Weekly Summary – w/c 07.05.2012

Mon – Circuits

Tue – AM 3 miles (8:00m/m) PM  6 miles including club session (15 x 300m)
Wed – 5 miles including 2 miles fartlek
Thu – 5 miles hill session (3 x 1 mile / 6 x sprints)
Fri – Circuits
Sat – 12 miles including parkrun (17:20) 
Sun – Rest

Total mileage – 31 miles

The first week of my new training plan (4 runs, 2 circuit classes) and it seemed to go pretty well.  The week started on Tuesday with an easy 5k up to Bellahouston Park with Alan, the weather was pretty grim and my legs were still tired from last week. Tuesday evening was a more sunny affair with a club session in Pollok Park of 15 x 300m with walking recoveries.  Felt strong. Good training for the final straight in the upcoming Polaroid 10k series.  A dry and still fartlek session followed on Wednesday with the BBC crew, the highlight being one of Graham's homemade chia seed energy bar in the afternoon.

On Thursday HRH Prince Charles, Duke of Rothesay was visiting BBC Scotland and arrived at the same time I was trying to leave, in a pair of shorts. This made the simple task of walking out the front door a little more difficult than normal. Once out it was a wet hill  session in Kelvingrove Park with the Glasgow lunchtime running group. It was my first time with them and I seemed to fit into the middle of the group so happy about that. Will go back. 


On Friday I returned for a second dose of Stella's circuits class. Tough. 


Saturday's efforts was a sunny morning 4 mile jog around Pollok with clubmate Craig before a great parkrun (17:20 pb / 5th) followed by an easy 4 mile warmdown with Bryan. 

Glasgow parkrun #173

Results | Garmin Data

I've arranged to meet Craig outside the club at 8.30 for a 4 mile warmup run around Pollok park before today's parkrun. The weather is fantastic, sunny blue skies and warm enough for just t shirts.

After four steady 7:00 min/miles we arrive at the start line and join other club mates to enjoy some pre race chit chat. Late runners who've driven here try to squeeze cars into spaces that don't really exist.

After a few last minute strides I position myself near the front with fellow club mate Steven Prentice. I'm feeling positive about the race ahead, no niggles to slow me down like last week and a good weeks training behind me. All going well I should pb.

The race starts and we tear down the road, runners weave in and out, finding spaces before the sweeping left corner, Steven leads the race. The road opens up briefly from beneath the trees before turning onto a smaller path. My breathing is loud, my heart is racing and I'm in 6th. I turn into the wide tree lined avenue of North wood and question myself, "can I keep this pace going?!" I look for interesting shapes high in the distant trees to focus on and help me maintain form.

At the 3k point Steven's dropped to 3rd and glances over his shoulder, "Ha!" I think about trying to catch him but decide it would hurt too much. We approach a small rise and I lean forward to attack it but suddenly feel lactic acid hit my legs. I drop off the pace which opens the door for the runner behind me but I manage to hold off any more attacks to reach the "200m to go" sign with just enough left for a final kick.

I look down at my garmin, the pb is on so I give it everything all the way to the cones. As I pass them I press stop and look down breathing heavily; 17:19. An elated surge rushes through my body as I walk down the funnel to collect my token. Life around me seems to slow down. Sweat drips onto my watch as I check it again. I reach the volunteers and they hand me a position token and smile. Steven waits for me at the end of the funnel and we warmly shake hands.

As I walk towards the barcode volunteers I retrive my barcode from my running belt and give it to another smiling women. I have a cheaply laminated parkrun barcode which never scans first time so we share a laugh as we bend it into different shapes. I ask if she's running the Women's 10k tomorrow to which she replies yes, as my card finally scans. I wish her good luck, smile then say goodbye.  I join Bryan for an easy warmdown jog in the sunshine. Great parkrun.

Steven broke 17:00 to come 3rd in 16:59. I finish 5th in 17:19 setting a new parkrun personal best by 30 seconds.

Glasgow parkrun #172

Results | Garmin Data

At 7.30am my alarm signals the start of the day which I chose to ignore. After a couple of late nights midweek, a fartlek session on Thursday and a brutal Stella Bartram workout yesterday I think sleep is probably more beneficial than a 5 mile run before parkrun and roll over.

I eventually get my act together and ride the two miles to Pollok Park where I lock up my bike and make my way over to the colourful start line (Womens 10k next Sunday) with fellow Harrier Tommy MacDonald. While the race briefing is being announced I glance around to if I recognise anyone and spot George Taylor, Russ Whittington and Al MacLachlan all whom recently ran the London.

I start fast near the front and once we're round the first few corners I pull away from the pack. I've now got a bit of space to assess my position and realise I'm in the chasing group of three while Tommy is in the leading group ahead. As we sweep left into the Glade the yellow vested runner in my group starts to pull I'm having to work hard to maintain my position. Thoughts enter my head about slowing down but I stick with it, holding onto the blue vest of Stuart MacDougal as we begin loop two. I hear breathing behind me and suspect it's either George Taylor or Russ Whittington. It's Russ and he overtakes just before the duck pond even managing a quick hello as he passes. I watch him go and once again thoughts enter my head, this time how much I don't enjoy racing this distance.

As I hurtle down towards the Glade for the last time I catch and pass the yellow vested runner who passed me earlier but is now flagging. One last push up the switchbacks and a strong finish and I could take 6th place and a new pb home. As I approach the top of the switchbacks my legs are on fire when a Glasgow Cross fit runner passes me. I have nothing left to respond with, barely just enough for a final kick down the last 200m and into the finish chute.

I finish 7th in 17:51 setting a new parkrun personal best by 23 seconds. An ok result but a hard slog of a race. I know I can do better. Sub 17:30 parkrun I'm coming for you this summer.

