Following Sunday's race, last week's running comprised just easy five-mile runs on Tuesday, Wednesday and Thursday. Having then taken Friday as a bonus rest day, and knowing I won't be able to get out tomorrow, the pressure was on today to get some quality miles under the belt.
Luckily I was joined for my run by Lee, a man who finished over three minutes ahead of me at the Fred Hughes 10 and clearly a chap unfamiliar with the concept of nine-minute mile pace.
I had in mind a 10-mile(ish) loop taking us out in the direction of St Albans before bearing left opposite the pick you own farm. The plan then was to follow the path over the railway, skirt round Heartwood, and down to Sandridge. From there we would continue the loop round hopefully coming out towards the east of Wheathampstead. I’d done a similar run a few months ago with Niall and so although only vaguely familiar with the section between Sandridge and Wheathampstead thought I’d be able to pick it up OK.
Needless to say I didn't. Close but no cigar. We came to a road crossing. I should have gone right. We stuck to the trail. Next thing I know we're at Nomansland. Oh well not what I intended but not a disaster by any means.
Up until now the route had been reasonably flat - a few ups but all very gradual and hardly noticeable. So it was only after six and a half miles that Lee played his trump card: he doesn't slow for hills. Oh no - quite the opposite. He accelerates. Apparently this is something he picked up off Simon (thanks mate). So that made the last few miles fun with noticeable less talking (well from me at least).
Back to Harpenden via Southdown (Lee's idea - I think he was keen to run up Crabtree Lane) and home gave me just over 11 miles on the watch. Average pace was 7:48 although the uphills were run much quicker. Day off tomorrow and then back to speedwork next week. And, at last, maybe some warmer weather...
Saturday, 13 March 2010
Sunday, 7 March 2010
Milton Keynes Half Marathon
So today was the day: Milton Keynes Half Marathon 2010 (incorporated into the all new Milton Keynes Festival of Running).
Race routine: sort gear out night before, get up an hour and half before need to leave, porridge with honey for breakfast, Strong coffee, pack banana for eating an hour before race start and we're done. Oh yes and sunglasses.
This year the MK Half start moved from the Open University to the city centre outside Xscape. There was also a new course, although eight miles mid race follow the old route up round Willen Lake. That meant we now benefited from a downhill mile at the start. However what goes down tends to come up again (and I'm not just talking about your tenth pint) so the last mile was up (more about that later).
At the start I made my way down the side to almost the front, jumped the barrier and started looking for Dave from work. Instead I found Aro Runners Lee and Hannah which was a nice surprise.
Just after 10am a rather pathetic hooter was sounded and we were off. Lee and Hannah disappeared into the distance, not to be seen again until the finish, and I was left to set my own pace while avoiding the runners dressed as smurfs.
The run turned out to be hard. The wind was forever changing direction (or maybe we were changing direction) and it seemed we were always on either a slight incline or decline. Almost every time I glanced at my watch it told me I'd slowed to seven minute mile pace and so I had to make a conscious effort to push and get back to something nearer my 6:52 target. And that final mile - it was murder. And it wasn't just me. My split for the mile was 7:20 and it wasn't as if anyone overtook me. Everyone was dead. A couple of guys were walking - you can't believe how tempting it was to stop and join them. Finally, with the finishing announcers voice getting louder we got to the top and about 200m of flat to the finish.
And my time: Gun to finish 1:29:34. Chip time 1:24. Phew - done it!
And hat's off to Hannah (1:28:04) and Lee (1:28:31) too. Top running guys -well done.
But back to me. Delighted with my results I couldn't resist sending text to all my running buddies past and present. I've been trying to break 1:30 for two years so I wasn't in the mood to keep it to myself!
Mile split times for those interested were 06:33, 06:44 (average over miles 2 and 3 as missed 2nd mile marker), 6:37, 7:05 (wake-up call!), 6:43, 06:53, 06:49 (again average over 2 miles), 6:42, 6:40, 6:59, and finally 07:20. See I told you that last miled was hard!
Race routine: sort gear out night before, get up an hour and half before need to leave, porridge with honey for breakfast, Strong coffee, pack banana for eating an hour before race start and we're done. Oh yes and sunglasses.
This year the MK Half start moved from the Open University to the city centre outside Xscape. There was also a new course, although eight miles mid race follow the old route up round Willen Lake. That meant we now benefited from a downhill mile at the start. However what goes down tends to come up again (and I'm not just talking about your tenth pint) so the last mile was up (more about that later).
At the start I made my way down the side to almost the front, jumped the barrier and started looking for Dave from work. Instead I found Aro Runners Lee and Hannah which was a nice surprise.
Just after 10am a rather pathetic hooter was sounded and we were off. Lee and Hannah disappeared into the distance, not to be seen again until the finish, and I was left to set my own pace while avoiding the runners dressed as smurfs.
The run turned out to be hard. The wind was forever changing direction (or maybe we were changing direction) and it seemed we were always on either a slight incline or decline. Almost every time I glanced at my watch it told me I'd slowed to seven minute mile pace and so I had to make a conscious effort to push and get back to something nearer my 6:52 target. And that final mile - it was murder. And it wasn't just me. My split for the mile was 7:20 and it wasn't as if anyone overtook me. Everyone was dead. A couple of guys were walking - you can't believe how tempting it was to stop and join them. Finally, with the finishing announcers voice getting louder we got to the top and about 200m of flat to the finish.
And my time: Gun to finish 1:29:34. Chip time 1:24. Phew - done it!
And hat's off to Hannah (1:28:04) and Lee (1:28:31) too. Top running guys -well done.
But back to me. Delighted with my results I couldn't resist sending text to all my running buddies past and present. I've been trying to break 1:30 for two years so I wasn't in the mood to keep it to myself!
Mile split times for those interested were 06:33, 06:44 (average over miles 2 and 3 as missed 2nd mile marker), 6:37, 7:05 (wake-up call!), 6:43, 06:53, 06:49 (again average over 2 miles), 6:42, 6:40, 6:59, and finally 07:20. See I told you that last miled was hard!
Tuesday, 2 March 2010
Last One
So today was the last training session before Sunday's race. Both the FIRST and Runners World schedules agreed on 400m (make that 90 seconds) reps. OK so perhaps it's a little late in the day to start following a training schedule but as Tesco say "Every Little Helps".
It was sunny with little wind so the Victoria Embankment was the only place to go. And not only me - it seemed every lunchtime runner in London had decided on the same.
Eight reps with full minute recoveries (easy for me to keep track) were the order of the day. Lots of dodging in and out of tourists and other runners kept it all fun while trying not to twist or turn anything that shouldn't twist or turn.
Given my current form I think I'll struggle to beat Kenny in the Berkhamsted Half Marathon on Sunday as he is both stronger and has greater endurance. And beside that I'll be 25 miles away at the time running the Milton Keynes half!
It was sunny with little wind so the Victoria Embankment was the only place to go. And not only me - it seemed every lunchtime runner in London had decided on the same.
Eight reps with full minute recoveries (easy for me to keep track) were the order of the day. Lots of dodging in and out of tourists and other runners kept it all fun while trying not to twist or turn anything that shouldn't twist or turn.
Given my current form I think I'll struggle to beat Kenny in the Berkhamsted Half Marathon on Sunday as he is both stronger and has greater endurance. And beside that I'll be 25 miles away at the time running the Milton Keynes half!
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