Race Report: Great South Run

On Sunday I ran the Bupa Great South Run - a flat, 10 mile race with around 20,000 runners taking part.

Following on from last year’s race report, which ended with “Would I do it again? If you'd asked me two minutes after finishing I would've said no, but I think I've got to try and beat 2 hours haven't I..?”, I was back for my second time of running this race. I knew I was better prepared than last year (when my longest training run before the race had been 8 miles!), but I also knew that I hadn’t been putting in lots of distance training over the past few months. With those in mind, my goals for this race were;

A) Beat last year’s time of 2:03:11
B) Run under 1:55
C) Run under 1:50

With A being a very realistic target and knowing that C would be quite a challenge!

Some of the thousands of people running the Great South Run (source)

I wasn’t apprehensive about the race at all - I knew I’d be able to get round the course, and (for once!) the weather was good - bright and crisp - perfect for running. But it’s fair to say that I didn’t have the best of races - you know you have an ‘off’ run every so often? Sunday was one of those days; it was just unfortunate that it happened to be a race. I struggled mentally and physically for much of the race.

Miles 1-3: It took me a while to get into a decent rhythm, but I told myself I wasn’t stopping until at least the 5km marker. I found it hard mentally at the beginning - I just couldn’t motivate myself to get excited about the race.

Miles 3-6: The middle section was probably the best for me; I’d found my pace, had some water and some Shot Bloks and was feeling more refreshed and optimistic.

Miles 6-8: At this point I started to get bored, it’s the dullest section of the race, with few supporters, no bands etc. I could feel a couple of blisters on my feet that were starting to bother me and my right hip kept twinging (not an area I’ve ever had problems with in the past).

Miles 8-10: By now I was feeling tired (looking back, it may have been an under-fuelling issue - the race didn’t start till 11 and I’d eaten breakfast at 7:30!), and the twinge in my hip was bothering me almost constantly. The last two miles of this race are along the sea-front, I kept telling myself that the quickest was back to the start was to run the last two miles, despite the discomfort, I also knew that the more I ran and less I walked, the quicker it would be over!

I crossed the finished line in 1:54:14, so I managed goals A and B :)

After finishing the race I realised I felt quite light headed (again - probably due to lack of food, by now it was 1pm). I sat down for a while and hobbled the half mile to the pub, where I had a yummy and much-deserved veggie Wellington roast dinner.

Some of the amazing support on the way round (source)

I know this post is quite negative, but I also realise that it was only due to my issues that it was a bad race. The Great South Run is one of the biggest, well-organised and popular races I’ve been too. There’s support on the majority of the route, bands and music as well, it’s a completely flat course and the goody bags are well worth it! There was a ‘Bupa Boost Station’ at mile 9, which I thought was a really nice touch - they were blasting out cheesey, motivating music and handing out jelly babies and Vaseline - it helped to push through for the last mile. So please don’t let my whinging put you off this event!

Now I just have to figure out what to do about this hip pain, that still hasn’t gone away, and definitely feels like more than DOMS. I think I’ll rest it for a few more days and hope it passes. What do you do about niggles/twinges/discomfort? Do you seek help straightaway or try resting it first?

Length: 10 miles
Time: 1:54:14
Pace: 11:25 min/mile

Race Report: Fetch Berkshire Mile & 100 metres

The Fetch Berkshire mile is, bizarrely enough, organised by members of the running website Fetcheveryone. It held four times each year, on an athletics track near Newbury (there’s other ‘Fetch mile’ events held at various locations and times around the country). Its free to attend, but its encouraged that you bring cake for afterwards!

At the start of the mile
Picture (C) Rachael Elliott

This was the first time I had been to this event, and my first attempt at running a mile! I had no idea how fast to go, what pace I should aim for etc. I decided to aim for around 9 minutes (my quickest pace in a 5km race is 9:26 minutes/mile).

On my way round the mile - are both feet off the ground?
Picture (C) Rachael Elliott

There were three groups for the mile (there were too many of us to go at once), the fast runners (sub 6 minutes) went first; I was in the third group. Many people, who had run before, had specific time targets, so the faster runners paced people in the other two groups. Although I didn’t have a goal, I ended up with my own personal pacer! I told him my goal and we were off! After 100 metres or so, I realised he wasn’t even wearing a watch, let alone a Garmin! I asked him how he was pacing, and he said he just knew from experience! After the first lap (a mile is 4 x 400m), he said we were going slightly faster than 9 minutes/mile, but if I felt okay, we should keep it going. The third lap was tough, but he counted me down from 500m to go, and I picked up my pace for the last 100m for a sprint finish. My final time was 8:40, which was well below my target time. :)

With about 150 metres to go, with my fantastic pacer, who was not only on his
third mile, pacing without a garmin or watch, but also ran barefoot!
Picture (C) Rachael Elliott

Most other people collapsed on the side of the track after running their mile, and I felt pretty much okay, so I realised that perhaps I could’ve given it a bit more! My pacer said that when I get to the point of running a mile without being able to speed up at the end, then I know I’m getting close to my fastest time!

