The EnduranceLife Gower Marathon (Pt 2)

(If you missed the first part of my recap of the 2017 Gower Marathon, you can find it here.)

Although it had been fairly windy at the start of the race, I had been able to take my jacket off a few miles in.  It wasn’t really cold, and we never had any rain actually during the race at all, although from talking to friends afterwards, both the ultra runners and the half marathoners got some light rain during their run.

I had wrapped my jacket up into a little ball, encasing my phone, and then jammed it into my bag, hoping that despite all the padding my phone would still track the miles I ran using the Strava app, although I wasn’t too worried if it didn’t.  Annoyingly, this meant that I couldn’t really take any photos out on the course during the day though, and I also never really knew at what mileage point I was on the course.  From the position of aid stations and the pace I knew I was roughly running at I could kind of work out how many miles I had run, but it’s not quite the same as having a Garmin beep to tell you each time you’ve ticked off another mile!  The EnduranceLife aid stations are also quite good in that they display a large board showing what mile the aid station is situated at and how many miles you have until you reach the next checkpoint.  I guess the marshals get these two questions a lot!  Perhaps this is an idea we could nab to add to the ultra checkpoints for Go Beyond events too?  I’ve just put my name down to marshal at Country to Capital again next year.

I had been debating whether or not to wear my new pair of trails for the run.  I say ‘new pair’, – they must have run about 100 miles or so by now – but as my feet are quite wide, I find it takes several runs in a pair of trainers before I don’t feel the pressure across the top of my foot from when my feet expand during a long run.  I paused not long after my fall to loosen the laces over the arch of my foot and tighten the laces higher up instead and this seemed to ease the pressure.

I didn’t stop at the first checkpoint.  There were a large number of people already spread out around the table and I didn’t want to waste any time getting to the cut off point at mile 19.9.  I just dibbed in, grabbed some jelly babies and left again.  I kept trying to work out at what point I was on the course by landmarks and the time of day, as I was still rather concerned about making the shortened cut off time.  We came down a very steep and muddy hill onto a blind bend section of road.  I think perhaps it was at about mile 8.  There was a marshal here – ensuring runners could stop their legs in time before hitting the road.  We turned sharply to the left, took the next right hand road turn and then climbed a stile into a field and were away again.  As I ran down the hill I asked the marshal at what mile point we were at currently.  She told me mile 12.5, with a half mile to go until the next checkpoint.  This confused me a lot.  I know that I definitely had not run 12.5 miles of a course with hills like that in under two hours!  And it then took a further hour for me to reach the next checkpoint which definitely hadn’t been only half a mile away!

EnduranceLife Gower marathon 2017EnduranceLife Gower marathon 2017EnduranceLife Gower marathon 2017EnduranceLife Gower marathon 2017I paused briefly at the second checkpoint to get my water bottle topped up and to grab a couple of custard creams.  I never buy custard creams but after EnduranceLife events I always think I should probably run with them at my next race.

The second beach was much easier and shorter than I remembered and once again I managed to run steadily across the whole distance.  As you come off of the second beach you are greeted by hundreds and hundreds of uneven steps heading uphill through the woods.  They are really tough going and I had completely forgotten just how much they take it out of you at this point on the marathon.  I had not long told another runner that they worst part of this event was over now, with all of the major hills early on in the course!

Gower gully steps in the wood(Picture taken part way up the steps back in 2015.)

I ran up behind a family along the steps and heard them say “Move aside, there’s a runner coming up”, to which I responded in between rather heavy breaths… “I’m not doing much running I’m afraid!”
The journey back down is not much better as you can’t really find your stride with all of the steps being at different heights and lengths.  I was glad for that section to be over!

Soon I had made it to the third and final beach.  You need to run along a rather loose, sandy section before crossing a bridge and making it over onto the full beach.  This section seemed to go on forever.

Gower marathon scenery(Photo from the 2014 event.)

I crossed the bridge at 2:05pm, knowing that the 19.9 mile checkpoint was at the far end of the beach and that official cut off for the race was at 2:15pm.  I wanted my legs to hurry, but at the same time I didn’t want to hurry them so much that they burnt out and I had to keep stop-starting across the sand.  As I saw the time on my Vivofit get ever closer to 2:15pm I figured I could probably blag my way by 5 minutes or so.  Perhaps 10?  My watch changed to 2:16pm just as I pulled off the beach and turned towards the checkpoint.  I had made it!

