Tag Archives: 10k

Run 168 – Bath Skyline #4

Date:  Sunday 15th February 2015 11:00am

Distance: 10.00km

Time: 58:52

Pace: 5:53 min/km

Description: So, 7:30am, lying in bed thinking do I really want to do this?  Get up, go to the club and hope I can get a lift, or get a train and taxi?  Meh.  OK, I’m up.  Let’s get dressed and pack.  As I’m on the bus, I get confirmation that a lift is available.  I get down there and have some time to find some breakfast.  Which is harder to do before 9am than you’d think.  Betting shop is already open though!

So after a ham sarnie my lift arrives.  A pleasant journey to Bath race course with someone who’s occasionally running with TACH and who lived in Germany for several years.  Thankfully it’s warmer today, so no sheet ice to negotiate.  We arrive a bit later than usual, and chat with the other SRC people and Liam and his friend are here as well.

Only 10mins before the start, I do some very quick warm ups (not enough) and pop to the toilet just in time to make it into wave 1 before 30 seconds and the start.  We’re off and I want to be quick here like last time to try to get ahead of as many people as possible before the mud bath.  I manage to close the gap to Tom and Lee for a bit, but then after a couple of km I’m sensing my lack of warm up, energy and that ham sarnie still digesting.  Slosh, slosh, slosh as I bound down the big hill.  It doesn’t seem as fast or as controlled as last time, I’m using bigger strides.  But STRAVA tells a different story.  A very different story.  I smashed that today in 1:52 at 3:27/km pace. (Which almost seems slow as that’s downhill, and I’m doing that on the flat at WISE.)  But last time, I was nearly a whole minute slower on pace.  2:21 at 4:21/km pace.  Wow! Mark, the guy from B&WAC is #1 on this segment, Lee and Tom from SRC are 2nd and 4th respectively.  Only 10s off top place, but that was done at 3:09/km! Nice work.

It’s been cat and mouse with a guy from SRC, I’m just faster on the downhill, but I pay for that on the up hill.  I try to keep jogging, but have to fell walk the rest of it.  Then forcing myself back in to a trot.  Then comes the mud.  Not so much of it this time.  I have quite a gap in front.  There are still really muddy bits, where I think I’m gonna loose a shoe.  But it seems to pass quicker than last time.  However, coming up the hill towards 5k my legs feel like they’re full of acid.  Shit, too much too soon.  Lack of prep, lack of food, lack of hydration, this is my fault.  Similar thing happened at Sugarloaf last year.  It’s flat after 5k, but it just seems to go on and on forever.  I’m dreading the woods.  Eventually they come and I’m still slow in them.  There’s no queue but I get over taken.  Despite being drier, I still don’t trust this ground.  I can’t let go on this.  Going up is still painfully (yes, lower back hurts) slow.  I make it to the top and I’m shattered.  Speeding up as fast as an oil tanker on the flat.  Less confidence on the downhill.  This needs to be under the hour, and it’s looking extremely close.  I’ve just got to keep the pace up.  Approaching the last km I’m starting to catch the SRC guy I’ve been tailing.  As we both get on the final straight I tell him we should be under the hour.  Four minutes to go.  The closer I get, the more I know this should be under the hour.  I’m certainly not comfortable, but I’m not half a second away from death.  I pass a guy who’s just slowed to a walking pace and I tell him to keep going, he’ll be under the hour!  He starts jogging again J  I make it to the finish and see the clock is 58:40.  As I pass it, I know it must be under 59 minutes.  I’m happy with that!  I turn around and the SRC fella comes in and we shake hands.  Great race.

It makes a nice change to get to the tent and be very few people around.  I grab some food and my third medal and head back to the start.  On my way, someone comes up to me and says they recognise me from Pen y Pass.  I recognise him, but it takes me a while for the cogs to turn.  Then his wife turns up and yes, they are the couple from Bristol who were also at the Pen Y Pass YHA in Snowdonia when I was there.  Awesome!  Forgot she is a member of SRC.

