tag:blogger.com,1999:blog-51008428724333795872024-02-20T04:56:52.552+00:00Cris Walsh's Racing BlogCrispin Walshhttp://www.blogger.com/profile/06444651473513850093noreply@blogger.comBlogger74125tag:blogger.com,1999:blog-5100842872433379587.post-17328691198117540272013-11-01T17:38:00.000+00:002014-01-13T19:41:03.415+00:00Summer Summary <br />
Post London Marathon I raced 10ks, getting my time down to 34.20 by the end of June. During July and August I hit a wee purple patch winning the Tour of the Clydeside series, 2nd in the Mull half, 5th V40 in the British Masters 10k Champs, 2nd in Irvine 10k and 8th in Paisley 10k (33:55). The highlight of summer was being selected for Scotland in the Masters International in November. <br />
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<tr><td class="tr-caption" style="text-align: center;">Tour of the Clydeside </td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Mull half marathon</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">British Masters 10k champs - 5th V40</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Team Bella at Irvine 10k </td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Paisley 10k</td></tr>
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Unfortunately the year wasn't to end on a high. I picked up an injury training for Cardiff which ruled out the Great Scottish Run, the Southside Six and my chance to race for Scotland. All was not lost as Holly won her first race, the wee Nessie 5k in Inverness. <br />
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<tr><td class="tr-caption" style="text-align: center;">Holly wins the wee Nessie race</td></tr>
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<br />Couple of videos I made during the GSR weekend. <br />
<iframe allowfullscreen="" frameborder="0" height="281" mozallowfullscreen="" src="//player.vimeo.com/video/76355468" webkitallowfullscreen="" width="500"></iframe> <br />
<a href="http://vimeo.com/76355468">Great Scottish Run - 10k</a> from <a href="http://vimeo.com/feed">Crispin Walsh</a> on <a href="https://vimeo.com/">Vimeo</a>.<br />
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<iframe allowfullscreen="" frameborder="0" height="281" mozallowfullscreen="" src="//player.vimeo.com/video/76319271" webkitallowfullscreen="" width="500"></iframe> <br />
<a href="http://vimeo.com/76319271">Great Scottish Run 2013 - Half Marathon</a> from <a href="http://vimeo.com/feed">Crispin Walsh</a> on <a href="https://vimeo.com/">Vimeo</a>.<br />
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Now back on track and training for a sub 2:37 in London. <br />
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<br />Crispin Walshhttp://www.blogger.com/profile/06444651473513850093noreply@blogger.com0tag:blogger.com,1999:blog-5100842872433379587.post-20415074968969621592013-10-14T21:26:00.000+01:002013-10-14T21:26:01.960+01:00West District XC Relays 2013 <div class="separator" style="clear: both; text-align: center;">
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Not good. Just gone backwards two weeks. <br />
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<br />Crispin Walshhttp://www.blogger.com/profile/06444651473513850093noreply@blogger.com0tag:blogger.com,1999:blog-5100842872433379587.post-66728069420902820782013-10-14T21:09:00.001+01:002013-10-14T21:13:47.138+01:00VLM 2013 Weekend<div>
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<b>Friday</b></div>
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Excitement on the train meeting other marathon runners. Lots of walking and stretching. Picnic was a bag full of carbs in tupperware - brown rice, mixed nuts, dried mango and banana, brown rice, chicken on wholemeal rolls. Met a couple from Edinburgh who managed to get through 1 bottle of champagne and 2 bottle of cava. Rosie joined them. </div>
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Visited platform 9 3/4 in Kings Cross.Ppurchased a pair of oyster cards.<br />
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Expo - in and out 2 hours - t-shirt, gels, jelly beans, photo then back onto DLR to Bank station and onto central line to Ealing for evening meal of pre cooked chicken burrittos, refried beans and salad. </div>
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<b>Saturday</b></div>
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Sunning morning for an easy jog around Ealing common before picking up papers, bagels and fresh coffee. Back home for lazy morning. </div>
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Took tube to London Bridge in afternoon, visited Borough Market, ate nice things, checked out the Shard, took tube to Green Park to relax in the park, bumped into BB, good talk, tube home, final nights dinner - </div>
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Asian tuna and udon noodles. Early night. </div>
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<b>Sunday - Race day. </b></div>
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Breakfast - Large bowl of porridge with dried mango, banana chips, honey, cup of coffee. </div>
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7.37 am central line tube to Bond Street, changed onto Jubilee to London Bridge then go the overground to Blackhealth. Busy. Exciting. Good luck texts coming in. Arrived Blackhealth 9am. Festival atmosphere. Very excited now. Walk across Greenwich park to Championship start. It's on. </div>
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<b>Stats</b><br />
Finished 02:37:31<br />
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First half: 01:19:13<br />
Second half: 01:18:30<br />
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Placed 120th overall<br />
12th in my age group (M40).<br />
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<b>Splits:</b><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEinZr1mzN5K-HTi_t3KtZCmadO9Vb5aCb2vbrRFgtx41ZP6xOHm5kEdUxeIu5iK72D4RSkWjxo3gUqSHRPLO92EvzYQo-U1O5rQ0cdVQrbj2bvYlacmyy-8PU7MXBRfCoSQHWGoCvtlH7E/s1600/Screen+Shot+2013-04-27+at+21.27.16.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEinZr1mzN5K-HTi_t3KtZCmadO9Vb5aCb2vbrRFgtx41ZP6xOHm5kEdUxeIu5iK72D4RSkWjxo3gUqSHRPLO92EvzYQo-U1O5rQ0cdVQrbj2bvYlacmyy-8PU7MXBRfCoSQHWGoCvtlH7E/s1600/Screen+Shot+2013-04-27+at+21.27.16.png" /></a></div>
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<b>Race fueling</b><br />
4 orange SiS gels, packet of jelly beans in back pocket, half a chia energy bar at 10 miles, other half at 20 miles. <br />
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<b>Race Hydration</b><br />
Water every third mile and an isotonic every 4 miles. Electrolyte tab into my water bottles at 6, 13 and 18 miles.<br />
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<b>Lessons learned</b><br />
* A longer taper works 3 weeks.<br />
* Quality not quantity of miles. Only did two 65 mile weeks. Rest of 45 - 60 combined with alot of racing. <br />
* Switching off distance data field on Garmin and using route mile marker<br />
* Better hydrating<br />
* A massive carb load works. 600 grams a day from Wednesday. If you want it, have it. You'll burn it off anyway and wont hit the wall.<br />
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Crispin Walshhttp://www.blogger.com/profile/06444651473513850093noreply@blogger.com0tag:blogger.com,1999:blog-5100842872433379587.post-41430356091953144152013-04-13T12:30:00.000+01:002013-05-01T14:33:06.986+01:00VLM13 one week to goIt's been 3 weeks or so since my last 20+ run so I'm pretty well rested but mentally I've found the taper quite hard this time round. Too much time to think and put pressure on myself to perform.<br />
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One of the things I'm thinking about alot is weight and my diet. I would need to lose another 4lbs to reach my racing weight by Sunday which isn't going to happen. I should manage another 1-2 lbs to take me to 148lbs (13% body fat) which I'll be happy with.<br />
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I'm carb depleting for the next three days then carb loading from Wednesday. On race day I'll carry four SIS gels, one every 45 mins, a small packet of jelly beans in the back pocket and half a chia bar wrapped in foil for backup if the gels get too sickly.
