Training has been going well although not many long runs at the moment.

Sandall Beat 10k – 12 June 2013 – first 10k of the year, never had a good run on that race but I ran ok.  I am sure its short….Finished in 39:29 AvHR 159.

1) – 1m – 6:20(6:20/m) – 150bpm avge – 163bpm max – 80cal
2) – 1m – 6:47(6:47/m) – 159bpm avge – 163bpm max – 106cal
3) – 1m – 7:01(7:01/m) – 161bpm avge – 165bpm max – 113cal
4) – 1m – 6:47(6:47/m) – 161bpm avge – 164bpm max – 107cal
5) – 1m – 7:07(7:07/m) – 161bpm avge – 165bpm max – 115cal
6) – 0.9m – 5:26(6:03/m) – 167bpm avge – 172bpm max – 90cal

Owston Ferry 10k – 16 June 2013 – had a much better race, breathing not 100% but not terrible.  Finished in 38:14 AvHR 171.

1) 1m – 6:01(6:01/m) 170/223bpm 16cal
2) 1m – 6:09(6:09/m) 189/220bpm 49cal
3) 1m – 6:13(6:13/m) 168/182bpm 99cal
4) 1m – 6:21(6:21/m) 163/167bpm 104cal
5) 1m – 6:12(6:12/m) 166/169bpm 103cal
6) 1m – 6:17(6:17/m) 168/172bpm 107cal
7) 0.18m – 1:02(5:44/m) 169/171bpm 17cal

New 5k loop

Found a great 5k loop all on tarmac paths, over half traffic free with the rest on wide footways.  The start is 1 mile from the Keepmoat.

Ran around it twice with Malc Leggett and Stu Bartley on 20 June 2013:

Recovery Zone – 22:10 AvHR 132

1) 1m – 7:20(7:20/m) 126/138bpm 88cal
2) 1m – 7:29(7:29/m) 134/146bpm 95cal
3) 1m – 6:57(6:57/m) 138/148bpm 92cal
4) 0.06m – 24(7:01/m) 148/148bpm 5cal

Lactate Zone – 19:48 AvHR 148

1) 1m – 6:15(6:15/m) 149/160bpm 88cal
2) 1m – 6:28(6:28/m) 152/160bpm 96cal
3) 1m – 6:28(6:28/m) 152/159bpm 97cal
4) 0.09m – 37(6:28/m) 152/155bpm 9cal

Its been a good week for training this week considering I have felt pretty crap with a cold as per normal.

Sunday 2 June – ran with Richard Chandler on a recovery run, 11.55 miles @ 7:40 minute miles AvHR 141.

Monday 3 June, 1 mile warm up and warm down.  The bit in the middle was 8 miles threshold @ 7:13 minute miles AvHR 154.  This did include a lap of the pit tip which gets the HR up.

Tuesday 4 June was the Burgwallis Relays.  1 mile warm up and the main event, 3.76 miles @ 6:16 minute miles AvHR 163.  Well done to Steve Kellett who beat me despite my best efforts.  Its not a flat course.

1) – 1m – 6:14(6:14/m) – 151bpm avge – 163bpm max – 87cal
2) – 1m – 6:04(6:04/m) – 164bpm avge – 172bpm max – 97cal
3) – 1m – 6:08(6:08/m) – 170bpm avge – 174bpm max – 101cal
4) – 0.76m – 5:09(6:45/m) – 171bpm avge – 177bpm max – 86cal

Thursday 6 June, ran with the club to Sandall Beat and did 2 laps of the pit tip.  8.27 miles @ 7:49 minute miles AvHR 137.

Saturday 8 June, decided to run a 10 miles with a few long efforts.  I was pleased to ran @ 7:05 minute miles with AvHR 145.

1) – 1m – 7:20(7:20/m) – 128bpm avge – 141bpm max – 78cal
2) – 1m – 6:52(6:52/m) – 141bpm avge – 148bpm max – 72cal
3) – 1m – 6:34(6:34/m) – 152bpm avge – 160bpm max – 86cal
4) – 1m – 7:41(7:41/m) – 143bpm avge – 157bpm max – 103cal
5) – 1m – 7:05(7:05/m) – 149bpm avge – 154bpm max – 103cal
6) – 1m – 7:31(7:31/m) – 144bpm avge – 153bpm max – 97cal
7) – 1m – 6:44(6:44/m) – 149bpm avge – 156bpm max – 94cal
8) – 1m – 7:11(7:11/m) – 149bpm avge – 158bpm max – 95cal
9) – 1m – 6:55(6:55/m) – 148bpm avge – 155bpm max – 94cal
10) – 1m – 7:00(7:00/m) – 151bpm avge – 159bpm max – 97cal

After the run I did 20 minutes on my turbo trainer and 15 minutes on my rowing machine.

