An up and down this week. I have been getting far too excited about this marathon and it really all came down to earth with a bump by the end of the week!
My right thigh has been niggling away all week and looking back on my blog over the past 15 weeks it has been a recurring theme. It goes away, comes back, goes away again. You get the picture. I have been applying ice to it and now deep heat so hopefully it will choose to go away next Sunday!
Anyway on Tuesday night it was 12 x 2 mins hills. Which I was quite surprised by given that I was meant to be tapering and this is the toughest hill session I have done yet! I decided that instead of going for 2 mins hills, I would do 400m as that is roughly about the same and means I can see if I am improving. All I can say is what a session! I averaged between 1.48 and 1.52 with the slowest being the first one at 1.55 and the fastest being the last one at 1.44! I really felt comfertable going at a faster pace and with incline all the way!
Wednesday was an easy 5 miler then Thursday was a 3 mile hilly tempo run with 1 mile warm up/warm down. I did the 3 miles in 23.10! with 4 reasonable sized hills and I felt I could have gone on quite comfertably - so I was very happy with that. All three runs, although my thigh was a wee bit niggly, I felt really springy which was reassuring.
Then on Saturday I ran to the Park run in Pollock Park and back, an easy 4 miles altogether, volunteering in between. I felt really groggy and the tradition of having a bad Saturday run was back at it again :-).
Then today I was meant to go out for 12 miles at a steady/marathon pace. I thought this was the perfect opportunity to see if I could run 8.30 pace and have energy left to burn next week. However I woke up and still felt a bit groggy but my confidence was high as I had a great week and I have done tempo runs for 10/11 miles faster than I intended to do today. The first mile however totally drained me. It was straight up Old Castle Road and by the top of it I was huffing and puffing, which is very unusual for me, as normally I'm fine with hills and with the hill work I did this week along with all the other hill work I thought I would be fine. But I clearly set out far too fast, way faster than 8.30 pace. So after running through Linn Park and nearly getting attacked by a dog. I cut my loses and ran back home. At this stage there was no point in totally exhausting myself further and potentially causing mor damage to a niggly thigh. Also I forgot the golden rule I have learnt over the years. The first mile is always the most difficult and if you do it right, you'll be able to up it later. whoops! lol
Anyway I'm still optimistic about next week, although slightly less excited which can only be a good thing as it means I'm calmer! I realise that I need to respect hills a lot more and although I know I am capable off running under 3.45. Loch ness is probably not the marathon to go for it. My original plan was to go for a 1.50-1.52 for the first half. Going by that logic the second half is tougher and could do 10 minute miles and I could get round in about 4 hours and if I was doing well, Sub 3.45 would be on. Now I think its better to do it the other way round. Do the first half 9-10 minute miles then the second half see how I feel. Although I think it would be wise to maintain the same pace until 20 miles then see how I feel. As beyond 20 is still unknown terroritory. But over all its going to be great to be surrounded by beautiful scenery and people who love to push themselves to the limit.
Finally thank you to everyone who has sponsered me and supported me throughout my training :-)
Sunday, 27 September 2009
Sunday, 20 September 2009
Loch Ness Marathon Training week 14
Okidokey Week 14...
Since I did my long crazy run on the Saturday, my rest day was moved to Sunday. Meaning Monday it was go, go ............. go! I went to Pollock Park to do a speed session of 6 x 800m with 100m recoveries, although I think I was doing closer to 900m reps with 1 mile warmup and warm down. The session went well and felt recovered from Saturdays exploits and got quicker throughout the session. Tuesday was an easy 6 miler which I did within in the hour.
Then Wednesday I was ready for my 10 mile tempo run at hopeful marathon pace. This run started badly and got worse. My right thigh was sore from the off but managed the first mile in 8.17, which I was surprised with as I felt I was taking it easy, mile 2 I did a similar time but then it felt like there was nothing left in the tank on top of my sore thigh. So I decided to cut the run short and walk back. A cut short run here and there is not going to affect my overall training, but if I continued on and my thigh got worse I would have regretted it, especially since all the work I have put in to this.
