24/04/10 - Glasgow Park run - Event 70

I am trying to do the park run at least every multiple of 10. So this was my run for the 70s. I wasn't originally going to run as I wasn't sure if I would be recovered in time after Lochaber the previous week. So I emailed Richard to offer help. He came back and said they've round about got enough volunteers but feel free to run it and help afterwards or we can use you from the start. So Friday night I got the email and decided I would run and give it a go.

My aim for the day was to try and get under 22 minutes for the first time ever and beat my 22.17 PB for five kilometers I set earlier in the year. I have done this event 6 times but 3 of them I was doing it either as part of my long run or just taking it easy. So this was my 4th proper attempt. I decided this time to take kilometer splits but turn the volume off so I wouldn't look at my watch. The first kilometre I knew should be the fastest as it is pretty much flat/slight downhill with a climb at the end. I did it in 4.10 and I felt like I went out too fast but that was the plan and I knew I should be able to hang on for the rest of the race. At the top of the hill for the first kilometer I caught up with club mate Martin Myant. The start suits him as he is a really fast downhill runner. I overtook him though and was surprised when he didn't over take me on the long hill down to the glade. The bottom of the glade climbing back up and round to the lap 1/2 split, I slowed as it is quite a climb back up. I was also beginning to feel my shins and felt I was slapping my feet along the downhills. Something I need to strengthen as I am just not use to going that fast even for 5k.

The fourth kilometer is mainly downhill and I was surprised after when I looked at my split and it was the same as the hilly 3k. I can only think that it was my shins and I slowed down so I know there is room here where I can reduce my PB further. This was the second lap and there was a young gun from Victoria park absolutely blitzed passed me. I actually had to do a double take as I was on the final lap and this guy usually finishes in 16-17 minutes. He must have just been taking it easy today then decided to speed it up a bit at the end. Going up the glade for the final time and for the last k, I was feeling good and overtook quite a few people. Including Ian Goudie who was on his first lap. Usually we would be quite close but he is just coming back from injury and it was just good to see him back out there. I went down the final stretch and saw Chris Parcell giving me a shout down the finish straight as he waited for his missus. Stopped the clock at 21.31! A PB by 46 seconds and to my surprise I finished 51st which is also by best placing in a park run apart from christmas day when I finished 16th out of 30. I thought this might be due to a lack of numbers, but this was 51 out of 300! This time last year I was finishing bang in the middle of the pack but this year I am moving up nicely.

My PB also puts me up with some other Parkrunners Glasgow parkrun PBs. I have now equalled Martin Myant's PB, I am one second off park run directors, Richard Leyton's and 23 seconds off Ian Goudie's PB. I have a bit of a way to go before touching Jacqui and Steven's PBs which are in the 20.40s but it is good to have something to aim for :-)

After I ran and caught my breath back I took over from Richard who was doing registration. It is the first time I have used the new scanners and I am well impressed! Scan the persons barcode, scan their position and that is it! For the barcodes that don't work I had to type in the barcode number but the speed of it all now is so much quicker than finding each name. It was a lot of fun and a good chat in the cafe afterwards. I really can't believe the amount of PBs I have got so far this year. I know there will come a time where it levels out but I going to keep training hard and see what happens.

1 k 4:10.17 4:10.17 6:44
2 k 4:14.98 8:25.15 6:52
3 k 4:32.61 12:57.76 7:20
4 k 4:29.2 17:26.96 7:15
5 k 4:04.38 21:31.34 7:02

What next?

It is a question I have been asking myself for the last few months. After April my schedule for the rest of the year has changed so many times as I keep changing my mind.

May and June were initially the problem months but now all of a sudden they are clear cut. 2 club championship races, Troon 10k in early May and Kilpatrick hill race in June. Not that I am looking to compete for the club championship, I am a long way off that. For me it is just fun, running with lots of people from the club and if I pick up a point or two for the club champs that is a bonus.

The big question really was what direction I wanted to take in my running after Lochaber: Hill running, stick with road running or ultra running. After running the marathon on Sunday the answer became clear. I would like to get some more marathons under my belt. So road running it is. I am still going to do Clyde Stride in July but I am going to treat it as a fun run and run/walk it from the outset and aim to finish. I still have goals for the 'race' but even the gold target is not too taxing as long as fueling goes ok. So over the next couple of months I will try and get 2 longer runs in which will be run/walks and be between 25-35 miles either on the West Highland way and/or the Clyde Stride route.