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg5vjRHZn4WHA12QWBR3RPCuDhiC7uViYo5esfPt9xC0bH1n-plJq-bJuszFLaiax1mJZsjvQFJXVykJXOgk7LcnkNb1K65x7mwI58qSpJjnxpzZTYGNz1LAorjSvq4GIf0Xm-dGqOb9NA/s1600/carbs.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg5vjRHZn4WHA12QWBR3RPCuDhiC7uViYo5esfPt9xC0bH1n-plJq-bJuszFLaiax1mJZsjvQFJXVykJXOgk7LcnkNb1K65x7mwI58qSpJjnxpzZTYGNz1LAorjSvq4GIf0Xm-dGqOb9NA/s640/carbs.jpg" width="640" /></a><br />
Hydration wise it'll be 500ml of water when I wake up, one "Beet It" shot 15 mins before race then half a 330ml water bottle every 3 miles, half an isotonic bottle every 5 miles and few electrolyte tabs dropped into water bottles if it gets hot. Hopefully that will cover all bases.<br />
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My race strategy is to go out at 6.15 m/m pace for first mile, bring it
down to 6:00 by Tower Bridge (halfway) then drop to 5.55 pace for the
second half, that's the plan anyway. It could go well, I could explode
spectacularly. <br />
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Rosie and and I travel down to London on Friday by train. We're staying in awesome Godmother's lovely home in Ealing again so looking forward to a couple of day's in and around London.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgrxZX2_kwSZ8gk1u9WvsxtJZFuOYBtou5mvJKL2R0nllQytC9S2JPFPy3TNof4hwibd2tb7uj68CpCgsLMuuGPG8iGRryTJnbTIcB_ZpgGogoBjMwGmU6l64n85RnTxpU3Y5ENrMIbAl4/s1600/ealing.jpg" imageanchor="1"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgrxZX2_kwSZ8gk1u9WvsxtJZFuOYBtou5mvJKL2R0nllQytC9S2JPFPy3TNof4hwibd2tb7uj68CpCgsLMuuGPG8iGRryTJnbTIcB_ZpgGogoBjMwGmU6l64n85RnTxpU3Y5ENrMIbAl4/s640/ealing.jpg" width="640" /></a>
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First time in the championship start this year, running number 626.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiwiMGaFgqEx9Yx8vwYxSChU-5LeeCNSyMEtsMuJsV9TR3kXltYvEVpNs3IhWHWCkrCnpw9LVnnJNk5_O8Ky89UCVdCOSdWQvzBf5JsJYuar_pVBYJelUErIgvvD0bYeUX_fgy3SOZsrhE/s1600/vest.jpg" imageanchor="1"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiwiMGaFgqEx9Yx8vwYxSChU-5LeeCNSyMEtsMuJsV9TR3kXltYvEVpNs3IhWHWCkrCnpw9LVnnJNk5_O8Ky89UCVdCOSdWQvzBf5JsJYuar_pVBYJelUErIgvvD0bYeUX_fgy3SOZsrhE/s640/vest.jpg" width="480" /></a><br />
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Finally, picked up new 10 mile pb last Sunday in the Tom Scott Memorial 10 mile road race, finished in 55.41, 2nd V40. </div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg2mG8I3hOTG1wb-sd5TyBq4hjyFDXUwB-XUR2RnAt_C4ZllVlk55GL5QD92NdMiRbBHvrq3ruCVjP8hC2mNuIBbbqJvwU1Vkz5swGOWrs-rDMulgfhxwdbyRz7uWw4liWtiW-qVj8dMoc/s1600/race.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="340" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg2mG8I3hOTG1wb-sd5TyBq4hjyFDXUwB-XUR2RnAt_C4ZllVlk55GL5QD92NdMiRbBHvrq3ruCVjP8hC2mNuIBbbqJvwU1Vkz5swGOWrs-rDMulgfhxwdbyRz7uWw4liWtiW-qVj8dMoc/s640/race.jpg" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Whose the baldy on the far right? </td></tr>
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<iframe allowfullscreen="" frameborder="0" height="281" mozallowfullscreen="" src="http://player.vimeo.com/video/63748881" webkitallowfullscreen="" width="500"></iframe> <br />
<a href="http://vimeo.com/63748881">Tom Scott Memorial 10 mile Road Race</a> from <a href="http://vimeo.com/feed">Crispin Walsh</a> on <a href="http://vimeo.com/">Vimeo</a>.<br />
<br />Crispin Walshhttp://www.blogger.com/profile/06444651473513850093noreply@blogger.com0tag:blogger.com,1999:blog-5100842872433379587.post-41025188587954304382013-03-14T09:18:00.001+00:002013-03-14T09:22:39.713+00:00<br />
Training going well this week, no major niggles, new <a href="http://connect.garmin.com/activity/283704716">lunchtime training 10k pb</a> and 4lbs away from target weight.<br />
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I enjoyed a hard but rewarding long run with Colin Thomas on Sunday. We <span id="discriptionValue">took the 9.12 train from Glasgow Central Station to Stewarton then ran for
2 hours and 20 minutes (21 miles) back to Glasgow through howling
winds, blizzards and hilly country roads. </span><br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiGVgRux29IOgLnN8En8lfLiqcKM8Rj3n9NK2BuuyxSfPUp8oog9Ycj8yDq7aAn5raZjO5zIjR45mhmr-TH7-ximGcsuLO1Xc3W24mU944w12nWgZ_gZtejrNMQSTqsP3yk_H0gqN-9mmI/s1600/8544793531_d90fd46fb3_z.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiGVgRux29IOgLnN8En8lfLiqcKM8Rj3n9NK2BuuyxSfPUp8oog9Ycj8yDq7aAn5raZjO5zIjR45mhmr-TH7-ximGcsuLO1Xc3W24mU944w12nWgZ_gZtejrNMQSTqsP3yk_H0gqN-9mmI/s640/8544793531_d90fd46fb3_z.jpg" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span id="discriptionValue">Feeling the runner's high following long run, shower and food. Homemade spaghetti bolognese never tasted so good.</span></td></tr>
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As an experiment I'm not wearing my Garmin for the Alloa Half Marathon this Sunday which makes me a little nervous but that could be a good thing.<br />
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<br />Crispin Walshhttp://www.blogger.com/profile/06444651473513850093noreply@blogger.com0tag:blogger.com,1999:blog-5100842872433379587.post-76189225562114143302013-03-06T09:29:00.000+00:002013-03-06T09:29:08.040+00:00London 2013<br />
Just not had the time to keep this blog up to date of late, a young family takes priority but I'll try to get some traction going again in the leadup to London Marathon 2013.<br />
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How am I currently feeling? A bit nervous. I've had some good races recently but realise there's still much to do and not alot of time. Enjoying the double speedwork sessions on Tuesdays and cross training. Will be happier once I have my first 20 miler out the way. With that in mind here are my final five weeks of training. <br />
<br /><b>Sunday 10th March</b><br />Type: Long run<br />Distance: 22 miles<br />Time: 2hr 30m <br />Pace: 6.45<br /><br /><b>Sunday 17th March </b><br />Race: Allo Half<br />Distance: 13 miles<br />Pace: Eyebaws oot<br /><br /><b>Sunday 24th March </b><br />Type: Long run<br />Distance: 23 miles<br />Time: 2hr 35m <br />Pace: 6.45<br /><br /><b>Sunday 31st March </b><br />Race: National Road Relays<br />Distance: 10k<br />Pace: Eyebaws oot<br /><br /><b>Sunday 7th April </b><br />Type: Long run<br />Distance: 20 miles<br />Time: 2hr 15m <br />Pace: 6.45Crispin Walshhttp://www.blogger.com/profile/06444651473513850093noreply@blogger.com0Glasgow G51, UK55.8626302 -4.329527699999971455.8269872 -4.4102086999999717 55.8982732 -4.2488466999999712tag:blogger.com,1999:blog-5100842872433379587.post-55100255436767780452012-12-19T08:00:00.000+00:002014-01-13T19:24:34.865+00:002012 / 2013 Summary<br />
Won my first race, 1st MV40 4 times, 2nd MV40 4 times. <br />
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<b>January</b><br />
Race: Glasgow Atkins 3K On The Green Series<br />
Distance: 3k<br />
Chip Time: 10:13 *PB*<br />
Position: 8th (2nd MV)<br />
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Race: Motherwell LSK Supplies Open Masters Relays<br />
Distance: 3.5 miles<br />
Chip Time: 20:53<br />
Position: 15th (L1)<br />