Many people brought their children along, and there was one boy, of about 4 who ran the whole mile - very impressive! Then there was a 400m race - mostly for the children followed by several 100 metre races. I thought I might was well have a go - another distance I hadn’t attempted before!

Running the 100m (in white) - almost all of us with both feet off the ground!
Picture (C) Solitude Fairy

It was an odd distance to run - didn’t really have time to think! But I was aware that neither my lungs nor legs were sore/tired, but it was the fact that I couldn’t get my legs to move quicker that slowed me down! I ran it in 18.45 seconds - which, as someone told me, is quicker than Usain Bolt can run 200m, so I’m happy with that! :D

The running was followed by lots of cake, crisps and goodies, and much chatting about local events, upcoming races and PBs :)

I’ll definitely be back in December for the next event - with my sights set on a sub 8:30 mile :)

Race Report: Every Woman's Duathlon

One of my goals for 2010 was to take part in a duathlon, just to expand my racing ‘horizons’, and on Saturday I completed my first one! The race was held in Bristol - Every Woman’s Duathlon - and was aimed at first time duathlon-ers. I entered with two other friends (one a duathlon virgin like me, and the other quite a bit more experienced ;o) ).

I’ve really enjoyed training on my bike over the past couple of months, and although apprehensive, I was looking forward to the race. That was until I woke up on Saturday to the hottest day of the year so far! We left at 7.30 to cycle to the race (only about 10 minutes!) and it was already sweltering. We decided to take it easy on the first run, and ran it at a comfortable pace, and finished the ‘5km’ course in around 22 minutes - a 7 minute improvement on my 5km PB ;o)

Getting my sweat on! ((C) 21C Photos)

Then onto the bike section. My mountain bike wasn’t the most ideally suited for the tarmac based route, my only goal was to complete the distance in under an hour. The cycle route was four loops, so it got a bit boring after a while, and with two 180 degree turns per loop, it mean slowing right down eight times over the course. Was very annoyed at completing the course in 62 minutes, but as I my average pace was around 14 miles per hour, I suspect the distance was a bit longer than the 20km advertised. Boo :o(

Cycling away! ((C) 21C Photos)

The second run was not fun, my legs were tired, and by this point it was about 1000 degrees (no really!), but it was nice knowing that I only had 3.5km to run rather than 5! I didn’t take anywhere near enough to drink with me, and was starting to feel quite weak half way through this run. After some walking, and stern words, I finished. My overall time was 1:48:05. Not really sure how I feel about the time as my goal was to finish in under two hours, which I wouldn’t have done if the distances had been correct, but it’s a PB nonetheless! :oD I also came third in my age category (whadya mean how many people were in my age category?!)

Finished! (At last) ((C) 21C Photos)

Overall a good race - brilliant for first timers (like me) and the option of two distances was nice as well (5km/20km/5km or 2.5km/10km/2.5km), just a shame about the distances. The race was well organised - everything was well explained (as for the majority of the entrants this was their first duathlon), free massage before and after was a nice touch and there were a fair few marshalls too - all of which were very encouraging and supportive. The goodie bag was really good (perhaps where the £36 entry fee was spent!), including a medal, t-shirt, magazine, keyring, pen and several food samples.

Not sure I’d be in a hurry to do another duathlon, but am pleased I can now tick it off my list. A certain someone is trying to persuade me to enter a triathlon next, but I think I’ll save that for next year!

Race Report: Guildford Race for Life

Yesterday I completed Guildford's Race for Life. This race had me in a reflective mood as it was my first race ever, this time last year (read last year's race report here), and was what motivated me to start on the couch to 5km plan, as I decided I wanted to be able to run the whole way. And now, here I am a year later, which a fair few races under my belt and several stone lighter! I think even the fact that I haven't had to 'train' to cover this distance (5km), shows how much things have changed!

Me at this year's race, and at the same event last year.

Although the purpose of these events isn't to PB, I wanted to make sure I beat last year's time of 35:00! My 5km PB (set in March) is 29:20, so allowing for the crowds I was really hoping for a finish of 31-32 minutes. I was prepared for the crowds at the beginning, so I set of quickly and weaved my way through the crowds - a bit too quickly it seems as I hit the first km marker in just over 5 minutes (25 minute for 5km pace!), I kept pushing it and got to 3km in 16 minutes, I realised I wouldn't be able to keep this pace up, but didn't want to walk, so slowed right down for 3 to 4km. Before I knew it the '500m to go' sign was there and I could see the finish, so I picked up the pace again. The only steep incline of the course is about 300m before the end - I ran to the top and thought I was going to be sick!

