Wythall Hollywood 10k 2017 review

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Fifth outing at this no longer well-kept secret of a 10k – photo by Lis Yu

For previous years’ races, please click below:

Pre-race

Covering the recent Aldridge 10k at marathon pace felt like the right thing to do at the time, but the race felt somewhat hollow and unsatisfying. I’d worked hard over the years to get to a sub-40 10k performance, and last year looked like the first time where such a finish time was unlikely to trouble me except on the most hilly of routes.

By comparison, the Wythall Hollywood 10k carries a much gentler profile, even with its two 1km long climbs over 2 laps. Last year was the first time I ran sub-40 on the route, also sharing the joint-honour as my 10k PB course (the other race is the Magor Marsh 10k). With this week technically classed as my cutback week, a sub-40 performance would dovetail nicely as a lactate threshold session to try and widen my arsenal of paces. Darryll Thomas, whom I first met at the race three years ago, also wanted a sub-40 performance, and so the goal was set!

There’s a lot going for this race and I can’t stress enough how much there is going for it. It seemed others have also finally caught on to it, because it looked like there was a new attendance record at almost a thousand based on bib numbers – perhaps this will persuade the organisers to give chip timing a shot next year, which really is the only thing that lets the race down, especially for those caught up in the middle or back of the pack.

Bib collected from race HQ, I recognised sizable representation from BRAT, Bournville Harriers and Kings Heath Running Club, with a couple of other clubs also in attendance.

Arriving slightly later than originally planned for, I made a beeline to get my warm-up in, which probably could have been at least another 0.5 miles longer in an ideal world. Nonetheless, I breathed a sigh of relief to have gotten all of my pre-race admin completed with a little time to spare to catch-up with a few local faces I recognised. However, there was still no sign of Darryll Thomas…

It was time to assemble on the start line and with just minutes to spare, Darryll finally appeared for our joint-venture to share the sub-40 effort. We noticed we’d somehow positioned ourselves behind several kids, so a wide berth off the line was factored in. “3-2-1” and the beginning of circa-40 minutes of lactate threshold hell had begun…

The race

We both settled into race pace early on and commented that we would reel plenty of people in who had taken off at what was more likely their 5k pace. Confusingly, this may have actually held true for those in the much smaller 5k race. I pointed out a couple of faces to Darryll who we likely wanted to keep an eye on as ability barometers that typically aligned closely to us; worryingly, Barry Fallon had built up quite a lead of some 200m in a matter of minutes, so he was off the radar, though a Bournville Harrier that’s always a couple of steps ahead of me at all distances continued to track closely. 1km came in at 3:58 to be precisely on target.

The course throws a lengthy climb in, lasting a little over a km and needing to be tackled twice. Darryll and I both commented that attendance was noticeably up on previous years, where we’d historically finished in the 41 to 42 minute range to find ourselves running in no-man’s land. On this occasion, there were plenty of people around us with positions often chopping and changing. Whereas we’d agreed for me to do the heavy lifting on climbs, Darryll kept pace with me for much of the ascent, with the split slowing to 4:10 and staying firmly to plan.

Our plan had us taking advantage of the high-speed downhill section after the climb to recover some of the damage, and to also buffer a little time for the second lap. Darryll took the reins and paved much of the way on the descent, with me in tow. With a 3k split of 3:50, we were back on target and eased off slightly for some recovery.

The ever-present chap with his hosepipe was once again on the scene to cool us runners down. The sight of him and access to multiple water stops got me thinking that, despite the total 2km of climbing, the course is conducive to fast times. Athletes are able to better manage the heat of racing, with several people and me citing the course as home to their 10k PBs. I’ve run much flatter 10k races historically, but as single lap events with a single water station, it becomes much harder to continue red-lining when you’re overheating at just halfway.

One of the kids from the 5k race was able to stick with us, and regardless of the very wide and traffic-free route, decided he needed to run through the two of us. “Out of the way,” he said, precociously! In no rush of our own on this steady split, we parted and allowed him through, only for us to overtake him as we exited the Phoenix complex. 4km clocked in for 3:51 for more time in the bank.

I spotted Paul Harris spectating, rather than running this year, for a welcome morale boost. Shortly afterwards on the bridge, I had Lis hand me a bottle of water as she does every year – another one of those little things that allows this race to be faster than its profile would normally allow. Unlike most years, the bottle needed to thaw out a bit more because there wasn’t much water to be had from it! A few sips between Darryll and me didn’t allow much left to be thrown over our heads, so it was fortunate that we weren’t running in the amped up temperatures from a week prior. 5km came in at 3:58 for the split and 19:46 at halfway.

The Bournville Harrier I’d pointed out was narrowly drifting away, such was the level of his ability relative to ours. Barry, however, loomed ever closer with each step. 6k registered 4:03 for some definite slow-down, likely due to the undulations from the country lane.

Turning the corner for the second approach of the climb, I took the lead whilst Darryll and a Leamington Spa Strider, who’d remained with us thus far, sat in behind me. I’d reeled Barry in and gave him some encouragement to latch on to our group, but it was to no avail. His ambitious first half had come back to bite him, though I was still confident he could break 40 minutes with a re-focused final 3km. The climb had definitely knocked some of the wind from our sails the second time around, producing a 7k split of 4:14 and 4 seconds down compared to lap 1.

We took advantage once more of the near-2km long descent, with Darryll moving into position and taking the lead, whilst I followed to gain some recovery. The climb had taken a little more out of me than anticipated, and even with running downhill, I couldn’t get my legs to turnover any quicker. The 8k split also slowed a tad to 3:54, though still within acceptable limits.

Passing my man with the hosepipe, I requested an absolute drenching, which instantly freshened me up for the remainder of the race. Entering the Phoenix complex for the final time, I continued to bring up the rear of our three man pack before moving back into the lead. The 9k split produced 3:51 to match perfectly with lap 1.

I switched up my Garmin to elapsed time and began giving real time updates. As I called out, “36 minutes” a little on from 9k, a whole host of runners all crept out of nowhere to surprise me, Darryll and the Leamington Spa Strider! Renewed interest in a sub-40 finish? Hiding in nearby bushes and skipping out a lap like I used to at school cross-country? Who knows…

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Final 500m of the Wythall Hollywood 10k 2017 – photo by Lis Yu

Passing Paul and Lis once again, I was spurred on to begin wrapping up the race. I continued to give minute by minute time updates as I led the charge back to race HQ and the finish. My legs had recovered from earlier and I found myself able to open up my stride and push on. Returning to race HQ, I was cheered on by a few kids, shouting out my race number, and also Cannon Hill parkrunner, David Carruthers, stood on the final corner. There was no need for a mad sprint as I knew I was on the right side of 40 minutes!

