Race Report Greater Manchester Marathon

I haven't written anything in a while, mainly as I haven't done all that, or at least all that well. But one of my major goals for the year came up, the marathon. The aim? Sub 4:00.

I don't do many marathons (funnily enough) as chances are few and far between, so I was keen to make this count.

Prep was on and off, with some injury issues I mentioned before, some weekends and races lost to the snow, including a 20 miler which was to be a main warm up event. However I did manage a decent 21 mile run at a pace I didn't really expect to keep up (8:33 p/m).

Arrived at Manchester nice an early the day before, ate well, drank water, I was as set as I really could be I think.

The targets were simple, only 1 and it was make my finish time start with a 3. An 03, 30 hours would be a poor run. I sought out the 4 hour pacer, but it all looked quite busy (popular target, plus pacing celebrity Paul Addicott on duty), so with encouragement from the wife, I joined the wife I joined the back of the pen in front and thought I'd drift back at some stage.

The gun went, I of course didn't for some 6 minutes but we were underway, adrenaline peaked... it was time.

First 10k

Be sensible now, I thought over n over. 4:00:00 is about 9:09 a mile. So why am I doing more like 8:30... busy roads kept me in check a bit but I was ahead of target and creeping a little faster. Through it in 53:47, 4 hour target being 56:51 (even) - 3:14 up!

Up to half marathon

Continued feeling good, creeping a little faster maybe. This section felt a little more... inclined than I remembered and the actual half marathon point had moved, so changes had been made at some point. But still feeling comfortable and happy and creeping faster, I soldiered on reaching 21k in 1:52:02, 7:58 ahead of schedule, if schedule was even. As I expected to crash in the second half, I didn't think even would work.

To 30k!

...or a bit short of 20 miles if you will. 20 miles was when, in my head, the world would end and I'd be clinging on to life. Especially as it was around a county-ish bit (Carrington?) where I was pretty much defeated last time.

Mile 19 saw a frankly stupid 'challenge' to do a mile quicker than your average pace, which I managed it!

The  marker for 20 came up and I expected the worst, I was almost waiting for my body to give up, but it didn't. I still felt good and I pressed on... very aware only 10k to go.

Mile 24

OK things got a little rough here, but with only 2 miles left, I had the ability to 'dig in' and pretty much hold pace. The final straight is torture, You can see teh finish but you're still quite the way away... seems to go on forever... but then

Finished!

So, how did I do...

A negative split extravaganza of a time, 3:43! (1:52 - 1:51)

Very happy camper. I had far more stamina than I expected, I think I got fuelling right and the weather was awesome.

Can I retire now?

Next up is the 6 mile Parc Bryn Bach race then it's Ultra time!

Everything works!

Well I've been injured, I've been ill but today, after failing to run comfortably for almost 2 weeks, I got going again!

Sadly not in time for Gwent League which I missed last weekend, but plenty of races coming up!

I've been stretching, kind of like:


Only imagine a middle aged, overweight, graying bloke doing it for accuracy. This hurts a bit, but not like the sports massage did!

The weather felt warmer, I had a solid plan to stay flat, moderate pace/effort  and within easy reach of the car just in case everything went wrong and before I knew it it was 3 miles deep and headed down the Trevethick Trail, which isn't flat, but was fine.

It was a little further and maybe a little faster than I went for, I'll take it as a win, maybe I'll try something a bit faster over the weekend.

Route!


Main feeling on getting back to the car was relief, I've lots coming up and need to get the training done, or I'll have a very unpleasant time.

Right I'm off to stretch again

Sports Massage time!

My leg hasn't been right for a week now. I ran parkrun Saturday and it hurt, lots, so my time was crap.

I ran my club session Tuesday and midway through the 2nd rep (of 4 x300m, 500m, 1k) I knew I was done and hobbled my way looking sad back to the car.

Not practical while a) training for a marathon b) training for an ultra marathon and c) trying not to be fat.