So the aim for the rest of the year is more half marathons then go for Loch Ness Marathon again in October. I did think about going abroad and doing a flat marathon like Berlin, Frankfurt or Cologne but then I remembered the views over Loch Ness, also I do prefer undulations/hills and it's easier to get to. So my training during the week and the weekends I am not doing one of my longer long runs will be geared towards marathon training.

I looking forward to the next few weeks as first up on the 1st May is the Kintyre Way relay which we now have more than enough for 2 teams pushing on 3! The Troon 10k will be interesting as it is my last PB from 2004 to be beaten and would make 4/4 PBs for 2010! On paper I should do it easily as I've run 10ks in half marathons quicker. So I have set the following targets for the 2 new races:

10k
Gold - Sub 43
Silver - Sub 44
Bronze - Sub 45

Clyde Stride

Gold - Sub 8 hours
Silver - Sub 9 hours
Bronze - Sub 11 hours

11 hours is the time limit so hopefully will be finished before then! Sub 8 hours is based on a run/walk strategy - 20 miles in 4 hours - 5 miles per hour - 15 mins jog/5 mins walk/eat repeat! then adjust strategy accordingly. That is what I am going to practice during my 2 longer outings so see how it goes.

18/04/10 - Lochaber Marathon

photo by Ian Goudie


The Journey to the start of the Lochaber marathon

I got into Glasgow about half 11, had a subway, then went to get the train from Queen Street up to Fort William where I met up with Stephen and Jacqui from the club. I have to say it was one of the most incredible train journeys I have been on. There were parts of Scotland I saw where the only way you could see them was train. The scenery was simply stunning. When we got to Fort William we headed over to registration which was right beside the station! So we got our numbers and headed for the hotel which was the Best Western, right in the middle of Fort William. I brought some pasta with me, so I got the staff to heat it up for me and ate it in my room, followed by a small prawn salad from Tesco. Watched some TV, then went down for a lemonade at the bar with Jacqui and Stephen for an hour then headed off to bed.

I slept really well, getting up at 8 o'clock where I ate 2 muller rices. Then went down for breakfast with S and J. Where I had a bowl of fruit/a banana and rack of toast. Went back to my room, packed up and off we went to the Nevis center again where we had a final trip to the loo and at 10.45 had our race briefing. Which was basically, go on the pavement where you can and don't run anymore than 2 abreast. Also the weather is perfect for running and should stay around 8 to 9 degrees. The guys gave me some immodium which means you shouldn't have to go to the toilet during the race, something I've not tried before, so not sure at the time whether it was the best idea before a marathon but took it anyway. The race started at 11, so by the time we got to the shinty pitch we were lined up and ready to go...

Start/First half

Stephen, Jacqui and myself had the pre-race strategy of 8 minute mile pace and see how long we could hang on. We have all done marathons before so knew we could complete them, so this was about trying to go a bit faster. Due to there being only 400 people racing today and it could have been even less number that finished; it only took 5 seconds to cross the line. Which is good because the race is not chip timed and clearly does not need to be. The first mile was mainly up hill as we headed through a few residential housing estates and onto a cycle path. When I looked at my watch and saw 7.53 for the first mile, we all looked at each other and went 'D'oh'! To fast for a first mile! We were hoping to do 8.30 to get settled. But hey what was done was done so got it out of my head and went on.

We decided to check the watch every mile but pay particular attention to the time every 5 miles. As due to undulations, up miles and down miles, it is impossible to go exactly 8 minute miles every mile. So by doing it every 5 miles you are averaging out the different variations. The first 5 miles was done in 40 minutes and 2 seconds, so pretty much bang on! The next 5 miles was weird as I seem to remember shouting out, another down hill mile, don't worry it is a bit faster. Meanwhile the scenery across the loch was stunning. Also this is roughly where I saw Ian Goudie and Gillian Scott from the park run who gave me a shout which was encouraging. Between 5 and 10, I really was in cruise control and running well. I took on shot blocs every 3 miles and had a salt tablet on the hour. At 10 mile, still well on target at 1.19.42. Between 10 mile and half way, Stephen started to drop off a bit but when we looked back he was still running fine, more just re-adjusting his comfortable pace. So it was Jacqui, a Moray runner and myself in our own wee group. We wondered when we would see the front runners coming back and the Moray runner predicted 11 miles which was bang on. There were 3 of them way out ahead including Robert Gilroy who is a regular winner at the Glasgow Park run. Half way was a guy standing in the middle of the road which we went round and started heading back.

