|Posted by Jon Steadman on December 31, 2010 at 4:40 PM||comments (0)|
Ely NYE 10K – 31st December
Race Length: 10K
Course Best: 42.56 (December 2007)
PB: 40:40 at Harlow MWL 10K (June 2009)
Target Time: 43 mins
Nemesis Score: 0 (no runners)
This was never going to be a fast one due to the excesses of Christmas and having just got over the flu.
The course is essentially flat in the fens with a decent at the start and climb at ~8.5K, which to be honest looks worse than it is as everything else is so flat. If conditions are windy, then it can be very exposed, but today ws cold and still - perfect really. The race plan was to attempt a 43 minute 10K, something that I could do in my sleep earlier in the year.
I started the run down the hill trying desperately to congratulate a runner on the birth of her son earlier in the year. For the 1st 2K, I was about 3 metres behind and unable to close the gap. I had to let them go just after the 2Km marker as she was running at @40min pace - too fast for me!
I slowed down to the 4:18 min/Km I needed, but come 4K it was very apparent that I was not going to be able to hold this. I was overtaken by a bloke pushing a baby jogger! :(I slowed towards 4:25-30 in an effort to recover, concentrating on form for the run through Pymoore and the run in for home.
The 8K point sees the start of the slight climb towards a bag piper who is always stationed at the top - and that is supposed to encourage you up! Rested, I decided to put on an effort and it was time to identify the person who I was no tgoing to let beat me. At that moment, someone came along side to overtake, so it had to be them. we climbed steadily together, but at the top they were able to regain speed faster and pulled out a few metres. As I hit the final Km, it was time to go for it a bit morem so I realed them in. The finish is a little twisty and comes upon you very quickly. The final 200m or so is over a rough grass field. Previous runners had made the centre muddy so I went to the left where there was better traction. I got along side and we were reeling the guy infront in too. As we got to the line, they made one last effort and just got ahead by the smallest margin. Awarded the same time, but I was that 1 place behind...
Once out of the finishing funnel, I went back to see who was now finishing. I was horrified to see my new race nemesis finishing in ~45 minutes. What makes this nemesis more unusual is that THEY ARE A DOG!!!. Finishing not far behind me was a Saffron runner AND her dog... To be fair the Saffron runner is only just slower than me at the moment - but to run that speed WITH a dog is simply amazing!
In all, not a good performance in terms of time, but I was able to run a positive finish, so something to build on.
|Posted by Jon Steadman on December 6, 2010 at 3:41 PM||comments (0)|
XCOUNTRY: Harlow (Race 3 of 4) – 5th December
Race Length: 4.92 miles
Course Best: 39.09 in 2007
Target Time: 37 mins
Outcome: 42nd in 37.37
Nemesis Score: -3 (4 runners)
Splits: 6:43 8:08 8:01 7:37 (7:02 - 0.92 miles)
So on to our home cross country event. Having now started to get back in to some sort of training regime, I was hoping to make some sort of improvement here, startng easy and then finishing strongly.
The course is essentally an out an back. It starts off narrow so getting some good position is important, so although I wanted to hold back, I needed to go of a little hard in the first mile. The course then crosses a brook before heading on a long uphiil drag to the Church Langley woods. A few twists and turns and a quick climb up tetetubby hill ( a mound in a park ~10m tall that you "could" go around), sees you head back down hill to the brook. You then have the flat run in to the finish. The plan was to stick with the 2nd lady for as long as possible, finishing ahead of 2 clubmates and the lady I chickend out of out sprinting to the line at Ware.
I set off well and was even insight of a previous nemesis, but a split of 6:43 definately indicated I was going too fast. I was ahead of all my nemeses but on the long drag to woods, the 2nd lady went past. I track her through the woods where she almost came a cropper in the ditch, now part of the course as the path through them had been rerouted in the week. I went up teletubby hill well, but as I went back in to the woods, the rise in HR caught up wth me and I was slowing. My quarry was moving away. I decided to limit the damage, take a breather on the way back down the hill and be fighting at the end.