Just about to cross the finish line!

I glanced down at my HRM as I crossed the line, and did a double take - 28:15! I couldn't believe it - a huge grin spread across my face as I realised I'd PB'd and take 6minutes 45 seconds off last year's time! Now I have a goal to aim for the next time I go to parkrun (a weekly, free, 5km time trial).

Me, my sister and neice after the race (no, my 3 year old neice didn't run it, but they kindly gave her a medal as she ran the last 20 metres or so with my sister!)

It was nice to come 'full circle' and return to the race that 'started it all' - I feel I've proved (to myself more than anyone else), that I am a runner now - I've been doing this for a year now! I'm sure this is a race that I'll return to time and again - I've got my eyes on a 25 minute finish time for next year! :D

Race Report: Brooklands 10km

Brooklands was my first 10km race this year, and my third 10km ever. I was hoping for a PB, having spent the past three months half marathon training, I knew my stamina (and hopefully my speed) would have improved. With that in mind, I did a bit of looking around before deciding which 10km to enter (didn't want it to be really hilly!).

I found the Brooklands 10km in Weybridge - its held at Mercedes Benz world and you run around the race track - smooth tarmac and as flat as a pancake! Definite PB potential! :D (no - its not cheating, just 'tactical planning'! :P).

So the short report is; felt really strong for first 5km, got stitch, wanted to stop at 6km, ploughed on, felt much tougher for the second half - felt I was putting in a lot more effort to maintain the same pace, a big push for the final 1500m and it was over. My chip time is 63:03 - 3 minutes 42 seconds off my PB :)

I think there may be a few milimetres between my foot and the ground,
so this may well be an elusive 'both feet in the air' picture! :D
Picture (c) www.sportcam.net

Would recomend the course for PB chasing, but very dull as its a 2 lap loop of the circuit, with nothing pretty to look at apart from the odd Mercedes car if you're into that sort of thing (I'm not!).

Next goal; sub-60. It will be mine! :D

I did it! :D

Last time I went to parkrun (4 weeks ago) I smashed my previous PB (31:52 from Nov) getting a new PB of 30:10, bringing a sub-30 5km within reach for the first time. When I started running almost a year ago, sub-30 5km was one of those 'I'd love to achieve one day' goals - and its been on my goal list for the past 9 months or so.


After my last attempt, I couldn't run Frimley Lodge parkrun again until today, due to my training for Bath Half. I only needed to take 11 seconds off - a seemingly easy task. I really pushed myself the whole way round - I did the first loop in 14:30, so was well on target, but my legs got tired and I felt like I really slowed down, I forced myself to pick it up again for the last km or so.


I've just seen the official results - 29:20. Needless to say I'm very happy I can now cross this off my goal list :) I guess I'll have to aim for a new time now - if I keep this up I may well be representing GB at the 2032 Olympics! :D

Bath Half Marathon: Race Report

I hope you’re sitting comfortably, as this may be a long post, but yesterday I ran my first half marathon, so indulge me a little! :D

Woke early on Sunday - it was a gorgeous day; sunny but cool - perfect for running. We got the most packed train into Bath (think Central Line at 6pm on a Friday!). I was slightly concerned by my lack of nerves - was I denial or did I actually feel as though I’d done enough preparation..?

All my stuff ready, the night before.

My primary goal for this race was just to get round. I’d run 12.5 miles in training in around 2:40, and knowing that I always run a bit faster in races, I was hoping for a time of 2:35 - 2:40, with a secret 'I’d-be-over-the-moon‘ time of 2hrs 30mins.

Headed off to the slow runners’ pen (i.e. the last one!) and eventually crossed the start line at 13 minutes. All was good for the first mile, then my calf began to twinge. It felt *so* tight and I could feel it all the way down my calf and into my foot. I kept going for another mile or so, but it became too painful. I had awful visions of having to pull out after only two miles! I ran across to the pavement and really stretched my leg out, fortunately it felt fine after that and didn’t give me any hassle for the rest of the race. Phew!

Amy and I before the race

Bath is a two lap course, so my plan was to run 11 minute miles for the first lap and then aim for 12 minute miles to mile 10 and then hope I could struggle through the last 3 miles. The first lap flew by and I managed to match my 10km PB, so all was going well :) The longest race I’d previously run was the Great South Run which is 10 miles (in October). I’d hit a huge wall at 8 miles and really struggled with the last two, so I was expecting this to happen again (although hopefully further on than mile 8!). Mile 8 came and went, then I was halfway round the second lap, still feeling fine. I passed mile 10 (just over 15 minutes quicker than my Great South Run time! :D), legs still felt strong. Around the 12 mile sign, my legs started to tire and feel a bit sore, but I thought with just over a mile to go I wasn’t about to slow down or stop now! The last mile was a gentle uphill (just what you want at that point in the race!), I turned a corner and could see the finish line, a final push for the last 200 metres and I was done! :)