So... today I ventured in to the relative unknown of a sports massage after receiving many recommendations for the same guy. Well, I've little doubt it's helped but, well I'll leave it to Captain Hammer there:

Ooof there were a few sore moments, but for the greater good and all that. Best part is he was relatively easily able to identify the problem as being in my glute/hip flexor and give me stretches to get it going long term.

I had muscles etc rubbed in places I didn't know I had anything and every one was sore! I'm fine now but am very aware (as he told me) I'll be sore tomorrow!

My knee has always been a bit of an issue and I really hope this will help me out going on. Downside at the moment is I've not run really all week, I won't be fit for parkrun tomorrow and it's 50/50 or so if I'll be fit for fixture 4 of the Gwent League in Pontypool Sunday.

I'll keep an eye on myself but not liking my chances.

Bigger picture time, think was a nice positive experience (tap me up for the recommendation, this guy was really good!) and long term I'll be better.

Onwards!

January review - First month down!

As well as the various time targets I've set myself this year, I also plan on running a grand total of 1,000 miles! Far more than I did last year but I think it's achievable.

Well today is the last day of the first month! To hit my 1000 mile target I should have at least covered 84 miles, to make up 1/12th of the overall distance. MATHS!

This month I ran 3 races (2 of which were parkrun so not really races) and ran on a total of 26 days from the 31, covering 114 miles and just under 7000ft of elevation!

Well ahead of schedule so far!

I ran 2 PB 's at:

5k -         was 21:05 now 20:50
8 Mile -  was 63:03 now 56:59

and hit 1 goal by going under 60:00 in the 8 mile race (Lliswerry!)

Somehow my Runbritain ranking handicap thing has dropped down to 8.8!

Overall happy with the month!

Post race - Lliswerry 8!

I like the Lliswerry 8, did I mention that?

It was my first race last year and I exceeded the expectations I set out for myself comfortably, it was my first race of this year and I'd upped my expectations, but happily I also managed to ease past them!

The route was different this year and I definitely preferred last years route, but it still presents a fairly flat, fairly fast 8 mile race through some fairly pretty scenery!

New experience this year as I placed myself in the sub-8 min/mile pen, as opposedto having to walk to the back like last. But honestly by the time it was time to go everyone had moved up.

Photo by Robert Gale on flickr

Started well, if a little fast and got through the first half well ahead of my 60 minute target. Downside being before the race I had felt a little pull of something in the front of my right leg, past half way I felt it a little more and wasn't 100% comfortable, but I don't think it cost me any time...

Carried on well under 7:30 a mile until hit the turn for the last mile, the encouragement was strong here and I kicked on and put in a good last mile back to around 7 mins, not that strava shows that as it messed up...

got passed on the final straight and wasn't having that, so broke with my plan of getting to the end sensibly and bolted the last 200 yards, but i got the place back...

So, how did I do?

Aim was A target of 58 mins, should do target of 60... I got...56:59!

Very happy, ran much better than even my 5k PB the other week. Onward and upwards now to my next race... which isn't til March on my own, but 2 team events in Feb!

Also means I can officially cross the first of my 2018 targets off!

Merthyr parkrun / Lliswerry 8 preview

It seems I'm in the midst of a busy weekend.

I like a run before a race, and this weekend sees me taking on the Lliswerry 8 in Newport Sunday. So I thought my few miles may as well be a gentle jaunt round my former stomping ground of Merthyr parkrun, run it in 23 or so... warmed up and checked everything works.

Problem is I never really committed to that and part of me was ready to go for it.... As a result I kind of caught myself sitting between the two (e.g. forcing myself to sit on one guys shoulder at a respectable but not fast pace, until I had a rush of blood and passed...)

I finished in 21:11 which is reasonable on a slowish course for 3rd place. 

I think I should be set up decently for Lliswerry.

I like this race, it was one of my favorites last year and I ran better than expected (63 mins) last time out. Tomorrow I'm hoping for an improvement, as there's little doubt I'm in better shape than I was at the time.

Hopefully I can go around 58, but my main target is 60 mins. That would be my first target of the year crossed off. Exciting times!

People of Newport, I will see you on the morrow!