On the downhill, JT, JB and P went passed me. JT flew past but was able to latch on to JP and P. Also along side me was a 'Stortford runer who I know from the interweb. As we approached the brook, P mentioned that there were 3 strotford runners massing as I went back past. Now in the narrow secrion on the run in, we took a breather. As the finish came in sight, we started to wind it up. P went past as we got to the road, but I was very concous of the stortford runners. Phil from the interweb was on my shoulder and 2 others were just behind him - and closing. I shouted to P to get a move on and the sprint was on. JB was just too far infront to catch but wanted to overtake P. I pulled out to try it (also now nicely forming a wall to stop the 3 stortford runners) but just could not do it.
I finished 42nd, behind 3 of the 4 runners I wanted to beat (the Ware lady came in ~20 secs behind), but was very pleased. I finished ths race in a condition to be aware of what was going on around me and act upon it fir the team. Had this been Ware or Stortford, I would have been a mess at the end. The final results also showed that I was only 2 minutes behind an old nemesis this time - getting closer!
|Posted by Jon Steadman on November 22, 2010 at 7:44 AM||comments (0)|
XCOUNTRY: Bishops Stortfrod (Race 2 of 4) – 21st November
Race Length: 4.77 miles
Nemesis Score: -1 (1 runner)
Splits: 6:55 8:14 7:30 7:54 (6:18 - 0.77M)
A belated blog entry as this was such a poor performance, I just did not gaet around to it...
I can summarise this race with the following... A year ago today, I ran the 2009 St Neots Half Marathon in 1:30:45 just beating a nemesis to the line. Today that same person ran the 2010 race a minute faster where had I been there too, based on todays performance, I would have struggled for 1:40.
I set off trying to keep with a runner that I do battle with over local 10K's and kept with them up until the end of the horrible ploughed field on the uphill climb away from the motorway. At the top of the hill, they started to pull away, and I found myself completely on my own on the track back towards the start. I felt isolated, was hurting and started to go backwards. I got caught by SA, JB and MJ on the second loop. I tried desperately to hang on to them, but to no avail. I just finished fast enough to prevent anyone else overtaking.
|Posted by Jon Steadman on October 31, 2010 at 12:39 PM||comments (0)|
XCOUNTRY: Ware Joggers (Race 1 of 4) – 31st October
Race Length: 5 miles
Course Best: 36.52 in 2008
Target Time: 37 mins
Outcome: 39th in 37.45
Nemesis Score: -2 (2 runners)
Splits: 7:06 7:24 7:28 8:11 7:37
Conditions for the first cross country race of the season were pretty much perfect; A little drizzle, not too cold/hot and a little 'give' in the ground rather than last years mud fest. Given my lack of fitness the race plan was to go off a little easier than normal, keeping track of those I should be keeping up with, then see what I had.
The start was the normal mad rush accross the field to a narrow adverse camber section 100m later on. If this is muddy then the casulaty rate is pretty high, but I was very solid in my new MudClaw 330's. Things settled down as we ran downhill to the stream. My usual race nemesis was way infront and stretching away - given how they are doing at the moment I would have no chance of catching. Around me was another, so I adjusted to just keep infront of them.
I was not feeling to bad on the first half of the race - a series of gentle climbs on tracks/muddy fields. I was very glad that these were not too muddy (unlike last year). Things were all good until just over half way where there is a steep climb out of a valley on a track. A club mate passed me and a local 10K nemesis came on my shoulder. I relaxed a bit on the down hill through the common allowing her to come past, but tagged on behind to negotoate the series of swing gates and bridges that litter this ection of the course. I felt better for the break and for the fact that with just over a mile to go, I was probably in my correct position given the company. What I did not bank on was how much out of me the next section took.