The Second half/Finish

We went through half way at 1.44.51 so again right on pace. We saw Steven after about 30 seconds and he was still running well. He was shouting really loudly say 'What time you go through the half' because he had his earphones up loud, which was funny. Then we looked up to see Ben Nevis and the other mountains covered in snow which was stunning. The miles kept passing but then I could feel the wheels started falling off but I still managed to keep going. As when I got to 15, where I would usually take I shot bloc, I didn't as my stomach was starting to cramp. We went through 15 miles at 1.58.47 so now we were 1 minute and 13 seconds up. Between 5 - 15 miles we did one mile over 8 minutes and the rest were all under with the fastest being 7.40. The sun also turned up a notch on the way back and apparently it was more like 15 degrees. Not the best idea to have forgotten my hat and sun cream!

At this point Jacqui and the Moray runner started to go off ahead. For the next three miles I was averaging about 8.10 miles and my stomach was getting worse. At 19 my calfs started to feel like they couldn't catch a breath and I started to walk and they got their breath back. I knew I had to readjust my pace now, as there was no way i could maintain anywhere near 8 minute miles from now on. So I remembered the back up plan. Due to going through half way at 1.45 that would give me 2.15 to get to the finish under 4 hours which would still be a PB. I still didn't feel like eating because of my stomach so just tried to take on fluid. I remember passing Gillian and Ian again who were encouraging just where I needed it. I remember Stephen passing me, when I was walking and he was shouting at me to keep going. I really did try to keep up with him but couldn't and just fell away. There was another guy Tony who we met the previous day on the train who asked if I was alright. He was amazing as it didn't even look like he was trying. Another guy said run for 50 steps, walk for 50 steps. So that was now my plan. I actually ended up running for well over 200 steps and kept with 50 walking. I was probably running between 9 minute and 10 minute pace when I was running. To be honest I can't really remember much else between 20 miles and 26 miles apart from I was really slogging it out, giving it all I could until my calfs tightened again and needed a break. I turned back on to the cycle path at mile 25 and knew there was not long left. At this point there was harldy anyone around and felt like you were out on your own. But the pockets of support got larger, then I saw Gillian again followed by Stephen and Jacqui as I got on to the shinty pitch. I was so happy to finish and with my PB especially under the circumstances. As Jacqui said, if I can do a PB with a bad marathon, imagine what I could do if I get it right.

Aftermath


After I got my medal and juice. I met up with Jacqui and Stephen to find out how they did. Jacqui did incredibly! She finished in 3.29.30 seconds which is a negative split and enough to secure 3rd place for her age category. Steven also did really well and got 3.40. I ended up with 3.53 which is a PB by 14 minutes. So we all smashed our Peronal Bests.

We hung about afterwards for the awards to see Jacqui get her prize, but had to shoot off to get the train so couldn't see the whole ceremony.

Lessons Learned

What went well:

Pacing - The first 18 miles I paced really well and bang on for a 3.30. First 19 miles in 2.32!? That is the fastest I have ever run 19 miles! I know I have got a 3.30 marathon in me.

When it went wrong - I worked out tactics to keep going and ended up getting a PB

Train - Getting the train is better than driving to longer races as its so much more relaxing and you can eat and walk about when you want.

What I need to improve on:

Food - I'm not sure if it was the salt, immodian or too much food for breakfast that caused the stomach problems. Looking back at Loch ness I took Nuun and shot blocs and was totally fine. As I didn't actually have anything apart from liquids from 12 miles onwards. I think I also had too much for breakfast, I think 2 muller rices would have been enough. The shot blocs contained a minimum amount of salt, the salt sticks could have been taken every 30 minutes and be fine and I took 2 over 2 hours, but I'm not sure how much salt is in Lucozade and even so it is difficult to calculate as I never drank a full bottle. So salt is a bit of a mystery how much I took in and need to work it out better in future especially in training for Clyde Stride. Jacqui and Stephen just took gels and nurofen and were fine so think i'll drop the salt in future and try their strategy.

