In my wisdom I decided to wear a base layer under my running shirt as there was a bit of a chill in the air when we set off at half 7 but I soon realised I was going to get far too hot. So for a few lucky runners they got a strip show from me half way round the lap as I took both shirt and base layer off, put the shirt back on and tied the base layer round my waist all whilst running at my race pace.
I went through 5km on my Garmin in 23minutes dead, and it was only a few weeks ago that I run that in a stand alone 5km. It was still going well at 10km as I went through in 47 minutes exactly, again only 30 seconds slower than the last 10km race that I ran in November. It was at this point that it really began to get difficult. My pace was slowing, and I was settling into around 5min km and so my chances of the 1:40/1:42 that I thought might have been on early in the race now changed to holding it together and finishing in under 1:45. I had seen Lauren and Amber a few times already and they had given me a real boost. The race was good but there were definitely quiet spots out on the course. As I went through 10 miles I saw the girls a final time and gave them a smile, a wave and a sweaty base layer and got myself ready for the final stretch.
The last 5Km of the race were a real drag, quite literally. My feet that had been so light and bouncy in the first half of the race were now heavy and I was in a shuffle to the finish. I had done the 3rd 5km in just over 25 minutes so at least my fade was consistent, a minute every 5km to that point. The next 5km I managed in 25:45 and that just left the 1.1km to go. I was overtaken coming down the finishing straight by the 1:45 bus and it was then that I saw Luke, Amber and Lauren cheering me on and I tried to give them a final push. I managed to get past the pacer who was easing down to hit his target time and I went over the line in time to hit my revised 1:45 target. Official time 1:44:31. Really pleased!
It was great to be doing a proper race, and Lauren really enjoyed herself after our break from serious racing. Silverstone had its faults but it is definitely a race I will return to. I was pleased with how I gutsed it out, as I really was hanging on for much of the second half of the race and had ample opportunity to walk but didn't. My lack of training in January and February may have robbed me of a lot of my fitness but the more often I am racing the more I see improvements in my mental toughness which was definitely a weakness of mine. My biggest weakness at present is my inability to motivate myself for training particularly the long runs necessary for races over 10km. I'm not sure exactly what the answer is to remedy it.
One trend that I have blogged about previously, but I noticed again on Fetch for this race is how I perform well relative to my level of training. In the 10 weeks leading up to the race I ran a touch under 90miles a pathetic 9 miles a week. Fetch has some great data, and based on 539 race results the average 10 week mileage to achieve a 1:44:31 Half Marathon time is 225 miles and the bottom 10%, most work shy runners manage 126 miles on average. So I’m on the low side even for the slackers. In one sense I think it’s quite an impressive stat, and in another it’s a waste. Distance running is something that I have some natural ability, and so I am keen to do myself justice. Those are sentiments that I am sure you will find in previous blogs I have written and so I just need to apply myself to training in the hopes of doing myself justice in 2013.
A big thanks to Lauren and Amber for being such great supporters and a big well done to Luke on a great time managing sub 1:33, well deserved. Thanks for reading my lengthily race report, and if you come back soon there should be a blog on my plans to reach the magical 100 race mark by the summer of 2014.
Sunday, 18 November 2012
Trends
With the end of the year fast approaching, I felt compelled to take a slightly closer look at my training throughout 2012 and the findings were interesting. At least for numbers geeks like me. 2012 is now 46 weeks in and I decided to split my mileage weeks as follows:
0-9.99 miles - 17 times (37%)
10 - 19.99 - 15 times (33%)
20 -29.99 - 9 times (19%)
30 - 39.99 - 4 times (9%)
40 - 49.99 - 1 time (2%)
Also out of the 17 very low mileage weeks, 5 of them I ran a big fat zero miles and another 7 weeks I only ran once. So that’s a quarter of the time I am doing very little running, I'm reluctant to even call it training. Out of the 5 zeros there was a week off post Ultra and a week off post Ironman, which I am probably entitled to and with all the best will in the world wasn't in much of a state to run. But that still leaves a lot of weeks with not a lot of productive running being done.
At the other end of the scale, what I think should be my bare minimum weekly mileage is 20 miles and I have done this 14 times a little under a 3rd of the time. When you bear in mind that includes 2 Marathons, an Ultra and an iron distance triathlon that is only 10 weeks where I have trained 20 miles or more. Also 2 of these weeks have occurred in the last fortnight, so at least that is a positive current trend.
