Round The Resers 2021

Annual Round The Reser local 8km race (300 runners). A good turn out from our club as the organiser is a club stalwart. It's a two lap course but slightly altered this year to ensure maximum covid safety, this meant twice up that stinker of a climb. It's short but sharp, especially second time round. 

We set off in small waves based on 5k times. Having not run a 5k for years I didn't know where to position myself. As it turned out there was maybe only 20 people ahead of me so we all started in the first wave. The small numbers basically meant we were running in small groups (6 max). 

I was with the front of our B group guys who are all younger than me. We got up the first climb easily enough on lap 1 and pushed on through 3km. The group began to split apart after that and another club runner came along with me. We ran strongly through 4-5km until the second lap and the hill again. We trudged up this but it took me at least 30 seconds to slowly recover. Unsurprisingly everyone said they died on the hill second time around during the post race chatter.

Me and my 'companion' got going again and he took a couple of meters out of me up to 6.5k. However the switch-back path decent allowed me to catch up, pull alongside and then pull away from him decisively. 

As my watch lapped 7km I focussed on speed and leg turnover. I also used another runner ahead who was slowing before a sharp left then right kink onto the bridge towards the finish line.

30.13 and 16th overall. 

On a flat course that's sub 30mins I reckon. Very pleased with that. My first race since York marathon 2019. 

I also tagged on an extended warm-up/warm-down which included another big hill back to the car for approx 21km for the day.

Fartlek sessions

Interesting blog post about Kenyan fartlek sessions: fartlek session examples

Some ideas which I will look to incorporate into some sessions specifically for marathon training. 

Progression Long Run

24.3km progression run with Matt S. Conditions good. Cloud cover, nice breeze but warmed up towards the end. 

Started out easy at 5:00min/km and picked it up to finish strong at 4:02min/km. Ankle was a little uncomfortable at times but no pain. 

Aches a little this afternoon. 

Ran the wrong week too. Should have been running week 2 of schedule. Idiot. 

Sleep last night: 11:30pm - 7am

10k easy run this afternoon listening to the latest batting collapse. Activations worked again as ankle was free at the start of the run but got a little sore towards the end which is the opposite of what has bee  happening. I dont think I'm past this one just yet. Easy miles tomorrow with company. 

0130 - 0830 7 hrs sleep. Slept well, woke up once or twice.

0915 - 75.5kg

16k after work. 

Strong breeze. Out and back on canal tow path so shielded from wind. Warm day. 

Did some activations before setting off as ankle still achy. Rotations clockwise and counterclockwise. Some calf raises. Some stretching, lunges. 

Run fine. Easy 8k at <130 bpm. Turned back and did 8k at 140 bpm. 

Felt good. Ankle fine. Eased earlier than last few days. 

Yorkshire Marathon 2019

We got to York for 7:30am and got a shuttle bus to the University as soon as we had parked up at the adjacent NCP. First thing I noticed after getting out of the car was the wind. Upon arriving at the race HQ used the toilets as there was no queue and dropped my bag off. Had to quickly return as I had forgotten my gels.

Zone 1 was almost empty when I got in there so did a couple of jogs down the hill to the roundabout which doubles up as the finishing straight. Then positioned myself just behind the fast looking guys wearing the Nike’s and sporting bony features (i.e. proper runners).

The race started at dead-on 9:30am and I got going straight away with hardly any weaving or start/stopping as we dropped down the hill. I was into my stride immediately and with minimal effort as the fast downhill section evened out the field very quickly. There were a few people accelerating from positions further back but on the whole this was a more than decent start.

I had changed to kilometres only a few weeks previously in training which meant some mental maths had been taking place in the build-up whilst I adjusted to the new unit and paces. The first couple of km ticked by quickly but since I was running to HR (based on the last 3 recent marathons) I knew that avg 158-162 was my range to keep things within.

The first 5km sailed by very quickly with splits ranging from 3:56-4:02 to average 19:57 and 158 HR. I felt I had started well and get into a decent rhythm. The next few km also passed uneventfully as I settled and found myself trying to figure out who was running what pace. Around this point I was joined by a Kendle AC  runner who stuck around and a group of sorts began to form although quickly disintegrated. The next 5km continued smoothly with pace ranging 3:59-4:02 to average 19:59 and 159 HR.

The hill at 8.5 miles cost me 10 beats as my HR rose to 170 momentarily but settled quickly as we continued along the rural roads. I didn’t lose anytime on this hill as I caught in all back on the descent. I didn't notice the wind at all in the first half of the race but I bizarrely do recall a small congregation led by the vicar blessing us as we ran past a small church :)

10-15km in 20:04 160 HR with pace ranging 3:59-4:01 and still running strong. The field had spread out now and I remember commenting that we needed to get into a group for the next 15km so help us a little. It never happened as we all ‘maintained’ and when we did catch someone we moved passed fairly quickly as they were slowing or presumably managing pace.

15km-20km confirmed I was still going along nicely as that passed in 19:59 with 159 HR with pace ranging 3:59-4:01. I reached the halfway point in 85:15, which I thought was a touch fast but not by much. I was still confident the course would not get any tougher than the hill at 8.5 miles.

