Half marathon win

Last week was a slightly lower mileage week (82 miles) following 108 miles the previous week.  At the end of the week I had my first half marathon in 2 years.  My PB was 1.34.08 on this course but it was measured short.  I was fairly sure I could get a PB based on recent training and liked the idea of sub 1.30 but when I worked out the pace a few days before I realised that was out of the question! Then the day before I starting thinking maybe I could with the wind in the right direction, an easy day the day before and everything else going just right.

In the end I decided to just run hard and hope for the best. I cycled to the start and although there was a bit of wind it wasn't as bad as it had been.  However, I had been misled, on some parts of the course the wind was very strong.

I had no idea how to pace this so just went for it, the first mile was far too fast trying to duck and dodge around people to get into the right position.  My splits were all over the place as the course was quite hilly, much more so than I remembered.  It is not the best course for a fast time due to the hills; crossing of roads;  narrow bits where it was hard to get past people.  There was even a nasty off road part where loads of people went past me as I am rubbish off-road.

Despite these problems  I had a good run and surprised myself with a new PB (wasn't surprised at the PB but was at the time given the course) of 1:30:28 and first lady.  Was also first V35 so ended up with £75 vouchures from Nottingham runner. Makes a nice change to win something rather than to just get a trophy or nothing.

The half took longer to recover from than I expected, most likely from pounding down hills which I am not used to.  I have been doing lots of hill reps on the treadmill but they don't include downhill so need to do some reps outside as I really don't want to spend several days recovering every time I do a hilly race! So it was just easy running until Thursday when I did an interval session at lunchtime - 4x4min hard where I did my fastest pace ever for that session then hill reps in the evening.

This week I had two exciting deliveries of kit, one from Skechers with some long and short sleeved tops and another was my England kit.  I did not order the pants, someone obviously thought it would be funny to include them in my package!

Yesterday I did a 40 mile long run.  I used this as an opportunity to test a few things ..

England shorts - they were OK, rode up a bit but not too bad

Sunwise sunglasses - got these with my vouchures; normally wear oakley but thought it would be good to have some cheaper ones I didn't need to worry about it I was taking them on and off in lapped races.

S!caps electrolyte tablets - in 24 hour races I struggle to get enough electrolytes from fluids so trying these tablets - took 4, had no issues.

Inside out calf guards - from the championship start at VLM only tiny logos are allowed, my calf guard all have massive compressport logos so I wanted to make sure inside out didn't chafe - they were fine

Gorun ultra shoes - wore these for my last 40 miler.  They are totally fine, really like them but am still torn as to which shoes to wear for 100km and 24 hours.  The extra cushioning would probably be better for my legs but I prefer the lighter Gorun ride.

It was a warm day, and guess what, another windy one.  It was shorts and vest weather but I decided to go with my new long sleeved black top from Skechers just to make sure I was hot and to make the run harder as London and my 100km could be hot so it's good to make use of these warm days to try and acclimatise.  

On my long runs I call home a few times for drinks/food but always carry some with me as well.  At 15 miles I was almost out of water and some way from home so had to buy some coke from a chippy with my emergency £1.  That was a much needed and really nice can of coke.   For the last 6 miles I went round and round a very hilly loop near home to practice hills on tired legs ready for the 100km.

By the end of the run my black top had loads of white sweat marks! I had drunk around 3 litres (had to call at the gym for a top up) instead of around 1.5 litres last time and I still felt dehydrated even this morning.  It was a hungry run as well, ate - 3 9bars, 2 powerbars, 2 bags of crisps, 2 funsize crunchie, 2 Jaffa cakes, funsize bag of maltesers and some coconut mushrooms.  Before you call me a pig bear in mind I was running over lunch so lunch is included in that lot!! 

This morning I did 8.5 hilly miles on my little loop, Was going to run longer but had bad stomach cramps (too many post long run white chocolate maltesers) so decided to split the run into two.  This evening did 11.5 miles to take me to 20 miles for the day and a 60 mile weekend.  This is my longest ever training week of 115 miles and 400 miles for the month with a day to go.

London in 2 weeks.  I wont be doing a proper taper as it is not my A race so I don't want to be missing much training time but I will not be doing any more long run.  Just need to try to do 10-14 miles at some point to test out my race day shoes (gorun3) which I have only worn for short runs so far otherwise all other runs will be no more than an hour. 