Thursday was another adventure up to Fort William with friend Steven. Steven was still a bit down after falling short of completing the Three peaks challenge the previous week so wanted to take it out on Ben Nevis! So we set off at a brisk pace and managed to maintain it up the whole 5 miles to the summit. It is a pretty easy path, or should I say a motorway! in path terms. It is reasonably wide all the way up and obviously there are steep bits but its pretty easy walking if you've done a few munros before. Made it up to the summit in 2 hours 5 minutes which is the same time it took me to do Ben Lomond which is about 500m lower than Ben Nevis. The views from the top were fantastic! We spent a good half an hour taking it all in....
and then there was the descent, letting gravity take over we were back down in 1 hour 35 minutes. Meaning a round trip of 3 hours 40 minutes.
Took Friday as a rest day and had intended to do an easy run on Saturday. However had a few too many lemonades on Friday night so didn't get to sleep till late and had a lie in instead.
Finally Sundays long run starting at 8am. I did Old castle road hill to start off with then headed to Eaglesham and kept going. I'm still not too sure if I turned back too early or not as there was so many roads turning off that I couldn't remember which one to turn back at. However I worked out if it was the wrong one the maximum lost mileage would be 2 miles, still an 18 miler. However the second half I did pick it up and my time was 3.06.30, so I reckon I must have done more than 18 and closer to 20 miles, as there is no way I was doing more than 10 minute miles for the whole time! So I'll call it a 20 ish!
So that rounds off the hard training with 5 long runs spanning more than 100 miles! and plenty of miles in between. Now its taper time, which means backing off a bit and letting my muscles recover and hopefully peak 2 weeks today! More importantly now the physical training is done, its now time to look at the mental training. This is going through all the possible scenarios on race day, where I want to be when etc. Also a technique I use for long runs is splitting up the run into chunks and only concentrating on one chunk at a time and occasionally thinking a head to the next one. Obviously the hill from Dores has been on my mind and I am visualising myself running strong up it.
Since I did my long crazy run on the Saturday, my rest day was moved to Sunday. Meaning Monday it was go, go ............. go! I went to Pollock Park to do a speed session of 6 x 800m with 100m recoveries, although I think I was doing closer to 900m reps with 1 mile warmup and warm down. The session went well and felt recovered from Saturdays exploits and got quicker throughout the session. Tuesday was an easy 6 miler which I did within in the hour.
Then Wednesday I was ready for my 10 mile tempo run at hopeful marathon pace. This run started badly and got worse. My right thigh was sore from the off but managed the first mile in 8.17, which I was surprised with as I felt I was taking it easy, mile 2 I did a similar time but then it felt like there was nothing left in the tank on top of my sore thigh. So I decided to cut the run short and walk back. A cut short run here and there is not going to affect my overall training, but if I continued on and my thigh got worse I would have regretted it, especially since all the work I have put in to this.
Thursday was another adventure up to Fort William with friend Steven. Steven was still a bit down after falling short of completing the Three peaks challenge the previous week so wanted to take it out on Ben Nevis! So we set off at a brisk pace and managed to maintain it up the whole 5 miles to the summit. It is a pretty easy path, or should I say a motorway! in path terms. It is reasonably wide all the way up and obviously there are steep bits but its pretty easy walking if you've done a few munros before. Made it up to the summit in 2 hours 5 minutes which is the same time it took me to do Ben Lomond which is about 500m lower than Ben Nevis. The views from the top were fantastic! We spent a good half an hour taking it all in....
and then there was the descent, letting gravity take over we were back down in 1 hour 35 minutes. Meaning a round trip of 3 hours 40 minutes.
Took Friday as a rest day and had intended to do an easy run on Saturday. However had a few too many lemonades on Friday night so didn't get to sleep till late and had a lie in instead.
Finally Sundays long run starting at 8am. I did Old castle road hill to start off with then headed to Eaglesham and kept going. I'm still not too sure if I turned back too early or not as there was so many roads turning off that I couldn't remember which one to turn back at. However I worked out if it was the wrong one the maximum lost mileage would be 2 miles, still an 18 miler. However the second half I did pick it up and my time was 3.06.30, so I reckon I must have done more than 18 and closer to 20 miles, as there is no way I was doing more than 10 minute miles for the whole time! So I'll call it a 20 ish!