Sunday 9 June, set off with the intention of running 10 miles but decided mid run to extend it finishing with 12.4 miles.  All was in my recovery zone (bottom end) @ 7:29 minute miles AvHR 139.

1) – 1m – 7:35(7:35/m) – 145bpm avge – 170bpm max – 12cal
2) – 1m – 7:17(7:17/m) – 136bpm avge – 146bpm max – 86cal
3) – 1m – 7:02(7:02/m) – 142bpm avge – 154bpm max – 97cal
4) – 1m – 7:48(7:48/m) – 139bpm avge – 153bpm max – 91cal
5) – 1m – 7:35(7:35/m) – 133bpm avge – 143bpm max – 81cal
6) – 1m – 7:32(7:32/m) – 133bpm avge – 140bpm max – 82cal
7) – 1m – 7:34(7:34/m) – 135bpm avge – 139bpm max – 84cal
8) – 1m – 7:17(7:17/m) – 140bpm avge – 149bpm max – 91cal
9) – 1m – 7:24(7:24/m) – 145bpm avge – 152bpm max – 98cal
10) – 1m – 7:36(7:36/m) – 139bpm avge – 147bpm max – 83cal
11) – 1m – 7:25(7:25/m) – 138bpm avge – 144bpm max – 75cal
12) – 1m – 7:34(7:34/m) – 141bpm avge – 148bpm max – 83cal
13) – 0.4m – 3:08(7:51/m) – 142bpm avge – 151bpm max – 36cal

Tough track session, really good session.  Ran most of the with Justin – all with 90 second recovery, Max recorded HR 172:

1 x 1600 in 6:18 AvHR 164

1 x 800 in 3:04 AvHR 165

1 x 400 in 1:32 AvHR 146

1 x 1600 in 6:07 AvHR 160

1 x 800 in 3:00 AvHR 157

1 x 400 in 1:28 AvHR 149

1 x 1600 in 5:51 AvHR 165

1 x 800 in 2:50 AvHR 160

1 x 400 in 1:15 AvHR 151

Every training run since 1 January had been following a runners world sub 3 hour program, my total milage including the marathon was 656 miles.  I tried to run 6 days a week and as you will know we had snow for about 3 weeks and none of it was much above zero degrees.  I missed a week with a cold near the beginning of my training.

I did all the training in my heart rate zones which had been determined by Dave Tune during a Lactate Test.  I got through my training without suffering from any major injuries and I only got one blister.  All my training went well and I was confident until I got to week 13.

The 30 March which was the day of my last long run which was rubbish, I strugled from 7 miles and ran on to do 22 miles.  Looking back it is obvious to me that I ran a lot of my long runs far too fast, I was totally exhausted after a lot of runs.   Through all my taper I was feeling like I had a cold, tired and not looking forward to the big day.  I did do a race 11 days before where I managed to do 6:30 minute miles on a very hilly course which I felt was a positive thing.

On Friday I went for a 2 mile run around the town fields before we set off, this was not a great run, felt tired and thinking how am I going to run 26 miles in 48 hours.

We traveled to London on the East Coast Main Line Friday lunch time, we went straight to the ExCeL Center to register, no delays at all and got my race number straight away.  Quick look around at the kit on display (could have spent hours and £££) and then onto the hotel to get checked in.

As we don’t know London at all we decided to go with WRP Tours who specialise in Marathon Package holidays and that was a great decision.  The hotel was Novotel London West which was lovely.  We had the evening meal in the hotel bar, Soup followed by Cesar Chicken Salad which was very nice.

On Saturday we traveled to the finish area to have a look around and to agree a meeting point.  We then spent a few hours walking around on the river banks.  All the attractions were completely packed.

We had booked to eat in the evening at the hotels pasta party, this was great and I ate far too much.

After a early night and a good nights sleep we got up at 05:30 and had breakfast of porridge, pastries and a banana, the coach departed at 6:50 and took about an hour to reach the start.  I was very happy and pleased to feel good for the first time in weeks.

Spent about 2 hours trying to relax and wait in lines for the toilets, bumped into some Askern and Barnsley Lads, all very friendly in perfect running conditions.  I took my first gel with about 15 minutes to go.  My warm up consisted of a 200m jog.

Made my way into the start area and found myself near the back of the good for age start.  After the 30 second silence for the Boston attack a very quiet hooter sounded and off we went.  I did not move for 20 seconds and it took me a minute to pass the start.

I just went with the flow for the first few miles where it was quite busy.  From about 2 miles I wanted a wee but no chance was I going to stop.