'Race' Report - Penallta parkrun #131

I like Penallta parkrun. Of all the parkrun courses I've ever run (4) it may very well be my favourite, but I'd not run it in a while (just over a year) with my Merthyr exploits taking over and a lack of free Saturdays prior to that.

As a result, the course had missed my somewhat improved form of late, with my best round there being 23:47... in 2016. My last time out was 25:24... not sure where I was that day.

After recent failed attempts to run a parkrun (damn you ice!) I was determined to give it a crack and just about made it this morning, sadly this cut into my warm up, but still got some in. I got to the line, quick chat with Ian, one of the core team there and an all round nice guy, showed me the parkrun ropes back in the day, and I was ready to go.

The hopes were to definately improve that CR, and maybe get in the 21s so my parkrun course bests look more even. I kind of thought maybe sneak a PB as it is a little quicker course than Merthyr, but didn't build myself up as Nos Galan wasn't great and was probably faster again.

Started well, maybe a little fast and after the first k-ish I settled myself down to try and keep things even. There is a little climb, and my memory had let me down as I didn't realise how far it was along a section of the path, but I got up there then tried to use the down. All going well.

Round the top of the course I had a little flap, of course I did, I always do, convinced I had gone off to fast (maybe a little...) but I held it together uncharacteristically well! But morale boost when I hit the turn of the junior course as I suddenly knew, 1k to go, so built it up as best I could from there, ending with a borderline sprint to hold off a couple of people who were gaining.

Looked at the watch... 20:50...

Noooo, it can't be!

I've been faster on a treadmill of course, but in the 'real world' that would be a PB. Let's not get too excited... I'll wait for the real results.

Well it was...


Whoop PB!

15 seconds off and under 21 mins for the first time. 50 more second to go for my target. It's coming!

Running every day

So Run Every Day in January is a thing, and it's pretty much half way! Also, I've already failed after having a bit of knee soreness so missing a day to ensure I was fit for a Merthyr Half Marathon training run.

So far my month has looked like this:

So far it's taught me a few things, mainly:

• I need rest, I'm not that fit and running every day is hard. I've used shorter runs or runs with my daughter as kind of rests. Not every run has to be a long one!
• I'm strangely determined. I can get up and run, even a short way even when I really can't be bothered,
• I need more running kit, flying through the stuff running every day!

So far this month, it has pushed me a little further with a total of 61.9 miles, currently ahead of my 1000 mile for the year target! But after 2 weeks, let's not get excited!

Also, why do these things in January? I know it captures the new year, new me types and people setting off after big totals for the year, but equally it captures the darkest, coldest, least hospitable time of the year.

I think I'd do far better on a RED June challenge!

Inclusivity

Last night I had a bit of a rant on twitter after coming across a conversation which, p'd me off ever so slightly...

Some runners elitism makes my blood boil! Just cos I'm not running 2:45 for a marathon doesn't mean I don't deserve to be there. Anyone of that attitude following me, kindly stop now.

— Andrew Driscoll (@thatrunningguy_) January 9, 2018

Now, I think I've made my point there, also absolutely unprecedented levels of engagement! As it was all in agreement I think I've struck a nerve!

My point of view, as a slower runner myself, is clearly that everyone is a runner, yes at different paces but running a ten minute mile doesn't make you less of a runner than doing a 7 minute one. Races have become busier and busier since I began as the sport gained popularity, and apart from occasionally cursing someone I can't get passed (St Davids Day 10k 2017...) I think this is great.

More fitter people is great, bigger self supporting races is great (even though some events ramp up prices to take advantage I'm sure), the sport in which I participate becoming bigger and stronger... I'm on board!

However, there is a small minority who disagree. See slower runners as a waste of resources, think they're in the way, a waste of time.

Firstly, I stand by the point that everyone deserves a crack at any event they want. Secondly, I'd never get how these people are a bother to these swift (and 99% of the time anonymous on social media) runners, as they're behind them and they'd never see them...

I guess I just don't get some people, but remember, I've always thought a proper runner is someone who runs, regardless of pace.
We're all proper runners!

