Taper Time

Here are the final key workouts I completed ahead of my two week marathon taper. They offer a reasonable indication of the shape I'm in and whether or I can get close to sub 02:40:00 in Berlin or not.

Phycally I feel in better shape than London, I feel faster than I was for London and finally (and this is the most important factor in marathon running!) I have the belief in my own abilities.

With the training completed the only things left in my control are fuel and hydration, plenty of good sleep and being on the start line at the right time. Everything else is out of my control. And that's why I love the race.

5 weeks to go:
20 mile hard long run - 10 x 6:40 steady, 5 x 6:05 (even laps), 5 x 6:20 (odd laps).

4 weeks to go:
Half Marathon race – 1:14:57

3 weeks to go:
Wedensday - 10 x Yasso 800s - each rep 2:32 - 2:40 pace.
Thursday - 50mins tempo (5:55 pace) - HARD. So tired afterwards.
Sunday - 20 mile long run including a Millport 10, a 10 mile road race (57:59);

2 weeks to go:
20 mile hard long run - 10 miles 7:00 steady, 5 miles 6:05 (even laps), 5 miles 6:20 (odd laps).


Weight
20th June 2012 - 154lbs
20th September - 146lbs
Total lost: 8lbs

Blue line = weight in lbs over 12 weeks
Red line = body fat over 12 weeks

Only 16 days left..

The organisers of the Berlin marathon have setup a giant screen at kilometre 34 on Olivaer Platz, on which your family and friends can post a short personal message that is displayed when you pass by, activated by your chip.

Only two messages per athlete so I've asked my wonderful girlfriend and best mate to come up with something.

This was Alex's reply to my request.

"Bloody hell mate, what an honour. My immediate thought was come up with something really deep and inspirational that would motivate you to power through that last 10k, but then I realised that that could actually slow you down as you tried to decipher my message... So I just went with

'Walshy, you'd better be running fast as fu*k'

I reckon that oughta do it, eh?"

He promises he'll come up with something better for the actual message, but hopes I remember what the true meaning of the message is when I read it!

Around Cumbrae 10 Mile Road Race

Results | Photos | GPS Data

Today was my penultimate long run before I start tapering for Berlin. I like to try and run my long runs quite hard so figured racing for 10 miles in the middle of a 20 miler should be plenty hard.

I'd managed to blag a lift to Largs with George Taylor in his swanky BMW 4x4 before we boarded the 12.30 ferry to Cumbrae. Once in Millport I picked up my race number, changed into my race kit to began the challenge I had set myself.

The race was due to start at 2pm so I ran for 5 miles at a steady 6:40 pace before arriving back on the start line with 2 minutes to spare. I managed a few nods and good lucks before a horn sounded the start.

After a fast first mile (5:20 pace) the race settled down and myself and Colin Thomas worked together for the next 8 miles slowly reeling in George Taylor, Stuart MacDougall and Chris Upson until we hit a strong headwind at mile 8. I pushed on with what I had left getting within 100m of Steven Reid (Ayr Seaforth) but didn't have enough in the tank to really challenge him so just enjoyed the last kilometer.

 

I finished 4th, in 57:57 and 1st vet. Colin Thomas finished 5th, Stuart MacDougall 6th, Chris Upson 8th and George Taylor 10th.

After some water and a quick chat I headed back out with Colin, Stuart and George for another 5 miles to complete my 20 miles. Unfortunately due not fuelling properly and a late race start I hit the wall at mile 19. Harriers vest instantly dripping, focus gone, wobbly. Thankfully I only had a mile to run before enjoying some Cumbrae home bakings, gallons of hot sweet tea and catching the ferry home for dinner.

Update: £20 arrived in post today for 1st vet which Rosie kindly spent on a M&S dine in for two meal deal. I'd have only bought gels and boring socks. Booze and food are much more fun.  

From left: Stuart MacDougall (6th), Colin Thomas (5th), Cris Walsh (4th), George Taylor (9th). 

Great Scottish Run

Results | Photos | GPS Data

It was the Great Scottish Run in Glasgow today.

My pre race strategy for this race was:

• Wear a 1hr 77 min pace band
• Resist a fast start
• Keep it steady until Pollok Park
• Increase pace on exiting the Park
• Cross the line in 1hr 76 min something
• Pub!

What actually happened was:

• Ditch the 1:17:00 pace after 2 miles in favour of working in a small group
• Run on gut instinct for 12 miles
• Bury myself over the last mile
• Pub!

Basically I found myself alongside quality Bellahouston Road Runner Kieran Docherty after 2 miles. I felt good so decided to match Kieran's pace which I managed all the way up Paisley Road West, past Rosie, Holly and Hannah, through Bellahouston and onto Pollok Park before opening up over the last 3 miles.

GSR Mile 12 - From left - Keiran Docherty - Bellahouston Road Runners, Brian McGarrity - Shettleston Harriers, Haley Haining - Kilbarchan, Irene Jerotich - Kenya, Cris Walsh - Bellahouston Harriers , Iain Connell - Kilmarnock Harriers.

My workmate and fellow runner Rob saw me 10 seconds after I crossed the line, gripping a metal tighly railing so I didn't wobble, (he was supporting from the other side). Even though I was incapable of processing much at that exact point I remember his soft south African accent cutting through the finish line din.

"Caa RIS maan!"

I looked up slowly from where I was slumped and there was big Rob offering me a handshake and a big friendly smile.  I couldn't speak so I just offered him my hand, a return smile and a 1000 yard stare before lowering my head again.

I finished 22nd overall in a time of 1.14.57 and 2nd in the Scottish National Half Marathon Masters Championships.

Support crew!

Big pints of Peroni and pizza in Clockwork Orange straight after with Colin Thomas and George Taylor before a club BBQ at Cartha in evening. A great day and amazing support from family and friends.

Stats:
First half: 5:46 min mile pace
Second half: 5:41 min mile pace

Weekly summaries w/c 27.08.2012

Mon - 6.2 miles
Tue - 5 miles
Wed – 5.4 miles
Thur – 2.4 miles
Fri -  1 mile
Sat –  2.3 miles
Sun –  14.1 miles

Total mileage:   35.7 miles

Monday -  10k Base run - heavy legs after metafit class but no rain.

Tuesday - 5 miles including Speedwork session - 12 x 400m, 1min rec, (duck pond) quality session, ran well, average time for each 400m split = 1:15, average pace 4:55 min/mile.

Wednesday - 5.5 miles easy run - BBC lunchtime crew, bit tired from metafit and speedwork last night, 1 mile at Marks 10k pace ahead of Great Scottish Run this Sunday.

Thursday - Speedwork session - 10 x 200m, dry night, felt great.

Friday - Easy walk - Feeling excited about Sunday's big race, head full of pace plans and strategies.

Saturday - Easy run - 10am metafit class, then 2 miles, 1k @ half marathon pace.

Sunday - Great Scottish Run - Had a great race. Held it steady with Bellahouston Road Runner Kieran Docherty for 10 miles before bursting myself over the last 3 miles. Finished 22nd overall in a time of 1.14.57. 2nd male vet. First half 5:46 min miles, second half 5:41 min miles. Good social afterwards in Clockwork Orange with George Taylor and Colin Thomas before club BBQ at Cartha in evening. Just pure elation today after all the hard work.