So that rounds off the hard training with 5 long runs spanning more than 100 miles! and plenty of miles in between. Now its taper time, which means backing off a bit and letting my muscles recover and hopefully peak 2 weeks today! More importantly now the physical training is done, its now time to look at the mental training. This is going through all the possible scenarios on race day, where I want to be when etc. Also a technique I use for long runs is splitting up the run into chunks and only concentrating on one chunk at a time and occasionally thinking a head to the next one. Obviously the hill from Dores has been on my mind and I am visualising myself running strong up it.
Sunday, 13 September 2009
Saab Salomon Turbo X, Mugdock + WHW - 12/09/09
After a week of fun trail running, how could I possibly top it/finish it off?!
How about by running a 10 plus mile trail race followed by an out and back section of the West Highland way?! Ok then! So before the race started, I wanted to treat this more as a long training run and try and do about 22 miles all together, so on top of the race I wanted to try and run to Dumgoyne and back which adds up to approximatley 12 miles I think!
So I situated myself towards the back of the pack and aimed for a pace of about 10 minute miles. The course did not have mile markers so pacing was really just what you felt comfortable doing! I reckon the first couple of miles ish, were all on park paths. I think they do this to spread the field out before all the single track and fun stuff starts! I looked around at one point and saw the marshall at the back bringing up the rear. I never expected to be this far back but surely people had gone out too fast. This was my first time doing the event but looking at the course description and the way it is advertised - it sounds tough! So even though I was doing it as part of a longer run I think I would have taken it easy anyway (I right, lol).
Anyway after 2 ish miles we veered off the path and onto a boggy trail of long springy grass. The first real obstacle was a burn about 2 foot wide and quite deep. People were queueing up to get over it. Some seemed to stop and ponder how to get over it but i just went straight in and got straight back out. Then the route went back through that long, wet springy grass which was so nice to run on before turning back on to the path. The route then climbed up the first hill, but with a slight difference. There were dead trees on either sided and the actual track was up and down, with big puddles on every down. But there was a higher track you could take which avoided some of the puddles. Once reaching the top the hill, we went through more puddles till eventually going back down the other side where I managed to overtake a few people.
Then there was the water station which signified the half way point and I was feeling good. There were a couple of more uphills on the paths before veering right up a very steep slippery hill! people were sliding back down all over the shot. Must have been the shoes, but I managed to get a good grip and strided right up it over taking even more people. Then the second most fun bit of the race. A long trail, up and down through the forest, jumping over logs and the ocassional mud! I then heard music - Welcome to the Jungle by Guns and Roses blasting out! But before I got to that bit there was thigh deep liquidy mud which went round a corner then gradually climbed out of it. I almost fell completely in, but somehow kept my balance.
Then I arrived at where the music was blasting out from. This section is the start of a 1-2 mile section of the most extreme terrain on the course and its also timed with chip mats. The start of it you go into cloud of smoke and you are just guessing you are going straight, when it cleared we were back on the trails. This time the mud was really thick, to the point where I was struggling to lift my leg up and thought I was going to lose a shoe! There were also steep rocky ascents and slippery decents. At one point a women let me past her as I was climbing over a log, forgetting that I was in a mud pit and splashed her, whoops! As the race results show though I did pretty well in this section. Going into it I was 318th going into the Turbo. For the actual Turbo section I did it in 23 mins 18 seconds and was the 236th fastest person to do that section.
After the Turbo X section finished it was all path with a nasty wee incline at the end. Overall I finished in 291st place in a time of 2 hours 2 minutes and 44 seconds. I actually completed the last section of the course between the turbo X finish and the actual finish in 7 mins 44 seconds which was 178th fastest for that section!
What an event! So much fun, I had a smile on my face for pretty much the whole race. Its not about getting a PB unless its for this specific course. Its about getting really muddy, challenging yourself against the tough course and enjoying the wonderful trails around Mugdock Park. You have to be patient at times because there are back logs at some of the obstacle as people try and find there ways round them with out getting too dirty! Trust me, in the end you will get dirty no matter what! I actually did most of my overtaking on the steep climbs and muddy bits. Just because I didn't think about it. I just went for it! At the end of the day the mud comes off.........after about half an hour in the shower! Also the goody bag was superb! An actual Salomon wicking t-shirt, for goodness shakes milk shake, water bottle, energy gel, fruit bar, training log etc etc.........Well worth the money!
