Just one more day to the big event. My hamstring is feeling better, although it's obviously still not perfect. I've decided to run a race pace of somewhere between 6:30 and 7:00 minute miles. Its quite a broad target pace but I've got to go out and run how I feel and respond to what my body is telling me. If I go out intent on running 6:30s and my leg doesn't feel up to it then it could spell disaster. I need to run comfortably fast. I don't want to push it too much and get injured but at the same time I don't want to take it easy and finish with the feeling I could've done so much better.
Its always difficult to know exactly what you're capable of in a half or full marathon. When I set my half marathon best in 2003 I'd just about given up hope on cracking 1h 30m. My training hadn't been as good as I'd hoped and I gave myself a target mile pace of around 7:05, which is about 1h 33m. However, when I got into the race everything just fell into place. I zoomed along without really pushing it and finished in what was a then unbelievable 1:26:33. The following year my training went better and I was hopeful of improving on that time. The fact that my 4 month old son woke up 7 times during the night didn't help my performance on the day. I set out strong but never really felt comfortable and although I was on target all the way up to the 10 mile point it fell apart in the closing stages and I finished in 1:28:42.
I’ve prepared well this past week, been sensible with my injury, and eaten well. Lots of pasta and fruit and no sweets at all. I’ve also steered clear of both alcohol and caffeine for the month of September without too much trouble. Now there’s nothing left to do but pack my bag and get to the start line in plenty of time.
Saturday, September 30, 2006
Wednesday, September 27, 2006
Pace Dilemma
Barring a breakdown in the next few days I'll definitely be on the Great North Run start line on Sunday. However, I'm quite uncertain as to the pace I should run. I ran 3 miles on the track on Monday night again starting slowly and picking the pace up as I went on. After the first 2 laps I felt some discomfort in the hamstring and had to stop. A little bit of stretching and off I went again. This time it felt better and after a couple of slow laps I started to increase my speed. I ran lap 10 in 1:37, which is around my initial targeted race pace (6:30 per mile), before cooling down with a couple of slower laps. At the time I felt good and confident that I'd be in decent shape for the race. The next morning was a different story and I didn't feel all that great. There was no real pain in my leg but I just felt achey and uncomfortable. I decided to skip last night's run and take a rest. This morning I felt better again and when that 7 o' clock train zoomed into the station I had to sprint all out to catch it. It could have been a big mistake but my leg responded well and again no pain.
So now I vacillate between a 'slow, steady cautious' race pace and a 'what the hell, I'll go for a PB' pace. Hopefully after a couple more training runs I'll be able to make an informed decision. Lets just hope I get it right.
So now I vacillate between a 'slow, steady cautious' race pace and a 'what the hell, I'll go for a PB' pace. Hopefully after a couple more training runs I'll be able to make an informed decision. Lets just hope I get it right.
Monday, September 25, 2006
Injury update
After a week of ice, ibuprofen and stretching I returned to action on Sunday morning. The injury had been getting better day by day and I felt confident enough to go for a gentle jog at the track. I ran 8 laps starting out around 9 min/mile pace and picking it up slowly with the last 2 laps at around 7 min/mile pace. There was no real pain to speak of but just a slight feeling in the affected area to remind me it was there. I plan another couple of gentle runs on Monday and Tuesday this week, before stepping it up on Wednesday with a 5 miler at about 7 min/mile pace and then a 6 miler on Thursday with 2 miles at about race pace (6:30 per mile).
This week is about preparing myself both physically and mentally for the big race on Sunday. The injury has forced me to modify my plans but hopefully not lower my targets. Providing I take care of myself this week and don't suffer any recurrence of the injury I feel confident of posting a strong time in the race.
This week is about preparing myself both physically and mentally for the big race on Sunday. The injury has forced me to modify my plans but hopefully not lower my targets. Providing I take care of myself this week and don't suffer any recurrence of the injury I feel confident of posting a strong time in the race.
Monday, September 18, 2006
The Seaton Sluice Sniper
Two weeks to the big race and this happens! Just over 4 miles into a 13 miler, running back up through Seaton Sluice and out of nowhere a sharp pain shoots into the muscle just above the back of my knee. It feels like I've been shot, well maybe not that bad, but I have to stop immediately. This run is over, but more importantly participation in the Great North Run is in doubt. It takes a few moments but then I realize I'm 4 miles from home and it hurts to walk. I start the long walk hobble home contemplating missing the event that I’ve been training for over the last 6 months. My one piece of good luck arrives in the form of my friend’s dad who drives by minutes later and offers me a ride home.
When I get home I do the only thing I know and that’s to slap some ice on the affected area and take some Ibuprofen. I’m trying to stay positive and hope that a week to ten days of rest will cure the problem. It’s vital I stay positive and do everything I can to make it to the start line in good health. I’m convinced that any training I would have done in the next week would only be fine tuning and the hard work will pay off come race day … as long as this injury goes away in time. Maybe the enforced layoff will even leave me fresher than ever come race day. Here’s hoping anyway.
The previous two weeks training had gone quite well. Last Sunday I ran 11+ miles at less than 7 min / mile pace. Given that it was a late night run and I had spent all day chasing after the kids I was quite pleased with my performance. Then on Tuesday Dave and I finally went along to the local running club (North Shields Poly) and joined a session. In the long term I think it’s important to join a club if I’m going to improve further. It’s also a good idea to have others to work with when the long winter nights draw in and going running by yourself in the wind and rain is about as appetising as chewing you own ear off. Things were all just falling into place when this damn injury struck. Still, must stay positive. It WILL be better come race day.