Post-race

Here’s the Strava data for the race.

Coming back in with 39:42, that was possibly the most comfortable end to a sub-40 10k I’ve ever experienced. I caught my breath back within seconds as I got to see a flurry of runners crossing the line, including Darryll for 39:43.

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Mission accomplished – photo by Lis Yu

The two of us are pretty damn pleased with the performances, after very little respective work at lactate threshold pace outside of parkruns and maybe the odd session. As I keep reiterating to myself, this season is all about one almighty goal, so I’m about where I want to be concerning 10k pace. If I’m feeling a little sharper by the time of the Magor Marsh 10k in late July, I may see if something in the region of 39:15 is possible.

Congratulations go out to Alex Mold for another second place podium finish in the women’s race, and Steve Dunsby for another 3rd place podium finish in the men’s race.

A 5k warm-down rounded off a pretty satisfying day, with not nearly as much suffering at lactate threshold as originally envisaged!

 

Aldridge 10k 2017 review

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Third outing for me at the infamously hilly Aldridge 10k.

For the 2013 and 2016 races, please click below:

Pre-race

It’s a dangerous thing chasing after past glories. A year ago, I ran 39:16 in utterly dreadful conditions, and possibly could have gone harder if the appetite was there that day. As satisfying as it would be to equal that performance, I knew it simply wasn’t going to happen without the right training behind me. To save myself from failure, I pivoted the race’s outlook to simply cover the distance at marathon pace; a chat with Simon Rhodes of Birchfield Harriers beforehand gave me some solace that he, too, was suffering from marathon pace robbing him of speed over shorter distances, so I wasn’t alone.

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No torrential rain this year!

After the recent pre-race chaos at the Tewkesbury Half Marathon, Simon of the Bull variety and I decided to set off earlier to factor in potential delay with parking, bib collection and so forth. As it turned out, we breezed through traffic, found a parking space immediately, and collected our bibs without delay! With plenty of time on our hands to kill, we took on a gentle 2km jog that largely covered the opening stretch of the race; oddly enough for a race that I’ve run thrice, and Simon twice, neither of us could picture much of the first half of the route!

Waiting for the start was a completely different experience to that of last year’s wash-out. There was no need to huddle underneath anything for shelter; aside from a strong breeze and looming dark clouds, conditions actually looked quite favourable. On the Mayor’s count of, “3-2-1”, and the hooter, we were off.

The race

My urge to resist charging off with the crowd failed miserably; I found myself covering the first few hundred metres at 6:24 per mile, which would equate to a sub-40 10k, rather than the prescribed 6:50 per mile for marathon pace… I gradually applied the anchors and eased back into marathon pace, which really highlighted how much chopping and changing there was in the opening km. Just to confuse you guys, I recorded splits in km, but was pacing by miles: 6:51 was the recorded pace.

There was a fair bit of pavement hopping due to the race not taking place on closed roads. The organisers made specific reference during the briefing that earphones were not permitted for safety reasons, to which we both quietly chuckled at the sight of a woman trying to be ever so discreet whilst taking hers off and putting them away in her non-existent pockets… But, at least she took them off, because just in front of me was a guy that was very clearly wearing them and rather oblivious to those around him. The organisers did say they would be disqualifying those they caught wearing earphones, which really is the only deterrent, because it’s pointless having rules that can’t or won’t be enforced.

Anyway… I got caught up in a small group with the earphones guy and a Bournville Harrier, which persisted for much of the race. With the undulations in place, maintaining marathon pace was more challenging than I was used to, courtesy of the flat canals I’m accustomed to. I sense some training modifications coming up! The second km clocked in at 6:47 pace.

Remember when I said that Simon and I both struggled to recall much of the first half of the race? It could be entirely because of a sharp-ish climb somewhere in the third km, though there is a fairly enjoyable downhill stretch in the fourth km for compensation. Largely by the numbers, the third and fourth km splits came in at 6:38 and 6:42 pace, so I was beginning to speed up ever so slightly.

Just before halfway was another sharp climb to test me further before the water stop. It’s rare that I don’t take on some water during a race, so my hydration tactics of late must have been working. Be that as it may, I was growing increasingly warmer as the race progressed, largely due to the undulations but also from the sun that peaked out from behind the clouds – some water to go over my head was most welcome. As I neared one of the volunteers handing out cups of water, I stretched out my hand only for her to pull the cup of water away! She had one job to do and failed spectacularly! I had to sidestep and thrust my arm in to prise the cup from her hand, or go without; good thing I wasn’t thirsty… 5km came in at 6:33 pace, largely due to some benefit from some downhill stretches.

The Bournville Harrier and I continued to chop and change places, where he tended to lead on descents and I gained on the climbs. 6km steadied itself for 6:38 pace.

The seventh km was exclusively downhill and I recall making massive gains on this portion of last year’s race. Runners were completely exposed to the sun at this stage with no shade, so it was a blessing that the descent was so effortless to result in 6:19 pace.

Turning the corner, I knew full well that it was pretty much a mile of climbing to the finish. I could see Simon Rhodes on the horizon as I crept closer and closer to him. He, too, was covering his marathon pace of circa-7:00 minutes per mile, so must have seen some red mist to be that far ahead of me. The Bournville Harrier managed to gain a decent lead from the preceding downhill stretch, but he was also being reeled in. 8km showed the first signs of slowdown for 6:43 pace.

Moving into the final km, I overtook Simon and offered some encouragement, though not too much because I knew he had another 5 miles to cover to get back home for 18 miles in total. Shortly afterwards, I’d also regrouped with the Bournville Harrier to share a bit of banter before continuing my charge up the lengthy climb. 9km slowed to 6:52 pace and my slowest split of the race by less than a second.

Near the top of the climb, I finally saw another competitor and powered past him on my way to the finish, which seemed to take a lifetime to reach. I could hear the PA system being used to call out runners’ names as they went through the finish line, but it was several minutes and several hundred metres before it came into sight. Passing one of the final remaining marshals on the course, he offered me a cheer of, “Looking good, no.139. Or should that be 171?” Just 24 hours prior, I was joking with the coffee gang after Cannon Hill parkrun about my “171” tattoo causing confusion in races, where people assume I must be really into triathlon, or similar.