I paused to top up both bottles here, and having made the one and only cut off in time I rewarded myself with a long walk and a chance to pull my pretzels from the bag on my back.  I’d devoured two Clif bars early into the race, and eaten the custard creams at the last checkpoint, but I’d been craving salty pretzels for the last few miles and daren’t waste the time stopping to rearrange my bag.  The pressure was now off though!  I could walk the rest of the way and would still be ticking off my thirteenth marathon before the day was out.  Having pushed it (although comfortably) I knew I would be in with a good chance of beating my previous time on the course as well, even if I did end up deciding to walk the rest of the way!

After quarter of a mile I was ready to run again, and so held onto my bag of pretzels and set off.  I had passed several people at the final checkpoint, – I’m guessing people who were also rewarding themselves for making the cut off in time!  We then went on to play leap frog a few times for several miles as we took it in turns to pass each other.  Although I don’t have any pictures of the course on the day, we did walk the final 7 miles of the course on the Sunday on our trip over to the pub (and back again!) so I took some pictures then, which I’ll share in a separate post.

The final checkpoint was the point at which I (along with several others due to the poor weather) was pulled last time I ran the event in 2015, and I was surprised how much of the course I remembered having not run this section since 2014.  There are several steep, slippery climbs where you need to use hands to help yourself up, but also a few longer sections of grassy trail where you can make up a little bit of time.

Annoyingly, my phone died at mile 25.3, so I couldn’t take my traditional photo of the ‘One mile to go’ sign.

Gower elevation(The grey is the elevation, and blue line my pace.)

A mile before the finish I saw a familiar shape hobbling towards me.  Kev, the guy who had persuaded me to run my first ultra back in 2013 and who has been super supportive of my running journey ever since made his way back along to track to give me a hug and fill me in on how the others had gotten on in their races.EnduranceLife Gower marathon 2017Kev and another injured runner, Sandra, had been stood on the final mile post for hours, seeing everybody through to the finish.  The other runners from our club had all had a fairly good day, with just Tracey dropping down from the marathon to the half on route as planned, and Tom dropping from the ultra down to the marathon due to an existing injury.

Official time: 7h 03m 53s
Position: 125/129

I had beaten my previous time by more than half an hour.

It absolutely tipped it down just as I crossed the finish line where I bumped into James, the other marathon finisher from our club who had been back for 25 minutes or so.  We waited the worst of it out under the comfort of the marquee before making our way back to the cottages to a cheer from the runners who had already returned back, showered and eaten!  We were the last to return, so once showers were had it was time to really start our weekend away!

Do you like to take pictures during your races?
Have you used the Strava app on your phone to record your runs?

Ugh, a new PB and cake

dsfI’m pretty sure that the three of us came away with food poisoning last weekend. We’d taken Oscar out to a large indoor play area on Sunday afternoon. He was having so much fun, and we were having so much fun watching him enjoy himself that we completely didn’t realise how quickly the afternoon had flown by until Oscar started to whine that he was hungry, and we realised restaurant feeding options were minimal in the area.
It was a quick trip to the nearest one we could find, where Oscar sleepily, but thoroughly enjoyed chicken skewers with sweet potato fries and corn on the cob. Dan also went for chicken, and I demolished a mushroom burger.
Oscar with cornBecause Oscar was so tired he left quite a bit of his meal, which is unheard of for him, so we got it boxed up to take home for his lunch the following day.

The next morning, Dan groggily appeared downstairs for breakfast. By that point Oscar had already been through two nappies, and was about to fill his third. Dan managed to force some cereal down but Oscar just moved his breakfast around his tray looking rather sorry for himself.
Fast forward to lunch and, having not yet sussed out the link between the meal from the previous night and our poorly household, I pulled out the remainder of Oscar’s meal for him to have for lunch. When he once again, did not seem too fussed about eating any of it, I placed it onto my plate instead. Sweet potato fries are my favourite!

Ugh.

