Folksworth 15 - How did that go???

Last line of my last blog post read “Next Sunday is Folksworth – first one since 2004; how will that go???” Well…. It went quite well thank you very much. Only bagged a pb for the race *smiley face* beating the previous best time by 1minute and 6 seconds from way back in 1998 when I was still 33 years old. If this race is anything to judge and the on-going training is good then I should be up for a really good time in London. I thought I was good for about 1:42 but to achieve that is quite remarkable.

I was up at about 7.00am and helped myself to a double porridge with some honey and Golden Syrup, with the race about 4hrs away it still seemed a lot to eat as I do not normally eat before a Sunday run (I’d always eat before a race though).

Left home about 8.30 after walking the dog to the shop for a paper, it was really too early as Folksworth is about 30 minutes drive but knowing how limited the parking is it was the right idea. I did have to stop a couple of times for a wee – nervous; me? Got there at about 9.30 and found that I couldn’t park where we previously did, but about a half-mile away, there was a shuttle bus taking runners to the start. Did the usual pre-race things and talked to a couple of other runners and then made the 10 minute walk to the start. I sat in the bus shelter for a while, to keep warm and found myself the brunt of a few ‘waiting for a bus’ jokes.

Usual two lap course and the wind today favoured the runner, with us it seemed most of the way round but quite nasty on the down-hill stretch to the end of the first lap and finish. I started about one third of the way in and felt quite boxed in for a while; the start is quite narrow and busy for a couple of miles. I always think its good to start about there is it keeps me steady at the start.

The rest of the race was , it would seem the same all the way round, I ran as hard as I could and never felt too fatigued. Perhaps the last half-mile into the wind was the toughest. I ran most of the way with a guy from March. Preparing for his first marathon, he run the first lap really well but by about 12 I managed to pull away and beat him by over one minute; I’m sure he’ll do well at London.

I’m sure the finish clock read 1:38:05 as I crossed the line, with about 6 seconds to cross the start line I had settled for a 1:37:59 but by Garmin disputed that as did the official result – never mind, still a great pb. Yes it was a great pb. Third best wava score too. I had my usual ‘yakking-up’ session over the finish line but thankfully didn’t embarrass myself too much.

A quick change and home by 2pm in time for dinner with the in-laws.

Next planned race - Stamford 30k on February 13th err……. How will that one go???

When 4 times a week is just not enough

I am, of course, referring to the number of times run in one week! Over the last year I have averaged 4 runs per week and I guess over the preceding years perhaps nearer 3. So it does come as a bit of a surprise that last week’s 4 outings seemed totally inadequate. It did seem like I had missed a whole week rather than 3 days – I still managed just under 40 for the week though. I suppose that the last 4 months training have been quite intensive and I have gotten used to running more frequently. What was once the norm is now not enough.

Stats for the last 15 weeks; 69 runs at an average of 4.6 runs per week. Two ‘3’s, five ‘4’s, five’5’s and three ‘6’s. Not world beating but more than I’m used to. Let’s hope that this serves as good marathon base training.
Round-up

A mixed week really. 39 miles (93 for the year) 4 runs (11 for the year) = 9.75 p/r. at an average of , over 5hrs mins (11:50 for the year).

Sunday’s run was ok – 17 out and back to Raunds FC; had a bad patch at 14 but got through that ok and a windy day too. One interval session; 5 x 400. Listening to Marathon Talk episode 53 the training they advised more time ‘in session’ so 10 it is next time.

Next Sunday is Folksworth – first one since 2004; how will that go???

parkrun

First Parkrun today

Milton Keynes No 52

Time - 19:49

Result

2010 Round-up

Roundup 2010

A brief round-up of my 2010 running year.

The numbers:

• 16 years of running completed.
• 1714.51 miles run, this beats least years best ever total by 289.47. That is 32.88 per week.
• 212 runs, again a best ever beating 1997’s best of 198. 4 weeks of 6 runs, 6 weeks of 5.
• 100 miles or more each month – first time ever, and 13 consecutive months.
• 181.88 = best mileage in one month, November. Highest month since May 2005 and 4th best ever.
• 103.16 = lowest month June. Highest low figure ever.
• 52 weeks of at least 1 run - keeps that streak going with 139 consecutive weeks.
• 38 weeks over 30 mpw, 9 over 40 and 2 over 50.
• 52.74 = best mileage in one week, ever.
• 7:40 m/m average pace; 3rd slowest pace
• 3 Races; 1 marathon and 2 half-marathons – 1 cancelled.

My perception:

2010 has been the most consistent years running to date. This has to be good news for an ageing runner. I never expected to reach over 1700, the target was 1500. 212 runs, again a best ever is just about 4 days in 7 at 58%

Average running pace is much slower; the old bench-mark of 7:30 m/m does seem to have long gone now. This could be due to the introduction of my Garmin Forerunner in training; therefore most ‘random’ runs would have accurate pace not a judgemental figure.

Worst moment has to be the one and only marathon of the year, at a chip-time of 3:27:50 The Shakespeare Marathon is the slowest of the 12 I have run, that’s what you get for being under prepared – I think that there was not enough consistent running in the weeks leading to the race, by comparison to the cancelled Luton Marathon ther were less 20 mile runs, less total distance in the weeks preceding, and less quality runs too, no hills and very few intervals. It was a warm day but I have ‘marathoned’ better in warmer weather.

Goals for 2011:

• Maintain consistency.
• 1700 miles again.
• 100 miles in every month.
• Sub-3:15 at the London Marathon.
• At least 1 run every week to keep the streak going.
• Race more, including parkruns.
• Smarter training, more hills, intervals and fartleks.
• Stay injury free.

Christmas is over already.

Well, that's another one done. Too much eating and drinking must have lead to a bit of weight-gain. I haven't checked the scales yet and I think I'll leave it for a few more runs yet.

I have managed to get a number of good runs in over the holiday period. 5 during Christmas week, 6 the week before.

So, with Christmas over its time for VLM (Virgin London Marathon) training. I haven't run London since 2004 so it will be a little strange starting the marathon training now. Most of my marathons run since then have been in Edinburgh, in May; with the exception of Barcelona which was in March - scene of my first London 'Good for Age' time.

With Luton being cancelled in December I should have a good bit of endurance base left so I 'must' have a good start on previous years. As in the past I have entered the Folksworth 15 - for the sixth time I will be running this event as part of my VLM training. I have also pencilled in the Stamford 30K and Ashby 20; all old favourites. The Oakley 20 may also be entered. I'm not sure why I've never run this event, it is probably one of the closest to home and good London training. I should enter this!