Final corner turned, I found myself firmly back on the playing field where Simon Bull and I had completed 200m of strides before the race. There was a chap just metres ahead of me, who I was impressed to see covering the most efficient racing line through the snaking remainder of the course, marked out by tape on posts. There was no desire or need for a sprint finish, so I simply maintained pace across the line and even got a mention by name over the PA system.

Post-race

Here’s the Strava data for this race.

I could get used to the non-sprint finishes; recovery was swift and I regained my breath within a minute or so to cheer Simon Rhodes in and to shake hands with the Bournville Harrier. Collecting the medal and goody bag, one of the volunteers congratulated me by name to confuse me, somewhat. A blog reader, perhaps? Or maybe they simply caught it via the PA system as I finished, which was most likely.

Whilst I recorded a finish time of 41:27, my official chip time came in at 41:24, so I must have been premature starting my Garmin crossing the start. Over 2 minutes slower than a year ago, which only highlights how robbed I was of a representative 10k PB in 2016; the pancake flat Magor 10k took place on a blisteringly hot day, causing me to collapse from heat exhaustion, and the Telford 10k was a DNF due to carrying a bad cold. The 10k distance remains my nemesis, so it’ll be so, so sweet when I finally conquer it!

I ran over to the 300m point to cheer in Simon Bull. He wore his “Bull Fit” t-shirt, prompting me to shout, “Come on, Simon! All the way to the end! Bull Fit! Bull Fit!” I did then wonder whether anybody thought I was shouting, “bullshit”, instead… I urged Simon on to take a few scalps in the remaining 200m, of which he claimed 5 with a sprint for the finish.

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A bit parched afterwards!

Once back at home, I bulked out the day’s distance with a 5k warm-down to make up 10 miles.

Thoughts and conclusions

Marathon pace over 6 miles accomplished, and with no negative side effects. My Garmin reported a recovery window of just 23 hours and a boosted VO2max reading from 61 to 62 (63 is my record high, achieved only once).

With the Wythall Hollywood 10k in two weeks’ time, I’m in two minds about covering it at marathon pace, or to have a bash at creeping in under 40 minutes for old times’ sake. I’m conscious that there’s benefit to both approaches: increased exposure to marathon pace ahead of the big day, or improving my lactate threshold, which is pitiful right now. I also have the Birmingham Black Country Half Marathon six days afterwards, which needs factoring in.

 

Ronnie Bowker 10k 2017 review

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Whoops. Wrong Ronnie…

For previous years’ races, please click below:

Sod all training and a warm race day meant it would be a tough day at the race office…

Pre-race

Despite this race being virtually on my doorstep, it was not originally on my radar for this year. Suffering my post-injury funk, it was Dave Burton that suggested I enter this and the Great Birmingham 10k as soft targets to work towards. Well, the Great Birmingham 10k ain’t happening for me (mix up of dates and availability), and Dave didn’t participate in the Ronnie Bowker 10k, though I did manage to rope Simon Bull into signing up.

Deciding to jog to Cannon Hill Park as my warm-up, I definitely left it a bit late to get to race HQ. Reaching the MAC, a lengthy queue awaited leaving less time than ideal to collect my number and get all of my pre-race admin in order. Being a local race also meant a lot of folks to talk to from local clubs and Cannon Hill parkrun – apologies if I had to cut any of my conversations short before the race!

Whilst I had a target of skimming sub-40, I had a feeling such a finish would be unlikely. I’m only just getting back into regular training, with this week being my first without interruption or injury since December for 35 miles. Running parkrun the day prior, even whilst at a slower than usual pace, meant there was no taper, either. Oh, and throw on the sudden heat wave to the pile of excuses, too!

The race

The scramble off the line was nuts; it was like the start line of a 5k in much cooler temperatures rather than a 10k on the warmest day of the year.

I settled into target pace with the aid of drafting behind another runner. My aim was to keep the first half feeling as relaxed and composed as possible to allow for a swifter second half at around normal 5k pace.

I could bore you all, but the first half really was quite relaxed, producing the following splits:

  1. 3:58
  2. 4:09
  3. 3:59
  4. 4:07
  5. 4:00

Not my finest pacing, but I was at the mercy of the other bloke doing much of the hard work to shield me from the wind. Only thing of note in the first half was almost having to wrestle a cup of water away from the volunteer to throw over myself!

By halfway, everybody was feeling it and the pace noticeably slowed for all concerned. I could now see Darryll Thomas on the horizon, whereas the previous occasion was just before the start. Based on the info received from marshals out on the course, I had moved from 16th to 11th in a matter of minutes. I also found myself in the dreaded no-man’s land, running alone and with no shelter to protect me…

I was able to maintain the momentum briefly for a 4:01 6th km, though my pace also deteriorated. An ugly 4:16 7th km signalled a sub-40 finish was probably no longer possible, leaving too much work left to do in too little time.

On the return from the turnaround point on the second lap, I received new information that I had moved up a few additional positions to sit at 9th place.

Re-entering the main park, I gritted my teeth in an attempt to squeeze more out of my under-trained and withered body. It resisted and even gave me cramp in my left foot for daring to attempt something so ridiculous!

By the time I’d reached the MAC for the second time, retrieving two cups of water to throw over myself was much more successful.

8th place was within striking distance as I was finally able to free up some resources for an injection of pace. Encouraging the Warley Woods Pacer on, little did I realise it was Carl Stainton’s club mate, Mike Harrison – somebody I should have recognised as he’s in my network of Garmin Connect and Strava followers (epic fail).

Rounding the final corner, I kicked on and could see Darryll was now perhaps 150m away, and that sub-40 was perhaps back on. I threw in everything I had left whilst willing the finish line to move closer by a few metres. My Garmin had yet to beep to indicate I’d reached 10k, so maybe, just maybe, I was in with a slim chance still?

Post-race

I crossed the line and exhaustion immediately set in, commanding that I sit myself down. My breathing continued to chug away like a steam locomotive, whilst sweat dripped profusely – there was little more I could have done given the hand of cards I’d been dealt.

Checking my Garmin, I learned I’d crossed the line in 40:15 and that I’d only logged 9.87km/6.1 miles to explain why my Garmin had yet to beep.

Here’s the Strava data for this run.

Being a glass is half full kind of guy, I guess the good news is I still came away faster than the 2015 race which will have had an uninterrupted build-up along with two half marathons (one a PB) as part of the cycle. Work to be done, for sure, but I haven’t drifted backwards nearly as much as I feared in the grand scheme of things. The data indicates this will have been a rather powerful training stimulus, so it’s onwards and upwards from here!

2016 – Year in review

2016

Plenty of ups and downs during 2016!