They are not my favourite any more. And neither is chicken.  :(

I spent the start of last week feeling rough, with a painful crampy stomach and zero energy. I sensibly decided to take a few days off from running until I fully recovered.  It was frustrating not getting out to run during the first week of the Summer holidays, but I knew that there was a good chance that I wouldn’t be able to hit any of my training paces, and would feel rubbish for attempting to do so in the first place.

The Thursday before had been our club’s annual Pre-Welly 5 BBQ run.  Always held 10 days before our club 5 mile road race, the idea is to check over the course, practice our marshaling and to give everybody a chance to run the event who might not be able to on the day if they were marshaling instead.

After a couple of rubbish BBQ runs in previous years I had a great run last year and set a new 5 mile PB of 45:55.  Although it’s not an official race – but instead more of a social event for our club, it is run on the race route, so I’m counting it as a PB!

Having run really strongly since starting my training using the Hanson’s Marathon Method, and having already achieved PBs in 6 mile and 10k events over recent weeks, I was hoping for another PB this year.

It didn’t start well when I arrived feeling knackered and hungry though.  I instantly had doubts for the run and began to talk myself out of it.

When we first set off I looked around and instantly felt like I had placed myself way too far forward, with runners usually much faster than me.  But my heart rate monitor told me that I could run faster, so I carried on.

Pre Welly 5 BBQ run

I chatted to a couple of people early on in the first mile.  Again, projecting my doubts about a decent time to them.  Kev came alongside me and commented on how well I had been running just lately.  I told him that I was hoping for a good time again that day – perhaps something around 9 minute mile pace.  I could see him trying to work out the math!  We spent several minutes talking before he nipped into a bush following the pre-run pint of Guinness he’d enjoyed in the bar before setting off!

I had sat behind the same people for the whole run until we hit the slight hill at mile 3.5.  Here, still feeling strong, I managed to gradually pull past other runners one by one.  I probably wouldn’t have been able to hold a full on conversation any more, and this ended up being my slowest mile at 9:07.  (So happy that I can say a mile at this pace was my slowest mile now!)

In fact, I ran really consistently for the whole run.  My mile splits were 9:01, 9:06, 8:49, 9:07, 8:50 and then 7:20mm pace for the final 0.09 recorded on my Garmin.

I overtook a couple more runners who I never would have been able to overtake normally in the final mile and then opened up my stride to power through to the finish.  As I headed towards the finish line I struggled to remember my exact PB time, but knew I was in with a shot of hitting it, and so commented to the Group 4 running coach as I came alongside him, who then insisted we run through the finish holding hands.

Pre Welly 5 finish line pic

Watch stopped, 45:33.  A full 24 seconds faster than my previous best!

Despite not really looking it in this pic, I was completely comfortable and was barely breathing heavily at all, able to chat and laugh with other runners whilst heading down the finishing chute.  I guess this picture must have been taken literally as I pulled back from a run to a walk.  You can see the official finish line drawn on the floor just behind me.

Although initially disappointed that I didn’t come very close to 45 minutes, having set myself a rough target of 9 minute miling, I soon cheered up when I checked my watch to discover that with the slight over-distance run I had actually ran an average of 8:57 minute miling!  Hanson’s is definitely doing me some good!

For the first time since the BBQ run has been taking place, we didn’t actually have any BBQs.  Instead, a pizza van.  So I waited in line for my turn to demolish a hot, veggie pizza and sit nursing a drink at the bar.  Very satisfying mid-week and with just one day left of the school term.

So that was last week – poorly sick following a good 5 mile race.  This weekend was a little different again.

I started off this weekend by running Kettering parkrun with Laura whilst pushing Oscar in the buggy.

Kettering parkrun start(Picture taken as a still from a video which was shared with the Kettering Facebook page)

This was parkrun #87 for me and I completed it in 34:25.  I should really count the amount of parkruns Oscar has been to.  He must be coming up to 20 now?
{Position: 196/255 Gender position: 67/108 Age category position: 10/12 }

Kettering parkrun midrun

(Picture taken as a still from a video which was shared with the Kettering Facebook page)

Having come right from the very back of the run and Kettering being a very difficult course to overtake with a buggy, I’m fine with that.  Oscar stayed wide awake for the whole run, gripping onto his Sophie giraffe toy.  Good job, because I didn’t really want to have to keep stopping to pick her up along the way!

