Maidenhead Easter 10

This is my third time running in my local ten mile race. It is run good Friday every year and it only 10 minutes down the road so it's a bit of a "must do" race. I really like the course, well apart from the first three miles where you are running around a business park. But once you get this piece out of the way you are out on a nice cycle way through yellow fields of rape and down some nice country lanes. I use the course (apart from the business park piece) as part of some of my training runs so know the course very well.

I've run pretty well here the past two years and again would try for a PB. I would aim to run a pace to give me a time of 56m59 and see how I faired up. I hit the first mile a little quick (around 55 minutes pace) and kind of struggled from there on in. I was running in a group of about 4 runners, including one local runner I see down the gym and out running quite regularly. We are a fairly similar standard, but he probably has a bit more pedigree over the shorter distances. So I was just trying to hang on with these guys. I did a few stints at the front of the group to push the pace but in hindsight I should have just sat in behind.

The group of 4, and I'm struggling already!

We reached halfway in around 28m50 which if I could hang on it, would just give me a PB. However, I never anticipated holding on and by this stage the race was already just turning into a tough training run. Around mile 7 I was feeling quite strong so I again hit the front of the group of 4. This was a bad move, I was in front of the group for all of about 2 minutes, then we emerged from the shade of the trees and were exposed to the sun.

I kind of melted...my legs stopped working...and the group I was with started to move away. I didn't say but it was a pretty hot day. In the 9th mile there is a bit of a climb and in the previous years running this event I have been really strong here and taken over a few people. This year I had nothing, and even clocked a 6m39 mile...ouch.

I struggled home in 59m28, so another sub 1h 10miler. Can't really complain. Interestingly in the second half of the race, other than losing the group I was with, no other runner overtook me and from speaking to the other runners, a lot struggled today. The finish was great though, as I ran into the finishers chute two lads starting cheering "C'mon Harry!!" It took me a second of two to figure out who they were, partly it was the oxygen debt and partly I really wasn't expecting these people here. My good friend Alain, from Switzerland was visiting London with a friend and decided to do some sightseeing by coming to the Maidenhead Office Park!! Great to see him, probably be his last weekend relaxing now as he builds up to race Ironman Switzerland.

The Swiss invasion...but seriously you made a trip to Maidenhead as part of your holiday..why?

The result wasn't great, but in heavy training for Edinburgh marathon, I am not too worried. It does point to the fact that I probably don't have the speed endurance I maybe had this time last year. But I guess that's what happens when you train for 100km races...Two runs on the bounce where I have been totally off my target. I think the speedwork I have been doing recently should help me refamiliarise myself with the correct paces to run.

Black Park parkrun - 5km Time Trial

Ok so it has taken me a while to get round to this one.

Having only run the 100km two weeks before, I wasn't really sure what to expect from a 5km run. I wanted to use it as a bit of training and just to see where I was at.

I was aiming for 16m40 but am obviously not in that kind of shape at the moment. I came in around 17m03. I raced it fairly sensibly, well at least relative to the others at the front.

Two young kids went off like a shot as did two older guys. One of the older boys was dropped at 1k (we hit around 3m21 which is 16m45 pace). One of the younger lads had gained a 10-15 meter lead and it looked like that would continue so I didn't think I'd worry too much about him.

The two other runners I found myself with at that time seemed to be breathing very heavily since even before the 2km marker, they were dropped somewhere between 2 and 2.5km. The guy who had gone off the front hadn't increased his lead so I just focused on keeping with him. Hit 3km around 10m08 (which is just under 17m00 minute pace). So I had faded a little but felt strong (again it's all relative). Somehow around 3.5km I reeled in the leader and at this stage I wasn't breathing too heavily so I thought it was the right time to start pushing. Bring on 6 minutes of pain, and a half decent performance for a Saturday morning.

Quite nice to work my way through the field in this little run, and felt pretty in control of the race. Still pushed a bit too fast at the start, but so rarely do I run this distance that I just do not know my threshold for the distance and I think your performance on this distance is so sensitive to this. I look forward to the next one, but maybe I will aim for 16m55 and if I'm strong in the final km I might be abe to get closer to 16m50. Still not bad considering the over-distance work I've been doing.

Anglo Celtic Plate 2011 100km

Ok guys, this is long... But there are a lot of miles and hence a lot to talk about! 

The Course:
42 laps on a 2.38km loop in North Inch Park, Perth. Basically flat, with a tiny ramp on one part of the loop. You notice these things after 25+ laps. This may sound boring, but I can truly say, that is wasn't at all. When you are suffering badly/concentrating hard, you don't really have time to take in the scenery!