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<b>February</b><br />
Renfrewshire Road Race Championships (Greenock)<br />
Distance: 5 miles<br />
Chip Time: 28:22 *PB*<br />
Position: 14th (2nd MV)<br />
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Scottish National XC Championships (Falkirk)<br />
Distance: 7 miles<br />
Chip Time: 47:12<br />
Position: 120th<br />
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<b>March</b>
Jack Crawford Springburn Cup 10K (pacing Graham)<br />
Distance: 10k<br />
Chip Time: 45:14<br />
Position: 80 (20 MV)<br />
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Alloa Half Marathon<br />
Distance: 13.1 miles<br />
Chip Time: 78:19<br />
Position: 30 (10 MV)<br />
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<b>April</b>
London<span class="Apple-tab-span" style="white-space: pre;"> </span>Virgin London Marathon<br />
Distance: 26.2 miles<br />
Chip Time: 2:43:52 *PB*<br />
Position: 291 (52 MV)<br />
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<b>May</b>
Glasgow parkrun 5K Event 172<br />
Distance: 5k<br />
Chip Time: 17:51<br />
Position: 7<br />
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Glasgow parkrun 5K Event 173<br />
Distance: 5k<br />
Chip Time: 17:19<br />
Position: 5 (1 MV)<br />
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Helensburgh Polaroid Eyewear 10K<br />
Distance: 10k<br />
Chip Time: 35:10<br />
Position: 13 (4 MV)<br />
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Clydebank Polaroid Eyewear 10K<br />
Distance: 10k<br />
Chip Time: 35:46<br />
Position: 22 (5 MV)<br />
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Dumbarton Polaroid 10K<br />
Distance: 10k<br />
Chip Time: 34:38 *PB*<br />
Position: 13 (4 MV)<br />
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<b>June</b>
Glasgow<span class="Apple-tab-span" style="white-space: pre;"> </span>MHFS 10K<br />
Distance: 10k<br />
Chip Time: 34:48<br />
Position: 10 (2 MV)<br />
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Calderglen Trail 10K<br />
Distance: 10k<br />
Chip Time: 39:58<br />
Position: 10 (5 MV)<br />
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<b>July</b><br />
Glasgow parkrun 5K Event 183<br />
Distance: 5k<br />
Chip Time: 17:15<br />
Position: 2<br />
<br />
Glasgow parkrun 5K Event 184<br />
Distance: 5k<br />
Chip Time: 17:20<br />
Position: 7 (1 MV)<br />
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<b>August</b><br />
Strathclyde parkrun 5K Event 119<br />
Distance: 5k<br />
Chip Time: 17:07<br />
Position: 2<br />
<br />
<br />
Glasgow parkrun 5K Event 185<br />
Distance: 5k<br />
Chip Time: 16:56 *PB*<br />
Position: 3 (1 MV)<br />
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<br />
Bella Belter 10K<br />
Distance: 10k<br />
Chip Time: 35:15<br />
Position: 5 (2 MV)<br />
<br />
Glasgow parkrun 5K Event 186<br />
Distance: 5k<br />
Chip Time: 17:19<br />
Position: 3<br />
<br />
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<b>September</b>
Scottish Run Half Marathon<br />
Distance: 13.1 miles<br />
Chip Time: 74:57 *PB*<br />
Position: 22 (2 MV)<br />
<br />
Around Cumbrae 10<br />
Distance: 10 miles<br />
Chip Time: 57:59 *PB*<br />
Position: 4 (1 MV)<br />
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BMW Berlin Marathon<span class="Apple-tab-span" style="white-space: pre;"> </span><br />
Distance: 26.2<br />
Chip Time: 2:40:42 *PB*<br />
Position: 179<br />
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<br />Crispin Walshhttp://www.blogger.com/profile/06444651473513850093noreply@blogger.com0tag:blogger.com,1999:blog-5100842872433379587.post-53524296555175202852012-10-27T20:00:00.000+01:002013-10-10T20:44:44.921+01:00Scottish Athletics National XC Relays Championships<div class="separator" style="clear: both; text-align: center;">
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<a href="http://www.scottishathletics.org.uk/index.php?p=80&itemType=fixtures&itemId=15764">Results</a> | <a href="http://www.thatonemoment.co.uk/national-cross-country-cumbernauld-2012">Photos</a> | <a href="http://connect.garmin.com/activity/237640929">GPS Data</a><br />
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I took the second leg after young Thomas McDonald. Feeling good and full of adrenaline I started fast then faded in the middle.<br />
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I completed my 2.5 mile / 4k lap in 15:01, average pace 5:58 min / mile. Happy with that given the terrain. Good support and social afterwards.<br />
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<br />Crispin Walshhttp://www.blogger.com/profile/06444651473513850093noreply@blogger.com0Cumbernauld, North Lanarkshire, UK55.945668 -3.99253455.910101499999996 -4.071498 55.9812345 -3.91357tag:blogger.com,1999:blog-5100842872433379587.post-10589094113760477382012-10-20T21:53:00.000+01:002012-10-23T13:26:21.729+01:00 Antonine Half Marathon Trail Race<br />
<a href="http://adventurezonescotland.files.wordpress.com/2012/10/antonine-half-marathon-trail-race-results2.pdf">Results</a> | <a href="http://connect.garmin.com/activity/235331606">G</a>PS Data<br />
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I won my race today!<br />
<br />
It was the inaugural Antonine Half Marathon Trail Race, a muddy hilly trail half marathon 15 minutes outside Glasgow near Kilsyth. I stuck with a fast local runner till mile 8 then ripped up the last 5 miles to finish the 13.9 miles in 1:32.<br />
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I got a bit lost after a sharp left after 4 miles and managed to lose a shoe in the mud coming off the first hill around 10 miles but other than that it was an excellent event and a fantastic route; I had no idea those trails existed. Well done to everyone who took part and to the organisers for pulling it off.<br />
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<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-rCKGkGk9MEg/UIW0thxW0UI/AAAAAAAAAq4/MRsXiOR-wgk/s1600/locationcourse_map1.jpeg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="480" src="http://1.bp.blogspot.com/-rCKGkGk9MEg/UIW0thxW0UI/AAAAAAAAAq4/MRsXiOR-wgk/s640/locationcourse_map1.jpeg" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Prize giving</td></tr>
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<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-2m5HzbCkFOU/UIW0qL5VAvI/AAAAAAAAAqw/Shi_ITWe1OI/s1600/8106706593_5fe42aa429_h.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="480" src="http://4.bp.blogspot.com/-2m5HzbCkFOU/UIW0qL5VAvI/AAAAAAAAAqw/Shi_ITWe1OI/s640/8106706593_5fe42aa429_h.jpg" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Contents of goodie bag</td></tr>
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Crispin Walshhttp://www.blogger.com/profile/06444651473513850093noreply@blogger.com0Glasgow, Glasgow City G52 1NJ, UK55.8386432 -4.32468255.8364142 -4.3296175 55.8408722 -4.3197465tag:blogger.com,1999:blog-5100842872433379587.post-56729314454620747622012-10-17T21:43:00.000+01:002013-04-27T21:16:26.204+01:0039th BMW BERLIN MARATHON <a href="https://docs.google.com/open?id=0B49QHGS8rqTndll5VWIxUENiRmc">Results</a> | <a href="http://connect.garmin.com/activity/228394454">GPS</a> | <a href="http://www.flickr.com/photos/kitecris/8062851505/in/photostream">Photos</a><br />