I’m hoping that at some point during August I will be able to run a parkrun hard and see what time I am currently capable of.  It’s been a while since I raced a parkrun and I’d like to think I’m a little quicker now.

In the afternoon I headed over to The Garden Deli with Laura and Steph for cake and a catch up.  The cake there is a good.  I went for this lemon and ginger sponge.  I don’t even really like lemon flavoured things.  I can’t stand it when bartenders add a lemon slice in your drink when you go out, but this looked too good not to try.

Lemon and ginger sponge cake

The drinks are also amazing!  I went for a strawberry and vanilla fruit crush and was not disappointed!

Strawberry and vanilla fruit crush

Then yesterday was the actual Wellingborough 5 race.

For the last few years my role at the race has been to direct cars down the driveway and onto the car park before the race begins.  I then take photos of the runners along the first 100 metres of the race, again in the final 200m as well as ensure runners turn safely into the final section along the field at the very end of the race.  There were a couple of other marshals with me at the end this year, which meant that I could take pictures without worrying about where runners were headed.

I love taking photos of the event.

Last year a runner suffered a cardiac arrest during the race and was air lifted to hospital, so it was a sigh of relief when all runners were back safe and sound this year.  The club invited Tom, the runner who had been hospitalised following the race last year to our BBQ run the other week, and he finished at a run/walk along with his wife and one of our members who happened to be a doctor who had stopped and helped him on the day.  He finally got the chance to finish the race route!

Wellingborough 5 trophies

This year I also took pictures of all of the prize winners.  Prize giving always seems to go on for ages.  I couldn’t even dream of ever being good enough to receive a prize at a race.

Welly 5 winnersHow did you spend your weekend?

The final races of the EMGP and a new PB

So, I wrote a post a little while back about entering the East Midlands Grand Prix weeknight series of races which took place during the final half term of school (very inconveniently timed with my return to work!)  There are eight races in total.  I wrote about the Silverstone 10k, Blisworth 5m and the Rugby 6m (PB) in my first post about the series.  I’ll jot down some notes about the second half of the series below.

I wish I’d had a chance to blog about the events sooner though, as I always find it hard to go back and write about a race later on, especially if I race several events in quite quick succession.  I’ll do my best to remember as much as I can about each race, but if you want the events summed up in a few bullet points, see below.

* There were eight races, of which I ran six.

* I PBd twice during the series (at 6 miles and 10k).

* I nearly missed the start of every event bar one due to traffic/leaving late/getting lost.

* Once my watch died before the beginning and once I forgot my heart rate monitor.

Those four bullet points pretty much sum up my last six races!  But if you are after a little more detail, then read on…

Corby 5m

What sort of sadistic Race Director starts a 5 mile road race on a steep hill, and then finishes the race on that same hill too?

The Race Director at the Corby 5 race, that’s who!

If a race starts with a steep uphill, you can usually fairly safely assume that you will be finishing on a downhill, in order to get back to the same spot.  However, the Corby 5 runs up a steep uphill at the start, then has a nice, fairly flat/slight downhill couple of miles, before throwing in a couple of hills and ends by running back up that same steep hill that featured at the start of the race before running through into the car park and across to the finish.

I had only run the race once before – in 2012 before I began blogging – but I still remembered those hills!

Nevertheless I planned on giving it my best shot.  There is a nice downhill section into the village in mile 2, and I took advantage of this, knowing that my legs wouldn’t enjoy the steep climb back up to the finish for the final quarter of a mile!

Corby 5m

Towards the end of mile 4 I hit a hill and couldn’t maintain my heart rate, so decided to walk a short portion of the race.  I chatted to another runner as I broke back into a run again.  The other runner hadn’t run the event before so was quizzing me on whether there were any more hills.  I hate to be the bearer of bad news, but that final hill is tough so close to the end!

As always, my club was super supportive and were all there crowded around the finish cheering everybody in.  It’s much easier to produce a finishing kick when you have everybody in front of you screaming your name!

Official time: 48:14
Garmin time: 48:13
Position: 319/360
Gender position: 96/129
Category position: 24/33

More than a minute faster than when I had run it back in 2012.