I get to start and the others are there.  We cheer in the other runners as usual; “Sprint Finish!”, “Go on, get him!” etc.  We cheer Liam in and 118.  Great atmosphere.  And wearing my SRC Green jacket, it almost feels warm.  Great way to end what is likely to be my last Skyline for a while.

wpid-wp-1424905604429.jpeg

http://www.webscorer.com/seriesresult?seriesid=37065&details=1

https://www.strava.com/activities/255240307/embed/a95c76cddbd1ccd61a5ea031fede47fbe86caa58

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Run 111 – Towpath Series #3

Date: Friday 4th July 7:30pm

Distance: 9.85km

Time: 42:49

Pace: 4:21min/km

Description: Two down, two to go! I’ve been pretty apprehensive all week about this. Probably haven’t carbed up as much as I could have done. But Thursday evening I was reading an article that said that I need 500g of carbs for one or two days before. And that I don’t need to eat MORE, just make sure that I’m eating 90% carbs, and less of the other stuff. Seems doable, as energy seems to be my limiting factor. And I decide to revert from wholegrain back to plain pasta again. Yes wholemeal may be better, but I just don’t end up eating anywhere nearly as much of it as plain. So I figure that plain is what works best for me, and I should carry on. Also interesting to note that three handfuls of pasta gives me much more carbs than a bag of rice. Noted.

I eat well the day before, and manage pasta and sweet potato that afternoon with plenty of time to digest. A little lacking in sleep maybe, but a coffee beforehand perks me up and I’m actually feeling pretty relaxed on the bus. I make it in plenty of time, so I can relax on the warm up run to Greville Smyth and limber up. Feeling good about this. Weather is cool. May see a bit of drizzle later. Good breeze. Perfect.

Nice chat with people as we wait to start. My competition isn’t here yet again thank God. I can concentrate on running this race how I want. I try to get nearer the front, and I’m keen to get off ahead quicker than I did last time, but already people seem miles in front. I’m pleased to keep sub 4:20 pace for the first few km. The race thins out, but I pace behind one SRC runner for a while who has similar pace, and then decide I can push harder. Once past it seems an age to catch up to the next person. The other people are coming back the other way. I reach halfway and the guy says 22:29. That would put me on 45mins. What?! I look at my pace and it’s 4:25. What?! Come on! I’m really pushing here. I get past the guy in front, carried by the downhill momentum. But it seems to take FOREVER to cut the gap to the next group in front. I’m too tired to talk to people much. I feel that I’m stuck in one gear, which isn’t fast enough. Even when I’m only a few meters behind the group, I find it so hard to speed up. In hindsight, perhaps easing off and then catching up may have varied it more. But gaining pace up and down and small incline, I cruise past another SRC runner who says I have better pace. We’ll see at the end I say.

I just can’t seem to gain much, even going up the bridge. Running across the bridge, I know I’m running out of time, and that I should be overtaking people. I will myself closer to the person in front and the increased speed in doing that allows me to overtake several people on the rollercoaster before the field. I catch up to another woman, who kindly encourages me on faster. Amazing.

The SRC crowd is a lot quieter today, and it makes it even harder. There’s a Westbury guy in front. Part of me thinks that it’s pointless trying to catch him. But I keep pushing and edge past him, convinced he’s gonna get me back just like the old Westbury chap from last time. But I see the time, 42:40 and that gives me the impetus at the end I need to push, I wanna be sub43!

I make it! And I don’t feel I need to puke next to a tree. I obviously held back. I’m not gasping as much, and my legs don’t feel as broken as they did in the first race. Maybe I could have pulled 30 more out of that and be where I really want to be. A mixture, happy to have a PB and have momentum again. That 43:20 wasn’t just a fluke! But it’s only 30secs faster, and I need another 30sec before I’m in free air. Sub40 seems more than one race away that’s for sure. Can I do 42:20 in a months time? And If I’d known how close I was, maybe I’d have found that 30seconds in this race. It was perfect conditions! Maybe it will be scorching next time. But I did find it harder with less people to pace and overtake. I was stuck in too slow a gear. But a good pace early on. Need to be faster, stronger physically and mentally.

http://connect.garmin.com/activity/534566288

Run 103 – Towpath Series #2

Date: Friday 13th June 7:30pm

Distance: 10:00km

Time: 45:27

Pace: 4:33min/km

Description: So, it’s absolutely boiling. I haven’t carbed up. And I’m running a trail marathon up the highest mountain in England in two days time. But I want that time!

Today is an interesting lesson in negative psychology, as well as heat. Having pulled such a surprising PB out of the bag a month ago, I struggle to see how I can top that. I’m almost scared to try. My close finish last Monday makes me even more despondent, and I’m worried about who may be here. Today is looking like certain failure.

But I try my best, and have to grab some water on the way round. 45:27 is slower than I wanted, I would have been more comfortable with a 44:30. Being sprint finished by an old guy from Westbury Harriers didn’t feel too great either. Maybe that’s for Monday?