Let’s use Clint Eastwood’s 1966 movie, The Good, the Bad and the Ugly to filter through this year’s ponder over 2016.

The Good

2016’s targets and PBs

I purposely softened a few of 2016’s targets after some of 2015’s became too ambitious to chase. The good news is I achieved all of my goals, with some by quite a margin!

  • 5k: sub-18:35: SUCCESS!
  • 10k: sub-39:00: SUCCESS!
  • Half marathon: sub-85: SUCCESS!
  • Marathon: sub-3:15: SUCCESS!

And the below are the associated PBs:

Now let’s have a look at 2017’s targets:

  • 5k: sub-18:00
  • 10k: sub-38:00
  • Half marathon: sub-83:30
  • Marathon: sub-3:00

These days for me, any 5k PB is welcomed with open arms. Finding those 15 seconds to get from 18:14 to sub-18 will not be easy, though breaking it down to just needing to shave 3 seconds per km makes it much easier to stomach.

The 10k goal is around where I should have been at multiple points in 2016, but just didn’t come good. It taunts me and is more a case of luck rather than ability.

My half marathon goal remains in line with 2014’s through to 2016’s estimations of 90 to 120 seconds improvement per year; hopefully more likely the latter due to only one half marathon PB in 2016.

The big-Kahuna that is the sub-3 hour marathon goal doesn’t need much introduction or explanation now. By late spring, I should have a very firm idea of the sort of shape I’ll be in and what work will be necessary to get me there for the autumn.

Mileage uplift

2015 saw 1,612 miles covered.

2016 welcomed an increase to 1,737 miles. I basically ran an additional month’s worth of mileage in the same amount of time, no doubt helped by the marathon focus. The total would have likely broken 1,800 miles had I have not also moved house during April.

Memorable races

This one’s easy and couldn’t be anything other than the Yorkshire Marathon. There are no guarantees in running; you simply do the work required and hope for the best on the day, whilst not doing anything too foolhardy in the race. I placed my heart and soul into the preparation and was met with an incredibly rewarding outcome. If I suddenly had to give up running or chasing the marathon, I think I could be satisfied with that performance despite my next goal of going under 3 hours.

Notable mentions also go out to this year’s Brass Monkey Half Marathon and Walsall Arboretum Parkrun.

The Brass Monkey Half Marathon defied my own expectations of what I could have produced that day, and like all good breakout performances, still remains out of reach almost a year later. Perhaps the 2017 edition of the race will finally jump start my half marathon development once more?

Similarly, the 5k PB at Walsall Arboretum Parkrun came from nowhere. The morning was wet and miserable, the field was sparse, and I was fatigued from being elbow-deep in marathon training. I’ve not come close to that performance for months!

 

The Bad

Races I’d rather forget

Eugh. The Kenilworth Half Marathon really should have been cut and dry, but was marred by illness. But I at least finished the race! I didn’t dwell too much on the outcome, mainly because the race was just a stepping stone towards a greater goal.

The Cardiff World Championships Half Marathon was also a let-down due to the weather gods unleashing a monstrous storm at around 9 miles during my race. Up until that point, I was in contention for a minor half marathon PB, which would have at least made the race’s £60 entry fee more palatable!

 

The Ugly

The race I’d rather hadn’t taken place

This last spot can only go to the Telford 10k. A stinking cold and the resultant DNF that followed made for incredibly bitter pills to swallow, thusly continuing the trend of why my 10k PB is so far out of line with the rest of my performances.

Illness

I’ve said enough on this topic recently, but felt I had to include it for posterity. What I would give for a boosted immune system right now!

 

Make 2017 a good one

Whether you’re just starting out as a runner, or chasing after elusive goals, I hope 2017 comes good for you!

Telford 10k 2016 review

After five years of running, and countless races and Parkruns, I finally DNFd at the Telford 10k…

Pre-race

I think I’m cursed when it comes to 10k races.

In 2015, I ran a blinding performance only to have the race distance come up short – with correct distance, I still would have PBd by a healthy margin. Earlier this year, I was all set to run another big PB, only to end up participating in the warmest race I’ve endured to date.

I purposely entered the Telford 10k for its credentials. A fast, competitive field in the middle of December – so long as I was in decent shape, a PB was almost guaranteed.

But alas, there are no guarantees in running. Only a week ago, I was felled by an untimely cold that I could do nothing to avoid. Prior to getting ill, I felt immaculate with some good training behind me and heart rate data suggesting I was in good shape. I spent much of the week doing what I could to speed recovery along, which ultimately meant no running whilst I sneezed out what little remaining chance of a PB there was.

Come race day, symptoms more or less subsided and off Lis and I went to Telford.

Getting ready for my warm-up, my legs felt completely alien and running bore no familiarity at all. A lady from Liverpool asked if she could tag along whilst I covered the downhill start of the route. I was in impressive company; she had a 35:45 10k PB to her name and felt she would be nearer 35:00 that morning. It also transpired that when she achieved that PB, she came third in her age category! When asked what I was hoping for, I meekly replied with, “Anything better than 38:45”. “That’s still pretty good,” she said with a smile. In those few seconds, my entire outlook on the race was upended and recalibrated; I knew the field would be fast and that I would be likely to finish in the last 10% for a complete reversal to normal.

Post-warm-up, something was very clearly wrong. We didn’t go fast at all despite her incredible ability, yet I couldn’t get over how hot and sweaty I was – all rather embarrassing whilst chatting with Suz West from Bournville Harriers. I concluded I was still carrying the cold virus in some capacity, but opting not to run never became part of the equation.

Bumping into Chris Callow and Dennis Hussey from Kings Heath Running Club, I found solace amongst runners closer to my own ability as we headed over to the start line. There was none of the usual pointed elbows and fighting for position; we knew our place was firmly towards the rear of the field and watched the big dogs vie for their speedy getaways from the line.

The race

The downhill start was as manic as I anticipated. Telford’s course rather uniquely starts at the top of a hill but runners never once set foot back up it, and instead get funnelled into the valley-like Silkin Way for two laps.

Pace-wise, what I produced was not out of line with terrain and expectations. If 100% fit, a 38:00ish finish would have been likely and required an average pace of 3:48 per km. The entirety of the downhill section produced a 3:42 split to be pretty much right on target.

That sharpness I thought I would be lacking was most definitely missing from my arsenal. I felt flat and sluggish, and rather casually sat in and amongst the pack I found myself with. There was no urgency as I felt my PB opportunity escape from me yet again. I managed to hold steady for the next 2km, producing splits of 3:52 and 3:54 respectively. Oddly, the course showed mainly mile markers with only the odd km marker for points of significance en route.