Anyway now for phase 2. I dumped my goody bag in the car, had a few fudges and got my new water bottle and headed for the West Highland way which I reckon was about a mile away. I got there after a steep uphill and a very steep downhill. Joining the West Highland Way about the 3 mile mark there were plenty of walkers along the way asking how I got so dirty which was good banter. I decided just to run for an hour out the way and I pretty much got to where the WHW meets the A81 at Dumgoyne, then I turned back and realised I was really beginning to feel it! The first couple of miles back from Dumgoyne were flat which I managed ok, but then the hills got steeper and steeper and I walked every one of them and ran the flats and downs (the one or two that were there!). I was spent and it was really hot, I wish I had more water and thought 750 ml would be enough but not on this day. I got to the 3 mile mark on the WHW and headed up the road to the car park which I knew was only a mile away. But I had forgotton just how steep and long the hill was that I had ran down earlier. I struggled to walk up it! I finished in about 2 hours 18 minutes.
This was easily the toughest training run I have ever done, I have only ever been on my feet run/walking for that long once and that was the London marathon. In total I was run/walking for more than 4 hours 20 minutes. I don't know why I suffered so much in the last 4 miles. Maybe it was my mind, I definetley did not have enough to drink considering the heat for the 10-12 miler on the WHW. It may be because I haven't done a run lasting over 3 1/4 hours. Or it was just because of how technical the whole thing was! Or because i ran/walked 15 miles the day before with nearly 1000 metres of ascent? I don't know but I am still pleased to have completed this run (even with walking) and have my 3rd 20+ mile run in the bag.
3 weeks today until the Loch ness marathon! and planning another hard week this week and then its taper, taper, taper for the final two weeks.
Loch Ness Marathon Training week 13
What a week! This has been the most fun week of the year by far!
After spending the day recovering from the Great Scottish run the day before, I was pumped and ready to go on the Tuesday. Having the week off from work, I decided to take my running to new extremes. My brother and his girlfriend Nic were doing the West Highland way, so I decided to help them out as well as getting some good running in!
Ken and Nic spent the night in Rowerdenan Youth Hostel next to Loch Lomond which is about the 25 mile mark on the WHW. So I met them at 9am, took their bags and shoved them in the car so all they had to carry was day sacks that day. I then drove up to Inveranan (Beinglass farm) which is about the 40 mile mark of the WHW and parked at Drovers in. Steven and Liz met up with Ken and Nic and started walking towards Inveranan. Once at the Drovers I put on my trail shoes and headed the opposite way down the WHW. Straight up a big hill which I managed to run the most of the way up. The trail was so much fun with lots of puddles from all the rain. As I got down to the loch side, although a lot of it was not runnable it was fun going up and down all the rocky bits. I got to Inversnaid, the half way point at 12.10 which was only 10 minutes behind when the gang got there from the opposite direction. In effect it was the longest 7 miles I have ever done taking just over an hour an half, but if you've seen the trail you'd know why. I then grabbed some lunch with the gang and we walked to Inveranan which took just over 3 hours.
The Wednesday I just took it easy and did a 7 miler on the pavements around the south of Glasgow. Was a bit weird after Tuesday's escapeds, so decided to try out my new earphones which wrap around the ear and they were excellent so may use them in the future for easy runs. On all other runs I would barely pay attention to it as either I'm switched off or far too switched on!
On Thursday I thought about doing a speedwork session but then I thought about my schedule for the next few days and decided against it! I headed up to the Kingshouse Hotel in the afternoon which is in the Glencoe region to meet up with Nic and Ken who were just finishing their longest day yet on the WHW, 20 miles! So I had dinner with them and headed up them and headed up to my hotel in Kinlochleven.
On Friday morning I managed to set off running from Kinlochleven and headed up the hill on the opposite side of the Devil's Staircase. Man was it tough! I ran/walked all the way up and there was some breathtaking views. Then there was the fun bit! The descent! Dancing round the rocks and there was opportunities where I just tore down the hillside until I got down to the A82 where I ran round the hillside until Kingshouse Hotel was in sight, which is also where I met Ken and Nic. I reckon I managed about 7 1/2 miles in 1 hour 38. It may sound a little long but with about 500 metres of asecent over 4 1/2 miles! may have something to do with it! I then walked back up and down the otherside of the devil's staircase and headed back to Kinlochleven. Some of the folk on the trail actually recognised me from Inversnaid and stopped short of calling me a complete nutter! haha
and then there was Saturday........ which deserves a blog of its own!
