Mission Accomplished

Well I did it. I broke my target of 1:23 at the Bristol Half Marathon, knocking over 4 minutes off my previous PB, to complete the fourth PB of my late summer schedule in the space of 22 days (10k, 5k, 10Mile and Half Marathon). I ran pretty much to the planned pace of 6:20's the entire way. My first mile was 6:22 and my last was 6:19 so in addition to the time, I'm pleased with the controlled manner of my run. I was hanging on at the end but then, hey, I guess that's to be expected. I certainly couldn't have gone any faster. My finish time was 1:22:57 from the gun (official results chip time 01:22:53, 129th place). Had to sprint to make it but make it, I did.

The euphoria didn't last long, about an hour! My thoughts have already turned to the Stroud Half Marathon on Sunday 22nd October. I'm going to put in some quality training for a few weeks to work on speed and endurance to see if I can run 6:15's. I'm going to go for sub 1:22 at Stroud. I have the belief and recon it's game on. (Picture shows my final surge to the finish with about 300m to go).

Nervous? Oh Yeah!

Went for final run yesterday evening. Just a short twenty minutes round the block at very slow pace. Wore my heart rate monitor to make sure I didn't go too fast. Legs felt a bit heavy before I went out but this morning they feel fine. I think physically I'm ready for the challenge. I know I should run well but that doesn't stop me feeling any less nervous. Just going to spend the day at home. Resting, fueling and, of course, drinking plenty of water.

Rest Perfect Rest

Today is a complete rest day. No running. No cycling. And no gym work. I'm trying my best to put Sunday out of my mind so I can relax but I'm finding that difficult.
On the work front, I have been offered another week temping (must have made a good impression). I'm going to accept as I will be resting next week after the expected exertions of Sunday so it won't affect my training schedule - and the money will come in handy.

Tracking Back

Well tonight was my last real training session before the race on Sunday. Six 400m reps at 70s with a long recovery in between. This was the fastest set of 400's that I have done so far and I felt good all the way through. Finishing the last just as strongly as the first and with consistent pace throughout.

I am feeling very optimistic about Sunday but also beginning to feel very nervous. I'm starting to feel the pressure of my own expectations. I want to go as fast as I can but also want to avoid blowing up. I am going to decide the pace that I will run in the next day or two. Then I will try to relax and wait for race day and just crank out 13.1 miles at the chosen pace. Calm, must stay calm and relaxed - plenty of sleep required me thinks.

The Tuesday before the storm

Or in my case before the Bristol Half Marathon. Went for a light training run this evening of about four miles. Took it very easy for the first half and then powered home. I was surprised how fast I ran on the way back because it felt really easy. I have worries about cycling to work this week. I definitely don't want to cycle on Friday so that I am fully fresh for Sunday but I don't want to waste my time waiting for the bus either. I guess I'll end up cycling but must force myself to simply pootle along slowly. It's my penultimate training session tomorrow. A speed session on the track.

Road Relays

Well we had a bit of trouble at the Clevedon Road Relays. One of our runners failed to arrive so we were a man short. I had a good run on leg 1, 18:12, slightly down on my pb but I have my suspicions that the course is a slightly long measure. On the whole it was a good strong run, with each k fairly even paced except the last k but I don't feel I slowed. Suppose I can't pb every race. Anyway, I filled in on leg 5 so we could record a team time. Ran 18:56 second time round. Again, fairly even k's (except for last k again) but obviously each one was a bit slower than the first time round. Still pleased to get inside 19.

Now just need to rest up ready for Bristol. Just found out that my yellow number means I'm in the second starting pen which means I will get off to a slow start. I put my estimated time on the application based on running in my Scooby-Doo costume but I've decided to run properly so I'm now in the wrong starting position. Not sure what to do. I will have to make sure I get to the start of the yellow pen and then try and surge my way through during the first mile because I can't afford to loose too much time. It does mean my planned easy start ain't going to happen. I was planning 6:30's for the first couple of miles but now will be a bit random in the first mile. After three miles I will increase up to 6:20's then see how I feel with 4 to go and crank it up to the finish.