When I get home I do the only thing I know and that’s to slap some ice on the affected area and take some Ibuprofen. I’m trying to stay positive and hope that a week to ten days of rest will cure the problem. It’s vital I stay positive and do everything I can to make it to the start line in good health. I’m convinced that any training I would have done in the next week would only be fine tuning and the hard work will pay off come race day … as long as this injury goes away in time. Maybe the enforced layoff will even leave me fresher than ever come race day. Here’s hoping anyway.
The previous two weeks training had gone quite well. Last Sunday I ran 11+ miles at less than 7 min / mile pace. Given that it was a late night run and I had spent all day chasing after the kids I was quite pleased with my performance. Then on Tuesday Dave and I finally went along to the local running club (North Shields Poly) and joined a session. In the long term I think it’s important to join a club if I’m going to improve further. It’s also a good idea to have others to work with when the long winter nights draw in and going running by yourself in the wind and rain is about as appetising as chewing you own ear off. Things were all just falling into place when this damn injury struck. Still, must stay positive. It WILL be better come race day.
Sunday, September 03, 2006
Nice views, shame about the hills
Kielder 10k - 41:46
I ran the Kielder 10k today and got some pretty decent hillwork into the bargain. Before the event I'd consider using my 3 stage goal targets. However, because I'd heard the race was hilly I didn't want to set myself targets that would be blown away as soon as I saw the course. That turned out to be a good move because although I put a lot of effort into the run the constant undulations meant that I finished a good 3 minutes out side my 10k PB.
It was quite a small field and I was determined not to get carried away in the opening stages. The race started and I ran what felt like a comfortable pace. I didn't feel as if I was pushing it even though I was cruising along in 2nd place (some way behind the leader already). I checked my watch at the 1km marker and was dismayed to see 3:33. That's 35 min pace and way inside any realistic target. Too fast at the start again. I slowed down and was passed by a North Shields Poly athlete as I ran 4:02 for the next km. If I thought I'd settled into a steady pace I was wrong. The next kilometer was an absolute killer. I barely struggled inside 5 minutes and two more runners passed me on the way. As the other competitors went by me I didn't even try to hang on to them. My 10 week schedule included a 10k for today with a precautionary note of "not flat out". I perhaps used this as an excuse at times during the race when the going got particularly tough.
From there on in it was pretty lonely. On the long straight stretches I could see a couple of the lads up ahead without any real hope (or intention) of catching up to them. For the next 5k I churned out splits of between 4:00 and 4:30 depending on the topography. The early part of the race took in some nice views of the reservoir and then turned in to the forest. It was a pleasant course through the trees with the occasional stream gushing by. Unfortunately my aching leg muscles were commanding most of my attention.
The joy of seeing the 9km marker was briefly washed away by yet another uphill stretch. Happily this was followed by a long downhill towards the finish. As ever I summoned the strength for a fast finish (did I take it too easy during the middle part?) and ran a 3:38 for the last kilometre finishing 5th in 41:46. Terry and the kids were waiting at the finish for me which made it all the better. Elen bounded toward me at the end and was soon asking when she could run a race. The energy she has makes me think she's almost ready to make her debut!
There's a 10 miler in Hexham next week and although I haven't entered I'm considering making myself a late entry. It should be a good event to prime me for the GNR 3 weeks later.
I ran the Kielder 10k today and got some pretty decent hillwork into the bargain. Before the event I'd consider using my 3 stage goal targets. However, because I'd heard the race was hilly I didn't want to set myself targets that would be blown away as soon as I saw the course. That turned out to be a good move because although I put a lot of effort into the run the constant undulations meant that I finished a good 3 minutes out side my 10k PB.
It was quite a small field and I was determined not to get carried away in the opening stages. The race started and I ran what felt like a comfortable pace. I didn't feel as if I was pushing it even though I was cruising along in 2nd place (some way behind the leader already). I checked my watch at the 1km marker and was dismayed to see 3:33. That's 35 min pace and way inside any realistic target. Too fast at the start again. I slowed down and was passed by a North Shields Poly athlete as I ran 4:02 for the next km. If I thought I'd settled into a steady pace I was wrong. The next kilometer was an absolute killer. I barely struggled inside 5 minutes and two more runners passed me on the way. As the other competitors went by me I didn't even try to hang on to them. My 10 week schedule included a 10k for today with a precautionary note of "not flat out". I perhaps used this as an excuse at times during the race when the going got particularly tough.
From there on in it was pretty lonely. On the long straight stretches I could see a couple of the lads up ahead without any real hope (or intention) of catching up to them. For the next 5k I churned out splits of between 4:00 and 4:30 depending on the topography. The early part of the race took in some nice views of the reservoir and then turned in to the forest. It was a pleasant course through the trees with the occasional stream gushing by. Unfortunately my aching leg muscles were commanding most of my attention.
The joy of seeing the 9km marker was briefly washed away by yet another uphill stretch. Happily this was followed by a long downhill towards the finish. As ever I summoned the strength for a fast finish (did I take it too easy during the middle part?) and ran a 3:38 for the last kilometre finishing 5th in 41:46. Terry and the kids were waiting at the finish for me which made it all the better. Elen bounded toward me at the end and was soon asking when she could run a race. The energy she has makes me think she's almost ready to make her debut!
There's a 10 miler in Hexham next week and although I haven't entered I'm considering making myself a late entry. It should be a good event to prime me for the GNR 3 weeks later.
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