2017 - A review of stuff

2017 was a good running year I think. I had some disappointments, but I think they may have been caused by the increased expectations the rest of the year forced upon me.

Nos Galan being the prime example where I ran by 4th(ish?) best 5k time... ever and was disappointed I couldn't get under 21 mins on what I thought was a faster course than I'm used too. But I'm getting ahead of myself. Here's how I think I did:

Distance: Target was 650 miles and that was easily passed! Breakdown was:

	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec
Monthly	78.8	71.6	77.4	45.3	71.9	56.6	78.4	53.3	76.3	71.3	77	44.3
Total		150.4	227.8	273.1	345	401.6	480	533.3	609.6	680.9	757.9	802.2

I'll call that a pass!

5k - New PB!

Was 22:14 - Now 21:05

Decent improvement, bit annoyed I couldn't get it down further at the end of the year as my best 3 times are all on the Merthyr parkrun course which, let's face it should not be a PB course. I thought Nos Galan was a chance but really struggled for form in the run up and only managed 21:17.

Still OK!

10k - New PB!

Was 48:11 - Now 44:15

Bigger improvement now I look at the numbers! Didn't realise! Set it in Swansea then went close again on a fairly tough Richard Burton course, so maybe a little more there. Not a distance that is my primary focus for time next year, although still keep an eye as the cross country is over roughly 10k!

Half Marathon - New PB!

Was 1:50:56 - Now 1:39:59

Probably my best improvement, actually setting a PB 3 times (Merthyr - Swansea - Cardiff) during the year. Cardiff last PB caught me a little by surprise to be honest, wasn't expecting to go (by the slightest margin) under 1:40. Maybe a bit more? Who knows.

Marathon

Was 4:09:32 - 2017 4:15:08

Not great this year, can't say I put 100% of the prep in and both attempts were awful ones (Tenby was really tough to be fair). This year I have one in Mancester (where I got my PB) and I will prep for 4 hours.

I can do it!

2018 targets

Overall I did ok last year I think, I covered 800 miles, set PB's at 5k, 10k, and Half Marathon and at 35 (years not stone) competed in Gwent League for the first time.

Didn't I look good...

I didn't do great though.

So, time to set some targets for 2018!! Yes this is the most bog standard blog post possible (along with the previous year review, which is coming) but... tough! I could make it more of a cliché and add some kind of inspirational quote here. That's too much even for me. so...

Distance 2017 803 miles 2018 1,000 miles

Step up from 650 too 800  this year, trying for 10000 (with training etc) next!

5km

Current PB 21:05 - Target 20:00

I'm off form, can't deny that, should have done better at Nos Galan last night but I didn't (21:17, 13th in fun run) so no point dwelling on it. Form will come and I am faster than the PB on a good course. If I work I want to get down to around 20, then next year, Nos Galan Elite! Better to come last in a great race than first in a bad one.

I think strength is the key here... must work harder in speed sessions.

10km

Current PB 44:15 - Target 43:00

Extension of the above really, probably came down further this year than I expected. But still more there. The 5k work will probably feed down the line and give me a bit more over 10k. Not so bothered about this distance this year really as there's longer things to worry about.

8 Mile

Current PB 1:03:?? - Target 1:00:00

Only do the one 8 mile but I feel an hour is achievable as even running like a bum I'm faster / fitter than this time last year. This will also be the one I get first swing at (except parkruns) as Lliswerry 8 is the day after my 36th birthday!

Half Marathon

Current 99:59 - Target 98:00

Wasn't expecting to go that fast last year... still can make some improvements I think, but not expecting much really.

Marathon

Current 4:09:?? - Target 4:00:00

I was awful over marathon last year, didn't really prepare well and paid the price. I do want to run a 4 hour marathon though and Come April I have a chance at my PB holding course (Manchester). Feeling confident and this time the work will go in.

Ultra (50km)

Current Not sure how much of a good idea this is - Target Finish

Follows on from Marathon and it's a whole new challenge, should be interesting.

Fair targets I think, if I'm honest the ones I really want are 5k and Marathon (two extremes!)