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It's been a few weeks since I ran my third marathon so a good time to reflect on the whole experience.<br />
<br />
<b>The City Break</b><br />
As far as the city break went, Berlin was amazing. Full of hustle and hipsters, great food and even better beers, stunning buildings and beautiful green places. We hired a modern apartment in the old jewish quarter for the 5 days we were there, hired a couple of bikes and rode about.<br />
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<b>The Marathon</b><br />
As far as the marathon went, it won. I loved it. I loathed it. Miles 1 - 22 were amazing. Miles 23 - 26 were so tough. A few hours after finishing, I was rehydrated and hooking up with mates. I was buzzing having ran my second major and happy for all my friends who were also running. The beers flowed that night and I must have ordered at least three main courses over the course of the evening.<br />
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Two days after finishing I was confused. I had replayed the race over and over it my head since crossing the line but could not understand why my GPS showed such conflicting data to my final time.<br />
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It showed 02:36:00 for 26 miles so I'd ran the last 385 yards thinking the sub 2:40 was on. I was running on empty at this point so when I turned the final corner and saw the Brandenburg Gate at least half a mile away though I knew I was in trouble. I pushed through the fatigue and emptiness but with less than 500m to go I hit the wall. Mouth gaping open, no form at all, the 1000 yard stare and powerless, I stumble these last few meters. Whitney Houston's "One moment in time" played over the tannoy system, it was awful (Whitney and the wall). <br />
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I crossed the line, pressed stop on the GPS and collapsed. Two german marshalls helped me up and took me to medical tent for a wee lie down and some rehydration. Now that I'm home I'm feeling more humbled by the whole experience. Hitting the wall and making racing errors is normal. I trained hard, I raced hard, I achieved pb and had a great city break with my wonderful girlfriend.<br />
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<b>Stats</b><br />
Finished 02:40:32<br />
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First half: 01:19:13<br />
Second half: 01:21:19<br />
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Placed 178th overall<br />
23rd in my age group (M40).<br />
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<b>Splits:</b><br />
5 km: 00:18:58<br />
10 km: 00:37:32<br />
15 km: 00:56:25<br />
20 km: 01:15:12<br />
25 km: 01:33:55<br />
30 km: 01:52:45<br />
35 km: 02:11:25<br />
40 km: 02:31:05<br />
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<b>Race fuelling</b><br />
5 gels, 2 caffeine ones and 2 bites of banana.<br />
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<b>Race Hydration</b><br />
I took on water at every station and an isotonic at every other station. The water and isotonic was in cups and not bottles so difficult to get enough in. This was a factor in my dehydration.<br />
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<b>Lessons learned</b><br />
* Longer long runs - I went long (20 miles) 3 times, perhaps a few 22 milers would have helped.<br />
* Increase weekly mileage. I topped out at 55- 58 miles per week.<br />
* Use km / mile markers not garmin for splits!<br />
* Better hydrating<br />
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<b>Next steps</b><br />
I've earned a championship place for London 2013 and will aim for a sub 2:40 on the 21st April. For now it's XC season so time to forget the longer stuff, get the spikes on and get cold.<br />
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Crispin Walshhttp://www.blogger.com/profile/06444651473513850093noreply@blogger.com1tag:blogger.com,1999:blog-5100842872433379587.post-62117601264793679172012-09-19T18:01:00.002+01:002012-09-19T18:01:50.343+01:00Taper Time<br />
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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.<br /><br />
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.<br />
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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.<br />
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5 weeks to go:<br />
<a href="http://connect.garmin.com/activity/214642166">20 mile hard long run</a> - 10 x 6:40 steady, 5 x 6:05 (even laps), 5 x 6:20 (odd laps).<br />
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4 weeks to go:<br />
<a href="http://connect.garmin.com/activity/218288910">Half Marathon race</a> – 1:14:57<br />
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3 weeks to go:<br />
Wedensday - <a href="http://connect.garmin.com/activity/222006193">10 x Yasso 800s</a> - each rep 2:32 - 2:40 pace. <br />
Thursday - <a href="http://connect.garmin.com/activity/222343736">50mins tempo</a> (5:55 pace) - HARD. So tired afterwards.<br />
Sunday - 20 mile long run including a Millport 10, a <a href="http://connect.garmin.com/activity/220812860">10 mile road race</a> (57:59);<br />
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2 weeks to go:<br />
<a href="http://connect.garmin.com/activity/223358525">20 mile hard long run</a> - 10 miles 7:00 steady, 5 miles 6:05 (even laps), 5 miles 6:20 (odd laps).<br />
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Weight<br />
20th June 2012 - 154lbs<br />
20th September - 146lbs<br />
Total lost: 8lbs<br />
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Blue line = weight in lbs over 12 weeks<br />
Red line = body fat over 12 weeks<br />
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Crispin Walshhttp://www.blogger.com/profile/06444651473513850093noreply@blogger.com0tag:blogger.com,1999:blog-5100842872433379587.post-49362493176775292912012-09-15T00:19:00.001+01:002012-09-15T00:24:07.177+01:00Only 16 days left..<div class="separator" style="clear: both; text-align: center;">
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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.<br />
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Only two messages per athlete so I've asked my wonderful girlfriend and best mate to come up with something. <br />
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This was Alex's reply to my request. <br />
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"<i>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 <br /><br />'Walshy, you'd better be running fast as fu*k' <br /><br />I reckon that oughta do it, eh?</i>"<br />
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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! <br />