Me getting my sprint on at the end :D
(C) Marathon Photos

There was a long, cold wait for drinks, timing chip removal, medals and goody bags (not great planning by the organisers - 11,000 people going through an alley less than 5 metres wide). There is and has been many moans about the Bath half in terms of organisation, but I must just comment on the crowd support - it was amazing. There was barely an inch of the course thata didn't have people cheering the runners on, and in several sections the crowds were 5 people deep! People had steroes playing music out of their windows, chairs set up in their front gardens and children wanting high fives! It makes such a difference hearing cheers and shouts of encouragement all the way round. I thought the atmosphere during the race was brilliant :)

The Bath website has been down since the race finished (again, not great), but I finally received an email this morning confirming my time as 2hours 20 minutes and 25seconds! :D

Needless to say, I have a very big grin on my face! Aside from the last mile, I’m surprised at how comfortable I found the whole thing - I guess the training has been working. I can’t wait to do my next one, and will definitely have my sights on a sub 2:15 time :)

Another PB!

Went to the new ParkRun again today, for the first 'official' one. After last week's 'PB', I wanted to try and match the time. Because last week was a test run, a few of us took a wrong turning (due to a missing sign!), which ended up being a bit of a shortcut, but then we sort of doubled up on ourselves. The point being that I couldn't be 100% sure whether I'd actually run 5km - it could have been a bit over or under. So this week, (following the directions properly!) I wanted to make sure that I actually had improved on my PB.

I started off quite quickly, but managed to maintain that pace for the first lap (of the two lap course), so I ran that in 14:50 - on target for the PB. I slowed down a bit on the second lap, but kept making a conscious effort to up my pace (it seems so natural to slow down a bit, and sometimes I find this happens almost without realising it). I hadn't started my HRM at exactly the right time, so had to wait for the official results to come through on email.

Before last weeks unofficial PB, my 5km PB stood at 31:52, last week's time was 31:18 and today's time was (drumroll please!) 30:10!

I'm so pleased - almost 110 seconds off my PB, the first sub-10 minute mile race I've ever run and I now I know that a sub-30 time is well within my reach! :D

I also got a free Nite Vision reflective bib as it was the first race - which was a nice surprise at the end. :)

Length: 5km
Time: 30:10
Pace: 9:42 min/mile

New Parkrun, New PB!

Things have been a bit quiet on the racing front, as I have been focussing on my training for my first half marathon! But today I ran at a new parkrun event in Frimley Lodge Park and got a PB! I've posted about it on my training blog, Rachel's 13.1 Miles.

:)

10km - Swindon 10km

Despite the clear skies and sun this morning when we left home to travel to Swindon, by the time we arrived it was pouring and very windy!

We sat in the car for 30 minutes as we were early and too scared to brave the weather! Thankfully the rain stopped just before we started, but it was still soooo cold!

It was a pretty uneventful race for my second 10km - I just wanted to beat my time from my first 10km (68:26). The course was mostly flat, with lots of puddles for splashing in! :D


I kept a really even pace throughout - aiming for 6:30-7:00 minutes for each kilometre, and I managed 6:15 - 7:00 for each one. Just past the 9km marker we turned back onto the main road to be met with gale-force winds! (If anyone has done the Great South Run, it was like the last two miles of that!) The last km was a real struggle - slightly uphill and into those winds. Turned the final corner to see Amy, Dave, Anna, Kathy, Jay and Julia cheering me on! Dug my heels in for the last 100 metres and finished in a time of 66:45 - over 90 seconds faster than my previous time :D

Anna, Julia, Andrew, Alison, Julia, Kathy, Jay and Amy

We headed back to chez Glencross for a quick shower and tea and then out for a yummy roast lunch followed by apple pie and custard - it was great to see so many familiar faces there and catch up with everyone again.

Only two weeks to the *GRIM* now... :D

5km - Basingstoke ParkRun

I've been meaning to go back to Parkrun for a while now, the last time I went (at the end of August) I managed to achieve my mini-goal of finally running a sub-35 minute 5km - my time was 34:26.


A few weeks after this I ran my first 10km - a bit quicker than double my 5km time, so I knew I should be able to get a quicker 5km PB. So I set my next goal at Sub-33 minutes.

Over the past couple of months I've been focusing on building up my distance, and hadn't run a 5km race in that time until today.


Why all the back story? So that hopefully you will understand how pleased I am with my time today of 31:52! :) I even got a mention in the ParkRun newsletter for my PB: http://www.parkrun.org.uk/basingstoke/News.aspx (Event 71).

If I wasn't there, I'd never have believed I could run that fast! :D