Post-Swimrun downtime.

I’ve been enjoying a bit of downtime since Breca Swimrun – Buttermere. I’ve dropped my mileage right off, I’ve only been in the water once, and I’ve been binge-watching Breaking Bad on Netflix.

Steyning Roundhill Romp 2016

This 6 mile trail race came just 4 days after Breca, but recovery was remarkably quick and I promised myself I’d ease my way into it, get a feel for how my body was going to cope and take it from there.
Its billed as having a bit of a hill in the middle, but after experiencing the fells around Buttermere, I knew that I had nothing to fear going into this one.
In fact it turned out I was quite familiar to the hill in question as I used to run it quite a lot a few years ago. Its long, and it keeps on kicking so I knew you just had to be patient with it, don’t try and gun it too soon, and leave enough left to kick on after the crest.
The downhill section after that was amazing, mostly along a winding single track, dancing over the tree roots. I pushed hard along this section, following the 2nd place lady who appeared to float over the tricky bits. Every time she flew round an overgrown blind bend, I would be hot on her heels praying that she hadn’t come to a stop or fallen! This section suddenly opened out into a field and a 26% descent.
This really sorted out those who could run hills, and those who couldn’t. Several people ahead of me put the brakes on and I nearly crashed heavily into the back of them.

elev
I finished in 42:44 (43rd place), a minute or 2 back from where I might have finished if I’d pushed from the start but I thoroughly enjoyed this race. The start is great, there’s a guy on a loudspeaker shouting into the abyss and no-one can hear him, then they stop the traffic for a couple of minutes whilst 500 odd runners line up and tear off down the high street. A proper country village race feel to it.
And then at the end, a medal, an electronic timer and a BBQ. All for the bargain price of £5! Thanks and well done to Steyning AC for putting on this brilliant race.

Tuff Fitty 25th Anniversary Aquathlon

This was a Saturday evening race in the shadows of Arundel castle, 400m swim followed by a 5k run along quiet lanes followed by a BBQ and good times!
I spent the day preparing for it by eating Burgers and Hot Dogs and drinking Corona at a BBQ, got to make the most of this British Summertime, its all too often over too soon!
This scuppered my ability to get up to a good race speed on the run but I think my splits were something like

  • Swim: 6:30
  • Transition: 57s
  • Run: 19:40
  • Total: 27:07

The swim was the first one I’ve done without shoes on for a while, and the first 4 lengths felt amazing, I thought “this must be how fast swimmers feel!”

finish

Once again, no elastic laces and I didn’t race in a tri suit either so had to waste time putting a T shirt on. I think I could do quite well in one of these races with better preparation and nutrition!

A fantastic evening all in all, brilliant turnout from the club, 80 people including those not racing. Well done Tuff Fitty Triathlon Club, and here’s to the next 25 years!

club

Finally – The next challenge

Well, they promised it was going to come back in 2016 but it wasn’t looking likely until a couple of weeks ago, when suddenly out of nowhere I got an email about The Red Bull Steeplechase.

This event was so good in 2014 that I simply couldn’t resist entering as soon as registration went live. This time around its in Exmoor, exactly the same setup as before. 500 runners, reduced steeple by steeple until there’s only 40 left at the finish line.

The first steeple comes at about 8 miles, and the finsh line at 23. I made it to the 2nd steeple 2 years ago when it was in the Peak District so my aim is to go one better than that. The quality of the field will rule me out of the top 20 who get to finish in glory at Lynmouth but I’m going to try and reach the steeple at Lynton at mile 17.

red-bull-steeplechase-training-map

I’ve got about 11 weeks to go so last night I started my training plan with an easy 10 miles. I’m going to try and maintain consistent 50+ mile weeks building up to this one, gradually increasing the intensity week by week until the taper.

I’ll be including 2 quality sessions per week, track intervals and hills, and 3 Strength and Conditioning workouts to supplement my mileage. Hopefully this will make me more robust and better able to hold my form come the latter stages of the race.

