Posts Tagged ‘flat’


This Wednesday 18th May saw the final race of the 2016 John Carr series for this year. This is the second time I have taken part and it is a series of 5k races that I look forward to more than enjoy taking part in!

The first race was more of a recce than a full blown, all out run. I was coming off some very good runs where I had been showing good pace on the flat and my climbing was improving to the point where I was passing people on the hills! This filled me with confidence and I decided to set a target of going under 25 minutes for the 5k at one of the races.

This may sound overly ambitious but the John Carr races have gained a reputation as races where you can set personal bests due to the course being set at Esholt Water Works and it is relatively flat which means fast times.

At the first race I was feeling good. My legs were a bit tired but nothing I wasn’t used to. I had a good warmup for the race although this was due to the fact that we parked about 2 miles away from the start which meant I had no choice but to run to the start and warmup.

The race went well. I felt good throughout the race and felt strong at the finish able to put in a sprint and beat some other runners to the line. My official time was 26:11, a new personal best, and I was happy with this. I felt it was a good indicator of my form and that a sub 25 was on.

The second race was a very different affair and brought me crashing back down to earth. I had, had a very stressful day at university finishing my final essay and then got back to my car to find my back window had dropped which meant a trip to the garage and no rest. This all added to the stress.

At the race I didn’t warmup as I should have done and set off far too fast passing one of my rivals within ½ k and continuing to pile on the speed. And then people started passing me and I had nothing left to respond with. My legs were moving but I felt I had no power or strength in them and I was going backwards. I looked at my watch and my pace had dropped to training pace and still I couldn’t go any faster. I wanted to stop there and then but pride and determination kept me going. The end couldn’t come quick enough and I managed to pick up speed and hold off some other runners but for me it had been a disaster. I still finished in a respectable 27:05 but everything that could go wrong had gone wrong and much of it was down to myself and how I approached the race.

For the final race I took a different approach. No stressing, it was only a race after all and do a warmup. I find a 5k difficult and you have to be on race pace from the off and for a well-built man like me it takes a while to warmup and get up to race pace. For distances such as 10k and ½ marathon this isn’t a problem, but for a 5k it is as you can soon find yourself being left behind and have nothing left to respond with as I did in race 2. You have to be on the pace from the off in a 5k and this is where the hard work comes in.

I set off at a comfortable pace, reminding myself to run my race and not someone else’s. I saw one of my rivals up ahead and decided to keep him in my sights rather than go after him and pass him early. I let myself get into the race and find my pace and soon I was steadily catching up to him and passed him around the 1mile mark.

I felt good, not my best by a long way but good enough to keep up the pace I was going and add a bit more if I needed to. My next rival was now up ahead and I was coming up on him fast. I passed him just after the ½ way mark and injected a bit more pace into my run as I wanted to make sure my move stuck and I didn’t have to race him again.

Then I began to struggle. My legs were on fire and my breathing was heavy and once again the thought of stopping briefly crossed my mind. But I dug deep and kept going. Although the course is described as flat the small hills that were on the course felt like mountains at this point as I tried to go faster and leave the runner who had decided to keep me company behind!

I crested the final small hill and saw the bright yellow finish which seemed a lot further away than in the other races. I was running at my maximum and I had nothing left to put in a sprint. All I could do was to keep my pace up and not give in.

I crossed the line a second in front of the runner who had tried to beat me. Another couple of feet and she would have done. The time was 25:43 a new personal best if not the sub 25 I was aiming for. I felt good. I had nothing left in me to run anymore so I was happy in the knowledge that I had done my best and giving everything I had on the night.

Overall I enjoyed my second John Carr series and I learnt a lot from it too. Preparation is key to these races and a good warmup is essential. Pacing yourself is all important too so you can finish strongly and I know that I can go sub 25 one day. But the most important thing is to enjoy your running and make the most of it while you can.

 


Last Saturday I ran my usual parkrun at Horton Park. I’m really getting to like this course as it is a challenge and a great wakeup call on a Saturday morning whether you have been out or not! It was a pleasant, sunny morning and I ambled round at my usual pace enjoying my running. At the end I did my now customary sprint for the line and went to talk to one of the other QRC runners Neil.

Neil has only just started running again but he is fast around 211/2 minutes for a 5k. He asked me if I was doing the Bolton Brow Burner and I asked him what it was! It turned out it was a challenging 10k race the next day, one where you could turn up and just run it. I’ve got the Pudsey 10k in just under 2 weeks as I write this but I thought what the hell, no time to think about it, go for it!

