Summer Summary

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.

Tour of the Clydeside

Mull half marathon

British Masters 10k champs - 5th V40

Team Bella at Irvine 10k

Paisley 10k

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.

Holly wins the wee Nessie race

Couple of videos I made during the GSR weekend.

Great Scottish Run - 10k from Crispin Walsh on Vimeo.

Great Scottish Run 2013 - Half Marathon from Crispin Walsh on Vimeo.

Now back on track and training for a sub 2:37 in London. 

West District XC Relays 2013

Not good. Just gone backwards two weeks. 

VLM 2013 Weekend

Friday

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.

Visited platform 9 3/4 in Kings Cross.Ppurchased a pair of oyster cards.

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. 

Saturday

Sunning morning for an easy jog around Ealing common before picking up papers, bagels and fresh coffee. Back home for lazy morning. 

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 -

Asian tuna and udon noodles. Early night.

Sunday - Race day.

Breakfast - Large bowl of porridge with dried mango, banana chips, honey, cup of coffee. 

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.

Stats
Finished 02:37:31

First half: 01:19:13
Second half: 01:18:30

Placed 120th overall
12th in my age group (M40).

Splits:

Race fueling
4 orange SiS gels, packet of jelly beans in back pocket, half a chia energy bar at 10 miles, other half at 20 miles.  

Race Hydration
Water every third mile and an isotonic every 4 miles. Electrolyte tab into my water bottles at 6, 13 and 18 miles.

Lessons learned
* A longer taper works 3 weeks.
* Quality not quantity of miles. Only did two 65 mile weeks. Rest of 45 - 60 combined with alot of racing.
* Switching off distance data field on Garmin and using route mile marker
* Better hydrating
* 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.

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.

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.

Weekly summaries w/c 20.08.2012

Weekly summaries w/c 20.08.2012

Mon -  6.2 miles
Tue -  5 miles
Wed –  7 miles
Fri -  6.2miles
Sat –  20 miles

Total mileage:   44.4 miles

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.

Tuesday - Speedwork session - Fartlek, 150m and 300m flat out bursts with 30 sec recoveries, most splits sub 5:00 pace.

Wednesday - Base run - 7 miles, inc 4 x 4 min tempo.

Thursday - Speedwork session -  10 x 200m, lovely dry night, feeling good and fast.

Friday - Tempo run - 35m:32s 10k, 5:44 pace, pushed it knackered in afternoon. Tope's last day so cake, popcorn and peanuts, much munching!

Saturday - Hard Long run - 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.

5 weeks until Berlin..

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.

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.

I have four goal times in mind which break down as:

1. Sky high dream time - 02:39:30
2. Realistic based on training - 02:43:00
3. Acceptable - Sub 3.
4. Issues outside of my control, still happy given the conditions - To finish.

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.

Brandenburg Gate

Glasgow parkrun #186

Results | GPS Data

Racing for second place with 300m to go, ended up 3rd in 17:19, Stuart MacDougal wins.

Bella Belter 10k

Results

So I raced the Bella Belter 10k on Friday night, first 10k race since the Polaroids series in spring. I felt a bit flat before it though, maybe over training from marathon, not sure. Soon focused once I lined up mind. 

The start: (from left) Steven Prentice,  Me,  Chris Upson, Tommy MacDonald, Steven MacGregor 
Photo © Kenneth Phillips

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. 


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. 

Weekly summaries w/c 06.08.2012

Mon - 3 miles
Tue -  5.3 miles
Wed –  5 miles
Thur –  5 miles
Fri - 7.6 miles
Sat –  9.5 miles
Sun –  20 miles

Total mileage:   56 miles

Monday - 3 miles base, absolutely pishing down. 
Tuesday - 5.3 miles including 10 x 500m @ sub 5:00 pace, 1 min recs
Wednesday - 5 miles base, including 1 mile time trial at Glasgow Green (new pb, 5:13)
Thursday - 5 miles progression run to pick up car from Garage. 
Friday - 7.6 miles including 7 x 800m grass.
Saturday - 9.5 miles including Glasgow parkrun #185, 16:56 chip time and 3rd. Made it into the sub 17 5k club! 
Sunday - 20 miles progression, 11.5 miles easy (7:30 pace), 9 miles hard (6:08). With Al and Stuart, N75 cycle route, good stories.