From about 4 miles the crowds were out in force all the way to the end, it was incredible the excitement and energy they brought to the day.  I had my name printed on my DAC vest and hundreds of people shouted it, this really helped and I don’t think I would have gone under 3 hours if it was not for them.

At 6 miles I took my second gel, it was actually more like 7 miles as it took me a mile to open the bloody thing after ripping, biting, trying to pop it,  this took all my attention so did not look at the Cutty Sark much.

At about 8 miles I started to feel confident, I spotted the 2:59 pacer and went past him.

I remember going over Tower Bridge and feeling ok.  Half way was just past this which I went through in 1:28:11.

Drinks stations were very frequent and I took frequent sips, did not want to take on too much water.

Took my third gel at 14 miles feeling ok, started to drop off the pace a bit at 16 miles.  Early on in my training I had decided to run at 6:40 min miles for as long as I could, this would give me the opportunity to run a massive PB if I could keep it going or give me some spare time if my pace should fade towards the end to get a smaller PB.

Took my forth gel at 20 miles.  Started to get regular niggles in my left hamstring, these became painful from 22 miles to the end probably every 400m.  I knew that I would go under 3 hours (chip) if I dropped the pace to about 7 min miles but I wanted to keep it as far under 7 as I could.

Kimberworth runner Owen James passed me at 22 miles, he was running well.

My wife Rose, my mum Sylvia and my brother William were all in the crowd giving me support but I could not spot them.

Those of you who race with me will know I am always checking over my shoulder, I did not do this at all and I was shocked to be passed at about 24 miles by the 2:59 pacer.  I did not catch him again.

With about 300m to go I could see the finish and the inevitable sprint(ish) finish started chasing down the 3 hours gun time.  I thought I was 2 or 3 seconds under but the gun time was 3:00:00.  The chip time was 2:58:53.  My last 0.38 miles was at 6:16 min miles.  My AvHR was 158.

Sprint Finish

Thanks to all my training partners at DAC and thanks to all who sponsored me in memory of my dad who passed away earlier this year.  The total raised is probably around £1,500.

1) – 1m – 6:51(6:51/m) – 177bpm avge – 195bpm max – 113cal
2) – 1m – 6:30(6:30/m) – 172bpm avge – 193bpm max – 111cal
3) – 1m – 6:35(6:35/m) – 161bpm avge – 172bpm max – 107cal
4) – 1m – 6:36(6:36/m) – 155bpm avge – 169bpm max – 101cal
5) – 1m – 6:45(6:45/m) – 153bpm avge – 159bpm max – 93cal
6) – 1m – 6:47(6:47/m) – 151bpm avge – 155bpm max – 97cal
7) – 1m – 6:50(6:50/m) – 151bpm avge – 156bpm max – 98cal
8) – 1m – 6:37(6:37/m) – 153bpm avge – 158bpm max – 99cal
9) – 1m – 6:38(6:38/m) – 154bpm avge – 159bpm max – 95cal
10) – 1m – 6:38(6:38/m) – 154bpm avge – 160bpm max – 96cal
11) – 1m – 6:35(6:35/m) – 155bpm avge – 164bpm max – 96cal
12) – 1m – 6:38(6:38/m) – 154bpm avge – 163bpm max – 86cal
13) – 1m – 6:37(6:37/m) – 157bpm avge – 164bpm max – 93cal
14) – 1m – 6:37(6:37/m) – 157bpm avge – 164bpm max – 76cal
15) – 1m – 6:33(6:33/m) – 157bpm avge – 165bpm max – 89cal
16) – 1m – 6:48(6:48/m) – 160bpm avge – 173bpm max – 98cal
17) – 1m – 6:47(6:47/m) – 159bpm avge – 164bpm max – 98cal
18) – 1m – 6:52(6:52/m) – 160bpm avge – 168bpm max – 101cal
19) – 1m – 7:55(7:55/m) – 157bpm avge – 162bpm max – 109cal (No way it this correct, probably GPS got confused in a tunnel)
20) – 1m – 7:08(7:08/m) – 158bpm avge – 171bpm max – 104cal
21) – 1m – 6:49(6:49/m) – 160bpm avge – 164bpm max – 103cal
22) – 1m – 6:52(6:52/m) – 162bpm avge – 166bpm max – 94cal
23) – 1m – 7:00(7:00/m) – 158bpm avge – 166bpm max – 87cal
24) – 1m – 6:28(6:28/m) – 159bpm avge – 167bpm max – 98cal
25) – 1m – 6:55(6:55/m) – 160bpm avge – 164bpm max – 99cal
26) – 1m – 7:07(7:07/m) – 157bpm avge – 165bpm max – 104cal
27) – 0.38m – 2:25(6:16/m) – 160bpm avge – 166bpm max – 36cal

Monday 25 March was a recovery run, 5 miles @ 7:55 min miles.