There is one killer hill on this course and what makes it worse is the fact that it is often ploughed. It had been and recently! This had made the earth soft, so runners in front had created steps. All I can say is thank god it was not as wet as last year. I have not walked the last section of this for some years, but my lest were shot very quickly. My nemesis seemed to bound up the hill, and what was worse, once at the top, they seemed to run away from me very quickly.
The run in is along a road before a muddy field leading to the tracks on the out section. Given my state, I was unlikely to catch anyone now, so I looked around to settle for position. I was strangely on my own, just 2 women behind and no men at all - lucky as I would not have to go for a sprint to the line. I pushed on through the winding tracks, but got concerned as when the twists and turns straightened, the Ware lady was catching. As we got back to the slippery slope 100m out, she went past. Unusually I did not even attempt a sprint. I preferred the gentlemanly pull aside to let her run, as to be honest, she may well have won it - a definate dent on male pride! I will ensure I beat them next time! The other Safron lady had also closed by more than was comfortable.
I crossed the line blown, but I was not really expecting much from recent training/performances. I know what has to be done next time...
|Posted by Dave a on September 8, 2010 at 4:40 PM||comments (2)|
Just after Christmas I hatched a plan to run the London to Brighton Ultraat some point in the next couple of years. I then got carried away after mysecond marathon at Halsted and I emailed Steve as a joke to see if he was interested in running it!
The buggar came back in a seriously note that he wanted to do it so I tried my best to put him off for a week by emailing every excuse not to do it I could think off but he still couldn’t be convinced not to run it but he would have none of it.
So to save face I had to enter it. Thanks alot Steve.
I’d like to be able to say we were both drunk when we decided to do this race however the truth is we were both sober but just obviously a little crazy and in need of being sectioned for our own safety but no one would refer us to a doctor!
Training started 2 weeks after Edinburgh marathon with training being done off road around the trails of Epping Forest, Essex way and the general countryside all around Nazing ( A great place to run that the club should do some of the Sunday runs round as it much nicer than the Matching direction).
Our peak weeks consisted of running for 4 hours on the Saturday and at least 5 hours on the Sunday.
I would be lying if I said the training was easy as it was bloody difficult at times and required a lot of dedication and would have been much harder without Steve’s wit to keep me going and katie to poke me out of bed for the early morning runs.
We also entered a number of LDWA events as preparation including my forth Marathon the off road Heart of the weald challenge and our first run off more than marathon distance by doing the Salisbury 5 4 3 21 50k event which turned out to be 4 – 5 k longer as the distances were some what dubious.
The nerves built up as we approached race day which could not come soon enough although oddly once tucked safely away in Blackheath for the start of the race they disappeared only to reappear after our last meal when trying to sleep. I got at best half an hour of sleep the night before.
Our last meal consisted of an Italian washed downed with a couple of glasses of wine each (which would come back to haunt me at mile 9) in a nice Italian placed on Blackheath high street.
We awoke early at 4 am in order to have breakfast at half 4and get to the start just after 5 to register and do the usual pre race nerves induced toilet breaks.
The nerves were building as we waited for the race to start and went through our race packs to make sure we had everything we needed. The race starts in the same park as the London Marathon course.
I kissed Katie good bye and lined up nervously with Steve on the start line with us at the back of the field so as not to get carried away.
At 6 o’clock Sharpe the race was started by a guy shouting go and we were off for a tour of the south London housing estates through Blackheath,Plaistow, Bromley high street and Hayes. At this point we did not need to use our map books as we could follow everyone else and were just hoping that the guy at the front knew which way he was supposed to be going!
We started eating our way through our picnic baskets which consisted of chocolate covered pancakes, snickers bars, cereal bars, syrup pancakes;jam rolls (made up from the breakfast), hot cross buns, shot blocks and sweats after about an hour of running.
Before we knew it we were approaching the first check point when we noticed a guy at the edge of the road appearing to be taking a number 2! In fact as we ran passed we realised he was applying Vaseline down below to protect his crown jewels!
It was then a short walk / run up the hill to checkpoint one where we had agreed to meet Dougie who was going to run with us to halfway.