<br />Crispin Walshhttp://www.blogger.com/profile/06444651473513850093noreply@blogger.com0161 Hartlaw Crescent, Hillington, Glasgow, Glasgow City G52 2JL, UK55.8531466 -4.361313355.7818631 -4.5192418 55.9244301 -4.2033848tag:blogger.com,1999:blog-5100842872433379587.post-31532176862242463112012-09-09T22:00:00.000+01:002012-09-15T11:33:42.986+01:00Around Cumbrae 10 Mile Road Race<span class="userContent"><a href="http://www.thepowerof10.info/results/results.aspx?meetingid=70268&event=10M&venue=Millport&date=9-Sep-12">Results</a> | <a href="http://www.flickr.com/photos/kennyphillips/sets/72157631487221922/with/7965397266/">Photos</a> | <a href="http://connect.garmin.com/activity/220812860">GPS Data</a></span><br />
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<span class="userContent">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.</span><span class="userContent"><br /></span>
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<span class="userContent">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. <br /><br />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. <br /><br />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 </span><a href="http://www.thepowerof10.info/athletes/profile.aspx?athleteid=410549" target="_blank">Steven Reid </a>(Ayr Seaforth) but didn't have enough in the tank to really challenge him so just enjoyed the last kilometer.<br />
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I finished <span class="userContent">4th, in </span>57:57 and 1st vet. <span class="userContent">Colin Thomas finished 5th, Stuart MacDougall 6th, Chris Upson 8th and George Taylor 10th. <br /><br />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 </span><span class="userContent">hit the wall at mile 19</span><span class="userContent">. Harriers vest instantly dripping, focus gone, wobbly. Thankfully I only had a mile to run before enjoying some Cumbrae home bakings,</span><span class="userContent"> gallons of hot sweet tea and catching the ferry home for dinner. <br /><br />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. </span></div>
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<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-7UJuPYuXvLg/UE4EoaEC2FI/AAAAAAAAAlo/THchIA8mKw0/s1600/cumbrae_group_shot" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="426" src="http://3.bp.blogspot.com/-7UJuPYuXvLg/UE4EoaEC2FI/AAAAAAAAAlo/THchIA8mKw0/s640/cumbrae_group_shot" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">From left: Stuart MacDougall (6th), Colin Thomas (5th), Cris Walsh (4th), George Taylor (9th). </td></tr>
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Crispin Walshhttp://www.blogger.com/profile/06444651473513850093noreply@blogger.com0140 Ashdale Dr, Mosspark, Glasgow, Glasgow City G52 1NJ, UK55.8386432 -4.32468255.6955422 -4.640539 55.9817442 -4.008825tag:blogger.com,1999:blog-5100842872433379587.post-45934141111302810282012-09-02T15:36:00.000+01:002012-10-11T13:25:47.820+01:00Great Scottish Run <br />
<a href="http://www.thepowerof10.info/results/results.aspx?meetingid=70266">Results</a> | <a href="http://www.facebook.com/media/set/?set=a.442688995775046.102884.139993569377925&type=3">Photos</a> | <a href="http://connect.garmin.com/activity/218288910">GPS Data</a><br />
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It was the Great Scottish Run in Glasgow today. <br />
<br />
My pre race strategy for this race was:<br />
<ul>
<li>Wear a 1hr 77 min pace band </li>
<li>Resist a fast start</li>
<li>Keep it steady until Pollok Park</li>
<li>Increase pace on exiting the Park</li>
<li>Cross the line in 1hr 76 min something</li>
<li>Pub!</li>
</ul>
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What actually happened was:<br />
<ul>
<li>Ditch the 1:17:00 pace after 2 miles in favour of working in a small group</li>
<li>Run on
gut instinct for 12 miles</li>
<li>Bury myself over the last mile</li>
<li>Pub!</li>
</ul>
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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.<br />
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<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-yYIgqh5QRYw/UFOtolkgdZI/AAAAAAAAAmc/gn5t6AZYjBA/s1600/7932703406_8b32e97cae_k.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="428" src="http://4.bp.blogspot.com/-yYIgqh5QRYw/UFOtolkgdZI/AAAAAAAAAmc/gn5t6AZYjBA/s640/7932703406_8b32e97cae_k.jpg" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">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.<br />
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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.<br />
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"Caa RIS maan!"<br />
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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.<br />
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I finished 22nd overall in a time of 1.14.57 and 2nd in the Scottish National Half Marathon Masters Championships.<br />
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<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-YyWlEU9T6sg/UFOv1Dq6ZfI/AAAAAAAAAmk/8aopb4K0A4c/s1600/7932677336_7ee12b92e6_h.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="480" src="http://2.bp.blogspot.com/-YyWlEU9T6sg/UFOv1Dq6ZfI/AAAAAAAAAmk/8aopb4K0A4c/s640/7932677336_7ee12b92e6_h.jpg" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Support crew! </td></tr>
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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.<br />
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Stats:<br />
First half: 5:46 min mile pace<br />
Second half: 5:41 min mile pace<br />
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Crispin Walshhttp://www.blogger.com/profile/06444651473513850093noreply@blogger.com075, Glasgow, Glasgow City G40, UK55.8479691 -4.236360155.8301376 -4.2758420999999993 55.8658006 -4.1968781tag:blogger.com,1999:blog-5100842872433379587.post-47237457173141537972012-09-02T08:09:00.000+01:002012-09-13T18:18:07.385+01:00Weekly summaries w/c 27.08.2012<br />
Mon - 6.2 miles<br />
Tue - 5 miles<br />
Wed – 5.4 miles<br />
Thur – 2.4 miles<br />
Fri - 1 mile<br />
Sat – 2.3 miles<br />
Sun – 14.1 miles<br />
<br />
Total mileage: 35.7 miles<br />
<br />
Monday - 10k Base run - heavy legs after metafit class but no rain.<br />
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Tuesday - 5 miles including <a href="http://connect.garmin.com/activity/216169960">Speedwork session</a> - 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.<br />
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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.<br />
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Thursday - Speedwork session - 10 x 200m, dry night, felt great.<br />
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Friday - Easy walk - Feeling excited about Sunday's big race, head full of pace plans and strategies.<br />
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Saturday - Easy run - 10am metafit class, then 2 miles, 1k @ half marathon pace.<br />
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Sunday - <a href="http://connect.garmin.com/activity/218288910">Great Scottish Run</a> - 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.<br /><br /><br />
Crispin Walshhttp://www.blogger.com/profile/06444651473513850093noreply@blogger.com0tag:blogger.com,1999:blog-5100842872433379587.post-30332387396177291182012-08-26T17:46:00.000+01:002012-09-13T17:49:10.965+01:00Weekly summaries w/c 20.08.2012<br />
Weekly summaries w/c 20.08.2012<br />