 

May Training

The Numbers:

Mileage for the month – 189 miles
Biggest week – 50 miles
Longest run – 14 Miles

The Positives

I beat my target of 175 miles for the month and I’ve been striking a decent balance between my easy and hard runs. My swimming is good (for me) and I think I’ve now got all my kit in place for Breca Swimrun in July. I’ll go through all my kit in another post soon.
The only thing I’m concerned about is my trainers.
I’ve got my Inov8 X-Talon 212’s which are great in tough conditions, but painful as hell when the ground is hard. I’ve seen a lot of competitors in these and also in the 190’s which have the same grip/lugs on the bottom. The other thing that concerns me is I think the 212’s might get a bit heavy when waterlogged.
I’d love to have a reserve pair of shoes to take up with me so I can decide once I’ve seen the terrain. Something like the Merrell Trail Gloves or maybe the Inov8 190’s as they look like a lighter build.
Light and grippy is what I’m looking for.

The Must Do Betters

A few more miles to go yet before I taper. I’d like to do a tough 16-18 miler with some of the steepest hills I can find locally.
I also need to test my kit, run in my wetsuit, swim in my shoes, get in the sea, and practice with my team-mate Tom. He’s much quicker than me in the water so we need to dial into our perfect team swim speed.
Finally, I need to work on my shoulders/back/triceps. Lots of press-ups, pull ups and hangs. 6k swimming in cold water dragging along wet shoes on my feet is going to be tough on my upper body.

Any Other Business

I’m running a Beach 5 mile race on the 8th of June, not an important race at all, but a nice one to get out and be involved in. My team-mate has just smashed his 10k PB in Lisbon, at the end of a Triathlon no less, so I need to get some good race efforts in.
I’ve also got a club Aquathlon on the 10th of June. 400m swim/5k run I think. I probably won’t go all out on it, but I’d like to run hard off the swim for at least half of it.
Aside from all that, I’m starting to pick up clients requiring maintenance Sports Massage too which is brilliant. I’m looking forward to working with these people over the next few months in an attempt to keep them on the right side of injury.

June Goals:
Mileage: 175 miles
Long Run: 18 miles off road
Swim: Once a week pool, once a week Open Water
Yoga: Every Damn Day
Strength: A daily upper body workout
Kit: test, test and test again.

me & tom – lean’n’green

#Swimrun Training – Week 8

Total Miles: 49 Miles 
Average Pace:
 7:38 min/mile
Longest Run: 10.4 Miles – 21% of total
Speedwork: 3.8 miles – 8% of total

Now that was a fun week of training. I pushed a bit harder in most of my runs this week just for a bit of fun. Nothing too strenuous but closer to tempo than easy pace.

I got a bit lost on my run home from swimming on Thursday, ended up skirting fields that I never knew existed. I’d like to be able to say it was beautiful, but I was shattered by that point and it was pitch black so I have no idea, I was just pleased to get home!

I took an opportunity to lead the Sunday social running group (ShoreFit Run Club) and push the pace with the lead group for a change. It turned out to be an unplanned progression run of sorts. I’d like to do more of my runs like this – Its the Kenyan way apparently. Start at a snails amble, and gradually pick it up until the last half mile is at an almost all out effort.

I’ve been reading More Fire by Toby Tanser recently. Its a fascinating insight into how the Kenyans have become so dominant in distance running. Yes, there’s the geographical and genetic factors, but mostly, there’s desire, belief and damn hard work.
According to Toby Tanser, most group runs in Kenya turn into progression runs as everyone takes a turn up front and no one wants to be the one to let the pace drop.

kenya

Anyway, away from the dusty roads of Iten and the Rift Valley, and back to Worthing, England….. and specifically, the running track.

Workout Of The Week – Track Blackjack

I mentioned it was fun this week didn’t I? On Wednesday I took a pack of playing cards to the track to determine the evenings session.
We split the group into 3 teams of 7 or so runners, and dealt each team 5 cards.
The idea was that you turn your top card over and run that number of minutes at 5k pace, we walked the recoveries back to the start line ready to turn the next card. Tha aim of the game was to score as close to 21 as possible without going bust. In this game, Ace’s and Face’s were worth 1 minute.