We entered the first check point ignored the offer to refill our water having full bladders (In our camel packs not bodies as we had already emptied them half an hour earlier!) and went straight over to DG.
We lift Checkpoint 1 after having barely spent more than a minute there and were off running just over n hour and half after starting.
At this point the hangover kicked in and it was a struggle to try to hydrate through it as my head was banging. I’ve turned into a lightweight in the last year or so!
After the first checkpoint we headed off through the Surrey countryside on trails heading south towards the M25. We passed a smashing Golf course next door to Briggin hill airport and it’s at this point that I started to enjoy the run and felt good & comfortable.The navigating of this section was not too tricky and we had Dougie with us who was being lead navigator meaning me and Steve did not have to worry to much about this.
We passed through Appersfield one of the most difficult places to navigate but that me and Dougie had previously rece’ed and so knew the way through. We called back a group of runners going wrong at the bottom of a hill at this point feeling quite charitable.
We then approached the second checkpoint where much needed water was refilled into our bladders and we were checked in. The approach to checkpoint 2 if down a narrow path completely overgrown with goose bushes where on the recee I had taken the piss out of Dougies scratches (Sorry wounds) he suffered only to get a matching pair myself!
We set off towards Checkpoint 3 but had arranged to meet Katie a couple of miles before. Katie was acting as our support crew to make sure our picnic hampers were kept filled up so we did not run out of fuel.
In the woods approaching this meeting point the map books have about a quarter mile gap where you have to trust yourself and keep running south to you come on to the next map.
We saw the welcome sight of Katie with her car full of goodies to provide us we much needed fuel at this stage as the hard work was starting and the legs were feeling worked. This would have been 3 hours or so into the run.
At this point I had to stop Steve entering a duvet sale in search of another Pink duvet cover to add to the one he took to the running weekend!
Refuelled we set off towards check point 3 over some more beautiful sections of countryside before entering along road section with lazyr esidents (They had Christmas lights up in September!) before a short off road section and checkpoint 3.
Dougie kept our spirits up by telling us a joke about a blanket and a paddy! Ask Dougie if you want the joke and he might just tell you.
We then set off through a private garden which was the only place signposted on the course and we still nearly went wrong! At the top ofthe bridalway just beyond this garden we met Katie for the second refuelling stop and also acquired our new best buddy Alan. He was suffering with not being able to nav so he tagged along from the golf course onwards.
At this point the sight of Katie was very welcome (Not that it isn’t normally just much more so at this point!).as I was starting to suffer from a lack of electrolytes and fuel and needed a snickers bar and long drink of electrolyte replacement drinks.
At this point Steve tried to drop Alan by boring him to deaf by talking about work but to no avail and he stayed with us for a further couple of hours before dropping back with an injured knee.
It was now only a short way to halfway and Dougie exchanging over to his friends Russ and Derek.
We were introduced all around and on our way again less thana min.
At this point I would like to add that neither me nor Steve had met either Russ or Derek and that they had given up their Sunday (along with quite a few family members) to help 2 complete strangers by running 28 or miles with them. They are amazing people as we were both to find out over the next 6 hours.
At half way then how was I feeling?
I’ve felt better but so far apart for my legs feeling worked and sore like after a long run I felt in good shape to finish the second half but was about to enter the unknown territory and was unsure what would happen.
At the Salisbury 5 4 3 2 1 event a couple of ladies told us that the bad news is that by 30 miles it hurts like hell but the good news is that it doe not get any worse after that!
Well a couple of miles down the road my legs got heavy and my calf felt as tight as a ball of string. My back was starting to hurt and my big toe on my left foot was hurting like it was broken down the middle.
We pushed on heading south towards the next checkpoint talking to Russ about the races he has done this year, plans to do and has done before and generally getting ideas for the next challenge.
Before we know it we are approaching checkpoint 4 which was cruelly located just beside a pub rather nice looking country pub! Who am I kidding any pub would have looked good at this point of the race.