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Mon - 6.2 miles<br />
Tue - 5 miles<br />
Wed – 7 miles<br />
Fri - 6.2miles<br />
Sat – 20 miles<br />
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Total mileage: 44.4 miles<br />
<br />
Monday - Steady run - breakfast at parents B&B in Edinburgh after a night at Fringe, steady run home from Yoker after picking up the girls up from Grannies.<br />
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Tuesday - <a href="http://connect.garmin.com/activity/213403909">Speedwork session</a> - Fartlek, 150m and 300m flat out bursts with 30 sec recoveries, most splits sub 5:00 pace.<br />
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Wednesday - Base run - 7 miles, inc 4 x 4 min tempo.<br />
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Thursday - Speedwork session - 10 x 200m, lovely dry night, feeling good and fast.<br />
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Friday - <a href="http://connect.garmin.com/activity/214642190">Tempo run</a> - 35m:32s 10k, 5:44 pace, pushed it knackered in afternoon. Tope's last day so cake, popcorn and peanuts, much munching!<br />
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Saturday - <a href="http://connect.garmin.com/activity/214642166">Hard Long run</a> - 10 miles x 6:40 steady, 5 x 6:05 (even laps), 5 x 6:20 (odd laps). Paisley - Lochwinnoch (cycle path). Bit tired this morning from 10k yesterday but ignored it and chowed down a big bowl of porridge at 7am before driving to the start. First 10 miles enjoyable and steady, second 10 miles took effort to hit targets but managed it. Chuffed. Stashed a water bottle behind a tree near Linwood and picked it up again at 15 miles which washed down a couple of carby fig rolls. Countryside scenery cracking, a welcome change from the city miles. Sights: a 100+ sponsored granny walk, half asleep dog walkers, cycling families and two girls doing the walk of shame home with Greggs sausage rolls.Crispin Walshhttp://www.blogger.com/profile/06444651473513850093noreply@blogger.com0Glasgow, Glasgow City G52 1NJ, UK55.8386432 -4.32468255.8364142 -4.3296175 55.8408722 -4.3197465tag:blogger.com,1999:blog-5100842872433379587.post-60976434374692940792012-08-22T18:44:00.004+01:002012-08-23T21:49:23.646+01:005 weeks until Berlin..<br />
It is just over five weeks until I run in the 39th BMW Berlin Marathon. It will be my third marathon in 18 months and I am starting to feel the training fatigue and excitement kick in in equal measure.<br />
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I have managed to stick to my training plan more or less, running 5-6 days a week, 45-55 miles per week, plenty of speedwork and hard long runs.<br />
<br />
I have four goal times in mind which break down as:<br />
<br />
1. Sky high dream time - 02:39:30<br />
2. Realistic based on training - 02:43:00<br />
3. Acceptable - Sub 3.<br />
4. Issues outside of my control, still happy given the conditions - To finish.<br />
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There is a few tough weeks of training left which include the Great Scottish run (half marathon) then it's taper time before the big day.<br />
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<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-8mGZ0HOgJ5Q/UDUY9F0SMvI/AAAAAAAAAkY/agB9V8GMdU4/s1600/01_lage-berlin1.jpeg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="376" src="http://4.bp.blogspot.com/-8mGZ0HOgJ5Q/UDUY9F0SMvI/AAAAAAAAAkY/agB9V8GMdU4/s640/01_lage-berlin1.jpeg" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Brandenburg Gate</td></tr>
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<br />Crispin Walshhttp://www.blogger.com/profile/06444651473513850093noreply@blogger.com5tag:blogger.com,1999:blog-5100842872433379587.post-5562531161822861582012-08-18T20:25:00.000+01:002012-08-29T22:43:13.886+01:00Glasgow parkrun #186<a href="http://www.parkrun.org.uk/glasgow/results/weeklyresults?runSeqNumber=186">Results</a> | <a href="http://www.endomondo.com/workouts/uxciJjFeSH0">GPS Data</a><br />
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Racing for second place with 300m to go, ended up 3rd in 17:19, Stuart MacDougal wins.<br /><br />
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<a href="http://3.bp.blogspot.com/-4EOD8hfjWQo/UD6FZ-nd4BI/AAAAAAAAAkw/f-f87mw2TAE/s1600/7826380180_a66719a881_o.jpeg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="640" src="http://3.bp.blogspot.com/-4EOD8hfjWQo/UD6FZ-nd4BI/AAAAAAAAAkw/f-f87mw2TAE/s640/7826380180_a66719a881_o.jpeg" width="582" /></a></div>
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<iframe frameborder="0" height="600" scrolling="no" src="http://www.endomondo.com/embed/workouts?w=uxciJjFeSH0&width=580&height=600&width=950&height=600" width="950"></iframe>Crispin Walshhttp://www.blogger.com/profile/06444651473513850093noreply@blogger.com0tag:blogger.com,1999:blog-5100842872433379587.post-92020387737379428752012-08-17T22:17:00.000+01:002012-08-24T10:06:52.333+01:00Bella Belter 10k<a href="https://docs.google.com/viewer?url=http%3A%2F%2Fscottishrunningguide.com%2Fraces%2F2012%2Ftour_of_clydeside_bellahouston_belter_10k_road_race%2Fresults%2Ftour_of_clydeside_bellahouston_belter_2012_results.xls">Results</a><br />
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<span style="font-size: 11pt;"><span style="font-family: inherit;">So I raced the Bella Belter 10k on Friday night, first 10k race since the Polaroids series in spring. </span></span><span style="font-size: 15px;">I felt a bit flat before it though, maybe over training from marathon, not sure. Soon focused once I lined up mind. </span><br />
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<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/--78kR1hZysI/UDUQYpvAodI/AAAAAAAAAjk/V7QMZn1rvic/s1600/7804315018_09ae4335df_o.jpeg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="480" src="http://1.bp.blogspot.com/--78kR1hZysI/UDUQYpvAodI/AAAAAAAAAjk/V7QMZn1rvic/s640/7804315018_09ae4335df_o.jpeg" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: inherit; font-size: small;">The start: (from left) Steven Prentice, Me, Chris Upson, Tommy MacDonald, Steven MacGregor </span><br />
<span style="font-size: x-small;"><span style="font-family: inherit;"><strong class="username" id="yui_3_5_1_3_1345654847335_1052" style="background-color: #fefefe; color: #222222; display: inline !important; font-weight: normal; line-height: 13px; margin-top: 0px; text-align: left;">Photo </strong></span><a href="http://www.flickr.com/photos/kennyphillips/sets/72157631117639040/"><span style="background-color: white; color: #222222; line-height: 16px; text-align: left;">©</span></a> <strong class="username" style="background-color: #fefefe; color: #222222; display: inline !important; font-family: inherit; font-weight: normal; line-height: 13px; margin-top: 0px; text-align: left;"><a href="http://www.flickr.com/photos/kennyphillips/sets/72157631117639040/">Kenneth Phillips</a></strong></span></td></tr>
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<span style="font-size: 15px;">Race went off fast as is usual for the course so worked hard from the off. I put in a decent first half but dropped off a little in the second half. Paul Carroll (Clydeside Harriers) scalped me at 5km to move into 4th then 3rd. </span><br />