I missed my first Southend parkrun this weekend, but there are other things in life. I did manage to get out for a short run on Saturday anyway and then did another 10 mile plus run today. So I am doing ok in my bid to get some miles in the legs and some consistency to my training, hopefully this continues into 2013 and the serious business of racing. All being well I should hit 100 miles for November and then train well in December and hit 800 miles running for the year.
I will blog again near to the end of 2012 and will have a more in-depth look at those running numbers, perhaps looking back to 2011 as well to see where that went right, compared to 2012's very wrong. Happy running love Stato.
0-9.99 miles - 17 times (37%)
10 - 19.99 - 15 times (33%)
20 -29.99 - 9 times (19%)
30 - 39.99 - 4 times (9%)
40 - 49.99 - 1 time (2%)
Also out of the 17 very low mileage weeks, 5 of them I ran a big fat zero miles and another 7 weeks I only ran once. So that’s a quarter of the time I am doing very little running, I'm reluctant to even call it training. Out of the 5 zeros there was a week off post Ultra and a week off post Ironman, which I am probably entitled to and with all the best will in the world wasn't in much of a state to run. But that still leaves a lot of weeks with not a lot of productive running being done.
At the other end of the scale, what I think should be my bare minimum weekly mileage is 20 miles and I have done this 14 times a little under a 3rd of the time. When you bear in mind that includes 2 Marathons, an Ultra and an iron distance triathlon that is only 10 weeks where I have trained 20 miles or more. Also 2 of these weeks have occurred in the last fortnight, so at least that is a positive current trend.
I missed my first Southend parkrun this weekend, but there are other things in life. I did manage to get out for a short run on Saturday anyway and then did another 10 mile plus run today. So I am doing ok in my bid to get some miles in the legs and some consistency to my training, hopefully this continues into 2013 and the serious business of racing. All being well I should hit 100 miles for November and then train well in December and hit 800 miles running for the year.
I will blog again near to the end of 2012 and will have a more in-depth look at those running numbers, perhaps looking back to 2011 as well to see where that went right, compared to 2012's very wrong. Happy running love Stato.
Sunday, 28 October 2012
Almost 50 Not Out!
I haven't written since my post Berlin Marathon run down, and lots of racing and not alot of training has happened since. I've just checked my training blog and out of my 10 runs so far in October I have done 5 races and 5 training runs. One encouraging thing to come out of this is that my average pace for this month is 7:41 min miles something I haven't come close to achieving throughout 2012, but rather than indicating that my form is about to turn I think it shows I probably need to train alot more!
I decided to skip the Great Southrun this morning which would have made it 6-4 to races. I have had alot on at work lately and have also been racing alot so thought Lauren deserved a bit of my time somewhere other than a car, and I'm really pleased with our choice. We did the Great South in 2010 and it was a great race all very efficent and well organised but even then it does take up most of your day for what is a 10 mile race. I did admit to Lauren that if I was in PB shape that the race would definately have got the green light, and even though my 10 mile PB of 1:12:05 is one of my weaker PB's I was still light years away from being able to challenge that this weekend.
The training runs I have completed have been a couple of failed attempts at run commutes home and a few tempo runs which felt good. Whilst the races have consisted of a Parkrun in Middlesbrough, the first 3 Southend Parkruns and the Leigh-on-sea 10K. I was in fantasy land when I hoped for sub 20 at Middlesbrough and came in over 21 minutes. This revised my expectations for the Southend Parkrun, I managed to do 20:45 but I'm happy now having run this three times that it's at least a 100metres short. My other times at Southend were very similar but my placing changed depending on who attended, with the highlight being 8th place at the 2nd event. I am now right up there in the points competition with my consistent attendance paying dividends. Trying to win that is now a big goal of mine, one I fear I may just fall short of.
The most pleasing result of the October series was the 10K at Leigh-on-Sea, it was pretty hilly with 2 or 3 good climbs before halfway and I managed to really turn the pace up in the final 2Km's to finish just outside 48minutes. Which is slow, relative to even my current race results, let alone my PB's, but I was really pleased with my run on a tough course in difficult conditions and I definately felt I had more to give in those final few Km's.
My goals for the remainder of 2012 will be to run well at the Parkruns I attend either in Southend or Middlesbrough, whilst also performinig well at Billericay 10K next Sunday and hopefully beat my Leigh-On-Sea time. As well as this and perhaps more importantly for 2013 is to get some decent training done and lay a foundation for finally running fast again in 2013, I hope to run nearly 200 miles in the final 2 months to bring my total mileage for the year to 800 miles and beat the 794 miles I ran in 2011.