Long training runs - Reading back, I don't think I actually had a comfortable 20 miler in training. So going from struggling with 9 -10 minute miling in training to 8 minute mile for 26 miles was a risk. Funny thing is my longer tempo runs I did feel comfortable but only got up to 15 mile at 8.15 pace so would need to get my times down. So need to get to 20 miles training runs in 9 minute miles and make them feel comfortable.

Marathon pace - In the last week we did some mile reps around marathon pace. But apart from that I did my tempo runs slower than marathon pace (at which time though I didn't know what my marathon pace was and didn't give it a thought). But I do need at least one session a week at marathon pace for at least 10 miles, as that way I can see how I feel after 10-14 miles at that pace and the answer should be a wee bit tired.

The Start - Like everyone we literally got to the start and off we went. We went out too fast so need to make a conscious effort in future to start slower or at least have a 100 meter jog for a warm up! When I thought about it, I haven't actually ran for 2 whole days then all of a sudden I'm asking it to go eight minute miles. Would I do that in training - no, so shouldn't do it in a race.

Splits

1 Mile 7:52.53 7:52.53
2 Mile 7:49.78 15:42.31
3 Mile 8:08.58 23:50.89
4 Mile 8:06.38 31:57.27
5 Mile 8:05.16 40:02.43
6 Mile 7:56 47:58.43
7 Mile 7:54.46 55:52.89
8 Mile 8:03.76 1:03:56.65
9 Mile 7:51.95 1:11:48.60
10 Mile 7:54.34 1:19:42.94
11 Mile 7:49.93 1:27:32.87
12 Mile 7:46.44 1:35:19.31
13 Mile 7:51.61 1:43:10.92
14 Mile 7:39.57 1:50:50.49
15 Mile 7:57.26 1:58:47.75
16 Mile 8:07.92 2:06:55.67
17 Mile 8:10.66 2:15:06.33
18 Mile 8:07.23 2:23:13.56
19 Mile 8:47.81 2:32:01.37
20 Mile 11:10.11 2:43:11.48
21 Mile 11:00.29 2:54:11.77
22 Mile 11:17.13 3:05:28.90
23 Mile 11:47.1 3:17:16.00
24 Mile 10:46 3:28:02.00
25 Mile 11:10.44 3:39:12.44
26 Mile 10:44.32 3:49:56.76
26.37 Mi 3:18.05 3:53:14.81

What a day and I can't thank Stephen and Jacqui enough for their company over the weekend, it was a great laugh. Also Gillian and Ian, along with everyone else lining the course for their encouragement. Also the marshals and everyone else involved in making it a great event.

Overall, although I was going for a sub 3.30 time I am not disappointed. I am glad I went for it and I know now with a bit more training and a better fueling strategy it is within my grasp. I pleased to get a PB and if you told me a year ago I would have got a sub 4 hour marathon and ran/walk from 19 miles I wouldn't have believed you. So a lot of positives as well as learning points to take from this and it is onwards and upwards.

Lochaber Marathon Training Week 16

How time flies! With the marathon looming here is my last training post for LM and some final thoughts.

Monday rest day. Tuesday went for a 4 1/2 miler with 2 miles at marathon pace which I did 8.02 and 8.05 so again pretty impressive getting that close.

Wednesday rest day. Thursday I was debating with myself whether to go the club or just to my own run but I am glad I decided to go. I just did the 1.5 mile warm up, watched the guys do the session which was 6 times kilometer reps. Then jogged back with Steven and Jacqui doing the last mile at 8 min mile pace.

