This week’s running – 24th to 29th of July 2017

andy_yu_wales

Home away from home

Week 12 of the 22 week marathon schedule. After never having raced on a Saturday until recently, along came another Saturday race in quick succession!

5k recovery

In spite of running my furthest since my last marathon on the day prior, my legs did not feel shabby at all whilst out on this recovery run.

I even spotted Graham Lawrence of Cannon Hill parkrun fame to make for a novel change on the otherwise monotonous route.

Here’s the Strava data for this run.

14 miles from work

A year ago, I took the day off from work to complete this run, such was my belief that it would not do me any favours covering it after a day at the office. No such opportunity this year, so I did whatever I could to prevent it being a disaster. This included eating a giant pizza the night before, along with a hearty lunch several hours before, topped off with the odd cookie throughout. I did not forget to pack my water bottle, either, so well prepared was I.

And do you know what? It was a success without any trauma!

To bulk up the distance, I covered two laps of the Soho Loop and three laps of the lake at The Vale before returning to my normal route to just tip me over into 14 miles. 37 miles in just three days was not bad going!

I have wondered why the P&D plan decides to build runners up to a mid-week medium-long run of such a distance and then returns to normal distances of 9 to 12 miles. Perhaps it’s a stepping stone to help better prepare runners to take on the 20+ mile runs yet to come?

Here’s the Strava data for this run.

5 mile run-commute

Carrying more stuff home than usual, I was thankful the temperature was also a few notches lower than of late to at least make this run less taxing.

Effort was kept incredibly low to best ensure I arrived at the Magor 10k in reasonable shape to make the most of the flat and fast race.

Here’s the Strava data for this run.

5k recovery with strides

Running is an incredibly cheap hobby, if you want it to be. To run short distances, you only really need basic kit and it doesn’t even have to be running specific. As we develop, we begin amassing more kit; some necessary, and some less so. One such case in point is shoes – I have 7 pairs of running specific shoes on the go, and two pairs boxed and waiting to be rotated in when the outgoing pairs are beyond their useful lives. This recovery run played host to just that, where I broke out my new pair of Adidas Adios Boost 3s to replace a knackered pair of Adios Boost 2s.

A 5k recovery run with some strides thrown in was the perfect test to break-in the new pair of Adios Boost 3s. The outgoing pair of Adios Boost 2s were a nightmare from day 1, requiring excessive levels of break-in, by which time a third of the shoe’s lifespan had already been used up. The Adios Boost 3s are comfortable straight out of the box and flew when they were subjected to a few bursts of strides.

Specifically, these will be used as tempo shoes, so things like marathon pace runs, casual parkruns, speed work, and so on. Basically, they’re a workhorse shoe to take the stress away from my race-specific shoes, where they’re even more fragile due to being at the cutting edge of performance. There’s a psychological benefit to having shoes you only break out for big performances, and I wish to keep that trick in my arsenal.

Here’s the Strava data for this run.

Magor 10k 2017 review

For the full report, please click here.

10 miles – to Usk and back

With a Saturday race, Sunday presented the option of some top up mileage to round the week off and get it over 40 miles. That was the dream, but the reality was a bit trickier…

On the surface, the Magor 10k seemed to have taken a bit more out of me than originally thought because the first half of the 10 miles did not feel right at all. Even at a modest pace, the effort felt totally off and I was left sweating a lot more than anticipated. I bided my time and began chipping away progressively at each mile by a couple of seconds; giving my brain something achievable to focus on got me to halfway, where everything was right with the world again and I’d perked up.

Negative splits and running progressively. It’s the future!

Here’s the Strava data for this run.

The road to the Yorkshire Marathon II

Using the race as an analogy, I feel like I’m entering that stage where significant progress has been made, but now no-man’s land beckons; too far from the beginning where feeling fresh is now just a distant memory, and still too far from the finish to be able to properly assess what the likely outcome will be.

Reviewing last year’s blog entries reveals similar themes of ebbing and flowing; some weeks felt like a real struggle and other weeks carried great momentum. Without becoming too romantic about it all, the marathon and the training that comes before it are both great literal journeys; there’s no such thing as an easy marathon, and nor is the training supposed to be easy, otherwise the achievement would not be celebrated quite as much as it is, whether you’re a beginner, improver or elite-level.

Things will be just fine. Trust me. I work in marketing!

Advertisements

Magor 10k 2017 review

andy_yu_magor_10k_2017

Final 200m of the Magor 10k 2017 – photo by Lis Yu

My fourth outing at this flat and fast race.