Skechers Gorunride3 Review

The Gorun ride has been my main running shoe for about 18months.  I use the Gorun for races (up to marathon) and speedwork as well as some training runs but my default shoe is Gorun ride which I have used for all distances including for a 24 hour (132mile) race.

The Gorunride2 was a big improvement on the original Gorun ride so I was excited to receive the new Gorunride3 a few weeks ago although I was really not sure how it would be possible to make an already great shoe any better.   The idea of the update was to make it appeal to more of a mass market - to look and feel more like a normal running shoe.  http://www.skechers.co.uk/style/13910/skechers-gorun-ride-3/teal

They look very similar to the GRR2 on the upper - both are a lovely soft material - I love the teal  (others are available including a rather nice looking hot pink or black for those who dont like bright colours). The sole is much improved.  The GRR2 would sometimes get stones trapped between the GOimpulse sensors; the GRR3 is designed such that it would be hard to get stones trapped. 

The Gorunride3 has a bit more support around the heel to hold the foot better in place but the difference is fairly minimal, it's not something I felt was lacking before but I know some people prefer a little more support.

The GRR3 is a little narrower, there is still plenty of space in the toe box and much more than on other brands. I noticed this at the gym when I spent quite a long time on the cross trainer, the shoe was feeling a bit tight lower down the foot which I think was because my feet were spreading out more than when running.  As soon as I got off and ran home I didn't notice it and since the shoes are for running not the gym then it shouldn't be a problem although I would reserve judgement until I had done a long run in them.  

After a few weeks of short runs I am very happy with them, if I am honest I don't really notice the differences between the GRR2&3.  I love the gorun2 so am pleased they have kept everything I like about them. I especially like how soft and slipper like they feel, not just the materiel of the upper but also the cushioning which is sufficient to give protection from stones etc. whilst keeping the shoes light.

Both models are very flexible and light - size 7 is 212g with the sock liner.  You can take this out if you prefer a more minimal feel - that will save you 20g.  Just like the original the heel drop is 4mm and there is the same technology to promote a midfoot strike.  I used to be a heel striker; since wearing skechers shoes I have gradually changed to more of a midfoot without really thinking about it.

I have now done 100 miles in the shoes including a 32 mile long run yesterday with the first marathon at a purposeful pace.  The wear after 100 miles is similar to the other Gorunride models which I have retired at 500-550 miles they do have wear left in them but I don't want to risk injury.

The shoes gave me plenty of cushioning and support during the 32 mile run such that I could forget I was wearing them. The marathon was on Tarmac around an airfield and whilst I would normally wear my gorun2 if I was running fast I was glad of the extra cushioning as there were a lot of potholes and stoney bits so they offered more protection. I didn't get any stones trapped like I would have done with the GRR2.  I had absolutely no blisters or hot spots and the issue of them not feeling as wide after an extended period on the cross trainer was not a problem on my long long run.  

The GRR3 are made of a more breathable fabric as I didn't have the wet sweat patches on the top of the shoe which I would get on the GRR2 on a warm day or when I am running hard.  An additional bonus is that my white socks were not stained from the fabric - with the GRR2 after a long run my white socks would be a bit pink from the dye of the shoe!

Since I was undecided which I liked best and couldn't really tell the difference I went for a hilly run with one shoe on each foot.  Since the GRR2 have about 350 miles on them it was not really a fair comparison.  I would say that to me the difference was fairly minor, I felt that the GRR3 supported my foot a little more, not in an anti pronation way.  It's hard to explain but it just felt a bit more Iike my foot was kept on place and prevented a little bit from spreading which is going to be better for people who are used to traditional shoes.  I found the difference to be very minor though. In terms of cushioning and comfort both were equal so I would say if you are undecided get the ones which have the colour you like best or which are in the sale as the differences small, although if you run on gravel and stones then the GRR3 is going to be best.  

 

Selections, 5km and track marathon

A lot has happened since my last blog.  Firstly two very exciting bits of news...

