VLM13 one week to go

It'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.

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.

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.


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.

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.

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.



First time in the championship start this year, running number 626.

 

Finally, picked up new 10 mile pb last Sunday in the Tom Scott Memorial 10 mile road race, finished in 55.41, 2nd V40. 

Whose the baldy on the far right? 

Tom Scott Memorial 10 mile Road Race from Crispin Walsh on Vimeo.

Training going well this week, no major niggles, new lunchtime training 10k pb and 4lbs away from target weight.

I enjoyed a hard but rewarding long run with Colin Thomas on Sunday. We 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. 

Feeling the runner's high following long run, shower and food. Homemade spaghetti bolognese never tasted so good.

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.

London 2013

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.

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. 

Sunday 10th March
Type: Long run
Distance: 22 miles
Time: 2hr 30m 
Pace: 6.45

Sunday 17th March
Race: Allo Half
Distance: 13 miles
Pace: Eyebaws oot

Sunday 24th March
Type: Long run
Distance: 23 miles
Time: 2hr 35m 
Pace: 6.45

Sunday 31st March
Race: National Road Relays
Distance: 10k
Pace: Eyebaws oot

Sunday 7th April
Type: Long run
Distance: 20 miles
Time: 2hr 15m 
Pace: 6.45

2012 / 2013 Summary

Won my first race, 1st MV40 4 times, 2nd MV40 4 times.


January
Race: Glasgow Atkins 3K On The Green Series
Distance: 3k
Chip Time: 10:13 *PB*
Position: 8th (2nd MV)

Race: Motherwell LSK Supplies Open Masters Relays
Distance: 3.5 miles
Chip Time: 20:53
Position: 15th (L1)




February
Renfrewshire Road Race Championships (Greenock)
Distance: 5 miles
Chip Time: 28:22 *PB*
Position: 14th (2nd MV)

Scottish National XC Championships (Falkirk)
Distance: 7 miles
Chip Time: 47:12
Position: 120th





March Jack Crawford Springburn Cup 10K (pacing Graham)
Distance: 10k
Chip Time: 45:14
Position: 80 (20 MV)

Alloa Half Marathon
Distance: 13.1 miles
Chip Time: 78:19
Position: 30 (10 MV)



April London Virgin London Marathon
Distance: 26.2 miles
Chip Time: 2:43:52 *PB*
Position: 291 (52 MV)



May Glasgow parkrun 5K Event 172
Distance: 5k
Chip Time: 17:51
Position: 7

Glasgow parkrun 5K Event 173
Distance: 5k
Chip Time: 17:19
Position: 5 (1 MV)

Helensburgh Polaroid Eyewear 10K
Distance: 10k
Chip Time: 35:10
Position: 13 (4 MV)

Clydebank Polaroid Eyewear 10K
Distance: 10k
Chip Time: 35:46
Position: 22 (5 MV)

Dumbarton Polaroid 10K
Distance: 10k
Chip Time: 34:38 *PB*
Position: 13 (4 MV)




June Glasgow MHFS 10K
Distance: 10k
Chip Time: 34:48
Position: 10 (2 MV)


Calderglen Trail 10K
Distance: 10k
Chip Time: 39:58
Position: 10 (5 MV)




July
Glasgow parkrun 5K Event 183
Distance: 5k
Chip Time: 17:15
Position: 2

Glasgow parkrun 5K Event 184
Distance: 5k
Chip Time: 17:20
Position: 7 (1 MV)




August
Strathclyde parkrun 5K Event 119
Distance: 5k
Chip Time: 17:07
Position: 2


Glasgow parkrun 5K Event 185
Distance: 5k
Chip Time: 16:56 *PB*
Position: 3 (1 MV)


Bella Belter 10K
Distance: 10k
Chip Time: 35:15
Position: 5 (2 MV)

Glasgow parkrun 5K Event 186
Distance: 5k
Chip Time: 17:19
Position: 3



September Scottish Run Half Marathon
Distance: 13.1 miles
Chip Time: 74:57 *PB*
Position: 22 (2 MV)

Around Cumbrae 10
Distance: 10 miles
Chip Time: 57:59 *PB*
Position: 4 (1 MV)

BMW Berlin Marathon
Distance: 26.2
Chip Time: 2:40:42 *PB*
Position: 179

Scottish Athletics National XC Relays Championships

Results | Photos | GPS Data

I took the second leg after young Thomas McDonald. Feeling good and full of adrenaline I started fast then faded in the middle.

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.

Antonine Half Marathon Trail Race

Results | GPS Data

I won my race today!

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.

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.

Prize giving

Contents of goodie bag

39th BMW BERLIN MARATHON

Results | GPS | Photos

It's been a few weeks since I ran my third marathon so a good time to reflect on the whole experience.

The City Break
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.


The Marathon
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.

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.

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).

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.

Stats
Finished 02:40:32

First half: 01:19:13
Second half: 01:21:19

Placed 178th overall
23rd in my age group (M40).

Splits:
5 km: 00:18:58
10 km: 00:37:32
15 km: 00:56:25
20 km: 01:15:12
25 km: 01:33:55
30 km: 01:52:45
35 km: 02:11:25
40 km: 02:31:05

Race fuelling
5 gels, 2 caffeine ones and 2 bites of banana.

Race Hydration
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.

Lessons learned
* Longer long runs - I went long (20 miles) 3 times, perhaps a few 22 milers would have helped.
* Increase weekly mileage. I topped out at 55- 58 miles per week.
* Use km / mile markers not garmin for splits!
* Better hydrating

Next steps
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.