Somehow, all 3 teams ended up scoring 21, albeit reaching it in different ways.

My team, ended up with efforts of 2mins, 8mins and 10mins – this was pretty brutal and by the time we got back to the start line, we could see from the other teams cards that we had to gamble otherwise we’d be in last place. The risk being that whatever we turned over we would have to run. Fortunately for us, it turned out to be an Ace (another 10 minute effort would have killed us!)

I’m looking forward to repeating this session later in the year, its great not knowing what your next effort will be. And the competitive element in trying to reach 21 adds a bit of fun, god knows running round in circles can get a bit, well…..repetitive.

On the swimming front, I managed one session in the pool and my wetsuit arrived right at the end of the week.
I’m on holiday for a week now and probably won’t get a chance to use it until I return. I’m already a bit apprehensive about the water temperature, I don’t really do cold.

#Swimrun Training – Week 7

Total Miles: 36 Miles 
Average Pace:
 8:11 min/mile
Longest Run: 13 miles  – 36% of total
Speedwork: 0 miles – 0% of total

A bit of a dull week I’m afraid.

Yep, I managed to do some running, but I sat out my Thursday Swimrun session as I had a bit of a niggle in my back. Instead, I opted for a quality recovery session, a nice long soak in an Epsom Salts Bath!

My track session this week was an hour focussed on technique. So that was lots of drills, and a few plyometrics with a few strides thrown in to emphasise the movement patterns.
In fact, I’m pretty sure this was where I put my back out, over-enthusiastically throwing out some reverse leg swings without doing a warm-up mile beforehand. Very bad example to set, Coach!

I did get a very nice 6 miler in, up and over Cissbury Ring at a good pace. This was great fun and this kind of hill work will definitely see my flat speed improve as my legs get stronger and stronger. (I am also fully aware of the elevation profile for Breca Swimrun and how insignificant my 568ft will be compared to race day!)

I managed a 13 miler from Brighton to Worthing which was a fairly easy  effort and under 7:30min/mile pace, but there’s nothing more to say about that really.

This week I also went and did a Vinyasa Yoga session at Revitalise in Brighton/Hove with Alexa. I really enjoyed how invigorating this was, it’s not what I want out of every yoga session but for a Saturday morning I loved it.

The big news of this week is that I’ve ordered my swimrun wetsuit. I’ll hopefully have it by the end of week 8 and be able to start race specific training sessions, in race kit, in June.

I’ve gone for the HEAD Swimrun Rough which is an entry level wetsuit but I’ve seen people raving about the flexibility of it. Particularly for running in.

HEAD Swimrun Rough

The never-fails, FOOLPROOF method to running faster

You want to get better at running right, that’s why you’re here, reading this under that catchy headline?

Well, I’ll let you in on a secret, there are no shortcuts. However, there are simple changes you might be able to make that will produce results.

Still reading? Excellent, thank you! I’m sure I’ve lost a few already. You must be committed! I’m going to share with you the two things I consider most important in making steady improvements.

Becoming a better runner involves going out and running, a lot. You’ll see training plans all over the internet and in magazines. You might download and follow one, or adapt one to fit your own life. You might make one up yourself completely or have one set by a friend or a coach. One thing they’ll all have in common is that you go out the door and run.

But what kind of running? Easy? Threshold? Speedwork? Tempo? Recovery? Long Run?  And then there’s further questions such as how fast/slow? And how long?

And this brings me to my first point.

BALANCE

I’ve seen marathon plans that will have you running a 20 miler even though weekly mileage hits a maximum of 35 per week. I’ve seen lots of runners who ONLY run fast on all of their runs. And I see lots of injured runners who don’t take adequate rest.