We also passed Steve's ideal home which was a little cottage all painted pink that would have matched his pink duvet collection.
We set off although at this point it was becoming a challenge to keep going. My Big toe had luckily gone numb by now but everything else waist down hurt and my calf felt like it was split down the middle! I wasstruggling to keep my mind focused and it was at this point we made our first navigational error which cost us a couple of mins lost time and added on maybe 400 yards distance.
It was getting harder to keep plodding forward but Russ and Derek kept pushing us to keep going.
We passed over the Bluebell Railway knowing that we were coming up towards the last checkpoint and also not far from another Katie stop.
We refuelled with Katie and set off towards Checkpoint 5 of whichI can’t remember a thing of running their. I was getting seriously out of it at this point but recovered in time to join the group flower watering session just before the last checkpoint.
Now with full and empty bladders we set off towards BlackCap and the wall between us and Brighton.
Here I was drinking flat coke like beer in a pub after work on a Friday and my whole body started to hurt. Every step felt like ten. I was finding it harder to keep talking to everyone and went quiet at this point. All sorts of emotions were going through my head and one min I felt like I was going to break down crying and the next I felt euphoric to the extreme.
We then hit the ploughed field with Black cap towering above us at this point looking like the stairway to hell. When we marched up it we discovered that it was indeed very like what both us thought the entrance to hell would be like. My whole body was hurting at this point so I distracted myself by a very much blocks chat with Steve. I’ll leave the subject to your imagination but it helped a lot at the time!
When we reached the top after several mins hard marching we were rewarded with views in all directions including being able to see Brighton and the sea for the first time at mile 50 or so!
Trying to get running again at this point was very difficult. My legs felt like they had been beaten with a baseball bat for hours, my stomach was rebelling from to much flat coke and crap food and I was starting to get really emotional thinking of getting to the end and seeing Katie & my family. It took me several mins to ease back into my stride.
I could easier have taken it easy into Brighton and would have been content with just finishing but Russ and Derek had other ideas. They had eyes on us beating the 11 hour mark and maybe even Derek’s previous time just under this.. So we picked up the pace and started to pass people other runners who were looking worse than us at this point.
After meeting Katie for the final time at Falmer althrough I would have been happy with meeting anybody that could feed my coke addiction (Coca cola of course) we set off in pursuit of passing as many runners as possible before the finish knowing from the last check point that we were in 43 rd place.
The last 5 miles or so blessedly are generally quite flat except for one hill where we broke our golden rule and ran up the hill to break as many other runners into not trying to keep with us or catch us up as we could with eyes on a top finishing position. We passed maybe 15 or so runners before we entered the last mile.
I was getting more and more emotional and felt like I was going to break down at this point so I put my shades on and stopped talkingt rying to push through to the end.
I was trying to bury all thoughts as I was on the point of having to come to a forced emotional stop at the side of the path.
We came upon the cliffs overlooking Brighton quite suddenly and knowing that their was only half a mile or so to go we put on a final sprit finish (Sub 9 min miles!) in order to pass these 2 groups of 4 guys and 3 girls running a couple of hundred metres in front of us.
When we reached the top of the promenade we were being caught by both groups again so determined not to let them pass us we spread upto around 8 min miles before going slightly the wrong way and having to run down a steep hill to finish on the beach.
Steve was slightly ahead of me at this point so he generously waited a few moments so we could finish together as we had agreed at the start.
When I passed over the finishing line my emotions that I had been fighting for the last hour all spilled out and I was crying tears of joy for several mins unable to control myself.. At this point the pain disappeared briefly to be replaced with euphoria omly to reappear several mins later.
We could not have run the time we did if it was not for the help of Katie keeping us well feed and supplied with drinks at the meeting points, Dougie helping us control the pace and navigating the from check point 1 to half way and his friends Russ & Derek who we had not met prior to seeing them at halfway helping us navigate, motivating us and pushing us for the last 28 or so miles.