After spending the day recovering from the Great Scottish run the day before, I was pumped and ready to go on the Tuesday. Having the week off from work, I decided to take my running to new extremes. My brother and his girlfriend Nic were doing the West Highland way, so I decided to help them out as well as getting some good running in!
Ken and Nic spent the night in Rowerdenan Youth Hostel next to Loch Lomond which is about the 25 mile mark on the WHW. So I met them at 9am, took their bags and shoved them in the car so all they had to carry was day sacks that day. I then drove up to Inveranan (Beinglass farm) which is about the 40 mile mark of the WHW and parked at Drovers in. Steven and Liz met up with Ken and Nic and started walking towards Inveranan. Once at the Drovers I put on my trail shoes and headed the opposite way down the WHW. Straight up a big hill which I managed to run the most of the way up. The trail was so much fun with lots of puddles from all the rain. As I got down to the loch side, although a lot of it was not runnable it was fun going up and down all the rocky bits. I got to Inversnaid, the half way point at 12.10 which was only 10 minutes behind when the gang got there from the opposite direction. In effect it was the longest 7 miles I have ever done taking just over an hour an half, but if you've seen the trail you'd know why. I then grabbed some lunch with the gang and we walked to Inveranan which took just over 3 hours.
The Wednesday I just took it easy and did a 7 miler on the pavements around the south of Glasgow. Was a bit weird after Tuesday's escapeds, so decided to try out my new earphones which wrap around the ear and they were excellent so may use them in the future for easy runs. On all other runs I would barely pay attention to it as either I'm switched off or far too switched on!
On Thursday I thought about doing a speedwork session but then I thought about my schedule for the next few days and decided against it! I headed up to the Kingshouse Hotel in the afternoon which is in the Glencoe region to meet up with Nic and Ken who were just finishing their longest day yet on the WHW, 20 miles! So I had dinner with them and headed up them and headed up to my hotel in Kinlochleven.
On Friday morning I managed to set off running from Kinlochleven and headed up the hill on the opposite side of the Devil's Staircase. Man was it tough! I ran/walked all the way up and there was some breathtaking views. Then there was the fun bit! The descent! Dancing round the rocks and there was opportunities where I just tore down the hillside until I got down to the A82 where I ran round the hillside until Kingshouse Hotel was in sight, which is also where I met Ken and Nic. I reckon I managed about 7 1/2 miles in 1 hour 38. It may sound a little long but with about 500 metres of asecent over 4 1/2 miles! may have something to do with it! I then walked back up and down the otherside of the devil's staircase and headed back to Kinlochleven. Some of the folk on the trail actually recognised me from Inversnaid and stopped short of calling me a complete nutter! haha
and then there was Saturday........ which deserves a blog of its own!
Sunday, 6 September 2009
Great Scottish Run - 06/09/09
In a topsy turvy week, it was by far the worst build up to a race I have ever had. It took me till Wednesday to recover from an epic hill walk the previous Sunday. Then on Wednesday I got food poisoning and really knocked me out to the point where I was wondering whether I would be fit to run this one at all. Even yesterday I was still feeling a bit rough. Anyway enough excuses :-)
I woke up at 8am and probably felt between 70 and 80%. I got to George Square just after 10pm in plenty of time for the 10.30 kick off. There are 4 different clusters which are distingushed by the colour of your number. The fastest guys were white, next blue, then green and finally yellow. I was in the Blue cluster as I predicted a time of 1.45 which is what I ran the Helensburgh marathon in a month earlier. I knew that I was going to be slower today so I situated myself right at the back of the Blue cluster. There was a couple of guys (probably famous) doing commentary and build up over the tannoy system. Who I have to say were superb! and really distracted me from all the build up tension. It was nice of them to go through the elite athletes one of which had a half marathon PB of just over an hour! It wasn't just this though he also went through the cream of the crop in Scotland, names in which I recognised through My Race and the weekly Pollock Park run 5K. I'm looking forward to the official results to see how they all got on as well as fellow Park Run volunteers.