O and the reason for my blog title? I have now run 49 races (if you include the 15 Parkrun time-trials) in the past 3 and a half years since my first run out on the 2nd May 2009 and will hit the big 50 this Saturday at the Southend Parkrun :-)
I decided to skip the Great Southrun this morning which would have made it 6-4 to races. I have had alot on at work lately and have also been racing alot so thought Lauren deserved a bit of my time somewhere other than a car, and I'm really pleased with our choice. We did the Great South in 2010 and it was a great race all very efficent and well organised but even then it does take up most of your day for what is a 10 mile race. I did admit to Lauren that if I was in PB shape that the race would definately have got the green light, and even though my 10 mile PB of 1:12:05 is one of my weaker PB's I was still light years away from being able to challenge that this weekend.
The training runs I have completed have been a couple of failed attempts at run commutes home and a few tempo runs which felt good. Whilst the races have consisted of a Parkrun in Middlesbrough, the first 3 Southend Parkruns and the Leigh-on-sea 10K. I was in fantasy land when I hoped for sub 20 at Middlesbrough and came in over 21 minutes. This revised my expectations for the Southend Parkrun, I managed to do 20:45 but I'm happy now having run this three times that it's at least a 100metres short. My other times at Southend were very similar but my placing changed depending on who attended, with the highlight being 8th place at the 2nd event. I am now right up there in the points competition with my consistent attendance paying dividends. Trying to win that is now a big goal of mine, one I fear I may just fall short of.
The most pleasing result of the October series was the 10K at Leigh-on-Sea, it was pretty hilly with 2 or 3 good climbs before halfway and I managed to really turn the pace up in the final 2Km's to finish just outside 48minutes. Which is slow, relative to even my current race results, let alone my PB's, but I was really pleased with my run on a tough course in difficult conditions and I definately felt I had more to give in those final few Km's.
My goals for the remainder of 2012 will be to run well at the Parkruns I attend either in Southend or Middlesbrough, whilst also performinig well at Billericay 10K next Sunday and hopefully beat my Leigh-On-Sea time. As well as this and perhaps more importantly for 2013 is to get some decent training done and lay a foundation for finally running fast again in 2013, I hope to run nearly 200 miles in the final 2 months to bring my total mileage for the year to 800 miles and beat the 794 miles I ran in 2011.
O and the reason for my blog title? I have now run 49 races (if you include the 15 Parkrun time-trials) in the past 3 and a half years since my first run out on the 2nd May 2009 and will hit the big 50 this Saturday at the Southend Parkrun :-)
Tuesday, 2 October 2012
Berlin 2012 Race Report
As you can see from my previous blogs my training for the Berlin Marathon resembled very few textbooks on the market but I was pleased with the almost textbook execution of my race.
The pre race food was far from desirable and included takeaway pizza, doritos, skittles, Babybel and Pringles but was saved by the soup, bread and Spag Bol that I had on Saturday evening. Lauren and I had some navigational issues from looking for our parking at Gatwick, to finding our way on the tube and by foot once in Berlin but we eventually found ourselves back at the hotel with full bellies and ready for an early night ahead of the race.
Lauren and I had done a bit of course recon the day before, and decided walking to the start was 2 extra miles my legs really didn't need and so we took the train and followed the masses up to the start. We were there before 8am a good 75 minutes before the off and already the crowds were massing. I took the opportunity to use the Portaloos twice before the real crowds arrived and then it was time for me and Lauren to part, me to the start line and Lauren heading for around the 6km mark.
I waited in the early morning chill with my fellow runners waiting expectantly for the off. My intention was to run at my own pace around 5:30 min km's but then I saw the 3:30 pacing runners and inched towards them, quickly turning back knowing the ridiculousness of trying to go with that pace. I then headed to the guys holding the 3:45 ballons and although I thought there was a chance I could go with them I wanted to run my own race so found a spot and was ready to go with the original game plan.
Today was all about buring the ego, with a longest run of 11 miles and having run a diabolical marathon at Edinburgh I knew I wasn't in ideal shape. I wanted to run a controlled race and not wreck myself early on.
The first wave of runners went off at 9am, I was in the second group and we set off 10 minutes after with a third wave starting after us. I took it steady during the crowded start running alongeside the park, unfortunately after just over a km I needed to pee and so took the opportunity to water the plants, something that a lot of guys and even the occassional girl also chose to do. Now comfortable I drifted back into the crowds as we ran along the wide roads using both sides of the road. The first couple of Km were dead straight bar the beautiful roundabout at the start and I felt good.
The first drama of the day came when a guy was tripped or clipped another runner and went down hard! I think his forearms and elbows took the brunt of it, but that definately wouldn't of been the start to my race I'd have wanted. He initially looked up for someone to blame but picking out the perpetrator amongst the throngs was impossible so he dusted himself off and got going again.