No Garmins/GPS allowed on the course, which meant I needed to use a bit of the old mental arithmetic.

I also had a handler to look after to me, an experience runner called Chris Finill (worth a google), who was also looking after Paul Fernandez. He would be there each lap to help me out. Chris was helped out by Andy Smith, who was looking after England's other runners (George Dayantis and Allen Smalls). As there was no chip timing, at the end of each lap a designated lap counter would acknowledge the fact you finished the lap (no one really wants to run 43 laps do they)

The Plan:
Pacing: I thought I was capable of somewhere around the 7h20-7h30 marker. So after a number of conversions with the various other runners I put the plan in place. I would run 10m30 per lap (7m06 per mile pace) which would give me 7h21 finished. I thought I could probably get to 70km at this pace and then just accept that the split times would slow, but hopefully not too much.

Nutrition: I planned to take 1 gel every two laps, and powerade as and when it was needed. This is where the handler was vital. Getting all my stuff ready (he had details of my plans) and feeding me as the plan required.

The Start:
It was cold and misty at the start. Probably an appropriate way to start the day. The race started at 7am and this was fairly relaxed. Just like a Sunday morning run. I thought some of the runners might go off a bit faster but everyone was pretty relaxed.I let most of the men in the International race go off in front of me. I kept them in sight, but didn’t want to let myself get dragged into something silly.

Lap         Lap Time             Lap Pace

1              00:10:40               00:07:13

2              00:10:40               00:07:13

3              00:10:20               00:06:59

4              00:10:40               00:07:13

5              00:10:20               00:06:59

6              00:10:30               00:07:06

7              00:10:30               00:07:06

8              00:10:30               00:07:06

Ave           00:10:31              00:07:07 

These lap times are unofficial (in general to the nearest 10secs). But from the first 8 laps (11.8miles) you can see I was bang on target. Nutritional plan was going well, getting a gel every 2 laps and powerade every 4. I had also started to develop a ‘rapport’ this my lap counter. Every time I ran completed the lap I would point at my counter, and say “You’re my boy”, which made most of the lap counters laugh! All volunteers out there for over 10 hours, I have massive respect for.

The Push:
I’ve called this section ‘The Push’, at the time it didn’t feel like I was pushing hard but looking at the lap times, maybe I just increased the pace a little bit. During this stage I got lapped for the first time, Allen Smalls the eventual second place runner was going strong. Looked like he might be on for sub 7 hours (i.e. sub 6m45 per mile). Nice guy we said hello, briefly, he was running a too quickly for me to keep up for a chat.  I got lapped by a few others here.  Irishman Dan Doherty asked how I was feeling as he lapped me, I said “Great, just not as fast as you boys”

Lap         Lap Time             Lap Pace

 9            00:10:20               00:06:59

10           00:10:20               00:06:59

11           00:10:10               00:06:53

12           00:10:40               00:07:13

13           00:10:20               00:06:59

14           00:10:30               00:07:06

15           00:10:50               00:07:20

16           00:10:17               00:06:57

17           00:10:28               00:07:05

18           00:10:15               00:06:56

19           00:10:20               00:06:59

20           00:10:25               00:07:03

21           00:10:15               00:06:56
Ave         00:10:24              00:07:02

The Struggle:
My demise was soon to come and I would start to get lapped multiple times by the top runners and overtaken by some runners that really shouldn’t have been overtaking me. The 50km race had just started so we started to see some new runners on the course.

I hit this bad patch (well 2 hours 30 mins of suffering) around 10-15km earlier than I had expected.  This really made me question whether or not I had the ability to finish at all. All I could about was that at the pace I was running I would have at least 4h30 of suffering. I didn’t know if I had the mental capacity to do it. I was running very very slow. This was a very tough time for me. All I wanted to do was take a walking break, compose myself and get running again. However, when you have the England vest on, its very difficult to stop running. It’s the last thing you want to do and you feel like you are a total failure and disgrace (in hindsight its not really that bad, but that is how it feels at the time when you are already a little fragile).

The race was a team event with the top three runners scoring for the country (the aggregate time taken to work out who wins the Anglo Celtic Plate). I was sitting in third for our team, which meant even more pressure to keep on going.

In the end I succumbed and took a couple of walking breaks. Probably lap 28 was where I took the most prolonged break…lots of talking to myself out loud here. “Compose yourself, compose yourself” Didn’t really help!!! Sorry if you heard me muttering to myself as you went by.

