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