The rules I recommend are as follows:

  • PACE – normal(easy) running, workouts, and recovery runs should all have a notably different feel to them.
  • Fast runs – these are your opportunities to run FAST, make the most of them
  • Long Runs – try and keep it below 30% of your overall weekly mileage, I personally like to keep it under 2 hours too.
  • Speedwork – keep this well below 10% of your overall weekly mileage

What do these rules mean? They should mean that you feel fresh enough to tackle your speedwork effectively, and that you are developing a strong aerobic engine without over-training.

If your speedwork or long run go over these amounts, they often demand more recovery time which may result in lost training days…..or worse…..injury.

A simplified example training week – play with the no’s but pay attention to the %’s
Total Mileage: 40 miles
Long Run: 10 miles = 25%
Speedwork: 3 miles = 7.5%  (eg 12 x 400m)
Tempo run: 5 miles – pace between HM to 10k pace.
Easy runs: 22 miles
Rest: At least one full day.

Getting the BALANCE right will mean you are more likely to achieve my second point without incurring injury or fatigue.

CONSISTENCY

 This bit’s easy on paper. Just go out and do it, week in/week out. But as we all know, life likes to throw obstacles in the way, so here are my tips on remaining consistent:

  • Make sure you’re enjoying running
  • Write a weekly plan (but be prepared to change it)
  • Get the balance right to avoid injury
  • Keep your runs/routes varied to keep it interesting
  • Increase volume or pace over a period of weeks, don’t make big jumps.
  • Find a partner or club to maintain motivation

Final Important point.

  • Listen to your body!

If it’s getting tired after a number of weeks, it might mean you need to pull back on something. Maybe cut the mileage, or trim your pace a little.

Your body will normally give you signs that its reaching breaking point (elevated resting heart-rate, poor sleep, lack of motivation, restlessness, halt in progress etc.) listen to them before it’s too late.

We walk a fine line between peak performance and overtraining, lets try and stay on the right side.

Rest and recovery is equally as important as running, its where your body adapts to the training you’re putting it through. This will demand a blog post all of its own but here’s 3 quick pointers:

  • Find yourself a good Sports Masseuse to help with mobility & maintenance once a month
  • Find yourself a running-friendly Yoga teacher who understands how to stretch you out without taking too much tension out of your muscles.
  • Get on top of your nutrition as this helps everything from rebuilding to refuelling

 

If you can keep up well balanced training consistently then results WILL follow.

 

 

Race Report – Three Forts Half Marathon

The Three Forts Half Marathon

Pre-race

I arrived at Hill Barn Playing fields after my normal Sunday morning 0-5k group run. This served as a nice warm-up without taxing the legs too much, although I probably wouldn’t do it if was a serious target race.
The sun was shining and it was warm enough to strip down to race kit nice and early. I went through my normal warm-up routine and enjoyed the relaxed atmosphere around the start-line.
An old family friend of mine, Andy (Wiggy) had come down from the Midlands to run the full, his first marathon and I found him looking nervous amongst the 700 or so people milling around. I reminded him of a 3k fun-run we’d done together, we must have only been about 6 years old. Our Dad’s then went on to do the 5 or 10k race afterwards but we weren’t allowed to do that one. Wiggy didn’t remember any of this and I don’t think it helped settle his nerves!

team tuff
Me, Sim and Dom

At 10am the full marathoners were off and the number of people in the field was reduced by half. I had a pre-race chat with Simone and Dom from my Tri Club (Tuff Fitty) and Simon, my wingman from ShoreFit run club. We were all in high spirits and really looking forward to having a nice run on the South Downs.
As we posed for a Tuff Fitty team photo, we suddenly heard the Town Crier ringing his bell and shouting GO! – for a moment we thought we’d missed the start of our race but he was only setting off the Cani-X runners! Phew!

With a few minutes to go, I made my way to the front row of the start line and got ready to go.