I think the course got a touch twisty between 20km-25km as we reached the out and back section along the A166 and the first turnaround point where crowd support was excellent. I’ve decided I don’t like turnround points as they mess with my rhythm. This 5km was completed in 20:16 and 160 HR as we worked hard into a now very obvious cross wind which at times became a headwind. At 25km my Kendle AC partner began to fall off, at first to take on a gel, but then a 0.5 km later for good. Psychologically this may have messed me up a little as the grind along that road seemed to take forever and became that little bit more tougher now solo as my legs began to ache and the thought of what was still ahead of me first entered my thoughts.

25km-30km included saying hello to CW at 28km (for me) and the second turn around which again had some great support. This split was a bad patch as the grind on that road took its toll and was completed in 20:19 and 160 HR. However, the signs that I had got through the bad patch were evident despite a couple of splits of 4:10 and 4:08. I was reassured since the other splits were 4:03, 4:00 and 3:58.

30km-35km includes the left turn off the A166 at 32km which was a much needed mental boost to now be heading back to the University and the finish line. My right quad was becoming sore at this point and I began to feel my legs hurting and becoming even heavier. This split came in at 20:46 but HR had dropped to 158 as I now began to maintain pace.

35-40km I remember trying to not look at my watch anymore which lasted about 2km. My form began to deteriorate a little as I began catching the walk/runners from the 10 mile race. As I slowed I focused on passing anyone in sight. My right quad twitched a few times but I controlled it and it didn’t spasm. One foot in front of the other but the desire to stop was huge. I completed this split in 21:50 but HR was dropping all the time and was 156 HR now as I struggled to maintain the effort or the pace.

The final 2 km were 4:35, 4:41 as I desperately wanted that last hill to appear back up to the finish. It duly did and I managed to get up and over it for the very welcome downhill section to the finish line in 2:54:45 for a 37 second PB. No wild celebration or fist pump as that was a tough last 10km.

Whilst initially disappointed I took great encouragement from feedback received and after reviewing the splits it wasn’t too bad actually despite the big positive split. It was more of a gradual decline rather than a big blow up. I think fueling was good with a gel every 8km. I think the legs began to lose strength first which was exacerbated later on by running out of stamina. What I am most proud of is the mental strength I showed in toughing out that last 10km. I never quit and although it got tough I have to be very, very happy with an improvement, no matter how small. 

Vale Of York Half Marathon

We set off nice and early as last year it was a rush getting into the car park. Arrived with an hour to go this year which was far better. That being said I had just completed my 2 mile warm up when the announcer back at the start/finish announced a 10 minute delay. Good event but getting people in and out is an ongoing problem it seems.

After dithering over whether to wear my cap or not (the sun was intermittently shinning) I made my way to the front of the field and was picked out by RW Sub3 contributor Wardi. Not long after I spotted another contributor LMH who was running with a heavy heart due to her unwell pet dog Grace.

We both noted an 80 minute pacer near us at the start which is rare we thought. Also overheard a guy next to me comment this wasn't his A race so a free hit. Interesting I also thought.

I had decided beforehand to run on feel and not look at my watch. This worked reasonably well in the end as I felt strong through 9 miles working well with a group which had formed at mile 7. We took turns at the front and shielded from the cross winds. Good stuff.

We were approx 35 secs behind the 80 min pacer at 8 miles. My eyes began to widen :) However, a horrible 180 turn in the road knocked me off my rhythm which I never really got back. Worked hard to the line but last three miles were 6:19, 6:13, 6:23.

Mustered remaining strength to push in through the line in 81:22. Possibly my 4th fastest half ever (need to check back over results) and considering I have barely done any HM specific sessions bodes well for York. Speed is there at least.

Need to recover well as that was a tough little blow out for sure. 69.5 for the week but I ain't going out for that .5

Easy 70 mins last night which included running a different section through Dukinfield.

Dug out my old Great North run schedule from 2008/9 and will improvise from that up until Christmas in prep for 4 villages half at the end of January.

Tonight I ran alternate pace session: 10 min warm-up, 1 min @MP, 1 min @HMP, 10 min cool-down.

Warm out so short-sleeves and only a slight wind on one section otherwise still. Had trouble seeing the watch so ran off perceived effort.

Effort went reasonably well but ran the MP minutes a bit hard and one or two HMP efforts not quite hard enough. Still, it was 20 minutes of effort and after Tuesday's 30 minutes I'm ok with that as a decent chunk of speed this week.

Averaged 6:27 for MP and 6:04 for HMP. I would be happy with those averages at 4 villages and Manchester.

Tuesday Tempo

Tempo run at Crossford Bridge. Ran with B group which was decent aiming for 6:05 at front and 6:30 at the back.

Felt good after warm-up. Quite a warm night with no wind or rain.

10 miles including warm-up and cool-down with roughly 30 mins of work.

Tempo splits:

6:38 160
6:24 165
6:14 167
6:05 171
6:05 172

Ran away from back of group and bridged to front of group but couldn't recover once I made contact. Luckily only 600m from the end of the effort so not too bad.