Our coach and the rest were great offering words of encouragement and talked about tactics. Basically all three of us are going for 8 minute miles and see how long we can hold on for with the first mile at 8.30 pace. It got me thinking about what to do with if I was doing 8.05 - 8.10 miles. It would be easy to speed up and end up going too fast in reaction to running those sort of miles. Such is the small amount of time to speed up to, it would be almost impossible to do. So I have decided in the first 20 miles it has to feel comfortable, no matter what its saying on my watch. From the mile reps at hopeful marathon pace I have done, it does feel comfortable but its all down to what happens on the day. Then in last 6 (which my coach says is the mental half way point) if I have got something left then speed up marginally if I can!

I am really excited now and feeling springy. I am looking forward to everything about this weekend and there will be a full report on Monday with all the gorry details :-)

Lochaber Marathon Training Week 15

photo by Ian Goudie

A bit of a forced taper this week which can only be a good thing.

Monday I was still feeling the effects of Ben Lomond from the previous Friday. Tuesday I tried to go out for a run but was still feeling it a wee bit so did about a third of a mile and called it a day.

Wednesday I was feeling a lot better so went out for a 4 1/2 miler feeling very comfortable increasing the pace as the run went on.

Then Thursday club night was just awesome! It was my last hard session before the marathon so I wanted to make the most of it. It was 4 times long miles in Roukenglen park, a session I have never done before. The first rep, our group which was about 7 of us was very tight and ran it at 7.12 mile pace. I was last in this rep as they all pushed on towards the end. The second rep, myself and another lady who I have not had the chance to talk to yet were at the front and half way she stepped it up and finished in front. This rep was faster at 6.45 mile pace. The third rep I was really finding my stride and felt like my legs were nice and relaxed. This time without realising I was running even faster and came in at 6.28 mile pace. I was getting a bit concerned that I might have gone too fast here and not have enough for the last rep but I decided I would dig in and try and beat it. Our group was reduced to 3 in the last rep because people were doing Tom Scott 10 miler on the Sunday and also some were tapering (like me, lol) for Lochaber. For the last rep I was out on my own for the whole lap and I was surprised how far ahead I was of the other 2. This session was such a booster going into Lochaber next week as I don't recall ever running a mile that quick never mind doing 2 similar in the last 2 reps of a session!

Friday I had a day off. Saturday I helped out at the park run where this week I was doing timer. I like to try and pitch the perfect game when doing the timer. Which basically means that the number of times I click the timer is in sequence with the number of tokens given out. I have managed the perfect game twice, and was 1 out once. This week I was one out again, which is a bit annoying but still 1 out of 268 is still pretty good going! Then in the afternoon I took advantage of the good weather by going out for a 3 miler. I did the first mile in 9 minutes then 2 after each in 8 minutes which is my hopeful marathon pace.

Then today I went to the club I was surprised that there was a number of people there since Tom Scott 10 miler is on and it is a club championship race for men and women. So our group this week was Steven, Jacqui, Jo and Gordon. We went out and through Pollock Park which was just under 4 miles. Then Jo and Gordon went on and did the 11 miles parks run. While Jacqui, Steven and myself turned back and tried to do 3 times 1 mile reps at 8 minute mile pace. The first mile was 8.02, second was 7.57 and the last which was an uphill mile was 7.47 so pretty much bang on! It is funny that the 3 of us from Giffnock that are doing Lochaber are going for the same pace.

So this time next week I will be 40 minutes into the Lochaber marathon! It is a good time to reflect on my training and plan out next week.

Next week I plan to do some short runs at marathon pace, Tuesday, Wednesday. Then go to the club on Thursday and just do the warm up and warm down and watch the session. Friday day off. Saturday I might do 1 mile easy in the morning. Then it is up on the train, register, stay over, go go go.

Right now I am going for a Sub 3.30 marathon which is 8 minute miling. My half marathon in Alloa last month indicates that this is possible so I'll set out at that pace hopefully and see what happens. I would still be delighted to get under 4 hours as that would be a PB. Even if I get more than 4 hours which will mean I probably ran out of gas or something. I would like to look back on it and have at least given it a shot as I know I can complete the distance now having run 2 out of 2 and I really do think that I am more than capable.