But let’s focus on the weekend in The Lakes…

http://connect.garmin.com/activity/519976795

103

Run 93 – Bristol 10k Race 2014

Date: Sunday 11th May 09:30pm

Distance: 10.0km

Time: 44:40

Pace: 4:28mn/km

Description: The big day! Massive pressure!

30seconds too slow 😦 Pretty gutted.  It wasn’t the underline that I wanted.

Work this week has been really busy.  Was in the office until Saturday evening.  Managed to cook some sweet potato in the office in the afternoons during the week, but didn’t really feel that I’d carbed up much.  Really nervous, so not much sleep.  Up early, three crumpets and jam.

Weather on Saturday was very windy and rainy.  By morning the wind has eased off, but it still looked pretty manky.  But by race start it wasn’t too bad.

The run itself didn’t feel fantastic.  I’m trying to run my fast races this year without energy gels.  My start wasn’t particularly fast, but this felt tougher than my run last weekend.  I should be enjoying the atmosphere around me, but instead I’m just thinking about how tired I’m starting to feel, and I’m not even off the Portway yet.  I get onto the back straight, and Oh My God I wish I’d run this route earlier this week.  I knew this road was long and had a hill but jees! On and on and on.  Still pretty much on pace, but I’m shatterd and so fed up.  I’m running up this eternal road thinking all I want to do is give up, ease up and tell myself I’ve done enough.  Give up.

But I haven’t, so I can’t  Oh Jesus and then theres the hill.  Where’ my final stage mojo?  It finally makes a bit of an appearance once I turn past the corner off the neverending road.  Over the cobbles.  Come on, you might still be okay for time, just keep it going.  Don’t let up.  Round the centre.  Let’s just try and keep up with this guy.  Oh great, another sprint finisher.  The b@st@rd!  Come on.  Last corner.  Finish line in sight, and clock is reading about a minute more than I want to see. Damn.  I cross the line and stop the GPS.  44:42.  Shitty f**ksticks.  30 seconds for Christs sake and I could of had it!  Yet again, so close, but too slow.

I’m in a pretty dumpish mood for at least a couple of days after that.  But I met up with some mates afterwards, who were pleased with their times, so that was nice.  As well as the running club.  But I went home in the afternoon and was a vegetable for the rest of the day.

But in the hours and days that followed, I forced myself to at least acknowledge the positives.  Part of the reason why I think I missed out was keeping to my GPS pace.  That was saying 4:24! Well on target.  And by the end it was 4:22min/km (7min/mile).  But I also ended up running 10.2km, hence the longer time.  So next time, be 5sec faster than GPS pace to be sure!

Also, that’s two runs now at sub45.  I can safely say that I’m back up to fitness after three months off at the end of last year.  I’ve got a better running style.  I DID IT WITHOUT ANY ENERGY GELS! And no water, maybe I should have grabbed some halfway.  I’m closing the gap to my target times.  Am I faster than I was at the end of last summer?  Not sure.  The Towpath 5k and Bristol Half were pretty bloody fast paces.  But this is a great place to be coming in to the start of summer.

http://connect.garmin.com/activity/500771992

Bristol10kroute

Race number 1904:

http://www.runbristol.com/Results/Default.aspx

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Next Round: Towpath Series: Race #1 (10k)

Run 95 – Cheddar Gorge Challenge – 10k

Date: Sunday 18th May 11:15am

Distance: 10.0km

Time: 54:25

Pace: 4:29min/km

Description: I’m standing on the top of the cliff, looking down into the Cheddar Gorge, taking it in and thinking it’s great to be back. The first of the Cheddar Gorge Challenge races, a 10k. It’s tougher than I remembered. The 10k course carried on much further up Velvet Bottom (no smirking) than the half last year. It seemed to go on and on. Knackered myself out going out, and coming back was tough. The Hell Steps were horrific. Would have been happier with a sub 50, but a sub 60, and a sub 55 isn’t too bad all things considered. I just didn’t feel as though I “owned” this as much as last year.

http://connect.garmin.com/activity/505305388

95

http://www.relishrunningraces.com/resources/Cheddar%20Gorge%2010km%20May%202014%20Results.pdf

Run 94 – Towpath Series #1

Date: Friday 16th May 19:30pm

Distance: 10.0km

Time: 43:26

Pace: 4:24min/km

Description: Round 2.  And what a lovely evening.  Running club group photo beforehand. I’ve left the office and come straight here, and I’ll need to go back after.  But I boss this! Even without much carbing up, hydration and no gels.  I was arguably faster last weekend if you trust the GPS (9.85km for this course).  It’s over a minute closer to my Towpath target.