<span style="font-size: 15px;"><br /></span><span style="font-size: 15px;"><span style="font-family: inherit;"><br />I finished 5th in 35:15 which I'm pretty happy with. More or less where I should be for the distance going to Berlin. </span></span><span style="font-family: Calibri, Verdana, Helvetica, Arial;"><span style="font-size: 11pt;"><br /></span></span>Crispin Walshhttp://www.blogger.com/profile/06444651473513850093noreply@blogger.com075, Glasgow, Glasgow City, UK55.8295764 -4.317286355.7938819 -4.3962503 55.8652709 -4.2383223tag:blogger.com,1999:blog-5100842872433379587.post-6717736005718958972012-08-12T18:30:00.000+01:002012-08-23T13:58:32.856+01:00Weekly summaries w/c 06.08.2012<br />
<span style="background-color: white; color: #333333; font-family: Georgia, 'Bitstream Charter', serif; font-size: 15px; line-height: 24px;">Mon - 3 miles</span><br />
<span style="background-color: white; color: #333333; font-family: Georgia, 'Bitstream Charter', serif; font-size: 15px; line-height: 24px;">Tue - 5.3 miles</span><br />
<span style="background-color: white; color: #333333; font-family: Georgia, 'Bitstream Charter', serif; font-size: 15px; line-height: 24px;">Wed – 5 miles</span><br />
<span class="Apple-style-span" style="color: #333333; font-family: Georgia, 'Bitstream Charter', serif; font-size: 15px; line-height: 24px;">Thur – 5 miles</span><br />
<span class="Apple-style-span" style="color: #333333; font-family: Georgia, 'Bitstream Charter', serif; font-size: 15px; line-height: 24px;">Fri - 7.6 miles</span><br />
<span class="Apple-style-span" style="color: #333333; font-family: Georgia, 'Bitstream Charter', serif; font-size: 15px; line-height: 24px;">Sat – 9.5 miles</span><br />
<span class="Apple-style-span" style="color: #333333; font-family: Georgia, 'Bitstream Charter', serif; font-size: 15px; line-height: 24px;">Sun – 20 miles</span><br />
<span style="background-color: white; color: #333333; font-family: Georgia, 'Bitstream Charter', serif; font-size: 15px; line-height: 24px;"><br />Total mileage: 56 miles</span><br />
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<span style="background-color: white; color: #333333; font-family: Georgia, 'Bitstream Charter', serif; font-size: 15px; line-height: 24px;">Monday - 3 miles base, absolutely pishing down. </span><br />
<span style="background-color: white; color: #333333; font-family: Georgia, 'Bitstream Charter', serif; font-size: 15px; line-height: 24px;">Tuesday - 5.3 miles including <a href="http://www.endomondo.com/workouts/tp3_wmJ4WYI">10 x 500m @ sub 5:00 pace, 1 min recs</a></span><br />
<span style="color: #333333; font-family: Georgia, Bitstream Charter, serif;"><span style="font-size: 15px; line-height: 24px;">Wednesday</span></span><span style="background-color: white; color: #333333; font-family: Georgia, 'Bitstream Charter', serif; font-size: 15px; line-height: 24px;"> - 5 miles base, including <a href="http://www.endomondo.com/workouts/qPgTv_65NaQ">1 mile time trial at Glasgow Green</a> (new pb, 5:13)</span><br />
<span style="background-color: white; color: #333333; font-family: Georgia, 'Bitstream Charter', serif; font-size: 15px; line-height: 24px;">Thursday - <a href="http://www.endomondo.com/workouts/uNkFaUuOafA">5 miles progression run</a> to pick up car from Garage. </span><br />
<span style="background-color: white; color: #333333; font-family: Georgia, 'Bitstream Charter', serif; font-size: 15px; line-height: 24px;">Friday - 7.6 miles including<a href="http://www.endomondo.com/workouts/qzTCU_p7YuM"> 7 x 800m grass</a>.</span><br />
<span style="background-color: white; color: #333333; font-family: Georgia, 'Bitstream Charter', serif; font-size: 15px; line-height: 24px;">Saturday - 9.5 miles including <a href="http://www.endomondo.com/workouts/le8AT2OJ0ZI">Glasgow parkrun #185</a>, 16:56 chip time and 3rd. Made it into the sub 17 5k club! </span><br />
<span style="background-color: white; color: #333333; font-family: Georgia, 'Bitstream Charter', serif; font-size: 15px; line-height: 24px;">Sunday - <a href="http://www.endomondo.com/workouts/tqcno1wrMjU">20 miles progression</a>, 11.5 miles easy (7:30 pace), 9 miles hard (6:08). </span><span style="background-color: white; color: #333333; font-family: Georgia, 'Bitstream Charter', serif; font-size: 15px; line-height: 24px;">With Al and Stuart, N75 cycle route, good stories. </span>Crispin Walshhttp://www.blogger.com/profile/06444651473513850093noreply@blogger.com0Glasgow, Glasgow City G52 1NJ, UK55.8386432 -4.32468255.8364142 -4.3296175 55.8408722 -4.3197465tag:blogger.com,1999:blog-5100842872433379587.post-78802812859003064622012-08-11T20:22:00.000+01:002012-08-18T20:30:52.207+01:00Glasgow parkrun #185<a href="http://www.parkrun.org.uk/glasgow/results/weeklyresults?runSeqNumber=185">Results</a> | <a href="http://www.endomondo.com/workouts/le8AT2OJ0ZI">GPS Data</a><br />
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Made it into the Sub 17 club. 16:56, 3rd. Robert Quinn wins.<br />
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<iframe frameborder="0" height="600" scrolling="no" src="http://www.endomondo.com/embed/workouts?w=le8AT2OJ0ZI&width=580&height=600&width=950&height=600" width="950"></iframe>Crispin Walshhttp://www.blogger.com/profile/06444651473513850093noreply@blogger.com0tag:blogger.com,1999:blog-5100842872433379587.post-14948947350996472252012-08-05T18:30:00.000+01:002012-08-23T08:07:25.382+01:00Weekly summaries w/c 30.07.2012 <br />
<span style="background-color: white; color: #333333; font-family: Georgia, 'Bitstream Charter', serif; font-size: 15px; line-height: 24px;">Mon - 3 miles</span><br />
<span style="background-color: white; color: #333333; font-family: Georgia, 'Bitstream Charter', serif; font-size: 15px; line-height: 24px;">Tue - 6.5 miles</span><br />
<span style="background-color: white; color: #333333; font-family: Georgia, 'Bitstream Charter', serif; font-size: 15px; line-height: 24px;">Wed – 4 miles</span><br />
<span class="Apple-style-span" style="color: #333333; font-family: Georgia, 'Bitstream Charter', serif; font-size: 15px; line-height: 24px;">Thur – 8 miles</span><br />
<span class="Apple-style-span" style="color: #333333; font-family: Georgia, 'Bitstream Charter', serif; font-size: 15px; line-height: 24px;">Sat – 10.5 miles</span><br />
<span class="Apple-style-span" style="color: #333333; font-family: Georgia, 'Bitstream Charter', serif; font-size: 15px; line-height: 24px;">Sun – 19 miles</span><br />
<span style="background-color: white; color: #333333; font-family: Georgia, 'Bitstream Charter', serif; font-size: 15px; line-height: 24px;"><br />Total mileage: 52 miles</span><br />
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<span style="background-color: white; color: #333333; font-family: Georgia, 'Bitstream Charter', serif; font-size: 15px; line-height: 24px;">Monday - 3 miles base</span><br />
<span style="background-color: white; color: #333333; font-family: Georgia, 'Bitstream Charter', serif; font-size: 15px; line-height: 24px;">Tuesday - 6.6 miles including <a href="http://www.endomondo.com/workouts/p7Ut2nSyX9Q">3 x 1.5k, 2 mins recovery.</a></span><br />