Banbury 5m

The Banbury 5m event fell the day after I returned to work full time (I had been in for odd days only before the half term holiday).  Oscar had started full time at nursery the day before and, unsure yet of what time I needed to get up each morning to ensure that I was round and ready to leave Oscar in a state suitable for nursery and me fed, showered, and looking presentable with food for the day meant that I was getting up at 4:15am.  Two days in – by the Tuesday evening – I was already absolutely exhausted from lack of sleep.  Oscar gets up once during the night, and I had been going to bed late to try and get my work complete before morning.  It left me without much sleep and within minutes of arriving home from work on Tuesday I announced to Dan that I would not be driving the 55 miles to Banbury (the furthest distance to travel of all the races) and promptly fell asleep on the sofa, where Dan woke me several hours later!

Harborough 5m

This was a new-to-me event, as both times I’ve raced the series in the past I believe it has fallen on parent’s evening.

For some reason Oscar was super tired when I collected him from nursery.  He whinged and whined every time I tried to put him down so that I could get changed or go to the toilet.  Dan arrived home from work at about 6:20pm and I madly dashed around trying to collect everything I needed for the race and get out of the door.

Unhelpfully, as well as leaving late, one of the roads the satnav sent me down to get to the race start was shut and the satnav wasn’t picking up any alternatives, with the diversion signs being no help whatsoever.  I am so reliant on the satnav when it comes to getting anywhere, so I rang Dan and got him to quickly talk me through what alternative route I needed to take.  Luckily, as navigationally-challenged as I am, Dan is the opposite, so he managed to get me to the car park for the race with three minutes to spare.  I dashed out of the car desperate for the toilet, pinning my race number on as I ran over to the mob of green vests I could see by the start.  Somebody called out to welcome me and I screeched back “Where are the loos?!” before rushing in the direction I was pointed towards!  What a welcome Mary!

Quickest wee in the world (only possible because so many people abandoned the line fearing they were going to miss the race) and I managed to make it to the back of the pack just in time to hear the starting shout.

Not so lucky when it came to my watch though.  I had switched it on to find signal as I arrived, only to see this screen…

Harborough 5 Garmin time…it never even made the start line.  :(

The aim for the race had been to run to heart rate (170bpm) but now I would have to go entirely on feel alone, something which I still haven’t been able to judge very accurately since returning from pregnancy.

In actual fact, I think the first three miles of the race were run at parkrun PB pace (8:35mm ish).  It resulted in a really bad stitch, meaning I had to break into a walk, and then even slow that walk down for perhaps quarter of a mile!  That fourth mile would definitely have been nothing to shout about so perhaps it’s a good thing I don’t have any Garmin evidence of it!  My last mile was strong though.  There was a fairly long, drawn-out gradual hill in the final section, and playing it sensible, I was able to pass several of the runners who had zoomed past me during my feeling-sorry-for-myself walk.  I haven’t had a stitch in years, and it was so, so very painful!

Both the start and the finish of the race were a lap around the grassy field – always difficult to remain strong when your legs are tired, you go from road to thick, long grass and you have everybody watching, but somehow I managed to overtake three runners during the lap to finish in 47m 32s.

Position: 280/312
Gender position: 84/107
Category position: 16/21

Weedon 10k

The one and only event where I made it with plenty of time to spare!  Although as I stood waiting to go, somebody asked if I needed to collect my number, as I wasn’t wearing it!  Quick jog back to my car to find it required!

I hadn’t been able to find my heart rate monitor anywhere in the mad rush before leaving the house.  I normally hang it over the bed post at the bottom of the bed, and when I arrived home that evening I discovered that it had fallen off and gotten tucked under the bottom of the bed annoyingly.  I threw my old heart rate monitor in to my kit bag in a hopeful attempt to be able to have some sort of data to base my pace on, but it is my old heart rate monitor for a reason, and it refused to pick up on my Garmin at all, so I ended up offloading it to another club runner’s husband at the start instead of running with it and annoying me the whole way round.

It was another hot day and it wasn’t until we were stood on the start line receiving the race briefing that the Race Director told us all there would be no water station on the course, as there had been a few marshaling problems.  It didn’t really affect me, as I wouldn’t take any water on for less than 10 miles anyway, but there were a few restless runners around me despairing and wishing they had brought water with them for the race.