1. I have been selected to run for England at the Anglo Celtic Plate 100km on May 3rd.  This is a home countries international, I ran for England last year at this event in Perth.  There is also an open 100km race with a 12 hour cut off and an open 50km with a 7 hour limit so get your entries in!  The course is a 2km loop which some describe as flat but it does have a few inclines.  I have run a marathon on this course and as someone used to flat I found it quite hard towards the end.  http://www.national100k.com/

2.  I have been selected to run for GB at the World 24 hour Championships in Pilzen, Czech Republic in June.  The photo is from last year which is why I am not in it.  However, in the last few days this event has been cancelled and they are now looking at a new venue so hopefully some news soon.  http://www.britishathletics.org.uk/media/news/2014-news-page/february-2014/25-02-14-24hr-champs/



Thanks Andrea for the picture

A couple of weeks ago I did my first 5km (I did do race for life about 10 years ago when I didnt run much).  I am not very good at short distances so tend to avoid them but I spotted this on Friday night before the race on Sunday, it was a weekend when I wasnt planning a long run so decided to give it a go.  It was local so I ran to the start.  I wasnt sure if I was in shape for sub 20 but that was my dream goal, I knew I wouldnt be too far away on a flat course but had been told this was hilly.  I started on the second row as that seemed about the right place - I know you shouldnt judge other people by what they are wearing and their size but I had nothing else to go on.  As soon as the gun went off loads of people from behind went charging past me, ooops, I started too far forward!  It took a few minutes for me to realise that I was doing a 5km not a marthon so I needed to be going faster, I then started passing people so that was nice after feeling a bit demorolised at the start being passed by so many! 

I knew I needed to average 6.27mm so allowing for garmin error I was aiming for about 6.24mm.  At 2.5 miles I looked and was on 6.15mm so thought it was in the bag.  I then didnt look again.  A big hill came up which I must have lost time on, didnt think to look.  I saw a lady ahead of me who I was gaining on but the finish was too close to beable to catch her so I didnt go into that 6th / run so hard you feel sick gear, I was happy enough that I was on course for sub 20 so wasnt too fussed about another place higher.  After I finished I didnt look at the time for a while as I assumed I had gone under 20mins and wasnt really that bothered how much.  When I looked I was quite surprised to see 20.07, how did that happen? I am so used to marathons where if you are 10s a mile ahead with half a mile to go then yes it is in the bag but that is not the case with a 5km.  Had I been looking at my garmin I could have gone into that top gear and maybe just sneaked under.  The other annoying thing is that I was 2nd lady, had I known the lady ahead was 1st I could have caught her as she was only 5s ahead.  Oh well, guess I need to do another some time!

Last weekend was the Groundhog track marathon.  I was taking this fairly seriously although it is not my A race so I skipped a long run the previous weekend (did the 5km) and cut caffeine for the week.  I also had a rest day the day before which turns out to have been my first rest day of the year.  I was not sure if I was in PB shape but knew I was close after the Stamford 30km so I was going for it.  Unfortunatly it was very windy so we had a strong headwind on the back straight and part of the bend.  Yes there probably was a bit of a backwind as well but that never cancels out the time lost on the headwind.  Managed to run to PB pace for the first 30 laps (its 105.5 laps in total) but then gradually got slower as the headwind started to take its toll.  Splits were not a disaster, 1st half was 1.35.xx (not sure the seconds) final time 3.16.10.  This got me 1st lady, 19 minutes ahead of 2nd.  Although it was 4mins too slow I was pleased with the way I ran.  Yes I did fade but so did most people and I felt that at the end I was still running strong, apart from into the headwind which by the last 20 laps was getting really hard work.




Post marathon my calves ached but that is to be expected running 26.2 miles on a hard track in minimal shoes (Gorun2).  My legs did not feel too tired though which  is perhaps due to only running at marathon pace for about 270m then having a 130m headwind at a slower pace (although still marathon effort).

Now I feel my speed is back post injury I am slightly changing my focus - a bit less speedwork to make way for more hills in preparation for the 100km.  Instead of 2 hard fast sessions a week I am dropping down to 1 but will do a mini strides type session just so I am still using the fast twitch muscles twice a week.  I have been doing 2 hill sessions a week on the treadmill and some hilly runs outside.  I am going to either make those sessions longer or do more of them and also do more outside hilly runs rather than the same old routes.  Yesterday I did up and down park road several times (a half mile hill) then a hill session on the treadmill in the evening so I was doing hills on tired legs.

This weekend is the Stratford raceway marathon.  I am not racing this, but using it as a training run and a chance to test my new Gorun ride3 which I have been using for a few weeks on short runs - first impressions are that they are very nice and I love the colour.  The race is 5km laps so I might do a couple of extra laps then on Sunday I plan to do a hilly long ish run ie on tired legs which is what I need to practice for the 100km.