I had got a text from Lauren saying she was at the 7km mark and on the right hand side so I knew where to look for her. I often use up lots of energy looking for friends and family who come to support me, so it was great to have an idea of where Lauren would be. After 7km Lauren had mapped out her day and decided she would try to see me again at half way and then one final time at 37Km. Unfortunately 7Km came and went and there was no sign of Lauren, so at 7.5km I text lauren and said through 7km and she text back gutted that she had missed me. I was disappointed but I still had a long mornings work ahead of me so put it to the back of my mind and started to look forward to getting a wave from Lauren at halfway.
My race was going well and I had ticked through 5K in 28:30 and 10K in about 57 minutes so I felt sub 4 hours was on. The crowds were incredible all around the course and the course was so flat and the weather was pretty perfect for running. The biggest thing that was causing stress were the volume of runners, the drama continued as an older German Blonde woman and an Asian guy talking German had a good bit of verbal before she gave him a strong arm, cue some more verbal back from the bloke. I didn't understand the language but I think a 30 something guy has got to have a look at himself when picking a fight with a 50 something woman. Regardless they both carried on and hopefully both made it to the end without killing each other.
Thankfully I wasn't chasing a time today otherwise the wall to wall runners could have really started to frustrate me, but I was keen just to roll with it and run my own race. Which was going to plan as I went through 15km in 1 hour 25 minutes and then 20km in 1hour 53minutes. The first four chunks of the race had been run at a good even pace and my body was feeling good. Lauren and I finally got our first wave and smile at half way as I went through in 1hour 59 minutes and I felt fantastic, looking forward to my next pick me up at 37Km.
It was becoming apparant that my Garmin was way out compared to the Km markers at halfway I was out by over a 3rd of a km so by the end I was going to be nearly 3/4's of a Km out and so I grugingly decided this was going to be a 43km race on my Garmin. I'm sure the course was accurate but the average pace on which I would usually rely was now way out which was tough. I was still trying to doing my own 5k splits at the relevant K markers and was pleased to click through 25km right on target. I was waiting for the 26km point from which there would be 16km or 10 miles to the finish. I was feeling good and even started to dream of cranking it up in the last 5km and bringing it home strong. The problem with the Marathon is it is just so long! Within 2Km of those thoughts entering my head they were banished and thoughts of hanging on took their place. The pace had drifted through 30Km nothing too drastic but it was a downward trend, that once started can't really be reversed.
I struggled on, the crowds lining the route really keeping me moving forwards. My previous easy, free flowing running now replaced with more of a trudge, the feet not coming up so high, less spring in my step. The pace of just under 5:40 km now settling stubborningly nearer to 6:00 min km as I went through 35 km in 3hrs 20mins just 40 minutes to haul myself throught 7.2km and that is around 5:30 min km's and I knew then sub 4 hours was out the window, not far out the window but far enough that I wasn't going to be able grab it. Lauren text to say she was at 39km which was tough and I began to walk for parts with about 4km to the finish. I got my first "Go Simon" as I shuffled along, obviously looking in need of a pick up. It had the desired affect and I managed to pull a smile and a wave out for my new fan. The cheers of Simon became more frequent as my walking breaks increased and so insistent were the shouts I thought I'd better put on a spurt for my adoring fans but once out of view I shut down again. Thankfully Lauren caught me at one of my stronger moments and that was a great lift.
I got to 41km and I wanted to make it to the end running and was lucky to see Lauren one more time down the finishing straight before I went through the Brandenburg Gate and had the finish line in sight. I crossed the line with my Garmin telling me it was 4hrs 7 minutes and something. I was relieved it was done, and pleased with my 4 hours of graft. Unfortunately there was a hold up, so we were basically held for 5minutes, our tired and aching muscles grumbling with each passing second. We soon got moving though and I collected my medal and headed for the family reunion to meet Lauren.
Was lovely to see Lauren and after a good long hug. We finally got moving and brought some fizzy and some German sausage and went and got my medal engraved before heading for the underground and the hotel.
In conclusion I was very happy with my Berlin Marathon. It was probably the most even paced Marathon I have run even with the final 5Km blow up. I really felt I couldn't have given anymore and showed a lot more pace discipline than I have before. Berlin had originally been planned as a push for a big PB and following a regimented training plan, but once the plan was not followed I had to rein in my expectations. I have booked myself in for the 2013 Brighton Marathon and this will be my last crack at applying myself to proper Marathon training for sometime. Both the training and the racing of Marathons doesn't really suit my personality but I would love to really push it and see what I am capable of if I can apply myself to a plan. Will keep you posted, I think the 18 week plan starts from the 3rd December, but first races 2-6 of my 6 in 6 weeks bumper race programme.
