Schoolboy error

Back from the New Forest Half Marathon and a(nother) disappointing time: 2 hours 9 minutes 10 seconds. Ten minutes slower than last year and nearly fifteen minutes slower than my target.

What went wrong ? Well, a few things, but mainly I set off too fast, using up too much energy in the first half and not keeping enough in reserve for the way back, and in the end I had several spells of walking before I got to the finish.

Looking at my stats for the first 5 miles shows the problem:
mile 1: 9m17s, avg HR: 149 bpm
mile 2: 8m52s, avg HR: 162 bpm
mile 3: 8m44s, avg HR: 168 bpm
mile 4: 8m51s, avg HR: 169 bpm
mile 5: 9m11s, avg HR: 175 bpm

While the times don't look unreasonable, the heart rate gives it away. In a previous 11 mile training run around Greenwich I averaged 157 bpm, and a comfortable range for easy running for me is 160-165 bpm. That steady rise towards 175bpm was unsustainable given the conditions and terrain, and sure enough shortly after the 10k mark I was walking, and did so twice more before running the majority of the (downhill) last three miles to the finish.

Aside from going off too fast, I think was a bit dehydrated - it was a hotter day than last year, and while I drank at all of the early water stations it probably wasn't enough. And - I'm clearly not as fit as I was at the same time last year. While I might be running plenty of miles along the Thames at lunchtime, last year I was running more hilly routes midweek, and was doing long runs more consistently.

So a rather disappointing day from a time point of view - the slowest of my three half marathons in fact. But at least my average pace was quicker than 10 minute miles (9:51) and it was still an enjoyable day - very friendly and amiable runners, beautiful scenery, enthusiastic supporters and well organised and marshalled. And Sophie, Sally and Phil all successfully completed the race, Sally in a new PB.

Due to the rules of my challenge, I can't claim the full 13.1 miles towards my challenge total, but any continuous run more than 1 mile counts, so according to my Garmin that means 6.12 + 1.24 + 1.25 + 1.53 + 1.71 miles, a total of 11.85 miles, bringing my total for the year to 787 miles.

Next race stop: the Royal Parks. A flatter course, and hopefully more sensible pacing and a better time...

Tapering and targets

One week today I'll have completed the New Forest Half Marathon and will be looking forward to a day or two off running.

My "taper" towards the race started today with a shorter than usual three mile run around Dulwich at race pace. Well faster than race pace as it turned out - I'm aiming to run the New Forest at 8:50 per mile pace but stormed around the park in 8:32 pace today. Not sure I could keep that pace up for much longer but it felt good. One of these days I should sign up for a 5k race since my PB at that distance is rather pedestrian.

The tapering plan for the week involves a 4 mile run on Tuesday, 30 minute tempo run on Wedneday and a 2 mile run on Thursday, followed by rest until race day next Sunday.

Last weekend I was away for the weekend in Derbyshire but I managed to fit in a 12 mile run around Dulwich on the Friday, thinking I might not get much exercise over the weekend. As it turned out we went for a 15 mile walk on the Saturday, followed by a large alcoholic dinner, so I felt pretty sluggish at the beginning of the week, and in fact yesterday's 12 mile run around Greenwich didn't feel great. But hopefully by next weekend with less running, less alcohol and more rest I'll be in good shape to run well.

Targets for the New Forest ?
1. Finishing
2. Running all the way
3. Beat 2 hours
4. Beat last year's time (1:59:31)
5. Faster than 9 minute miles (1:57:48)
5. Faster than 1:55:0 (8:46 minute miles)

My total for the year now stands at a very healthy 768 miles.

Success at the Great Scottish Run

So... not quite a 10k personal best - but very close: 53 minutes 53 seconds.

Obviously it would have been nice to set a new PB, but even though the time was slightly slower than my Hong Kong run last year I think this was probably a better run. I paced myself really well, and the Glasgow course was more hilly than the Hong Kong one, especially at the start. And I managed a negative split and a "sprint finish" - when I got to the 5 mile mark I realised I'd have to really motor for a PB and I gave it a good shot, covering the last 1.2 miles at 8:02 minutes/mile pace. I should have maybe gone a little harder earlier on but it's easy to say that with hindsight.

Overall the race was a real pleasure - well organised, easy to park near the start; lots of toilets; four starting waves giving plenty of space to run, aside for one or two small areas; enthusiastic and friendly support, and, surprisingly for Glasgow, a perfect day - 14 degrees, cool breeze and some early autumn sunshine. Perhaps the only fault I could find was the lack of distance markers - I only spotted two: a sign at 1 mile and a couple of guys with "3" and "K" on their T-shirts.

The course started on George Square and after a short level section climbed for around half a mile up St Vincent Street. Having set off conservatively I was overtaken by loads of people but by the top of the hill I had caught up with many of them, and used the gradient on the other side to gain some of the lost time, completing the first mile in 9:12.

Having crossed the M8 and turned off Argyle Street the route continued downhill on Finnieston Street allowing me to speed up a little, although there was soon another small climb up onto the Kingston Bridge: 2nd mile at 8:47 pace. A great experience to be able to run over a motorway bridge which I've driven over (or been stationary on in traffic) so many times.

Down the other side of the bridge and past Scotland Street school and West Street underground station, the next mile was mostly downhill or level allowing me to speed up further to 8:24 pace. The next couple of miles around the suburban streets of the south side were mostly level but with one short uphill stretch at around mile 4, and I reached the 5 mile point in 43:53.



By my calculations at this point I reckoned a PB of faster than 53:33 was beyond me, but I gave it my best shot, lengthened my stride and with the help of the gradient down through the Gorbals I crossed the river and turned towards Glasgow Green still with some hope.



However the line was just a little too far away and I crossed in 53:53.

My brother had beaten me to the finish but unfortunately not in the way he would have wanted - he walked there having dropped out at around half way with painful calves. I think he'd just been unable to do enough training in the last few weeks. A shame since he's capable of running sub 55 minutes.



We then walked back towards George Square and arrived there just in time to see the start of the Half Marathon at 11am - an impressive sight watching more than 11 000 runners setting off up St Vincent's Street.

So, overall I'm very happy with my run and I think it sets me up well for a good half marathon at the New Forest in 3 weeks' time.

100 mile month

Well 101.64 miles in August actually - good progress and if I continue clocking up miles at my current rate I'll be well over 1000 by the end of the year.

Today I did my final run before Sunday's 10k in Glasgow. Tuesday lunchtime I did just over 5 miles along the Thames, Wednesday night 9 400 metre intervals around Dulwich in the evening, and today 5km at lunchtime along the Thames again. Now time for a "mini-taper" with a couple of days rest before the race.

Lunchtime runs are good from the point of view of getting completely away from your desk, getting some fresh air, and working up an appetite. And it also pays off in the afternoons when I find I'm much more alert than I used to be and don't suffer post-lunch drowsiness the way I used to.

But running in the evening is really nice too - a good way to wind down after work and there's something nice about running laps around the park as the sun goes down (assuming it's not behind clouds as it has been rather often this summer). It's cooler in the evening too which makes for more comfortable running.

So, race day on Sunday and based on my running lately I'm feeling pretty confident. If I can get away from the start without too many hold-ups, and if the weather's reasonable, I should break 55 minutes and it would be great if I could push it a bit and get under 54 minutes. I think the most important thing is that at the end I feel I've done myself justice, something I don't think I did in the marathon and 10k earlier in the year.

So... next post will probably be on Monday night after I get back.

Total for the year now standing at 706.63 miles.