Lap         Lap Time             Lap Pace

22           00:10:30               00:07:06

23           00:10:40               00:07:13

24           00:10:45               00:07:16

25           00:11:14               00:07:36

26           00:11:46               00:07:57

27           00:12:05               00:08:10

28           00:14:10               00:09:35

29           00:13:10               00:08:54

30           00:12:25               00:08:24

31           00:12:45               00:08:37

32           00:12:30               00:08:27

33           00:12:40               00:08:34

34           00:12:55               00:08:44

35           00:13:30               00:09:08

Ave         00:12:13              00:08:16

My banter with the lap counters was starting to reduce. I was generally grunting as the other runners went pace.

The Finish:
With about 7 laps to go, some miraculous happened. I “ran through the wall”. I took on around 300ml of flat coke, and literally went mental. I just started running again. My stride length returned and I was running with at least some kind of form.  I now started to retake all those people and even lap some of my other main competitors. This felt amazing. Looking at the splits I wasn’t really going that fast (7m40 pace) but geez after 7h00 of running, to turn the legs at all is special. I was pushing hard to the finish, but I was still scared, I still thought the wheels might come off again. Even when I reached two laps to go, I was still worried. With 1 to go, I was still worried and just wanted to get round to the end. But Chris said, “Harry, I want a fast lap” and I couldn’t really argue with that and opened up (well that's what it felt like)! Unfortunately I don’t have the official split for the lap and because the lap times are only to the nearest 10secs it works out my last lap was over 13minutes. But it was definitely faster.

About 15meters to go, I grabbed the England flag and burst across the line finishing in 7h51m21. Less emotional than I thought I would be after all that suffering. But I gave Chris a big hug, it was touching…but I couldn’t have done it without him to help me out.

Lap         Lap Time             Lap Pace

36           00:11:35               00:07:50

37           00:11:30               00:07:47

38           00:11:20               00:07:40

39           00:11:20               00:07:40

40           00:11:20               00:07:40

41           00:11:30               00:07:47

Ave         00:11:26              00:07:44

All in all a great weekend, and to be honest I feel I could write a lot more about the race and the weekend, travelling up to Scotland with the team. But I figure this is long enough for now. A great experience and I look forward to the next time I get a have a go at the distance. 7h52 isn’t disgraceful and I am happy with this as a benchmark to work upon. But I think I could have run maybe 7h30-7h35 yesterday had I run the race different and done a few things differently with the nutrition. But for a first go there is a lot of uncertainty, and this was a great learning experience.

Finally big congratulations to all the other runners, 100km is a long way to run whatever speed you do it in. The volunteers as well, I expect they just as tired at the end of the day so massive thanks to them!

He's struggling...

THE END - Sorry that was long...

Race Your Pace Half Marathon

Bit of a strange first blog post from me. This is quite possibly the first race that I have used exclusively for training. Admittedly there have been races where I have not been operating at my best, but even those races I always thought I would go and give it a good shot.

Having run 40km the day before I knew producing anything fast over the half marathon would be tricky, and also slightly dangerous! Racing the day after this kind of session is asking for injury. So I ended up saying in my head I would aim for sub 1h20 and knew that this would represent a tough workout.

The course for the 'Race Your Pace Half Marathon' isn't particularly interesting. It is 4 and a bit laps of Dorney Lake, the venue for the 2012 Olympic rowing. There are a number of Triathlons and other running races races held here throughout the year, which means over the past few years I have clocked up a number of laps down at the Lake (it's also part of a few of my training loops). I started the first lap at a brisk pace, but was clocking above the pace required for 1h20. I was planning on speeding up as I went along and to negative split the run. Laps 2 and 3, went as planned with a very noticeable speed up, however it wasn't coming easy.  With 3 and a bit laps done (i.e. one lap to go) I was just over an hour, and this was a hour of good quality running. I wasn't suffering majorly but I was definately working. I decided at this stage to 'jog in', I knew the next 5km at this pace would hurt me and I decided today was not a day to suffer, I would save the suffering for another day (i.e. the 100km I've got coming up). I accepted that the 1 hour of running represented a good workout and proceeded with my warm down, which was finishing the race and added an extra 30mins jogging on the end.

When I slowed down, it felt like I was running around a 7min/mile pace, however the fact I was in a race meant even though I was trying to go slow there was something holding me back as I comfortably hit 6m40 per mile. It seems as soon as I finished the race I settled easily into 7m15 per mile pace for the reminder of my warm down!!! I guess I'm a little competitive...

My finishing time was 1:22:25, not fast, but for training and with 40km in the legs the day before. I was happy. Next major race the Anglo-Celtic Plate 100km, but I might throw in a 10km for good measure.

Welcome to my blog!

Welcome to my blog on Ultra running (and well normal running). I plan to share my stories of races, dragging my young body around races against middle aged men (sorry, its true, and you beat me most of the time!)

Enjoy.