Pre-race

Regrettably, this would be the first year where a PB was nowhere near happening. I’ve had several significant runs on the course, including my first ever sub-40 in 2014, so it was a real shame that I wasn’t in the right shape to capitalise on the opportunity. That’s not to say I’m unfit, just that training specificity now counts even more than ever before. What I was determined to do was to get a good threshold session out of the race, with anything in the region of 39:15 to 39:30 being satisfactory

I could not fathom why this race was moved from its traditional Sunday fixture to Saturday, but when I received the communication that the race HQ had also changed from Undy Athletic Football Club to a church, it all made sense. Some positive changes to come with the location move was the much wider start area for a cleaner dispersal and chip timing, though oddly only just for the finish; in essence, it was still a gun-timed race, but finish times were automatically logged.

Rocking up at the temporary race HQ in good time, there were already plenty of people about with some from as far flung as Chippenham; clearly the reputation of the flat course has spread. We also had Lis’ host family from her time in Spain in tow, showing them how we typically spend many weekends of the year.

Conditions above were overcast for some relief compared to a year ago, but my warm-up did confirm a 10mph headwind would hit during the first half of the course, so my game plan was to approach the opening 5k in just under 20 minutes, and then treat the remainder as a 5k race and take advantage of the hopeful tailwind.

Toeing up at the start, I did notice one chap wearing the new Nike Vaporfly 4% for the race; they already looked like they’d had some training wear on them, so I asked him for his thoughts. “Yeah, they’re really comfy,” was his not so helpful response, but at least we can all be safe in the knowledge we’d be comfortable wearing them in a race!

On the starter’s orders of “3-2-1-Go”, we were off.

The race

Keeping the race casual, I purposely positioned myself a few rows further back than normal to ensure I had plenty of people to deflect the gusts of wind blowing. Sure enough, I was tailing two guys that seemed reasonably reliable at pacing to allow me to make it to halfway feeling fresh. I’m normally conscious to never overstay my welcome when drafting, but I had no qualms on this occasion to simply sit in and let the mules do all the work. So reliable were they that 1km to 3km came out as the following: 4:01, 4:00, 3:57.

Gaps began to form as people tired around the group. I decided to stay put and remain calm in the knowledge that I could handle a faster second half with little issue once out of the wind. Whilst not warm enough to need water, I still took some on-board at the station to further slow the fourth km to 4:03.

Leaving Redwick village and the turning out of the wind, I took a sidestep out from behind my impromptu pacers and set my sails free to take advantage of the tailwind. Of course, tailwinds never return as much as headwinds take, so its effect was very subtle…

Working on my own, I gradually chipped away at the distance between me and the next group to begin reeling them in. 5km to 7km came out as follows: 3:54, 3:52, 3:53.

Nearing 8km and the switchback, I was finally within striking distance of the group I stalked and I planned to use the exit from the turnaround point to pounce. Sure enough, their momentum slowed and I was catapulted forward to gain two positions. Not being ungrateful, I gave some encouragement to one of the guys I’d used as a windbreak as we faced each other; the other chap was nowhere to be seen, so I figured he couldn’t have been far behind me. 8km expectedly slowed a touch to 3:56.

On the approach to 9km, I heard footsteps and heavy breathing coming up quickly behind. Pulling up alongside me was the other guy I’d used as a windbreak! He’d obviously had a similar strategy to me with negative splits, albeit more smoothly spread out throughout the second half of the race. 3:54 for the penultimate split.

Running for the finish, the two of us swallowed up a flagging club runner. Rounding the final corner, the two of them made a breakaway with me in chase. The newly located finish was leagues ahead of the 2016 equivalent that took runners down a narrow alleyway; now wide an unimpeding, I pushed out a minor kick on the new finishing straight to ensure to I made it back in under 39:30, not accounting for the additional 70m or so nearly everybody seemed to acquire en route (likely due to that switchback being too far out).

Post-race

Here’s the Strava data for this race.

39:27 was my finish time to just make it back under target. That additional 70m cost me some 14 seconds, so I was thankful I wasn’t in PB shape, else I’d have been spitting feathers! runbritain has given the race just a 0.8 condition score, and looking at the results, many still PBd despite the additional distance.

I thanked the first of my two windbreaks and congratulated him on a nicely paced run, before moving my attention on to the other windbreak, who bagged a new 10k PB and his first sub-40 by with just a second to spare.

All in, not a bad morning’s work. Whether you go by my Garmin’s splits or the official splits, I achieved a negative split of around either 30 or 45 seconds between the first and second half, neither of which are to be sniffed at.