Speak soon. X
The pre race food was far from desirable and included takeaway pizza, doritos, skittles, Babybel and Pringles but was saved by the soup, bread and Spag Bol that I had on Saturday evening. Lauren and I had some navigational issues from looking for our parking at Gatwick, to finding our way on the tube and by foot once in Berlin but we eventually found ourselves back at the hotel with full bellies and ready for an early night ahead of the race.
Lauren and I had done a bit of course recon the day before, and decided walking to the start was 2 extra miles my legs really didn't need and so we took the train and followed the masses up to the start. We were there before 8am a good 75 minutes before the off and already the crowds were massing. I took the opportunity to use the Portaloos twice before the real crowds arrived and then it was time for me and Lauren to part, me to the start line and Lauren heading for around the 6km mark.
I waited in the early morning chill with my fellow runners waiting expectantly for the off. My intention was to run at my own pace around 5:30 min km's but then I saw the 3:30 pacing runners and inched towards them, quickly turning back knowing the ridiculousness of trying to go with that pace. I then headed to the guys holding the 3:45 ballons and although I thought there was a chance I could go with them I wanted to run my own race so found a spot and was ready to go with the original game plan.
Today was all about buring the ego, with a longest run of 11 miles and having run a diabolical marathon at Edinburgh I knew I wasn't in ideal shape. I wanted to run a controlled race and not wreck myself early on.
The first wave of runners went off at 9am, I was in the second group and we set off 10 minutes after with a third wave starting after us. I took it steady during the crowded start running alongeside the park, unfortunately after just over a km I needed to pee and so took the opportunity to water the plants, something that a lot of guys and even the occassional girl also chose to do. Now comfortable I drifted back into the crowds as we ran along the wide roads using both sides of the road. The first couple of Km were dead straight bar the beautiful roundabout at the start and I felt good.
The first drama of the day came when a guy was tripped or clipped another runner and went down hard! I think his forearms and elbows took the brunt of it, but that definately wouldn't of been the start to my race I'd have wanted. He initially looked up for someone to blame but picking out the perpetrator amongst the throngs was impossible so he dusted himself off and got going again.
I had got a text from Lauren saying she was at the 7km mark and on the right hand side so I knew where to look for her. I often use up lots of energy looking for friends and family who come to support me, so it was great to have an idea of where Lauren would be. After 7km Lauren had mapped out her day and decided she would try to see me again at half way and then one final time at 37Km. Unfortunately 7Km came and went and there was no sign of Lauren, so at 7.5km I text lauren and said through 7km and she text back gutted that she had missed me. I was disappointed but I still had a long mornings work ahead of me so put it to the back of my mind and started to look forward to getting a wave from Lauren at halfway.
My race was going well and I had ticked through 5K in 28:30 and 10K in about 57 minutes so I felt sub 4 hours was on. The crowds were incredible all around the course and the course was so flat and the weather was pretty perfect for running. The biggest thing that was causing stress were the volume of runners, the drama continued as an older German Blonde woman and an Asian guy talking German had a good bit of verbal before she gave him a strong arm, cue some more verbal back from the bloke. I didn't understand the language but I think a 30 something guy has got to have a look at himself when picking a fight with a 50 something woman. Regardless they both carried on and hopefully both made it to the end without killing each other.
Thankfully I wasn't chasing a time today otherwise the wall to wall runners could have really started to frustrate me, but I was keen just to roll with it and run my own race. Which was going to plan as I went through 15km in 1 hour 25 minutes and then 20km in 1hour 53minutes. The first four chunks of the race had been run at a good even pace and my body was feeling good. Lauren and I finally got our first wave and smile at half way as I went through in 1hour 59 minutes and I felt fantastic, looking forward to my next pick me up at 37Km.
It was becoming apparant that my Garmin was way out compared to the Km markers at halfway I was out by over a 3rd of a km so by the end I was going to be nearly 3/4's of a Km out and so I grugingly decided this was going to be a 43km race on my Garmin. I'm sure the course was accurate but the average pace on which I would usually rely was now way out which was tough. I was still trying to doing my own 5k splits at the relevant K markers and was pleased to click through 25km right on target. I was waiting for the 26km point from which there would be 16km or 10 miles to the finish. I was feeling good and even started to dream of cranking it up in the last 5km and bringing it home strong. The problem with the Marathon is it is just so long! Within 2Km of those thoughts entering my head they were banished and thoughts of hanging on took their place. The pace had drifted through 30Km nothing too drastic but it was a downward trend, that once started can't really be reversed.