<span style="color: #333333; font-family: Georgia, Bitstream Charter, serif;"><span style="font-size: 15px; line-height: 24px;">Wednesday</span></span><span style="background-color: white; color: #333333; font-family: Georgia, 'Bitstream Charter', serif; font-size: 15px; line-height: 24px;"> - 4 miles base, lunchtime. </span><br />
<span style="background-color: white; color: #333333; font-family: Georgia, 'Bitstream Charter', serif; font-size: 15px; line-height: 24px;">Thursday - 8 miles including <a href="http://www.endomondo.com/workouts/lXXbxEa2dX4">2 mile TT</a>. 10.39 (new pb) (1st). </span><br />
<span style="background-color: white; color: #333333; font-family: Georgia, 'Bitstream Charter', serif; font-size: 15px; line-height: 24px;">Saturday - 10.5 miles including Strathclyde parkrun, 17:05 (2nd)</span><br />
<span style="background-color: white; color: #333333; font-family: Georgia, 'Bitstream Charter', serif; font-size: 15px; line-height: 24px;">Sunday - <a href="http://www.endomondo.com/workouts/v6KHJJhnRLs">19 miles progression run</a>, l</span><span style="background-color: white; color: #333333; font-family: Georgia, 'Bitstream Charter', serif; font-size: 15px; line-height: 24px;">ast three miles hard. </span><span style="background-color: white; color: #333333; font-family: Georgia, 'Bitstream Charter', serif; font-size: 15px; line-height: 24px;">Southside Seven. Linn, Kings, Queens, Maxwell, Bellahouston, Pollok and Rouken Glen. With George and Stuart.</span><br />
<br />Crispin Walshhttp://www.blogger.com/profile/06444651473513850093noreply@blogger.com0140 Ashdale Dr, Glasgow, Glasgow City G52 1NJ, UK55.8386432 -4.32468255.8364142 -4.3296175 55.8408722 -4.3197465tag:blogger.com,1999:blog-5100842872433379587.post-87300922977231195592012-08-04T20:12:00.000+01:002012-08-18T20:39:27.352+01:00Strathclyde parkrun #119<a href="http://www.parkrun.org.uk/strathclyde/results/weeklyresults?runSeqNumber=119">Results</a> | <a href="http://www.endomondo.com/workouts/hHLLhos-cVE">GPS Data</a><br />
<br />
No Glasgow parkrun today. Ran Strathclyde instead. Lovely sunny morning and a flat and fast course. Lead second mile for half a mile before being matched then out sprinted in the last 400. Finished 2nd, Stuart finished 3rd.<br />
<br />
<iframe frameborder="0" height="600" scrolling="no" src="http://www.endomondo.com/embed/workouts?w=hHLLhos-cVE&width=580&height=600&width=950&height=600" width="950"></iframe>Crispin Walshhttp://www.blogger.com/profile/06444651473513850093noreply@blogger.com0tag:blogger.com,1999:blog-5100842872433379587.post-3266997652291178192012-07-29T20:00:00.000+01:002012-08-23T07:47:50.460+01:00Weekly summaries w/c 23.07.2012<span style="background-color: white; color: #333333; font-family: Georgia, 'Bitstream Charter', serif; font-size: 15px; line-height: 24px;">Mon - 2.6</span><br />
<span style="background-color: white; color: #333333; font-family: Georgia, 'Bitstream Charter', serif; font-size: 15px; line-height: 24px;">Tue - 5.5 miles</span><br />
<span style="background-color: white; color: #333333; font-family: Georgia, 'Bitstream Charter', serif; font-size: 15px; line-height: 24px;">Wed – 8.2 miles</span><br />
<span class="Apple-style-span" style="color: #333333; font-family: Georgia, 'Bitstream Charter', serif; font-size: 15px; line-height: 24px;">Thur – 5 miles</span><br />
<span class="Apple-style-span" style="color: #333333; font-family: Georgia, 'Bitstream Charter', serif; font-size: 15px; line-height: 24px;">Sat – 6 miles</span><br />
<span class="Apple-style-span" style="color: #333333; font-family: Georgia, 'Bitstream Charter', serif; font-size: 15px; line-height: 24px;">Sun – 17 miles</span><br />
<span style="background-color: white; color: #333333; font-family: Georgia, 'Bitstream Charter', serif; font-size: 15px; line-height: 24px;"><br />Total mileage: 43 miles</span><br />
<span style="background-color: white; color: #333333; font-family: Georgia, 'Bitstream Charter', serif; font-size: 15px; line-height: 24px;"><br /></span>
<span style="background-color: white; color: #333333; font-family: Georgia, 'Bitstream Charter', serif; font-size: 15px; line-height: 24px;">Monday - 2.6 miles steady (6:35)</span><br />
<span style="background-color: white; color: #333333; font-family: Georgia, 'Bitstream Charter', serif; font-size: 15px; line-height: 24px;">Tuesday - 5.5 miles including</span><span style="color: #333333; font-family: Georgia, Bitstream Charter, serif;"><span style="font-size: 15px; line-height: 24px;"> including </span></span><a href="http://www.endomondo.com/workouts/uoLA1wz6ltc" style="font-family: Georgia, 'Bitstream Charter', serif; font-size: 15px; line-height: 24px;">6 x 1km</a>.<br />
<span style="color: #333333; font-family: Georgia, Bitstream Charter, serif;"><span style="font-size: 15px; line-height: 24px;">Wednesday</span></span><span style="background-color: white; color: #333333; font-family: Georgia, 'Bitstream Charter', serif; font-size: 15px; line-height: 24px;"> - Took an days leave day to look after Hannah. 3 miles base </span><span style="background-color: white; color: #333333; font-family: Georgia, 'Bitstream Charter', serif; font-size: 15px; line-height: 24px;">in the morning,</span><span style="background-color: white; color: #333333; font-family: Georgia, 'Bitstream Charter', serif; font-size: 15px; line-height: 24px;"> 3 miles base</span><span style="background-color: white; color: #333333; font-family: Georgia, 'Bitstream Charter', serif; font-size: 15px; line-height: 24px;"> in the evening. </span><br />
<span style="background-color: white; color: #333333; font-family: Georgia, 'Bitstream Charter', serif; font-size: 15px; line-height: 24px;">Thursday - 5 miles tempo at lunchtime, 30mins at 5:50 pace</span><br />
<span style="background-color: white; color: #333333; font-family: Georgia, 'Bitstream Charter', serif; font-size: 15px; line-height: 24px;">Saturday - 6 miles includin</span><span style="background-color: white; font-family: Georgia, 'Bitstream Charter', serif; font-size: 15px; line-height: 24px;"><span style="color: #666666;">g</span><span style="color: #444444;"> </span></span><span style="color: #444444;"><a href="http://www.endomondo.com/workouts/k-LMYf69Ex8">parkrun</a>. Mass club start and olympic breakfast in clubhouse
afterwards to celebrate clubs 120 years. Came 7th, Rosie and Holly ran
too.</span><br />
<span style="background-color: white; color: #333333; font-family: Georgia, 'Bitstream Charter', serif; font-size: 15px; line-height: 24px;">Sunday - Long run with Colin and Stuart, Southside Six route, tired.</span><br />
<br />Crispin Walshhttp://www.blogger.com/profile/06444651473513850093noreply@blogger.com0Glasgow, Glasgow City G52 1NJ, UK55.8386432 -4.32468255.8364142 -4.3296175 55.8408722 -4.3197465tag:blogger.com,1999:blog-5100842872433379587.post-37149785699999530812012-07-28T20:06:00.000+01:002012-08-18T20:41:36.730+01:00Glasgow parkrun #184<a href="http://www.parkrun.org.uk/glasgow/results/weeklyresults?runSeqNumber=184">Results</a><br />
Mass club start and olympic breakfast afterwards to celebrate clubs 120 years. Rosie and Holly ran too. Robert Gilroy wins. Finished 7th.Crispin Walshhttp://www.blogger.com/profile/06444651473513850093noreply@blogger.com0