Mile 1-2
Another ring of the Town Criers bell and we were off, I found myself part of a group of 4 runners as we made the first climb up Cissbury Ring. 500ft of ascent later and we’d already put quite a gap on the next group.
We rounded the top and went full throttle into the chalky descent around the back. I’d opted for my retired Adidas Adios 2’s for this race as they’ve got nothing left in them for the roads but I thought they’d be OK on dry trails. Some of the chalk paths were baked as hard as concrete and I was kind of wishing I’d gone for something with a bit more cushioning left in them.
I grabbed a cup of water at the first aid station and failed miserably at getting any more than 2 drops into my mouth.

Mile 3
This section is normally pretty quick, I should be going at sub-7min pace along here quite comfortably……only I’m not. The guys in front of me are moving away and I’ve got a crippling pain trying to fold me in half.
I thought it was a stitch at the time, and I blamed/cursed those water drops a few moments earlier. With hindsight, I recognise that the effort I’d put in going up and down the first hill had given me abdominal cramps, it was nothing to do with the water and it wasn’t a stitch. I slowed my pace and as I tried to get control of my body again I was caught by the next group of runners.

Mile 4-7
Uphill…..Uphill…..then a bit more Uphill. Another 500ft upwards. Resulting in fine views from Chanctonbury Ring of both the North and South Downs. Managed to negotiate a couple of cattle grids at the top by running straight over them rather than waste time with the National Trust gates. One of the few benefits of size 12 running shoes.

Mile 8-10
Downhill, in varying degrees. Culminating in a quad-smashing 12% descent. All this sounds wonderful, and it was a great opportunity to get my breath back a bit, but it destroyed my legs just before I hit one of the hardest climbs of the race.

Miles 11-13.1
I was passed here by numerous runners, I muttered a “well-done” and felt like an extra weight had been added to my legs with each one that went by. The last climb up Cissbury ring reduced me to walking, although it was probably more efficient than my running at that point.

The bit that I had been dreading the most was the final downhill section. Its a single track chalk trail that I always avoid in training. Its rutted with a deep uneven groove where the rain drains away and you have to zigzag down it, leaping over the chasm, praying that you don’t turn an ankle. A chap in a yellow vest flew past me with the ease of a mountain goat, I honestly don’t know how he could be so sure-footed here, fair play.

I finally emerged onto the playing field where it all began, ankles intact, and mustered up the strongest finish I could manage. I heard my name being called by the commentator. I could see literally 10’s of people clapping and cheering. I crossed the line in 1:42:24. Not bad. (The winners time was 1:27:xx for an indication of how tough the course is – his marathon PB is 2:46)

image1

Post Race

The mayor put a medal around my neck and I promptly fell over. The medal wasn’t heavy, it wasn’t like an anvil, I just couldn’t stand up anymore.
I looked over at the massage tent and decided to crawl over and get a post-event rub down whilst there was no queue.
My wife and son came and found me on the table, and then we all went and cheered on some of the finishers until the boy got restless.

Reflections

I wanted to see what my limitations were with this race and to try and get in amongst the leaders. I very quickly found out that I need to do more hill-work, and perhaps some more core-work if I want to put myself near the front here.
I’ll definitely be back to race this one next year and aiming to better my 18th position.
Out of my pre-race goals (see here) I missed both A (Top 3) and B (Top 10), but pleased to not come away injured which was my C goal, should probably make this a general life goal.
I had slight tingling in my feet at the end which I’m attributing to my shoe choice, simply not enough cushioning for hard packed descents. Grip wasn’t an issue though and it was nice to give them a farewell race.

Final word

A great race over a beautiful challenging course, with cheerful marshals, well stocked aid stations and excellent post-race facilities. With under 1000 runners across the 2 events, the organisers still lay on free (charitable donation) massage and all the cakes/pastries you can eat as well as a finishers medal. We were blessed with fine weather this year which made it all the more enjoyable.