Post London and 2012 goals

I learned this week that my time in London qualified me for a championship entry next year.

I think having a championship start gives you some perks on the day, like your own dedicated start and finish areas, with showers. I'm certainly no championship runner but I shall be toeing the line again in 2013, if somewhat sheepishly. I'm just glad I have the whole year (and Berlin) to train for it as my goal time of 2:40 will require 6:00 pace which, if I'm honest, scares the shit out of me.

I went back to my club this week after a very light post marathon week, a total of 8 miles. It was great to catch-up and run with club friends again but my legs still felt pretty heavy. The session was 6 x 800m in Pollok Park with no chance of hanging onto Tommy who was flying.

After I got home I started mulling over what the wise Iain Burke said about going faster and it got me thinking maybe I could (and would like too) improve my 10k and half time by Autumn so I came up with the following goals.

2012 goals
5k - 17:15 (current pb 17:50)
10k - 34:30 (current pb 36:14)
10 miles - 57:00 (current pb 58:30)
Half - 01:16:00 (current pb 1:18:19)
Marathon - 02:40:00 (current pb 02:43:32)

Training paces to achieve goals
Easy / long run training pace is: 7:00 min/mile
Tempo run training pace is: 5:43 min/mile
Interval training pace is: 5:00 min/mile
Yasso 800s training pace is: 2:38 min/800

Revised weekly training plan
Monday evening – Circuits
Tuesday evening  – Club Run (hard speedwork)
Wednesday lunchtime – Easy run
Thursday lunchtime – Speedwork / Hills / Fartlek / Tempo / Yasso
Friday lunchtime – Circuits
Saturday morning – Medium / Long run / Tempo
Sunday – Rest

My first race is the Helensburgh's 10k in a fortnights time followed by Clydebank 10k, Dumbarton 10k and finally the Men's Health 10k mid June.

The Men's Health 10k start back in 2010.

Fellow Bellahouston Harriers Robel Nagash (796) and Tommy McDonald (leading yellow vest) leading the charge. Robel won the race in 30.47 and Tommy came third the following year in 33:36. 

Virgin London Marathon 2012

Results | Photos  | GPS Data

After a great couple days in London with Rosie I found myself outside the Fast Good for Age Zone on Blackheath Common on Sunday morning ready for the start of the 2012 London Marathon.

As I lined up with the other club runners the behind the large timing clock I was a little nervous but mostly excited. At 9.35 and with 10 minutes to go I closed my eyes in the sunshine and visualised my race ahead.

My plan was a 02:45:00 marathon which is 6:15 pace which I managed consistently for the first half, passing Chris Upson (Westerlands), Scott Kennedy (Bellahouston Road Runners) and George Taylor (Giffnock North) just after Tower Bridge. All quality runners.

At mile 15 when people were starting to fade I opened up to put down 4 miles at 6:06, 6:01, 6:08, 6:06, high fived Rosie at Carnary Wharf before shifting down slightly for the final 10k.

I completed the race (and my second marathon) in 02:43:32 finishing in position 291st and smashing my pb of 3:05:03.

An amazing experience and a result that gets me into the UK Athletic Championship start next year.

Splits

I ran the first 13 miles in 1:20:55 (6:13 pace) and the second 13 miles in 1:20:04 (6:10 pace) achieving a negative split of 51 seconds. I had aimed to run the first two miles at 6:40 but increased my pace after 1 mile, probably getting caught in the race a bit.

Hydration and Fuel
I had started carbo loading 48 hours before the race - rice, potatoes, crackers, muffins, orange juice and expo freebies, little and often.  I sipped on water as we walked around London prior to the race but had already drank litres of the stuff during the week.

During the race I took water bottle at every third station and an isotonic drink at 10, 19 and 23. I carried six gels and used 5, taking one on every 45mins or so. This strategy seemed to work well. Post race grub was a brillant meal at Leon's before heading back out to meet friends, swap stories and booze it up into the night in the Hard Rock Cafe.

 

 

Alloa Half Marathon

Results | Photos  | More Photos

My last half marathon was the 2011 Balloch - Clydebank where I set a pb of 1:26:06. I was hoping for something around the 1:21 mark having trained over winter with the Bellahouston Harriers but as the starting gun fired in the bright spring sunshine my plan went straight out the window.

The Ochill foothills - credit: runpics.com

The first 4 miles were amazing, much faster than I had planned for but hugely enjoyable, passing the 3 mile marker in 17.40. Ahead of me was a strong group working together which included George Taylor (Giffnock North), Ewan Jack (Central Athletics) and Rodger Clark (Carnegie Harriers). I kept them in my sights and once passed the 10k point (36.40) took on a gel and focused on Ochill foothills ahead. I sensed I could go faster so hung onto the shoulder of a pacey Anster Haddie runner called Dell.

Dell (Anster Haddies), Crispin Walsh (Bellahouston Harriers) and Jennifer Emsley (Central AC) - credit: runpics.com

We picked off flagging runners along the foothills until the long hill at 11 miles, I couldn't match his pace here so shrugged it off and blasted the last 2 miles with what I had left!

I ran a 1:18:19 and finished 30th overall, 10th M40.

From left - Craig Lamont, Crispin Walsh, Angela Campbell, Kristina Greig, Stewart Mullholland. - credit: Claire Lamont.

Scottish Nationals XC Championships - Falkirk

Results | GPS data | Photos | Photos

As tough as expected. 12k of undulating hills, thick mud and a strong field made for a lung busting afternoon race around Callander Park. I should have started nearer the front but I'm pretty happy with my run overall.

I ran the 12k in 47:12 and finished 120th of 505 runners. Top 100 next year.