Weedon is a race known for it’s tough hills, with a large hill at both 2 miles and 4.5 miles.

Weedon 10k hillsThe first hill always seems short and sharp, and there are people stood at the top cheering, so it’s hard to slow down too much as you have an audience!  I find the second one tougher mentally though – perhaps because it’s getting towards the end of the race by that point.

Weedon 10k(Photo by Barry Cornelius)

A few of the runners around me seemed to struggle a lot with the hills, and one guy asked me after the first hill if there were any more hills on the race.  I told him there was another tough one, although I couldn’t remember if it was at mile 4 or mile 4.5 at that point.  Two marshals stood up by the water tower were also asked by a nearby runner if there were any more hills, to which they responded “See the water tower?  That’s the highest point on the course!”  Although the top of the tower might have been fairly high, we didn’t run up there, and there was still a pretty tough hill to come!

Weedon 10k(Photo by Barry Cornelius)

The end of the race is all downhill though, and once you hit the downhill it’s easy running until the last 200 metres, which head up a steep hill towards the finish funnel.

Weedon 10k

Poor form in this downhill shot though…

Weedon 10k 3

…but clearly I perfected my spot-the-race-photographer smile during this race!Weedon 10k

Official time: 61:22
Garmin time: 61:20
Position: 290/324
Gender position: 73/97
Category position: 18/24

My initial plan had been to run to heart rate (170bpm) but unable to do that I was then happy on a hilly course, on a hot day to come away with a sub 10mm pace time, which I achieved.  It was also a time more than 3 minutes faster than the previous time I had run the event back in 2014.

Weedon 10k 2014 recap

Milton Keynes 10k

This was a stepping stone ‘target’ race for me.  Milton Keynes 10k was where I had achieved my previous 10k PB (58:27) and where I knew I had the best shot of improving my 10k time this year.  The course is fairly flat (if you don’t count the numerous redways) and is not overly crowded with a fast, flat, open finish.  I knew that I was in with a shot of coming away with a PB if I ran a smart race and didn’t get carried away at the start.

It was back to my usual problem of getting there on time though.

Leaving late, combined with a bad road traffic accident on the way meant that once again I arrived with just minutes to spare(!)  The start line is a short walk from the race HQ, and I arrived with just enough time to nip into an empty loo as I passed and tag along with a group from my club who were then walking over to the start.  One of the runners hoping to get under an hour asked me what time I was aiming for and I admitted that I was hoping to PB, but that my current time was 58 minutes.  I got the impression that they planned on staying with me, and I secretly hoped nobody would try chatting to me during the run – I wanted to focus and run strong!  I started chatting to one of the club’s membership secretaries and all of a sudden everyone started running forwards.  The race had begun, without our knowledge and so we hurriedly pressed buttons on Garmins and leapt into action.

Like several of the races, the start line is on a field, and so a wide path of runners set out, before narrowing as we came out onto the road.

I counted steps and also kept checking the numbers flashing up on my Garmin, trying my hardest to ensure they stayed between 165-170bpm.  I was struggling to run fast enough to bring my heart rate up to 170bpm, so decided to aim for 165, and reassess at the halfway point if needs be.

Mile 1: 8:45 – 146bpm
Mile 2:
8:51 – 168bpm
Mile 3:
9:08 – 167bpm

Milton Keynes 10k

(Photo by Barry Cornelius)

I was still feeling strong.  I passed a few runners from my running club who have finished other races in the series ahead of me.  I knew I was on target for a good race, and really did not want to spoil it.  My head kept trying to work out the sums over and over, but I can never work out timing math when I’m trying to run!  At least it kept my mind busy!

At mile 4 a bus drove past quickly through a deep puddle and soaked me and another lady that was running alongside me.

Milton Keynes 10k

(Photo by Barry Cornelius)

Mile 4: 9:20 – 168bpm
Mile 5:
9:06 – 164bpm
Mile 6:
9:12 – 165bpm

As my watch ticked over to 6 miles, I pulled alongside Margaret and puffed out that I was heading towards a new PB, as way of explaining why I was overtaking a runner from the same club.  She pushed the pace up a notch to challenge me further and I managed to keep with her, pushing past just before hitting the final field and managing to finish six seconds in front of her.