Highly Recommended!

medal

#Swimrun Training – Week 5

Total Miles: 28 Miles 
Average Pace:
 9:04 min/mile
Longest Run: 14 miles  – 50% of total
Speedwork: 2.8 miles – 10% of total

This week was spent waiting for my legs to recover properly from the Three Forts Half Marathon.
I’m surprised that race took as much out of me as it did, I kind of thought I’d be able to resume training as normal immediately afterwards, that’s why I opted for the half over the full distance. Boy was I wrong! My legs still feel like jelly now.

I skipped my run/swim/run session this week as I felt too tired. My legs felt like I’d probably trip over if I tried to run, let alone throw a swim in there as well. Aside from my Saturday afternoon splash about with my son in the small pool at Splash Point, that meant no swimming at all this week.

Workout of the Week

600 Breakdowns
(600/400/300/200) x 3 – 300m jog recoveries

Out of the sessions that I did manage to hit, Wednesday night track was probably my favourite.
As we’re now into triathlon racing season, our emphasis at the track is moving more towards fast reps to push VO2 max and improve running form. There’s nothing quite like running fast to focus on every aspect of your body position. Drills are good for concentrating on links in the chain, but actually pushing the pace makes you think about what your hips are doing, and whether you’re really pushing that ground away behind you.

The 600’s were really tough, and I think I still had too much of the HM in my legs to be able to maintain the pace I wanted in these. I dropped a few seconds on each set on these longer reps. But I felt great for anything 400m and under, hitting all my splits and putting in a good hard effort.

One of the session aims was “Exhilaration Not Exhaustion,” to enjoy the sensation of running fast. I reckon I was 50/50 by the end of the evening, great fun.

I popped out on Friday to do 10 miles which would have been fine had I not chosen a route that was 14 miles long. I accidentally ran up the Ferring Rife too which was midge central. Trying to run with your mouth closed after 11 miles is impossible and looking in the mirror when I got home, my face looked like a car numberplate after a 200mile motorway journey, covered in dead flies! (I promise you, I was not running that fast!)

Next week I’m hoping to get back to some sort of consistency, the balance of  speed/long/easy running is all wrong at the moment and I definitely need to get back in the pool.
I guess overall though, not a bad recovery week.

Over and Out.

April Training

The Numbers:

Mileage for the month – 175 miles
Biggest week – 67.3 miles
Longest run16 Miles 

APRIL

The Positives

April was great, I really enjoyed the consistency I achieved this month. And it paid off.
I hit my target for mileage (just about), and my longest run was a 1:58 16miler. I managed to swim 3 out of 4 weeks too, running to and from the pool each time.

The Even More Positives

I surpassed my A target in the mid-month 5k race, setting a new PB of 18:11 which I know I can beat in better conditions. Especially if I can keep the training up. I’m fairly confident of going sub-18 in my next outing.

The Must Do Betters

Now we’ve got lighter evenings, I need to make the most of the opportunity to run some off-road hills. The 3 Forts Half route, and some trails around Cissbury & Chanctonbury Ring are going to become very good friends of mine very soon.
I also need to start getting my kit sorted, I’ve got my eye on a wetsuit, and also some trail shoes. And then its just the accessories. I hope to have all this sorted by the end of May.

The only kit I’ve got so far is the socks! I’ve been trialling almost the full range of Gococo‘s sports socks over the last few months and I’ve put aside a pair of the Compression Superior socks for race day already. Completely blister-proof, warm without being too warm (37.5 technology), and a perfect level of compression that leaves my calves feeling great no matter what the session.

Thanks Gococo for all your support during my training so far!

Any Other Business

I’m now an ITEC Level 4 Sports Massage Therapist. That means I can assess and give treatments with knowledge, skill and confidence. If you’re in Worthing (or local areas) and you’re in need of a massage either to keep you going, or to get you on the road to recovery then give me a shout.

May Goals:
Mileage: 175 miles
Long Run: 16 miles off road
Swim: Once a week (at least)
Yoga: Every Damn Day
Kit: Get my kit list sorted

 

#Swimrun Training – Week 4

Total Miles: 18 Miles 
Average Pace:
 7:54min/mile (approx best guess)
Longest Run: 13.2 miles – 3 Forts Half Marathon – 73% of total
Speedwork: 0

Sometimes life just gets in the way of all the miles you’d like to put in.