Nearing the first of two switchbacks, the lead bike appeared on the other side. What followed was a tightly packed herd of runners – truly a sight to behold. 2 miles in and nobody had made a move to break away from formation.

Doing the 180 degree turn was what broke me and sent me spiralling downwards. Whilst I anticipated being quite far down the pecking order whilst fit, seeing the remainder of the field behind me really hit home that I would likely be one of the last to finish whilst unwell.

I began to see a few people drop out from the race. It was only 24 hours earlier that Huw Jones at Cannon Hill Parkrun told me of a club mate of his dropping out at halfway, due to being off pace and losing grip on a PB. I parked the idea for at least the remainder of that split to see if I could hang on for just a little longer… 4:09 was the best I could muster for the 4th km and I knew the game was up.

Approaching halfway, more and more people began to overtake me, including Chris Callow. I told him I planned to drop out at 5k and wished him well for the remainder of his race (he got his sub-40 and then some for 39:28). Soon after, Dennis Hussey came past and asked if I was OK to receive the same response from me.

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First ever DNF… Photo by Lis Yu

Stood by the finish line, a little further up from 5k, was Lis. I think the photo she took of me sums up pretty well how dreadful I was feeling.

Post-race

Here’s the Strava data for the first half of the race – I at least made it through 5k in 19:55!

Walking off the course and DNFing wasn’t easy. My fear is having done it once that it suddenly becomes acceptable to do again in the future, feeling ill or not. There wasn’t any hanging around and back in the car we got to head home.

So, what now?

It’ll probably be April before I get another realistic opportunity at a fast 10k race that I’ll have easy access to (Cardiff Bay Run). I also appreciate that I must become better acquainted once more with how a hard 10k race should feel, so I’m looking to more 10k races as part of my 2017 game plan. After all, more attempts at something surely means more chances of a positive result materialising, right?

 

This week’s running – 31st October to 6th of November 16 2016

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Let’s return to training with a 10k race…

Yes, it’s good to be back and with a 10k race and 42 mile week at that!

14 mins LT pace, 4 minutes recovery, 12 mins LT pace

After last week’s botched attempt at kick starting my half marathon training plan, this particular week saw it begin in earnest with this doozy of a run. I’ll be the first to admit tempo and lactate threshold pace is my weakness; I really don’t enjoy the intensity for a prolonged period, but fully acknowledge the big training return.

Based on my now likely soft 84:54 half marathon PB, my lactate threshold pace would sit around 6:21, but it never materialised and the best I could achieve was 6:31. At least it was consistent between the 14 and 12 minute blocks! Hopefully, I’ll be able to bring it down to 6:21 over the coming weeks once pace familiarity develops.

This was also my first head torch run for months on the once again re-opened canal towpath from Brindley Place to Bournville. I love this time of the year due to how quiet it is, though all the dead leaves collecting are a serious recreational hazard! Touch wood, I’ve been nimble enough on my feet to avoid several hairy moments, though I can’t shake the feeling that it must only be a matter of time before I trip over or turn an ankle in…

Here’s the Strava data for this run.

5 miles recovery

Despite the previous day’s session, I still felt fresh as a daisy on this recovery run, thanks to the prolonged break from running.

Running through Cannon Hill Park with only my head torch for illumination was pretty hair raising, and I was surprised to see British Military Fitness still running classes in the dark.

Here’s the Strava data for this run.

9 miles from work

Very much a repeat of Tuesday, except with “Gangnam Style” blaring out from the university as I passed, and without the stomach churning LT pace!

Whilst the training schedule originally had the mid-week medium-long runs spread across a variety of distances, from 7 to 11 miles, I’ve been fettling again to boost the minimum length to 9 miles for simplicity and convenience. Any runs explicitly prescribed as longer than 9 miles remain untouched. During this same window in 2015, my typical mid-week medium-long run came in around 10 miles as standard without issue.

Here’s the Strava data for this run.

Cannon Hill Parkrun

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Brass Monkey Half Marathon 2015 top was apt! Photo by Geoff Hughes

It was pretty damn cold on Parkrunday, prompting me to leave my long-sleeve top donned and simply roll up my sleeves when I began warming up!

With a race the following day, I opted to keep the pace calm and collected for 19:42; in hindsight on paper, this was probably still a touch too fast, though no harm was done.

Here’s the Strava data for this run.

Conductive Education 10k 2016

For the full write-up of the 2016 Conductive Education 10k, please click here.

Conductive Education 10k 2016 review

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Nice race and nice t-shirt!

For the 2017 race, please click the following:

Given this was approached as just a training run, I’ll spare you folks a lengthy write-up after the tome-like Yorkshire Marathon report!

Pre-race

I’ve been aware of this race for a number of years, but it’s always fallen on the calendar when Lis and I have been out of town for reasons X, Y or Z. Not so on this occasion, where it also lined up nicely as an opportunity for a tempo run and as a sighter for the upcoming Telford 10k, which will be my final chance for PB redemption after the disastrous Magor 10k from back in July.

It was a beautiful autumnal morning, but also cold and blustery to leave me thankful I wasn’t chasing after anything apart from dipping under 40 minutes. Gloves and arm warmers came out for the first time since they were packed away back in March sometime!

Lots of faces from the local running community were in attendance, with a notable guest appearance from Neil Muir.

Shortly before go-time, I bumped into Shaun Hemmings, a regular from Perry Hall Parkrun that I’ve become better acquainted with of late. It just so happened he also had an eye on a sub-40 finish to have me fist pumping the air in my head; the last time I ran a 10k in Cannon Hill Park saw me running almost exclusively on my own in no-man’s land.

The race

With the knowledge of a downhill start, I was cautious not to get caught up in the start line scramble for positions in this race that wasn’t a race. Shaun and I found ourselves working together early on, though he pulled away shortly before completing 1km. I felt pretty good in spite of the delayed return to regular training, and yesterday’s Parkrun that was probably a tad too swift. 1km to 3km came in pretty much where I wanted them for 3:57, 4:04 and 3:58.

At 3km, I had to make a sharp 180° turn around a bollard to run face first into 13mph headwind. This gave me a chance to regroup with Shaun and a few others. I took the opportunity of a few seconds of recovery in the group’s draft before moving forward to try and get the pace back on track.