Milton Keynes 10k

Nubbin (0.27m): 8:11mm pace – 170bpm

I was obviously super happy and crossed the finish line beaming!  It was several minutes before the crowd I normally finish with began to trickle over the line.  I had PBd by nearly two minutes!

Official time: 56:40
Garmin time: 56:36
Position: 394/456
Gender position: 96/136
Category position: 28/35

My watch shows that I ran an average of 9:01mm pacing over the whole distance, so the obvious challenge to set myself for MK10k next year in 2018 will be to get the pace down to something starting with an 8:xx!

A great way to finish the series!

MK 10k 2014 recap
MK 10k 2015 recap

Overall standings:

11th senior lady (out of 16) with 105 points.

To score, runners must take part in at least 5 events out of the eight.  You are given scores relating to your age category for each race.  So, the first Senior lady is given one point, the next two points, and so on.  At the end of the series, each runner’s lowest five scores count and the lower your total score, the better.  (The winner of the series actually only scored 5 points, as they won all races they entered within their age category.)

EMGP resultsBecause I ran six events, my highest score (Silverstone) was disregarded when working out my total.

When was the last time you PBd?  Was it by much?
What is your favourite race distance?
Have you ever missed the start of a race before?

Weeks 3 and 4 of the Hanson’s Marathon Method

Last week was my fourth week following the Hanson’s Marathon Method* training plan.  Although I’m trying to slot in my runs as best as possible I haven’t stuck strictly to the plan, tweaking it in a few places from time to time as required.  My return to work with a young baby and house improvements still to be made has meant that these first few weeks of the plan needed to be fairly flexible to fit around my schedule.  Once school finishes for me at the end of July then training should become a little easier to slot in though.  (Hopefully!)

The main structure of my training week comes from the book, and I try to follow all advice given from within the pages, with all my paces based on a 4h 15m marathon finish time.  (I am aiming for a sub 4h 30m marathon in October.)

Week 3 planned: (5 runs)
Monday – Off (extra rest day as racing the following day)
Tuesday – Weedon 10k (run to heart rate – 170bpm)
Wednesday – 6m trail run with friends
Thursday – 6x 800m with 400m recovery
Friday – Off
Saturday – 3m easy, followed by parkrun (10:50-11:40mm)
Sunday – 8m easy (10:50-11:40mm)

Week 3 actual: (3 runs)
Monday – Off
Tuesday – Weedon 10k
I accidentally picked up my old heart rate monitor as I madly rushed out of the door.  Old, as in it no longer sends my heart rate data to my watch and so, despite planning to run to heart rate for the race I ended up needing to run on feel once again.  Weedon 10k is a ridiculously hilly course, with two particularly big hills at miles 2.5 and 4.5.  Luckily the race finishes with a long downhill, but the first proper hill of the event really took it out of me for the rest of the run!
Total time: 61:22, which I was happy with on such a hilly course!

Weedon 10k(Photo by Barry Cornelius of Oxon Races.)

Wednesday – 6.19m trail run (12:43mm)
Pace includes all stops and stile climbs!
Thursday – Off
I just did not have the energy or drive to get out for speedwork on Thursday evening.  I replaced speedwork with a two hour nap once Dan returned home from work.  That nap did me wonders.
Friday – Off
Saturday – 2.07m easy (10:45mm), followed by parkrun (28m 53s), then 0.69m easy (10:59mm)
I headed to Huntingdon parkrun on the Saturday, slotted in a warmup and then a cooldown to try and get in some extra miles.
I really want to continue attending parkrun throughout marathon training, but I really struggle to keep the pace consistently easy at parkrun at the moment unless I have somebody to chat to.  I feel like I am constantly battling with myself to not end up racing against previous times I’ve run.  This week I ran parkrun at 9:10mm pace, which is way too fast for my prescribed easy pace of 10:50-11:40mm, and definitely wouldn’t have done my legs any favours.
Sunday – Off
On Sunday I headed to Norfolk for the day with Dan and Oscar to see my parents.  We ended up setting off from Norfolk to return home again a little later than originally planned.  That, combined with a diversion on the way home meant that we didn’t arrive back in Northamptonshire until fairly late, with washing still to be washed and bags still to be packed for the following day.  I felt like I’d already had a fairly rubbish week of training, and so skipped the workout.  (Which I obviously immediately regretted as soon as I got into bed.)
Next week is another week…