So the race? Pretty bloody good.  I love the Towpath series, and this is why.  I seem to be able to take it steady at the start, you don’t have much choice as things are pretty congested.  It’s a nice route along the river bank under the trees and the Clifton Suspension Bridge. But you get to the halfway point and you’ve been just a touch slower than target pace, which should be good for a negative split.  You’ve been inching up the pace from about 3.5/4k, but you turn and now it’s time to go up another gear.

You now have people running in both directions, so if you’re gonna overtake, it’s got to be opportunistic and quick to avoid a pile up.  Right…space, sprint, in front, ease off, close gap to next person, pace, pace, sprint, overtake, in front…and so on…and so on.  NO ONE is overtaking me, and I’m knocking these people down one by one.  Maybe that’s because I started behind my target pace, but this feels bloody great.  I won’t lie, I still have to ignore the voice that is shouting “give up, ease off” in my head.  All I want to do is stop, curl up in to a little ball on the side of the road and hug a cup of tea.  But if I can just catch up the the next person in front…

I’m so tired, GPS is showing slower pace than last weekend, but if I keep up with this person in front.  And after a short while I’ve had enough and ease out in front.  The worst bits are the long gaps, psychologically it’s so much easier to be pacing just behind someone and then power past.  But I’m on the bridge now and if I can negotiate this up and down bit without falling flat on my face I’ll be there soon.  Bystanders and runners are encouraging me on.  I get to the edge of the park, and all I want to do is run the shortest route to the finish, but around the edge of the park we weave.  It’s this point I dread the most.  I’m exhausted, but the fear of being overtaken by a sprint finisher and a fellow running club runner keeps me pushing until I’m over the line.  I can hear the shouts of “come on Southville” from here.  How far behind me is he? Come on, push. PUSH mother**ker PUSH!!!

I’m through! I’m logged.  My GPS says…says 43!  Holy mother! 43!…43:26! Ha HAA!!  I’m up against a tree trying not to throw up. GASPING for air.  I feel like an asthmatic about to have a heart attack. But 43:26! Oh YEAH!  43:26!  Two weeks ago I hadn’t broken sub47.  Now I’m nearly 4 minutes faster!  4 minutes CLOSER!

But I think the best bit about the whole evening, after getting a couple of cups of water and my breath back, is walking back to the large mob of green garbbed Southville runners screaming “come on Southville”.  The adrenaline is still pumping, and you’re screaming ” go on, get him, GET HIM” at the girl sprint finishing past another runner.

“COME ON SOUTHVILLE!!!”

I bloody love this!

After a brief gathering in the pub afterwards, it’s back to the office to finish the job.  Like a boss!

http://connect.garmin.com/activity/500772000

Towpath Route

http://www.greatwesternrunners.org.uk/index.php/results/2014/483-towpath-results-2014-race-1

Looking forward to a less pressured Cheddar Gorge 10k on Sunday…

Run 92 – Highwood Fast 10k

Date: Sunday 4th May 12:30pm

Distance: 10.0km

Time: 44:46

Pace: 4:29mn/km

Description: Well!…COME ON!!! 😀 😀

There was me, running 5k at 4:25min/km thinking “How on Earth am I meant to keep this up for a full 10k?!”  Well, with a weeks rest, a 5.5km warm-up right before, no gels, no water, I somehow pull 44:46 out of the bag.  FANTASTIC!!  Overjoyed with my first sub 45, my second PB of the year (third if you include the marathon).  Faster? Sort of.  My Bristol half pace was 4:27min/km and Towpath 5k was 4:15min/km.  So I still don’t think I’m faster than I was at the end of last summer, but I’m faster than I was a year ago!

Anyways, warm up was at 5min/km pace, then upped to 4:30 for the next 5k.  Didn’t know how I was gonna maintain that for another 5k, you’re so tired.  You desperately want to stop and give up, but that’s accepting DEFEAT, and the desire to beat that time, or get as close to it as possible, keeps you going.  You notice your concentration lapses, so you have to keep refocusing on running technique to stop it getting sloppy.  The new running style really seemed to work, it’s like bouncing on air, and no jip from the calves this time.  Exhausted, you keep trying to increase your pace a bit, you see your average pace coming down, you go for longer, the pace keeps getting better and you realise that you have nothing to loose by pushing hard until the end.  I’m below 4:30 with only a few hundred meters to go.  I know it’s gonna be sub45!

Now I just need to kill the remaining 47seconds next weekend and I’ll be happy!  The buzz of the day, a gentle week and carb loading should hopefully make it possible despite the dodgy weather forecast!