I struggled on, the crowds lining the route really keeping me moving forwards. My previous easy, free flowing running now replaced with more of a trudge, the feet not coming up so high, less spring in my step. The pace of just under 5:40 km now settling stubborningly nearer to 6:00 min km as I went through 35 km in 3hrs 20mins just 40 minutes to haul myself throught 7.2km and that is around 5:30 min km's and I knew then sub 4 hours was out the window, not far out the window but far enough that I wasn't going to be able grab it. Lauren text to say she was at 39km which was tough and I began to walk for parts with about 4km to the finish. I got my first "Go Simon" as I shuffled along, obviously looking in need of a pick up. It had the desired affect and I managed to pull a smile and a wave out for my new fan. The cheers of Simon became more frequent as my walking breaks increased and so insistent were the shouts I thought I'd better put on a spurt for my adoring fans but once out of view I shut down again. Thankfully Lauren caught me at one of my stronger moments and that was a great lift.
I got to 41km and I wanted to make it to the end running and was lucky to see Lauren one more time down the finishing straight before I went through the Brandenburg Gate and had the finish line in sight. I crossed the line with my Garmin telling me it was 4hrs 7 minutes and something. I was relieved it was done, and pleased with my 4 hours of graft. Unfortunately there was a hold up, so we were basically held for 5minutes, our tired and aching muscles grumbling with each passing second. We soon got moving though and I collected my medal and headed for the family reunion to meet Lauren.
Was lovely to see Lauren and after a good long hug. We finally got moving and brought some fizzy and some German sausage and went and got my medal engraved before heading for the underground and the hotel.
In conclusion I was very happy with my Berlin Marathon. It was probably the most even paced Marathon I have run even with the final 5Km blow up. I really felt I couldn't have given anymore and showed a lot more pace discipline than I have before. Berlin had originally been planned as a push for a big PB and following a regimented training plan, but once the plan was not followed I had to rein in my expectations. I have booked myself in for the 2013 Brighton Marathon and this will be my last crack at applying myself to proper Marathon training for sometime. Both the training and the racing of Marathons doesn't really suit my personality but I would love to really push it and see what I am capable of if I can apply myself to a plan. Will keep you posted, I think the 18 week plan starts from the 3rd December, but first races 2-6 of my 6 in 6 weeks bumper race programme.
Speak soon. X
Monday, 17 September 2012
Targets for Berlin and 6 in 6
So the time for talk is nearly over with Berlin now less than two weeks away. My prep over the last 10 weeks has been varied.
0 Miles - 2 Weeks
10 Miles or Less - 1 Week
10 - 20 Miles - 4 Weeks
20 - 30 Miles - 2 Weeks
30 Miles + - 1 Week
Longest 5 Runs
- 11.69 Miles
- 8.08 Miles
- 7.12 Miles
- 6.22 Miles
- 6.22 Miles
So as you can see not many long runs and I am yet to complete half distance. In terms of weekly mileage they aren't great but there is something to work with. Particuarly as my non running weeks were all in a block about 5 weeks ago. When I ran my PB at Chester last year the furtherest I had run was a Half Marathon so it's not impossible I could run well at Berlin, but I think the likihood is I won't do fantastically.
At the minute my C target my absoulte minimum is to beat the shambles that was Edniburgh (4hrs 40mins), my B target is 4hrs 20mins and if I'm doing really well my A target at the minute is sub 4hours. The trouble is I think I will set off at around 8:30 mile pace which is 3hours 45 min pace so may blow up in spectacular fashion, as is my way.
On the basis that Berlin doesn't break me to pieces I have another 5 races planned for the 5 weeks post Berlin as follows:
6/10/12 - Albert Park parkrun (5Km)
13/10/12 - Southend parkrun (5Km)
21/10/12 - Leigh-on-Sea (10Km)
28/10/12 - BUPA Great South Run (10Mile)
04/11/12 - Billericay (10Km)
It looks like a crazy schedule and it probably is, but they are pretty short and sharp and I won't do a whole lot of training in between. I think I will race myself fit and so I hope to PB at the Great South Run with my PB being a little on the soft side and to do well in the other races. If I perform well in this little series then I think it will set me up well for all that 2013 has to offer. So there we are, two weeks out and undercooked for Berlin but with plenty of races to help me get over it if I underperform.
