Today was the first competitive run since the Marathon and to be honest after what happened back then I was a little bit aprehensive about how the run was going to go. I know that I can cover the distance easily at a reasonably fast pace as the serpentine course on a weds is over half a mile longer and I have covered that over the last few weeks pretty quickly. However, I was aware of my heart rate and the stresses that my body may have been going through so I talked about it with caution to friends and family.

Heading to Laura’s on the Saturday evening so we could have a 15min journey to the start it meant I could get up as late as possible at 6:30 for breakfast, a shower and to start taking in my energy drink. Out the door by 7 and on route, it was quite cloudy but the rain looked like it was staying away. I think we got there a lot quicker this year as I don’t remember having to wait around for the start for as long but nevermind – i was warm enough so it wasnt a problem.

I was hoping to do a sub 45 but wasn’t sure whether this was realistic – at Newham I made 46:07 and I had a sub 45 race which I had achieved as part of the Silverstone Half. I headed to quite near the front of the pack so I wasn’t caught up having to spend most of the race overtaking people – fortunately I don’t remember being overtaken too many times so I couldn’t have upset too many people!

The race set off fast – once again, the Virgin pacers got it completely wrong, trying to stick with the 45min pacer was almost impossible and looking at my stop watch after the first mile it was clear why – she was running faster than 6:40 pace, or a 41:25 10km…too fast! After about 2-3km I overtook her as she clearly couldn’t maintain that pace, but I would be intrigued to know if that was her strategy fast start then slow down, but that’s hardly “pacing”. Anyway, as with last year the course can by no means be described as flat – it’s referred to as undulating on RW forums and I remember reading someone describe it as a ‘fun’ challenge.

The first 2 miles were mostly downhill and amazingly I managed splits of 6:41/6:48 respectively – following that came the uphill. The garmin indicates an elevation incline of 40meters over 1mile or alternative a 2.5% incline. Needless to say this was tough and I dug in as much as I could. Fortunately Bluewater is 4meters above sea level and at the top of the hill we reached 40meters so between mile 3.5 and the end we would have to come back down again, but not before a couple more hills. The mid miles I had 7:14/7:26 splits. On the road back home I managed to get my times back below 7mins again. Putting my head down I dug in till the finish line with the final 100meters being another hill just to tease you right at the end, although I had nothing in me to even think about sprinting!

As the title suggests this was a new PB for me – taking about 5mins off of my time for last year and a couple of mins from my time at Newham. I’m well chuffed as I have certainly broken the 45min barrier with that time and it was a hilly course – would be interesting to see what I could pull of on a flat, but will save that for a bit – time to enjoy the moment, let the recovery barby sink in and chillax…Whilst I remember I want to say how well the Bluewater 10km is organised, the goody bags are spot on and probably the best I have ever got as well as that they give out a technical tshirt that is actually quite nice. Well worth the cost of the event…

Edit: since starting this post the race results have come online, there was only one female virgin active pacer even close to the start of the group and she came in at 50:13, me thinks she blew up…

Also the field was obviously very strong this year, in the 2009 race my time would have seen me secure a top 100 finish out of 2000. This year I came in at 189/2092 although today it did feature the Kent County Championships and Kent Grand Prix so I wonder whether there were some faster runners out there! It doesn’t really matter though

Click here for the Bluewater 10k Results.

I sit writing this on my phone overlooking a mountain and that may explain why w3 of training was can celled…much like last year I incorporated a week of skiing into my training schedule however unlike last year I haven’t even done one run…the promise of a treadmill at the hotel made me think I would at least get in an interval run but the day I tried (Tuesday) the treadmill proceeded to cut out and restart every minute. After about 10mins and 1km later I gave up and that was my training! I am hoping that the stresses and pressure on my legs whilst skiing can’t have done a disservice and perhaps I will be able to resume into w4 without issues!

Just before flying to Andorra on Sunday I did manage to fit in a Saturday morning long slow run. The snow had finally melted and it was the first opportunity in weeks to get out onto the roads. However, whilst the snow had gone the rain came down and I possibly was out in the wettest conditions I have experienced (including last years training!).

I opted to try a new route, which turned out to be a bad idea, the first 8 or so miles went pretty well albeit on a really dull set of roads. However at about the 8m point I managed to hit a forest trail. First instincts told me to turn round however I didn’t and 1m further I found myself on a muddy path leading onto a waterlogged park(snow had just melted). My trainers now weighed double and my socks were sopping. I took this as a sign to find the quickest and shortest route home as not sure I really wanted to get more blisters which seemed poss given how wet I was! » Continue reading “W3 Cancelled (Includes W2 D5 The Long Run)”

In part one I talked predominantly about clothing in this part I will venture on to fueling. This post should be read with an amount of caution as it’s very much still something I haven’t fully mastered. I understand the concepts but not so much the theory, if you want that level of info google is your friend, or a chat with a running shop.

Last year I tried a number of products but settled on the SIS range, unless there is a dramatic change in circumstances I will be using this range again. After recomendations I settled on three types of products, one for pre-run, one during and one after.

Pre-run fueling

Whilst I have been informed a well constructed meal before your run can provide the same benefit the sis-rego range 30 mins before your run can give you an energy boost and also work to increase your hydration levels which during a long run will be massively depleated. You can use this fluid during your run as a boost but be careful in your training not to become to reliant on it because unless you are prepared to carry it on race days it won’t be an option for you…

In-race boosts

There is a whole magnitudes of ‘gels’ on the market. As far as I know the gels are effectively sugar and provide a nesc boost (I’m sure it’s more complex than that!). Designed to be consumed without the need of liquid and supplied in small enough sachets that you can carry with you during a run. They say you want to be taking one of these every 5 or so miles and no more than 5 in a day I beleive.

For anyone new to gels they are not a pleasant tasting product and you may have to try a few before you find one you can take without heaving mid-run!

Post-run muscle recovery

If you have ramped up your training then your muscles will no doubt start feeling the stresses. There are products out there specifically designed with large amounts of muscle helping carbs and proteins. Taken shortly after a run these milkshake like products should help. Again a product like this can be substituted with a well balancend diet.

Alternatives

I have mentioned that all the products can be ignored if your diet factors in the necessary food and mineral groups. These products are ultimately designed for people who may not have enough protein for example in their diet.

I have also had discussions with other runners who suggest gels don’t work for them in the slightest, the human body is very different and what works for some may not work for others. The gels assume that your sugar levels are low but for some it appears there sugar levels are not depleated but there fat reserves maybe and hence a saugage of piece of salami maybe more helpful (but much harder to carry on a run!)

Vitamins and supplements

Once again not needed if you eat well but if you are training hard you will feel it. You will become less immune to colds and feel general fatigue more often. Ensuring your vit levels are maintain is a wise move also products like cod liver oil is useful for your bones which will be under a lot of pressure! There is another supplement out there whose name I forget specifically designed for joints again perhaps a useful addition to your daily routine.

You maybe intimidated by the amount of products avail but when your training ramps up from a light jog to serious distances a week it is worth investing time into finding the right things for you and do this early. Whilst you don’t want to be to reliant on these you also need to know that the product won’t make you ill!

I think that’s probably enough from me today, part three will see a post talking about running with technology…

p.s. Find a sweet you enjoy and use that as an insentive, I have used a fun size mars bar which I held onto for numerous miles but munched on when the demons in my head really started haunting me just remember you should be enjoying this, hopefully you are doing it by choice!