Train Station

Easy day today. Gentle 5 mile loop starting and finishing at Bitton Railway Station. The weather was nice and sunny and I enjoyed the run. Finished off down the gym for 45 minutes interval session on the exercise bike and a session on the weights. Looking forward to posting a quick time tomorrow at Clevedon.

Ups and Downs

Did my first interval session of the Autumn/Winter with the serious boys (and girls) up on the Clifton Downs. It was an 'easy' session tonight so I was told but I still found it hard going. We only did five reps, longer to shorter but my legs had turned to jelly by the fourth. Felt I coped OK though, and ran relatively strongly all through the session. I am going to start easing back now in preparation for the HM. I'm planning to run a leg of the Clevedon Road relays on Sunday and that will be my last real effort. It's only 5k so it will be a bit of a burn up. I've been pleased with my training this week, especially now I've got to fit it around work. Everything is still going in the right direction.

Give me speed

Cycled to work for the first time. Beats the bus hands down. Quicker, cheaper, with no waiting and gives me a bit of a recovery session to boot. Suffice to say I won't be using public transport again - what a shame.

Had another great interval speed session on the track tonight. A session of 600m, 800m, 600m, 800m, 600m with 200m jog recovery. Managed to complete all the reps within a second of each other and ran at just about my limit. And the best thing was that my limit tonight was faster than last week. I am making gains and can see the benefit from week to week. These sessions are definitely making me quicker. I feel so optimistic of running a fast time at Bristol (well fast for me that is). I hope to edge down to 1:23.

The portway!

Had another busy day at work and then walked home. Just managed to get down the gym in time to go out with the running club there. We ran up the portway and back as practice for the mind dumbing experience that is the Bristol Half Marathon. Went out steady because my left hamstring was tight but plied on the power in the last third and finished really strong. The hamstring feels fine now. Looking forward to the speed session tomorrow.

Back to work Monday

Well I managed to drag myself out of bed and into work this morning. It's hard to get back into the swing of this going to work everyday lark!

My legs feel amazingly good after the exertions of yesterday at Oldbury - considering how wasted I was at the end of the race. I am most surprised (pleasantly of course). Got down the gym after work. Today was a running rest day so I did 60 mins exercise bike interval on high level. Then 45 mins on the weights. Tomorrow I have an eleven miler planned at fairly easy pace. I'm going to take it easy between now and the Half Marathon so I stay injury free and fairly fresh.

The Oldbury 10

Had a pretty good race at Oldbury. Can't say it was great because I was a little down on the time I had planned for myself but the conditions where not good. The wind was really strong and sapped the strength out of me in the latter stages. Taking that into account, I guess 63:22 for 10 miles is actually pretty good for me. Probably the best part of the result was my finishing position of 23rd out of over 400 runners. I guess the wind played a part in slowing everyone. I recon that on a windless day I would have been close to 62 minutes so things still look good for the Bristol Half Marathon where I feel confident of approaching 1hr 23. Now all I have to do is stay fit, healthy and injury free for two more weeks, get in a few more quality training sessions and then I will be all set. I really feel that I have moved up a league with my performances over that last month.

Rest day

I'm really looking forward to my race tomorrow, The Oldbury 10. I have a few aches today but hopefully by the time of the race I will be fully recuperated and ready to run my socks off. I've never run a ten miler so however it goes it will be a PB. I think I should approach somewhere in the region of 62 minutes. Recent race form and good quality training indicate that this is possible. I must admit that I will be disappointed if I do not perform.

Back to work...

Just finished the first two days of a two week tempory job. Feels a bit strange to be back working, not having the free time to go train in the morning then again in the evening. I’ve got to get used to it but I am going to miss the free time. Just hope I don’t loose the fitness. Might have to get up early for a short run before work!!!