Tuesday I did the Town Moor hills (with an extra 2 or 3) with a mile warm up and warm down.

1) – 1m – 6:57(6:57/m) – 155bpm avge – 175bpm max – 84cal
2) – 1m – 7:07(7:07/m) – 157bpm avge – 182bpm max – 107cal
3) – 1m – 7:02(7:02/m) – 152bpm avge – 170bpm max – 101cal
4) – 1m – 7:11(7:11/m) – 151bpm avge – 162bpm max – 102cal
5) – 1m – 7:12(7:12/m) – 149bpm avge – 161bpm max – 97cal
6) – 0.52m – 3:48(7:19/m) – 146bpm avge – 165bpm max – 45cal

Wednesday I did 10 miles in 1:14:16 7:26 min miles AvHR 148.  Feeling really tired in the afternoon  (possibly down to not eating enough on Tuesday) although it is to be expected as I have never done as much training before.

1) – 1m – 7:19(7:19/m) – 170bpm avge – 192bpm max – 110cal
2) – 1m – 7:16(7:16/m) – 170bpm avge – 185bpm max – 114cal
3) – 1m – 7:29(7:29/m) – 147bpm avge – 166bpm max – 101cal
4) – 1m – 7:23(7:23/m) – 147bpm avge – 165bpm max – 78cal
5) – 1m – 7:38(7:38/m) – 142bpm avge – 158bpm max – 77cal
6) – 1m – 7:27(7:27/m) – 141bpm avge – 153bpm max – 81cal
7) – 1m – 7:24(7:24/m) – 140bpm avge – 148bpm max – 77cal
8) – 1m – 7:27(7:27/m) – 137bpm avge – 145bpm max – 64cal
9) – 1m – 7:16(7:16/m) – 139bpm avge – 143bpm max – 70cal
10) – 1m – 7:35(7:35/m) – 139bpm avge – 149bpm max – 75cal

Monday the snow came again – I did my normal snow run on the Town Fields with my trail shoes on – 5.29 miles @ 8:04 minute miles.

Tuesday (12 March) the track was closed so did about 10 miles including 8 x 2 minute of hard effort with 2 min jog recovery.

Wednesday rest day, no running.

Sandall Beat 10k

Town Centre Road Races

Cusworth 10k

Doncaster Spring Open Meeting

Started with a lap of the Town Fields – 1.45 mile warm up @ 7:21 min miles AvHR 135.

Then 5 miles Steady State Run along Thorne Road and back along Wheatley Hall Road and through town to the Town Fields @ 6:44 min miles AvHR 150.

Then 0.85 miles warm down @ 7:55 min miles AvHR 138 (did some strides).

DJ ZYMAN drum and bass set blasting my ears – lovely stuff, grab the mix here.  Completely awesome.  Think I might start running with glow sticks.

Tonight it is raining, very windy, cool and obviously dark.  Perfect conditions for a run.

5.35 miles @ 7:43 min miles, AvHR 141

That’s 164 miles so far for January, I have not run this kind of mileage very often (only ever gone above 150 miles 4 times since 2008).  Hope I can keep it up.

Pleased to say I am injury free apart from a stupid blister that I have had for over 2 weeks now (its been popped at lest 5 times but it keeps coming back).

Woke up not feeling great, but not too bothered as I had already decided I was not going to push myself today – knocked back a couple of paracetamol pills after breakfast.  This was either my 5th or 6th consecutive race at the Ferriby 10 mile road race and it was to be Rose’s first 10 mile race.

Tony O’Connor was kind enough to give us a lift and we arrived with plenty of time to prepare and warm up.

• 2.48 mile warm up @ 8:37 min miles

• 10 mile race @ 6:56 min miles (69:20) AvHR 155 immediately followed by:

• 3.22 miles @ 7:50 min miles AvHR 135

• 0.54 miles to warm down

So, the total distance for today was 16.24 miles and my scheduled long run was 16 miles in 2 hours.

I have never competed in a race before where I was not pushing myself as hard as I could but I was determined to not run above my Lactate Threshold heart rate, and I have to say it was not easy to hold myself back but it did give me the opportunity to “enjoy” the race.  It was windy, with the wind blowing into our faces for the first half.

Carl Ryde won the race and Jayne Baldwin was the 3rd lady to finish.  Rose James finished in 1:27:31 which is fantastic.

The full results are here.

Its the Dewsbury 10k next week where I hope to run a good time.