Re-entering the main perimeter of Cannon Hill Park, I came into contact with Chris Callow, who was also targeting sub-40 based on our exchange prior to the race. I sensed his swift start and the relentless headwind on the return into the park had done some damage, so I told him to shelter behind me for a while as we approached halfway. 4km and 5km came in at 4:00 and 3:52 (subtle downhill) respectively to contribute towards a 19:51 first half. Right on target!

I’m not entirely sure when it happened, but I lost Chris at some point shortly after passing the Mac. I was once again firmly in no-man’s land, though spied a few individuals further ahead that appeared to be fading from an enthusiastic first half.

Sub-consciously, I knew I had to lift the pace slightly with the knowledge that the headwind would wreak havoc once more as I neared the switchback point. 6km and 7km clocked in for 3:59 and 3:50 respectively.

Turning around for the final time, I faced the nemesis that was the headwind once more; unlike the first lap, there was nobody to hide behind on this occasion for the first moment in the race where I felt like I was actually working. Seeing the others come through on the other side, I began doling out encouragement to various folks. The headwind did a number on me and left 8km with a 3:58 in its wake.

Before starting the race, I bumped into fellow-Cannon Hill Parkrun regular, Paul Harris, who advised me to begin winding my race up once I re-entered the park. I mis-understood his words and thought he meant I should pick up the pace from the triangle onwards! The approach back to the main perimeter of the park was a confusing affair, due to traffic flow arrows that faced the wrong way; I found myself having to flip-flop from one side of the route to the other a couple of times before it became clear that I was on the correct path. 9km clocked in for 3:48.

The final km remained solitary, though was well supported by familiar faces. I came to the realisation that I’d never before finished a 10k feeling quite so comfortable, nor having taken on no water as I scooted through the water station for the second time. There was also no need for a sprint for the finish line to keep things nice and steady, safe in the knowledge that I’d made it back in under 40 minutes and then some for 39:13.

Post-race

Here’s the Strava data for this race.

Upon finishing, I felt like I had only set foot on a long Sunday run and recovered my breath within seconds. I got the tempo run I wanted without any distress, so mission accomplished.

A few sociable catch-ups with people afterwards (thanks for the tea, Neil!) rounded off a thoroughly pleasant morning.

If I’d approached the race in slightly aggressive manner, I would have been incredibly close to surpassing my soft 10k PB of 38:45. That will have to wait until the hotly anticipated Telford 10k in 5 weeks where the outlook is to get as close to 38:00 as possible.

That’s your lot – I told you all it would be a short write-up!

This week’s running – 25th to 31st of July 2016

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Suffering at the 2016 Magor Marsh 10k – photo by Tosh Simpkin

Magor Marsh 10k race week was upon me, which meant a welcome mini-taper! This was also week 13 of the 22 week marathon schedule.

10 miles with 6 at marathon pace

As much as I enjoyed the previous week’s jaunt on a 400m track, it was nice to get back to marathon specifics with this particular run. Equally as appreciated were the cooler climes to add to the contrast.

These runs have really felt beneficial from a physiological standpoint, but also for mental confidence. This session, in slightly warmer conditions than a few weeks ago, popped out:

  1. 6:41
  2. 6:37
  3. 6:39
  4. 6:41
  5. 6:43
  6. 6:38

Comparing as like-for-like as possible, I was a few seconds faster for each mile, including the additional 6th, for the same effort if my heart rate readings are to be relied upon. Similarly, the previous week’s 4x 1600m in 34 degree heat showed a 5 to 10 second improvement per rep versus a previous 18 degree run of the same session.

Here’s the Strava data for this run.

5 miles with strides from city centre

Like previous race weeks of late, I chopped the overall volume down and compensated by injecting some strides whilst run-commuting home from New Street Station. Running with a bag is always easier said than done, where the literal weight on my shoulders made achieving a smooth and fluid motion when striding somewhat tricky.

Humidity was amped up once more after several days without, and an impromptu rain shower only made things worse. I got what I wanted from the 5 miles and knocked running on the head until Sunday’s race.

Here’s the Strava data for this run.

Cwmbran Parkrun

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The finish area was brimming with Pokémon, or so I was told by the surrounding graffiti… Photo by Tanwen Cross

Given we were in Lis’ motherland for the Magor Marsh 10k, I opted to make myself useful and volunteered at the recently launched Cwmbran Parkrun only minutes away from her family’s farm. I really enjoyed myself at the inaugural event back in June and Lis’ folks wanted to take their new puppy for a walk to introduce him to some new surroundings.

Upon reading my email, the Cwmbran team couldn’t quite believe somebody all the way from Cannon Hill wanted to barcode scan, but were all the more welcoming for it. When I shared with them that Cannon Hill had recently hit in excess of 1,000 runners, they were all very curious about how Cannon Hill copes with the numbers that it does.

Lis, her parents, and I also got talking to a lady from the former Little Stoke event, who was dividing her Saturdays amongst the various events closest to her; all happened to be about a 30 minute drive and I was rather bemused that it was just as quick to go to an event in Wales as it was to visit an event on the other side of Bristol.

A really pleasant morning seeing what makes a small, new event tick!

Magor Marsh 10k review

For the full write-up of this annual 10k pilgrimage, click here.

The road to the Yorkshire Marathon

A week of two halves, with the marathon pace session filling me with confidence and then the 10k race knocking me back down to lick my wounds! Next (this) week sees a 14 mile mid-week long run – I can’t face running 14 miles after work, so I’ve taken the day off as leave to give myself a bit of a helping hand to get it done.

Magor Marsh 10k 2016 review

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Quite a handsome medal for a cheap as chips race to enter

For previous races, please click the following:

My annual 10k PB attack on this pancake flat course. Read on to see how things went…

Pre-race

As somebody from Birmingham, there aren’t many local flat 10k races to truly test myself on. It’s with some luck that a few years ago, Lis and I were visiting her family and this local 10k happened to take place at the same time.

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You’d probably have to race 10,000m on a track to find something flatter!

The race has previously always delivered on PBs, thanks to no more than a few metres of climb to contend with. This year, the organisers modified the course slightly to include a new start and finish, and also a different out and back section. A certificate of accuracy was awarded several months ago, though with all the shenanigans from Manchester and its surrounding areas, distance approval literally isn’t worth the paper it’s written on – only running the debut of the modified course would satisfy…

The target was somewhat ambitious. My 10k PB stood at 38:45 from the Wythall Hollywood race around a month prior, whereas various ability calculators had me pegged at sub-38 based on my recent 18:14 5k PB and my likely soft 84:54 half marathon PB. A time of 37:59 equated to 3:47 per km, with a recent track session of 4x 1600m in blazing 34 degree heat suggesting it was possible with some graft.