I had a couple of pints at the club that afternoon but was in bed early as I am not very good at getting up on a morning after a session on the beer. Sunday morning came and I was up bright and early, feeling good and ready to race!

I set off early as I am well known for getting lost and today was no exception. I drove past the venue at least once and ended up miles out of my way. A journey that should have taken me 15 minutes ended up taken me 1 hour 15 minutes. The lesson here is to never let me give directions in any form of transport.

But I finally arrived at the registration point and within minutes I had entered my fist 10k race not knowing where I was, where the race was or what the course was like. All I could see around me were hills, steep hills so I guessed I would be running up at least one of them at some point.

Off to the start we all went a car park at the side of the canal but as good as anywhere. After hanging around for around ½ hour during which most of the men were running off to have a pee, we were told to line up and then we were off!

The race started on the canal for a mile or so, just nice and steady and I settled in looking for a suitable candidate to follow and pace myself against. Unfortunately for me they all took one look at me and increased their pace as soon as we turned off from the canal and headed for the hills.

Before I knew it I was at the bottom of Bolton Brow and it was scary! Very steep and covered in gravel, it was not an easy hill to climb especially if you had never been near it before. I got talking to a lass of a similar age to myself and we walked up it together discussing running. The thing I really like about running and runners is they’re always happy to talk to you about running and relieve past glories.

At the top of Bolton Brow the lass left me for dead but I had never run 10k before so remembering what my fellow club runners had told me went at my own pace. This proved to be a good strategy because once I started to head back down I was keeping the lass in my sights and not letting her get away.

This proved to be going well until I had to stop and pull my shorts up. I’ve lost a lot of weight recently and I’ve dropped several sizes in shorts and jeans. However this was quite embarrassing as my shorts were falling down and my boxers were on display for everyone to see. After managing to give some people an eyeful I was back on the trail safe in the knowledge that my shorts weren’t halfway round my bum.

But now I had some catching up to do on unfamiliar trails. The lass had gotten quite far in front, but there was a young lad not too far up ahead so I targeted him and used him as bait to drag me round. And it worked. I had a couple of runners in front of me due to my shorts adjustments, but I soon passed them and set about catching the young lad. And then the lass appeared in the distance too and I decided to do my best to keep them both in sight because you never know what might happen.

Through Copley Woods we went up and down, sloshing through mud, diving down wet rocks and stone steps and generally just enjoying it all whilst trying not to fall and damage myself. I would certainly run it again as I enjoy off road running but for today I concentrated on just getting round and completing the course and avoiding injury.

And then I was through the woods and running back down Bolton Brow towards the canal. For some strange reason my downhill running has got slower recently and I am going faster uphill and on the flat than I am downhill. I’ve no idea why or how this has happened but it had and today was no exception. I sort of lumbered down Bolton Brow and only felt like I was picking up speed when I reached the flat at the bottom.

Up until this point I had no idea where the lass and the lad where. For all I knew they may have pulled a mile on me and be out of sight. But as I turned onto the canal I saw them both up ahead and I thought ‘they’re not too far I front’; ‘I can catch them’. And with that thought in the back of my mind I set about maintaining my pace and seeing if I could catch them.

The only problem with the canal is that it is quite boring by its nature being flat and beside a still water, but encouraged by walkers and homeowners who obviously revelled in the sight of a middle aged man trying to kill himself through running I carried on until I reached the end of the canal and began the home straight back to the registration point at the school.

By this point the lad had pulled quite a distance on me so I resigned myself to not catching him, but the lass was slowing, and by quite a bit too! I had her in my sights and I could visibly see myself gaining on her until I was right behind her and then past her. I don’t think I said anything to her as I passed her as I needed every single breath I could muster at this point.

And then there was the finishing line at last. Or at least I thought it was until I realised I had to do one of those convoluted finishes that involve going in and out of fencing and rope until you see the sign that says finish.

But finish I did in a time according to my Garmin of 1:14:26. I was very happy with that. Under 1:15 for my first ever 10k and according to the runners around me if I could run this one I can run any. My official time was over 1:15 but this was due to my shorts stoppage so I’m going by my Garmin time which is a more accurate reflection of my performance on the day.

And I got a very nice metal medal too for all my efforts. At the end of the day I left Bolton Brow a very happy and satisfied man knowing I had accomplished something I never thought possible which is run 10k.

Now my next challenge is looming up quickly, the Pudsey 10k. I am prepared for this mentally although I haven’t been round the course, but I know I can run 10k on any day and I know I will give it my best. I would like to go under an hour but I am aiming to get as close to this as possible. All I can say is that I will give it my all and do my very best.