Thanks a lot guys for all your help it meant so much to me and Steve.
After a shower, a cup of tea and Katie helping me get a pair of socks on as I could not bend down at his point we went out for the obligatory after run beer and steak meal but thist ime with extra chips and onion rings but I was still hungry an hour after eating. I even had to leave half my third beer in the pub I felt so drained!
I just felt so drained that night that I could not sleep and only got a few hours kip before breakfast and the drive home.
In fact I felt drained, run down for 2 days and my legs still hurt today (3 days later)!!
I still am not quite there today with my brain being a bit slow.
Would I do it again? Of course I would in a strange way it was my most fun run!
Bring on the next challenge!
And Steve remember “we are the Ultra”!
|Posted by Jon Steadman on July 31, 2010 at 4:30 AM||comments (0)|
Fairlands Valley Relays – 20th July
Race Length: 3 Km
Course Best: 11.31
Target Time: 11.30
This race is a bit different to the norm in that it is a team relay event rather than a straight run. The distance is that little bit shorter too! It is all good fun (as far as the pain of 3 Km flat out is), but with no chance of glory as the shorter distance attracts a lot of athletic club types that run 3 Km in 8-9 minutes!
The course is undulating around the lakes of Fairlands Valley Park in Stevenage. Until I raced there, I never realised how undulating being close to a lake can be, but the course does have some short climbs. You start off from the relay box (yes you do have to tag the next runner) and head slightly downhill, a sharp climb brings you to the 1 Km marker, then comes section of gentle winding undulations, but mostly downhill. Just beyond the 2Km marker sees a cheeky short climb then slight drop, before the relatively flat run in.
The plan was to go off hard and keep it that way, but try and relax a bit on the 1-2Km stretch ready for the final push to the finish line and the changeover to runner 3.
I set off as the second runner of the team of 5 just behind our first ladies team. I got in to my stride quickly and flew past her on the downhill. As the downhill ran out, people around me started to settle in to their race pace, but I was still passing people, especially on the climb through 1K and feeling pretty good. I did relax a bit on the middle Km, but was still passing people, although a little more slowly. At the 2 Km point, it was now starting to hurt and on the climb out of the park I slowed, but still managed to pass someone. I tried to relax again afterwards to take one last rest before the final push, except it felt like someone was standing on my chest. I picked up a bit on the run in, but was not winding it up as fast as I wanted, but did manage a sprint to ensure a fast take over. I was thoroughly blown at the end though!
My time was 11.36, some 5 seconds slower than last time, which surprised me as I felt that I had run most of the race much better. Looking back after the event on Sports tracks at last year’s race, I did run the first 2Km a little slower, but made up for it on the final Km. I do not think that I got my pacing too far wrong though as I was NEVER passed by anyone or retaken at the end. 1-2 second/Km slower over 3 KM after is just a blink of the eye.
|Posted by Jon Steadman on July 6, 2010 at 7:05 AM||comments (0)|
Midweek League: Welwyn (Race 4 of 4) – 30th June
Race Length: 5 miles
Course Best: 33.17
Target Time: 32.59
Outcome: 47th in 33.18
Nemesis Score: -2 (3 runners)
This was the last race of the series where a good performance could see Harlow RC promoted to division one of the league for next year. Despite never running well here, I was going to run as hard as possible for the team.
The course is 2 laps consisting of a long gradual uphill drag for ~1mile to a short flat section that leads in to a long gradual downhill. The bottom of the course has some cheeky little undulations before returning to a short uphill section back to the start/finish area. I always go off to fast as the gradual up hill/downhill section on the first lap feels easy. Even the start of the second lap climb is not too bad, however come the top of the hill on lap 2, things are starting to hurt! Come the undulations at mile 4… This race is always hot and humid plus allsorts of bugs eat you alive, adding to the difficulty, but it was a little kinder this year.