In terms of how the training has gone I am pleased. January I was struggling to do any sort of long runs but finished nicely with a 5k pb. But then February came along and I really started increasing the mileage and had a good solid run at the National Cross Country. March started off amazingly with my highest mileage week ever which included a 15 mile tempo run during the week which was one of the best training runs I have ever done. Also in March was my half marathon PB. Due to shoes running out of gas and not having a replacement in time, cut a few runs short which meant I was averaging between 30 and 40 miles a week. So it kind of feels like I have been winding down for 4 weeks. But I have still got my long runs in and doing them with the club I have found beneficial and really has pushed me. My five longest runs have added up to 100 miles which is about right according to magazines.

So overall it has gone pretty well, so looking forward to it!

Also looks like Kintyre way relay is a go go afterall and the club could have as many as 2 teams this year with one member doing the full thing which is something I am tempted to do in the future.

Lochaber Marathon Training Week 14

What a crazy week.

Monday, I was surprised how quickly I recovered from Sunday's long run. So I went out for an easy 10k and it was amazing how effortless it felt even with the heavy snow falling!

Tuesday i wanted to do my last long tempo runs of 10 mile plus. But it was absolutley freezing, very windy and wet. I wrapped up warm but after a couple of miles I knew I had gone out too hard and decided to cut it short to 5 and 1/2 miles.

Wednesday it was back to being perfect weather but typically my trains were screwed so just had to accept I wasn't getting out that night.

Then on to Thursday's club night and it was the Merries! After my rest on Wednesday I was feeling great. I found myself at the front of my group for the whole session. Its weird because on the website the session is down as 'A steady run up and down the hills'. Which implies to me that everybody just goes at their own pace and its a case of see you at the warm down and maybe 2 or 3 from each group would pair off and run together during. But after one of the women said I should have waited for the group to catch up at the top of each hill. I found this a bit strange and would understand if it was hill reps but surely your not pushing yourself if your waiting for people no matter which group your in. I did think about this afterwards though and next time I think I'll just run back so I don't stop. Anyway was a good session and the first time I have finished a session with gas in the tank.

Which was good being Easter Friday the next day so day off. I was lying in my bed on Friday morning thinking I probably won't go out today as feeling tired. But then when I got up and ate, I was feeling good and my legs felt totally fine after the previous night. So I looked outside to see the amazing weather and in a moment of madness I headed north to Rowerdenan. That's right I was going to christen my new hill running shoes. I thought as this was my first hill run of the year, I would take it easy on the way up which meant only running the downs and flatish bits and walk the gradual and steep ascents. On the way up Ben Lomond, there are a few bits early on which are flat and down so I jogged those bits. Then it got steep so I was walking quickly up those bits. Then the snow! At the steepest sections of the climb the snow was knee deep and unless you had been on the mountain before you wouldn't know where the path was. But since this is the 4th time I have climbed Ben Lomond it was fine. The deep snow only lasted for 20 metres twice and the rest of the path was well trampled snow so my shoes gave good grip.



I managed to get to the summit in 1 hour 21 minutes with breaks briefly only to take pictures and talk to a few folk. It was windy on top so I only hung about for a few minutes, had a banana, Then I started jogging down.



I was surprised with how much grip I got with my shoes and was really enjoying it. The deep snow slowed me down, along with a few awkward steep bits but it was great fun and there is a lot of gradual decents where you can let go but I still made sure I wasn't sprinting. I made it down in 56 minutes. So 2 hours 17 minutes altogther which I was delighted with.

The next day I was sore in the top of my thighs and they are still sore today. I have decided that hill running is the alcohol of running during a marathon schedule, especially when you are not use to it. It's just so tempting on a sunny day and you know the hangover is going to be bad but you're just enjoying the moment too much to think about tomorrow. I am still glad I did it though and look forward to more adventures up north. Hopefully like drinking, I'll get use to it and the hangovers won't be so bad!

So Saturday I helped out at the Park run and I was number checker which was good fun. Basically I made sure the timer was in sync with the number given out. Also it was good to see one my friend's wife, Jie doing her first Park run and finishing with a smile on her face as she is using it as training for the women's 10k in March.

Sunday as I say I am still sore so just leaving the running today. It is only 2 weeks now till Lochaber and I am pleased to have got in 5 good long runs already, so missing one isn't going to be a big deal. Day off tomorrow too so I'll probably just go out for an easy run or somewhere else depending on the weather but I'll control myself and not do anymore hill running till after the marathon!