Race morning was warm with no cloud cover. My warm-up also confirmed a swirling strong breeze was present to complicate things further. I did my best to balance hydration whilst minimising toilet visits due to the limited facilities at the race headquarters; lengthy queues were already in place with around an hour to go before the race start!

There were plenty of club runners present, including the highly regarded Emma Stepto. I identified one particular runner that’s been a few steps ahead of me in a number of recent Welsh races and planned to lock on to him as a target to pull me along to a hopeful PB.

Stood on the modified start line, it was a clear improvement over the previous versions with additional width to accommodate more runners. There was distinctly less of a fight to get as close to the line as possible, minimising mis-matched paces from people desperate to get an accurate time from the non-chip timed race. On the starter’s orders of “1, 2, 3, GO”, we were sent off on our way.

The race

As always, the first few hundred metres were a mad dash of tightly wound runners. I found myself falling into target pace very quickly and began looking around for the chap I wanted to follow, though he was nowhere in sight and I figured he must’ve went off with one of the lead groups.

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Incredibly warm, torrid conditions at the 2016 Magor 10k – photo by Lis Yu

Groups quickly formed and I had to make some decisive moves about who I wanted to remain with and follow, and who to drop. The first km flashed up exactly according to plan for 3:47.

The pancake flat course offered almost no respite from the sun overhead. I grew warmer and warmer, though shrugged it off as a recreational hazard of summer racing. I had to surge a couple of times to ensure I latched on to a correctly paced group, which pleasingly was made up of five or six guys to help block some of the strong gusts of wind that hit. The second km slowed to 3:53, though I still had plenty of distance left to recover some of the damage.

The guys in the pack dictating the pace began to slow; their breathing grew laboured and at such an early point in the race, I knew they wouldn’t be able to sustain the effort for much longer. I took the reins and moved to the front of the group to keep the pace consistant, and looking at my Garmin, the split remained rock solid with little movement. The group continued to slow and drift further behind me; clearly they had all been a little over-enthusiastic and all began to suffer for it. I gave one final motivational push to try and spur any would-be takers to come with me; “Come on guys! We’ve got to close that gap ahead of us!” Nobody went with me and within a few seconds, I was left on my own for what had unhelpfully become a solo time trial. The next group ahead were probably no more than 100m away, but it was too big a void to tackle on my own whilst running unprotected into the wind. I did toy with the idea of dropping back a touch to regroup, though I’ve always been too stubborn to try it and decided to march alone instead for the next 2km, producing very consistent splits of 3:52 and 3:51.

The effort to keep the pace steady whilst on my lonesome took its toll on me. I didn’t wear my heart rate monitor due to the distraction of it slipping off in the last couple of 10k races; coupled with the conditions, I’m certain I was working too hard, too early. What I should have done was adopt the same negative split approach as I did in the Wythall Hollywood 10k, though it was too late for that. The one and only water stop of the race arrived, serving water out of plastic cups, as is the norm for a small race. I grabbed one cup from a volunteer, being especially careful not to spill any of the precious liquid. The quantity wasn’t nearly enough for such a warm summer’s day and only afforded enough for one sip, with the remainder going over my head. An article I read recently actually found water to be more beneficial on you than in you if a choice has to be made! The split clocked in at 3:54 with some slight slowdown to factor in a sharp turn and some fumbling for liquid, with the 5km halfway split registering as 19:18 to be about 10-15 seconds off target.

A 2km long straight presented itself and kept me focused on the group ahead; I was positively willing it to break apart to send somebody back to me! The effort to maintain pace continued to ratchet upwards, and whilst Garmin Connect recorded a tailwind for the direction the race took, the reality was actually cruel gusts of headwind to mock any foolhardy runners that dared to seek out a PB. The sixth km remained steady at 3:52.

Somewhere on the approach to 7km, a club runner I dropped much earlier in the race crept up on me, eventually gaining some daylight. I gave him some encouragement, impressed that he was able to shift his pace upwards at a relatively late stage in the race, factoring in that I wasn’t slowing down either. I tried latching on to him, though the fictional elastic snapped almost immediately. The group in the distance finally fell apart and one runner began drifting backwards to incentivise me to keep at it. Thanks to the brief moments of company, the seventh km came in at 3:49 for one of the faster splits of my race.

I cannot stand out and back sections of courses, so it’s laughable that I’ve got the Yorkshire Marathon in early October with two sizable switchbacks in place to bulk up the distance to the required 26.2 miles. The Magor 10k moved its previous switchback from around 5km on the route to its new home at 8km. Why? I’ve no idea, though in my mind, I reasoned it would make for an easier encounter nearer the end of the race rather than in the middle where pace can usually sag. I saw the race leaders approaching on the other side before too long, though had completely missed the first place guy who was four minutes further up the road by then! I took the turning wide to minimise any pace slowdown and immediately felt the hotspots on my feet flare up. If you hadn’t guessed by now, I was having a pretty dreadful time out there! 8km clocked in at 3:56.

None of my usual tricks worked to draw any more out of my dried out husk of a body – I’d definitely gone out too hard, too soon! The runner that overtook me sailed away into the distance, whilst the runner that fell from the group ahead was still out of reach. 9km was a real struggle, both physically and mentally, and produced my second slowest split of the race for 3:55. Everything would have immediately felt more pleasant if I’d have eased up, though I was still stubbornly hanging on to whatever threads of a PB opportunity that remained.

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Just a little something left for one last kick – photo by Lis Yu

This was it now – just 1km left to suffer through. I was now within reach of the runner in front by just a few strides, but there was nothing left at the bottom of the well to call upon. I was on the doorstep to blowing up, whilst the wind continued to tear strips from me, and the sun overhead scorched my skin. We were soon upon the turning for the modified finish that took us towards the back of race HQ, avoiding the broken gravel driveway, though replacing the final few hundred metres with a narrow alleyway that led to a grass straight. With about 400m remaining, I was finally able to make contact with the runner I’d so diligently aimed to reel in along with another unidentified club runner. Somehow, I managed to convince the central governor in my head to let me have something and I was able to inject a small surge to beat the unidentified club runner to the passageway. I made the last turn to draw neck and neck with the guy I’d targeted, kicking for the grass finish and spurred on by Lis and her parents. I was sprinting on fumes and a quick peek at my Garmin indicated a PB of maybe only a second or two was possible. 10m. 5m. 1m. C’est fini!