LIFE

My wife has been running a wellbeing retreat this week, its the first full one she’s set up and hosted and I’m massively proud of what she’s achieved. She’s done everything from finding the venue, setting up the website and making all the bookings,  to delivering Pilates and Health Coaching sessions. Not to mention all the cooking that went with it. She landed features in some great magazines along the way and importantly learnt some valuable lessons to take forwards into the next one. (which is running from 11/7/16 to 15/7/16 if you’re interested!)

Whilst she was out doing this, I had my ITEC Sports Massage Level 4 exam to work towards (And also a folder full of case studies and assignments to submit). So every evening after the boy was in bed, I had time to apply myself fully to this task. The first half of the week went by in a bit of a desperate blur, I think there was a 3am, a 2am and a 1am finish on consecutive nights whilst I put the finishing touches to my folder.

Saturday morning arrived and I was a bag of nerves as I made my way over to Brighton for my practical exam. I was comfortable with the client assessment and the treatment but I was really stressed out about the questions that the examiner was going to ask me whilst I was working.
My client helpfully through a few curveballs at me before the exam started by telling me that almost every part of her legs had some sort of niggle. This gave me something else to think about rather than the stress.
An hour later, and I was told I’d passed – I am now a Level 4 Sports Massage Therapist.

I went home and ran the final 2 miles I needed to get me up to my target for April. Boom! Thats 2 goals in one day!

My week finished with the 3 Forts Half Marathon on Sunday – which you can read about in my race report. Unfortunately, my watch won’t upload the data so I guess that means I’m just going to have to go out and run it again, I’m glad its on my doorstep.

image1

 

3 Forts Half 2016 – Pre-Race Goals

I normally keep my race goals to myself, that way I don’t suffer embarrassment if I don’t meet my ambitions.

But…..in my March roundup I set myself and published some race goals for the 5k I did last week. I set A,B and C goals, all of which were better than any time I’d ever run before – and proceeded to surpass all of them.

So I thought I’d do the same for the Three Forts Half Marathon I’m running on Sunday. Why not eh?

I’ve never raced a Half Marathon before, so I’ve got no official race time to beat. In training, Strava tells me that my best HM time is 1:28:31 so maybe I should aim to go quicker than that? It was last Feb after all.

The problem here, is that the 3 Forts route is very hilly, and that time was set on a very flat run. So I look back at my training and find….. this. I’ve run the race route before in training, and very nice it was too. My time back then, Boxing Day of 2013, was 1:48:17. Why the hell was I out running in the afternoon of Boxing Day 2013?

Whilst I’m confident I can beat that, I’m not so sure about going under 1:28.

I know, I’ll feed my recent 5k time into the Jack Daniels pace calculator. That will give me a pace to aim for on the flat sections…

pace

Ha! You’ve got to be kidding me – not sure I’m in that sort of shape Jack!

So I’m just going to go out and RACE

And I mean Properly race, not looking at my watch, not worrying about going too fast in the middle section and not fearing blowing up at mile 11. I don’t care if the wheels come off as it will show me where my limits are. Maybe watching my pace is holding me back and I should run to feel a bit more. Or maybe I’ll report back here next week describing how I went though all sorts of delusional pain just to maintain a walk of shame.

So, following on from a 4th place finish in my last race, I figure that my A goal should be to improve on that.

Goal A
Top 3 (even I’m not stupid enough to aim for the win)

Goal B
Top 10 (I think even this will mean a tough run)

Goal C
Survive the race without twisting an ankle!

Lofty goals there, but as you can see from the last one, I’m really just planning on enjoying the race. I really enjoyed being at the pointy end of the action in my last outing and I want to recapture that feeling in this one.

I want to be surging up hills, making breakaways, and collecting prizes. I realize that I’m probably not quite there yet but hey, I can see how long I can hang on in there for!