Anyway to the actual race! The idea of the clusters was to spread out the field. So there was a gap between each cluster of a few munutes. So the whites were off, then it was us.....the blues. Everyone started jogging a good 200m before the line, but I just walked as my philosphy is, your time does not start, until you cross the chip mat. So needless to say I had my own moment crossing the start line by myself! lol. As usual the pace at the start was waaaaaaaaaaaaaaaaaaaaaaay to quick and I didn't actually catch up with the main blue herd till after quarter of a mile. With a few shimmies through the streets we were on the Kingston bridge! What a novelty, 2nd time i've ran over it and the novelty has not worn off! The first mile is always a good indicator of pace and I did the first one in 8.45, so my plan worked as I delibratley started slow and due to the bottlenecks early on it worked out well. The course then heads west along Paisley road west towards Bellahouston Park. Its a nice flat, wide road so it was good to get in a good rhythm. Turning into Bellahouston for miles 4-6 and a nice gentle uphill. Going into 6 miles I was about 51 minutes if I remember correctly so was bang on 8.30 pace.
Then we headed up to Pollock Park, and in just entering it there was a chip mat which I presume was for the 10k mark. It was nice to run round Pollock Park for miles 6 to 8 miles as I have ran it a lot in training and as part of the Park run so I knew what I was in for. From mile 8 it began to hurt a wee bit, but I was in the knowledge that after 9-10 miles it is pretty much flat or downhill to the finish and just as well! Mile 10 onwards it hurt! and I reckon it was definitley down to not being 100% and having not run the week before hand. But I maintained my pace and drilled through it. At mile 11, Richard Gough (Ex - Rangers footballer) was standing at the side of the road waiting for the celebrity relay baton to reach him. So I high fived him and wished him luck! Not that he needed it after he did the 5K Park Run I marshalled at yesterday in sub 22 minutes! And from 12.5 mile onward the crowds were particuarly great, although they were good most of the way round the course. But obviously at the finish it was electric. I finished in a time of 1.48.21 which I was absolutley delighted with given the circumstances. It is my 2nd best half marathon time this year out of 4 and my 4th best half marathon time ever out of 8 half maras.
Overall Great Scottish run is a great race with a great atmosphere. There a pipers at most of the mile points. There is congestion at some points but it still has massive PB potential. The weather on the day was pretty wet and about 12 C, so pretty much perfect running weather. The goody bag and medal are good value. It is not the most scenic of runs but Pollock Park and Bellahouston Park make up for it. Its the 3rd time I've done the GSR and I'll definetley be back for more in future.
Well it looks like after that and a day off tomorrow, I'll be ok to go back to hard training for the next 2 weeks, then its 2 weeks taper - THEN ITS LOCH NESS! WOO, so close now, its getting exciting :-)
I woke up at 8am and probably felt between 70 and 80%. I got to George Square just after 10pm in plenty of time for the 10.30 kick off. There are 4 different clusters which are distingushed by the colour of your number. The fastest guys were white, next blue, then green and finally yellow. I was in the Blue cluster as I predicted a time of 1.45 which is what I ran the Helensburgh marathon in a month earlier. I knew that I was going to be slower today so I situated myself right at the back of the Blue cluster. There was a couple of guys (probably famous) doing commentary and build up over the tannoy system. Who I have to say were superb! and really distracted me from all the build up tension. It was nice of them to go through the elite athletes one of which had a half marathon PB of just over an hour! It wasn't just this though he also went through the cream of the crop in Scotland, names in which I recognised through My Race and the weekly Pollock Park run 5K. I'm looking forward to the official results to see how they all got on as well as fellow Park Run volunteers.
Anyway to the actual race! The idea of the clusters was to spread out the field. So there was a gap between each cluster of a few munutes. So the whites were off, then it was us.....the blues. Everyone started jogging a good 200m before the line, but I just walked as my philosphy is, your time does not start, until you cross the chip mat. So needless to say I had my own moment crossing the start line by myself! lol. As usual the pace at the start was waaaaaaaaaaaaaaaaaaaaaaay to quick and I didn't actually catch up with the main blue herd till after quarter of a mile. With a few shimmies through the streets we were on the Kingston bridge! What a novelty, 2nd time i've ran over it and the novelty has not worn off! The first mile is always a good indicator of pace and I did the first one in 8.45, so my plan worked as I delibratley started slow and due to the bottlenecks early on it worked out well. The course then heads west along Paisley road west towards Bellahouston Park. Its a nice flat, wide road so it was good to get in a good rhythm. Turning into Bellahouston for miles 4-6 and a nice gentle uphill. Going into 6 miles I was about 51 minutes if I remember correctly so was bang on 8.30 pace.