Post-race

This is where things got messy and took a turn for the frightening…

I stumbled a few metres through the finish funnel and very quickly realised something wasn’t right. My legs were like jelly and my senses suddenly became clouded. I was gasping for air, but my breaths were so quick and shallow that I now believe I was actually hyperventilating! I took a few more steps to be given a medal, found a clear spot adjacent to the finish funnel and then fell sideways to hit the deck with a thud. I don’t know how long I was out for, but what felt like only seconds must have easily been minutes in hindsight. It wasn’t until Lis and her parents reached me that the true extent of how hard I’d pushed myself came to light. The heat and effort from the race had made me dehydrated and delirious; all I could produce from my mouth was gibberish. My skin was red hot to the touch and my breathing remained unsteady. Lis finally had the bright idea to grab a few bottles of water from the volunteers to pour over me; it was instant relief and was just what was needed to quickly stabilise my temperature. It’s anybody’s guess what my internal core temperature actually was!

All of that effort would have been for nought if I didn’t get something out of the race. Checking my Garmin, the result came up as 38:44, though Lis said she saw 38:45 on the clock above as I passed through the finish gantry. The race official, processing the paper results for prize purposes, confirmed 38:45 was my official finish time. Just bloody fantastic – I almost literally wrung myself dry only to equal my existing 10k PB! To say that I’m disappointed is an understatement. It’s an often too regularly used adage, but in this case, there actually wasn’t any more I could have done out there without ending up in a hospital at the end of the race. On a positive note, it does confirm that I, without doubt, would have been faster in more mild conditions; runbritain agrees and gave me a -0.7 performance score versus the race’s 1.5 condition score, bringing my overall handicap down to 4.1. To give myself a chance at redemption, I’ve entered the Telford 10k that takes place in December, where you’ll find me racing in exactly the same attire without a single moan!

Here’s the Strava data for this race.

Tonight, I learned a fellow runner and supportive friend of mine very recently passed away. Darren was always a source of inspiration to keep me pushing beyond my own limits – it seems only fitting that this race report’s dedicated to him. R.I.P. Darren – you will be missed.

This week’s running – 20th to 26th of June 2016

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The 2016 Wythall Hollywood 10k – photo by Terry Arnett

Week 7 of the 22 week marathon schedule saw another 10k race, so back on the mini-taper I went.

4x 1600m at 10k pace

Much like several weeks ago, I used last Tuesday as my final run with effort to allow for adequate recovery ahead of Sunday’s Wythall Hollywood 10k. On the menu were 4x long reps of 1600m at 10k pace – a real groan fest!

Conditions were warm and humid, and to add insult to injury, pollen levels were through the roof to trigger all of my hay fever symptoms to manifest.

Target pace was, again, 3:53 per km, or 6:15 per mile for the imperial fans out there.

All of the splits were manageable, though I regretted walking instead of utilising jog recoveries, resulting in my heart rate slowing down a tad too much before each new rep. Bizarrely, the return 2x reps were into the headwind, yet they produced the fastest splits of the evening (and also made my bottom row of teeth go numb):

  1. 6:12 / 3:52 per km / 6:14 per mile
  2. 6:14 / 3:54 per km / 6:17 per mile
  3. 6:07 / 3:49 per km / 6:09 per mile
  4. 6:05 / 3:48 per km / 6:07 per mile

Here’s the Strava data for this run.

5 miles from city centre with strides

This was the final run before Sunday’s 10k race. It was only meant to be easy with some strides thrown in…

O. M. G. Who the hell cranked the humidity up to 11?!

Kitted out in a vest and a pair of shorts, this still wasn’t enough to counter the effects of the chunky air; throw in a bag on my shoulders for additional weight and lessened airflow and I was literally soaked in sweat from top to bottom by the time I hit the second mile.

I even had to stop midway through the run to apply some Bodyglide to my neck that was being chaffed raw by the bag’s shoulder straps and the drenching I went through!

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Almost 15 minutes spent in zone 3/tempo effort over 5 miles, at 8:40 average?!!

17_miles

Only 10 minutes spent in zone 3/tempo effort over 17 miles, at 8:00 average!!!

Comparing the heart rate of this run with last week’s 17 miler, it sums up precisely how much the humidity affected me, where I ran 8:40 per mile average over 5 miles requiring more effort than 8:00 per mile average over 17 miles.

Here’s the Strava data for this run.

Cannon Hill Parkrun

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Lizzy, Simon and me at Cannon Hill Parkrun – photo by Geoff Hughes

I once again did my part and volunteered my services at Cannon Hill, seeing as I had a race the following day. The organisers must love seeing me sweat because they tend to place me at the most critical points on the course – this time, the first intersection between laps 1 and 2. Lizzy, a relatively new face to Cannon Hill and Kings Heath Running Club, assisted me. Proving what a small world it is we live in, it turned out she was a fellow Aberystwyth University alumni and was first introduced to Parkrun in the university town (I really need to get back there and try the course out).

We did have to tend to a lady that fell due to a dog that tripped her up from behind. It wasn’t clear whether the dog and its owner were part of Parkrun, or simply a regular park user; I hope for the latter…

We also got to witness the Cannon Hill course record fall for the first time in years. The lead the chap had on second place was enormous, and Will Richardson’s no slouch either as a frequent first place finisher. Truly a spectacle to behold and I was glad to hear the marshalling was on point to ensure he didn’t go off course. Unusually, the new record holder wasn’t only new to Cannon Hill, but new to Parkrun, too!

For anybody planning on making a visit in July, be aware that the event will be cancelled on the 9th, 16th and 23rd due to the In the Night Garden show taking place elsewhere in the park. My plan is to visit Walsall Arboretum Parkrun on the 9th, Arrow Valley on the 16th, with the 23rd remaining a mystery for now.

Wythall Hollywood 10k 2016 review

For the full low-down on the 2016 Wythall Hollywood 10k, please click here.

The road to the Yorkshire Marathon

There was nothing marathon specific at all this week, but racing a 10k helped to keep things interesting. The 10k distance has always been my Achilles heel in terms of race distances, where I’m simply unable to sustain the effort over the distance without dropping the target pace down a touch. It stands to reason that if I can continue to improve over the 10k distance, then all of my other distance performances should also fall.

I have one more 10k race coming up in about five weeks’ time – the Magor Marsh 10k. The desire is to get as close to 38:15 as possible, which is no longer the ridiculous flight of fancy after the Wythall Hollywood 10k. Whilst the McMillan Calculator suggests I should be at around 38:05 based on my now six month old half marathon PB, I’m confident I would currently be faster over 13.1 miles, so the 10k target should probably be more like sub-38… Gulp!