The start is congested with the chance of taking a car wing mirror in the midriff (and it off:roll:) if you are not careful. Going off a little fast to get position is not such a bad plan as you can always rest on the downhill, but going at 6.05 pace was a little excessive. There was a big group of us including DC (who was having a storming race). I held back a bit on the downhill but as the undulating section came, it was clear I had gone too fast as I was suffering earlier than expected. :/I was striding ahead of race nemeses.:)
I climbed well in to the second lap, but at the top was pretty much spent and getting very hot. I took too much of a rest here as several clubmates and other runners went past.:( 7:20 for mile 3-4! And a lot of this is downhill!
The undulating section hurt even more, but as I turned in to the final 400m uphill, I tried to hit the gas to catch the runner in front, but it just was not happening and he was going away. A look over my shoulder saw AF goes past. Having tried to out sprint him before with disastrous result, I let him go. I was clear of other clubs behind so there was not need to go for it. I switched off for a few seconds and slowed. I looked at my watch and thought shit – my PB was close! Up until now, I thought that it was always going to finish ahead of it given the first 3 miles. I had not realised how much that 7:20 mile had taken out of my time. I tried to find something in the last few metres, but finished with the line with the line marshal calling “18” – 1 second out! Very annoying, but was my own stupid fault.
I am disappointed, but it was hot and humid. The course is also deceptive and going out too fast did not help. I cannot explain my lack of ‘will’ towards the end of the race other than my race confidence is at a low at the moment as I am struggling to do paces for 10K that I have done for an entire half marathon earlier in the year. Taking some positives: I am at the same point I was last year without having done lots of speed work. I have still only just started it this summer. If I want the 40 min 10K, I will have to focus more on it – personal life allowing.
|Posted by Jon Steadman on July 6, 2010 at 3:43 AM||comments (0)|
Midweek League: Harlow (Race 3 of 4) – 16th June
Race Length: 10 Km
PB: 40.44 at Harlow MWL (June 2009)
Course Best 40.44
Target Time: 41.00
Outcome: 40th in 40:50
Nemesis Score: 0 (2 runners)
Given that I have been running about 30 seconds off my 10K pace compared to last year, my target for this race was to try and improve on this deficit. My course best was 40.44 in 2009, so anything close to this would be fantastic, going sub 41 great and 41.10, an improvement.
I set off reasonably fast (sub 40 pace) as the first Km can be pretty congested and was well up the field. On the 2nd/3rd Km passed the water tower, I reined it in a little to the 4.04 required for my course best. The first lady from Barnet (who won the ‘Stortford 10K last week) and some faster club mates went past and I tried to latch on, but it was clear If I carried on, I would suffer later, especially as the toughest part of the course was coming.
The 4-6K section sees some undulations and a track section where it is hard to get your footing on the mixture of gravel and ruts. The sun is also in your eyes (even with sunglasses) going repeatedly from bright light to shade. I slowed to 4:15’s, but once at the top you are back on to the road home. Here I regained my rhythm and started to think about the finish.
In front were a group of ‘Stortford runners and one from Barnet. Behind was pretty clear apart from a clubmate, AT who was trailing me. I began to relax and recovered enough to start to push a bit on the return leg past the water tower to 8K. At 8K I started to make a concerted push. I was gaining on the group in front and caught the Barnet runner. There was a bit of tooing and frowing, but I knew he was out of it. Given the closeness of the race series between us and Bishops Stortford, if AT and I could pass these runners, it could have a major effect on our score.
Passing the 9Km marker, AT was on my shoulder and I went for the Stortford runners. Unfortunately they had also accelerated and my chances of catching were limited - apart from one. There was a slight chance to get him as I went inside the final 500m, but he kicked. The final 300m saw us break on to the field and sight the finish. I started gaining and thought I may do it, but he had enough to hold the gap. Safe behind (scoring wise) I let off the sprint a bit which I think gave AT the chance to go past me in the closing metres.