Week 4 planned: (5 runs)
Monday – Off (extra rest day as targeting a race the following day)
Tuesday – Milton Keynes 10k (run to heart rate – 165bpm)
Wednesday – 7m trail run with friends
Thursday – 5x 1k with 400m recovery
Friday – Off
Saturday – 3m easy, followed by parkrun (10:50-11:40mm)
Sunday – 12m long (10:29mm)

Week 4 actual: (5 runs)
Monday – 5.19m (11:24mm)
Tuesday – Milton Keynes 10k (run to heart rate – 163bpm average)
PB, PB, PB!!!  I didn’t want to all out announce it beforehand, but I was fairly confident that I would be capable of PBing at Milton Keynes on the Tuesday night.  All the recent extra runs I’ve been fitting in and base building at slower paces has seen my running improve.  My running was set at 8:xx pace for quite a lot of the time that I stuck to my 165bpm goal.  I would never have believed how easy 8:30-9mm pace could feel over a 10k distance this time last year!  My previous 10k PB had also been set at Milton Keynes 10k, two years earlier.  That time I had PBd by 8 seconds, and was ecstatic on the night.  So – imagine my beaming smile last Tuesday evening when I crossed the line in 56m 40s – giving me a PB of nearly two minutes!

MK 10k with Margaret Wednesday – 6.93m trail run (11:48mm)
Thursday – Off
I start off with such good intentions at the beginning of the week, but by the time Thursday rolls round often all I want to do is curl up on the couch and sleep.  This Thursday involved housework until 11pm though.  Boo. :(
Friday – Off
Saturday – Off – we headed to Dan’s parents in Wolverhampton on the Saturday and so it ended up being a rush in the morning to get round in time.  Dan had left his car in Northampton following a work night out on the Friday, so I had to load Oscar up and drop Dan off to pick his car back up again before we headed to the Midlands.  Had Northampton parkrun been on in the morning, all would be fine and I could have slotted my run in, but as it was, the Racecourse where Northampton parkrun is held was being used for something else, so no run was had. :(
Sunday – 5.86m with Oscar in the buggy (12:46mm) AM, 8.05m (11:02mm) PM
The AM run was a substitute for missing the Saturday run, and the PM run was a shortened version of Sunday’s run.  Although annoyingly, heading out in a rush I didn’t check my training plan properly and missed that it was supposed to be run as a ‘long run’ rather than an ‘easy run’, and I should have run at a pace 30 seconds quicker per mile than I did.  Never mind, – can’t win them all!

How was it this sunny already at 7:30am on my run this morning?! #buggyrunning #stanwicklakes #10k

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So weeks 3 and 4 complete now.  My biggest challenge is keeping the momentum going by a Thursday evening, especially as that is a speedwork night and one that I should not really be missing.  I have been racing for the past few weeks though which luckily does keep my legs ticking over, but the East Midlands Grand Prix series has finished now, with Milton Keynes being the last race of the series, so I am on my own again!

My second biggest challenge is keeping the pace slow and steady at parkruns.  It is so, so easy to get carried away and drawn along by everybody else at parkrun.  I can easily zone out and happily run my easy runs at 10:50-11:40mm on my own back at home, but when there are people around, it instantly becomes so much more difficult to do and I end up running too hard on what should be an easy run day.  I plan on getting some parkrun tourism in over the Summer and hopefully I will feel less pressured to run hard on unknown courses with people around who I do not know.

My easy runs are definitely paying off, and are absolutely not ‘junk miles’ as proven by this week’s PB!  Whenever I think about how much effort it is to get out late at night (when my runs so often are nowadays – seriously, if you follow me on Strava you will see that the majority of my runs are 9-10pm!) I look at how much my running has improved and how much easier it is to hit faster paces than it initially was and it gives me that extra little bit of incentive to get out there.

Do you find it difficult to run ‘easy’ runs as slowly as prescribed?
What time of day do you tend to head out for a run?