0 Miles - 2 Weeks
10 Miles or Less - 1 Week
10 - 20 Miles - 4 Weeks
20 - 30 Miles - 2 Weeks
30 Miles + - 1 Week
Longest 5 Runs
- 11.69 Miles
- 8.08 Miles
- 7.12 Miles
- 6.22 Miles
- 6.22 Miles
So as you can see not many long runs and I am yet to complete half distance. In terms of weekly mileage they aren't great but there is something to work with. Particuarly as my non running weeks were all in a block about 5 weeks ago. When I ran my PB at Chester last year the furtherest I had run was a Half Marathon so it's not impossible I could run well at Berlin, but I think the likihood is I won't do fantastically.
At the minute my C target my absoulte minimum is to beat the shambles that was Edniburgh (4hrs 40mins), my B target is 4hrs 20mins and if I'm doing really well my A target at the minute is sub 4hours. The trouble is I think I will set off at around 8:30 mile pace which is 3hours 45 min pace so may blow up in spectacular fashion, as is my way.
On the basis that Berlin doesn't break me to pieces I have another 5 races planned for the 5 weeks post Berlin as follows:
6/10/12 - Albert Park parkrun (5Km)
13/10/12 - Southend parkrun (5Km)
21/10/12 - Leigh-on-Sea (10Km)
28/10/12 - BUPA Great South Run (10Mile)
04/11/12 - Billericay (10Km)
It looks like a crazy schedule and it probably is, but they are pretty short and sharp and I won't do a whole lot of training in between. I think I will race myself fit and so I hope to PB at the Great South Run with my PB being a little on the soft side and to do well in the other races. If I perform well in this little series then I think it will set me up well for all that 2013 has to offer. So there we are, two weeks out and undercooked for Berlin but with plenty of races to help me get over it if I underperform.
Wednesday, 5 September 2012
Post Outlaw Training & The Rest of 2012
Well my blogging has gone the way of my cycling post Outlaw and been reduced to nil. I have enjoyed big chunks of time off since the Triathlon including a 3 week period which included the Olympics. The wall to wall coverage took priority over my own training, but since it ended I have run consistently and my motivation has definitely returned.
I haven't cycled at all and only swam once with Luke to try and help get him ready for his Triathlon, which he did brilliantly in and was a great mornings entertainment. I will definitely look at doing an Olympic Triathlon sometime in 2013. Luke enjoyed it so much he has signed up for his second, but unfortunately it's the same day as Berlin so I won't be able to chase round Eton Dorney supporting him. The 30th September is also the Bristol HM a race I have done 3 times previously and would love to do again but the clash means I will have to miss it. Luckily Pete will be flying the flag and I think he'll have a great race there.
Pete and Luke both seem to be training well for their respective events, unfortunately the same can't be said of my Marathon training for Berlin. I have got out running regularly but this has in the main been 4-5 milers with the only exception being an 11 mile run that I did with Joe whilst he was back from Oz, it was great to run with company and I felt my body held up fairly well. Guests for the Bank Holiday weekend and then some niggles from a game of football plus a good dose of laziness have all contributed to a lack of long runs.
I have not run well all 2012, my year has been saved with the achievement of my first Ultra and the Ironman. Neither was fast, but the target for both was always completion, both events need revisiting at a later date where I hope to have results that I can be more proud of.
In 2012 I have just managed to dip under 20minutes for 5K, I have run one of my worst ever Half Marathon's just squeezing under 2 hours and run my worst Marathon by some margin. I hope to right some of these performances with the Marathon, 2 x 10K's and a 10 Miler booked and I will squeeze in a 5K Parkrun before the end of the year but even if these go well 2012 will still have been a poor PB running year.
The reasons for this are many and varied, and I'm still trying to get the root of it. The answers or theories I have come up with thus far are:
- I have run fewer miles than previous years in training.
- I have lost the peak fitness that my running combined with LEJOG managed to achieve.
- I have also run pretty fatigued in a lot of races particularly from the Ultra through to the Southend HM.
- I have run my training runs slower than previous years.
I hope to tackle all of these short comings in the final 3rd of 2012 and headed into 2013.
By the end of 2012 if I meet my targets the annual mileage will beat 2011 and could even beat my peak of 2010 but that would be pushing it. 2013 I will really look to push it on.
The problem of the LEJOG peak can't really be replicated and I won't cycle again until next summer but then the training will ramp up for LEJOG in 7 days in 2014 and so I hope to see this benefit my running.