Then we headed up to Pollock Park, and in just entering it there was a chip mat which I presume was for the 10k mark. It was nice to run round Pollock Park for miles 6 to 8 miles as I have ran it a lot in training and as part of the Park run so I knew what I was in for. From mile 8 it began to hurt a wee bit, but I was in the knowledge that after 9-10 miles it is pretty much flat or downhill to the finish and just as well! Mile 10 onwards it hurt! and I reckon it was definitley down to not being 100% and having not run the week before hand. But I maintained my pace and drilled through it. At mile 11, Richard Gough (Ex - Rangers footballer) was standing at the side of the road waiting for the celebrity relay baton to reach him. So I high fived him and wished him luck! Not that he needed it after he did the 5K Park Run I marshalled at yesterday in sub 22 minutes! And from 12.5 mile onward the crowds were particuarly great, although they were good most of the way round the course. But obviously at the finish it was electric. I finished in a time of 1.48.21 which I was absolutley delighted with given the circumstances. It is my 2nd best half marathon time this year out of 4 and my 4th best half marathon time ever out of 8 half maras.
Overall Great Scottish run is a great race with a great atmosphere. There a pipers at most of the mile points. There is congestion at some points but it still has massive PB potential. The weather on the day was pretty wet and about 12 C, so pretty much perfect running weather. The goody bag and medal are good value. It is not the most scenic of runs but Pollock Park and Bellahouston Park make up for it. Its the 3rd time I've done the GSR and I'll definetley be back for more in future.
Well it looks like after that and a day off tomorrow, I'll be ok to go back to hard training for the next 2 weeks, then its 2 weeks taper - THEN ITS LOCH NESS! WOO, so close now, its getting exciting :-)
Wednesday, 2 September 2009
Loch Ness Marathon Training week 11
Best week yet.
It started on Tuesday where I did a speedwork session of 1.5 mile times 3 with 1/2 mile recoverys averaging 12 minutes per rep on quite a hilly circuit. Then Wednesday was an easy 10 miler with as many hills as possible incorporated.
Then Thursday was an 11 mile tempo run! With the first 6 miles being uphill into a head wind so I was delighted to average 8.30 minute miles for the first 6. Then I upped it for the downhill with 2 short sharp up hills mixed in for the last 5 miles coming in at 1.31.04. So it was very pleasing.
After last weeks early morning Saturday long run, I wanted to do it again but this time a 20 miler. I had the added pressure of having volunteered for the Pollock Park, Park run which started at half 9 and volunteers have to be there at 10 past ish. So nothing like a bit of pressure! I got to pollock park at 5.55am and started the run at 6am. The first 8 miles were all up hill, then the next four were up and down. Then the next 8 were mainly down hill with some short steep hills thrown in finishing with a lap of Pollock Park which I included just in case I had to cut it short and not be late for volunteering duties! I made it however in 3.05.59 which is pretty much bang on 4 hour marathon pace! So I was delighted and giving out numbers at the park run finish was a good warm down.
So in total over 4 runs I ran 51 miles for the week! Which is my highest mileage week ever!
Like last Sunday a hill walk was planned for Sunday with good friends Steven and Liz. Steven is doing the 3 peaks challenge (Ben Nevis (Scotland), Scafell Pike (England) and Snowden (Wales) in 24 hours! which is over 3400 metres of ascent!) in a couple of weeks so wanted a challenging hill walk. So we planned to the 4 munros known as the Arrochar Alps or try and do as many as possible! We started the walk at 8am and did Ben Vorlich first, the ascent was pretty straight forward but the descent was steep and tough. After this we crossed the dam and headed up a very steep Ben Vane. When I reached the top you couldn't see a thing! I actually wondered if it was the top as it was just a cairn as oppose to the trig point on Ben Vorlich, but it definetley was the top. We then headed down Ben Vane to the foot of Ben Imme. By this time, time was getting on, so we decided just to go round Ben Ime and head for the ridge between Ben Imme and Ben Narnain where we just headed down the easy path. The walk lasted 11 hours in all and about 1800 metres of ascent/descent. I probably learned more about hill walking that day than any other.