I finished in 40th place with a time of 40:50, only 6 seconds outside last year. This is 50 seconds away from where I want to be, but I feel that I am back on track, and if I can get the quality speed/hill sessions in, I should be in a position to chip away at it.
|Posted by Jon Steadman on July 5, 2010 at 3:48 AM||comments (0)|
Tilty Hilly 5 – 6th June
Race Length: 5 miles
PB: 33.17 at Welwyn MWL June 2009
Course Best 33.22 in June 2009
Target time: 34.00
Outcome: in 33.59
Nemesis Score: -1 (1 runner)
This is usually a very a tough race due to the climbs and this year the weather conditions were very muggy. When the sun half broke though the haze it got very warm, especially when you were out of the wind, so tougher than usual.
The race plan was to attempt a time as near to my PB as possible and see how recent training had addressed my speed issues as this would be the first comparator race of the summer 5K-10K season. I did not have any club mates to really race in this one, but in previous years I have watched the women’s race develop around me, so planned to keep up with them.
The start is fast downhill, so I tried to concentrate on letting the hill take me, then start to relax on the flat section before the left turn to the first climb. Here I tucked in a 5 metres behind the leading women and closed right in on the climb. A sharp downhill saw them go away from me a little (I should learn to run down hill properly), but I caught again on the climb to the water station.
At this point I was starting to feel the speed, was tiring and started to lose ground. On the downhill return, they stared to go further away with the leader stretching out on the second placed lady. Several men went past (still need to run down hill better), but the next short sharp climb saw me go back past them again. (I can climb :)). I was making no impact on the leading women who by now were well stretched out in front of me. A gradual downhill saw me prepare for the final onslaught that is the hill to the finish - it was a case of just digging in. At the top I turned on to the grass path where a runner started to sprint. Normally I would have responded, but I had no real reason to and was knackered. I crossed the line some 30 seconds off last year’s pace.
I found this race tough and hot but a good platform to build from
|Posted by Jon Steadman on June 30, 2010 at 4:11 AM||comments (0)|
Fetch Hard [email protected]*stards Mile - 5th June
These races are completely unofficial and organisd by the internet site www.fetcheveryone.com. They are always good fun events as I rarely get to race over short track distances. If nothing else, this was going to be a good track interval type session to kick start my summer training regime.
Race Length: 1 mile
Target Time: 5.39
Nemesis Score: 0 (potential nemesis overslept - running scared I say!)
Splits: 1.22 1.22 1.27 1.27
This was always going to be a tough ask as 1 mile flat out on a track seriously hurts.
Initially, I thought that I was going to be running alongside a lady of approximately my speed (although she is much faster over 5 miles – marathon distance). She unfortunately slept in, and the others in the race were either 20-30 seconds faster, or 20-30 seconds slower, so I was also essentially going to be running this one on my own. To get the best out of such a short distance, you need to have someone near you. When I set my PB at the last fetch mile, there were other runners to keep the pressure on. There was one faster, but only just such that you think you can get them. Another would be a few seconds behind breathing down my neck. There was another runner who put a massive sprint from nowhere, beating me on the line, but no doubt enabled me to eek out another second! These things push you forward when it hurts.
Although I got a PB (just), the race did not go as I wanted. I was hurting from halfway and could not put on a final sprint until I realised it was going to be very close.
Race Length: 800m
Target Time: 2.40
Splits: 1.15, 1.19
The first lap of this race went very well. I was hanging just off the back of the faster mile runners, so clearly I had gone off too fast! The second lap was slower, despite a sprint. Perhaps with better pacing, I could have gone a little faster overall; however I did get a very good PB
Race Length: 400m
Target Time: 1.10
I so hate this distance! You have to go out hard and try and hold it. Get it wrong and your time will be either very slow, or you blow up. It was painful and I had tunnel vision from 200m, but I did manage a power sprint to the line. I won the race too in a PB time. (OK the faster 2 runners sat this one out…
Target Tiime: 0.14
Not much to say on this as I am not a sprinter! It was just a case of head down and just go! My time is to the nearest second as there were not enough timekeepers to take every runner.