The fatigue from races has been noticeable but I enjoy racing and so I did ask for it. I'd love to say I'll cut back on the races, but I have promised Lauren that for the last 2 years and failed to deliver, and with my new drivers licence I have even more reason to go race. So even if the race frequency stays high, I hope that post Brighton Marathon and the Thunder 24hr run the longer races will be put on the back burner for a while. I don't get huge enjoyment from either the training or the races and so I don't think they will be missed.
Which brings me to the final weakness that needs to be addressed the slow pace of my training runs. I'm not quite sure how it happened but from an average pace in previous years of around 7:45 per mile to something like 8:15 this year. It's partly down to my lower level of fitness but maybe it's down to a change in emphasis. I previously ran low mileage but pretty much all sessions were of a good intensity, I then shifted to wanting to run higher mileage and maybe I eased off the pace for this reason. The problem was I never achieved the high mileage and so just ended up running slow and low miles. I have made a real effort to ramp up the pace this week and I've enjoyed the results. Now we just need to combine high miles, with good pace and avoid injury and come 2013 we will be quids in!
So there you have it my 2 months post Outlaw, lots of rest, a return to training and a look forward to what I can achieve if I could only get my butt into gear.
I haven't cycled at all and only swam once with Luke to try and help get him ready for his Triathlon, which he did brilliantly in and was a great mornings entertainment. I will definitely look at doing an Olympic Triathlon sometime in 2013. Luke enjoyed it so much he has signed up for his second, but unfortunately it's the same day as Berlin so I won't be able to chase round Eton Dorney supporting him. The 30th September is also the Bristol HM a race I have done 3 times previously and would love to do again but the clash means I will have to miss it. Luckily Pete will be flying the flag and I think he'll have a great race there.
Pete and Luke both seem to be training well for their respective events, unfortunately the same can't be said of my Marathon training for Berlin. I have got out running regularly but this has in the main been 4-5 milers with the only exception being an 11 mile run that I did with Joe whilst he was back from Oz, it was great to run with company and I felt my body held up fairly well. Guests for the Bank Holiday weekend and then some niggles from a game of football plus a good dose of laziness have all contributed to a lack of long runs.
I have not run well all 2012, my year has been saved with the achievement of my first Ultra and the Ironman. Neither was fast, but the target for both was always completion, both events need revisiting at a later date where I hope to have results that I can be more proud of.
In 2012 I have just managed to dip under 20minutes for 5K, I have run one of my worst ever Half Marathon's just squeezing under 2 hours and run my worst Marathon by some margin. I hope to right some of these performances with the Marathon, 2 x 10K's and a 10 Miler booked and I will squeeze in a 5K Parkrun before the end of the year but even if these go well 2012 will still have been a poor PB running year.
The reasons for this are many and varied, and I'm still trying to get the root of it. The answers or theories I have come up with thus far are:
- I have run fewer miles than previous years in training.
- I have lost the peak fitness that my running combined with LEJOG managed to achieve.
- I have also run pretty fatigued in a lot of races particularly from the Ultra through to the Southend HM.
- I have run my training runs slower than previous years.
I hope to tackle all of these short comings in the final 3rd of 2012 and headed into 2013.
By the end of 2012 if I meet my targets the annual mileage will beat 2011 and could even beat my peak of 2010 but that would be pushing it. 2013 I will really look to push it on.
The problem of the LEJOG peak can't really be replicated and I won't cycle again until next summer but then the training will ramp up for LEJOG in 7 days in 2014 and so I hope to see this benefit my running.
The fatigue from races has been noticeable but I enjoy racing and so I did ask for it. I'd love to say I'll cut back on the races, but I have promised Lauren that for the last 2 years and failed to deliver, and with my new drivers licence I have even more reason to go race. So even if the race frequency stays high, I hope that post Brighton Marathon and the Thunder 24hr run the longer races will be put on the back burner for a while. I don't get huge enjoyment from either the training or the races and so I don't think they will be missed.
Which brings me to the final weakness that needs to be addressed the slow pace of my training runs. I'm not quite sure how it happened but from an average pace in previous years of around 7:45 per mile to something like 8:15 this year. It's partly down to my lower level of fitness but maybe it's down to a change in emphasis. I previously ran low mileage but pretty much all sessions were of a good intensity, I then shifted to wanting to run higher mileage and maybe I eased off the pace for this reason. The problem was I never achieved the high mileage and so just ended up running slow and low miles. I have made a real effort to ramp up the pace this week and I've enjoyed the results. Now we just need to combine high miles, with good pace and avoid injury and come 2013 we will be quids in!
So there you have it my 2 months post Outlaw, lots of rest, a return to training and a look forward to what I can achieve if I could only get my butt into gear.
Subscribe to:
Posts (Atom)