A few lessons
- Know your own strengths and weeknesses and also that of the people you are walking with
- Have back up plans, when things don't go to plan.
- If you are going to do steep ascents and descents train your legs for them!
- And thank goodness I brought a map and compass as often visibility was zero!
The Recovery
On the day I felt ok, but the Monday I was sore! It hurt to walk especially up and down stairs. Tuesday it was still just as painfull and even today! Wednesday! It is still sore but gradually getting better. So needless to say training has been impacted and I have had to miss Tuesday and today's run. But at the same time I almost see this as a blessing in disguise. I am due to do the Great Scottish Run on Sunday so this is almost like a mini taper. Hopefully I will be able to do this and it would be even better to get a light jog in Friday or Saturday.
If I am still stiff i will just light jog it round. If I am ok, I plan to run there and back at about 10 min mile pace (light jog). Then run the half marathon at hopeful marathon pace (8-30 to 9 minute miles).
It started on Tuesday where I did a speedwork session of 1.5 mile times 3 with 1/2 mile recoverys averaging 12 minutes per rep on quite a hilly circuit. Then Wednesday was an easy 10 miler with as many hills as possible incorporated.
Then Thursday was an 11 mile tempo run! With the first 6 miles being uphill into a head wind so I was delighted to average 8.30 minute miles for the first 6. Then I upped it for the downhill with 2 short sharp up hills mixed in for the last 5 miles coming in at 1.31.04. So it was very pleasing.
After last weeks early morning Saturday long run, I wanted to do it again but this time a 20 miler. I had the added pressure of having volunteered for the Pollock Park, Park run which started at half 9 and volunteers have to be there at 10 past ish. So nothing like a bit of pressure! I got to pollock park at 5.55am and started the run at 6am. The first 8 miles were all up hill, then the next four were up and down. Then the next 8 were mainly down hill with some short steep hills thrown in finishing with a lap of Pollock Park which I included just in case I had to cut it short and not be late for volunteering duties! I made it however in 3.05.59 which is pretty much bang on 4 hour marathon pace! So I was delighted and giving out numbers at the park run finish was a good warm down.
So in total over 4 runs I ran 51 miles for the week! Which is my highest mileage week ever!
Like last Sunday a hill walk was planned for Sunday with good friends Steven and Liz. Steven is doing the 3 peaks challenge (Ben Nevis (Scotland), Scafell Pike (England) and Snowden (Wales) in 24 hours! which is over 3400 metres of ascent!) in a couple of weeks so wanted a challenging hill walk. So we planned to the 4 munros known as the Arrochar Alps or try and do as many as possible! We started the walk at 8am and did Ben Vorlich first, the ascent was pretty straight forward but the descent was steep and tough. After this we crossed the dam and headed up a very steep Ben Vane. When I reached the top you couldn't see a thing! I actually wondered if it was the top as it was just a cairn as oppose to the trig point on Ben Vorlich, but it definetley was the top. We then headed down Ben Vane to the foot of Ben Imme. By this time, time was getting on, so we decided just to go round Ben Ime and head for the ridge between Ben Imme and Ben Narnain where we just headed down the easy path. The walk lasted 11 hours in all and about 1800 metres of ascent/descent. I probably learned more about hill walking that day than any other.
A few lessons
- Know your own strengths and weeknesses and also that of the people you are walking with
- Have back up plans, when things don't go to plan.
- If you are going to do steep ascents and descents train your legs for them!
- And thank goodness I brought a map and compass as often visibility was zero!
The Recovery
On the day I felt ok, but the Monday I was sore! It hurt to walk especially up and down stairs. Tuesday it was still just as painfull and even today! Wednesday! It is still sore but gradually getting better. So needless to say training has been impacted and I have had to miss Tuesday and today's run. But at the same time I almost see this as a blessing in disguise. I am due to do the Great Scottish Run on Sunday so this is almost like a mini taper. Hopefully I will be able to do this and it would be even better to get a light jog in Friday or Saturday.
If I am still stiff i will just light jog it round. If I am ok, I plan to run there and back at about 10 min mile pace (light jog). Then run the half marathon at hopeful marathon pace (8-30 to 9 minute miles).
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