Tuesday, 24 February 2015

Scottish XC Championships - Falkirk

On Sunday I took part in my first club event, the Scottish Cross Country Championships in Calendar Park, Falkirk.  This was the last in the same series of events that included the Cumbernauld Park XC that I reported on before.  This time instead of spectating and supporting Kata, I was taking part myself.


Ready to go and blissfully ignorant of what was to come.

The weather was pretty dreadful on Sunday morning and I packed waterproof jacket, waterproof trousers, three pairs of socks, two pairs of shoes, a fleece, a hat, gloves, thermal top, and a hat.  I needed everything….and more!  

Kata dropped me off at Brian’s house where we were picked up and driven to the event by fellow Hunters Bog Trotter, James.  Thanks, James!  We arrived in good time to watch the girls race.  It was fun to watch and to support our team mates, the weather however, was getting worse.  My feet were frozen, my gloves were soaked through and my fingers like icicles.  I was fully waterproofed against the rain that was by now turning to sleet, but nothing could keep out the damp, cold, misery.  Some others looked and felt even worse than me.  I deliberately jogged between sections of the track to try to get some warmth back into my toes.  The mud!  Oh, God, the mud!  Everything was covered in mud.  I had my kitbag in a black bin-bag to try to keep it dry, but the bin-bag was covered in mud, the kitbag was covered in mud.  Mud, everywhere.  Mud.  There was I am afraid to say some negativity emanating from the men while we watched and waited.  Thoughts were expressed along the lines of giving up running and taking up some other hobby, something indoors perhaps, maybe chess.  I heard someone say, “and the thing is, we don’t even NEED to be here”.  It’s true.  We all chose to stand there, ankle deep in mud in the freezing  rain.  Worse – we PAID for it!

Starting to realise what I'd let myself in for.

The womens race was, despite the conditions, great viewing and there were some very impressive runs from the girls in brown.  Two laps of the course made up 8km for the girls (more of that later).  Joint founder of Most Runningist Year Ever, Rachel, finished in 17thth place, an amazing improvement of 156 places since last year.  HBT were leading the race pretty much the whole way thanks to Rosie who was cruelly beaten in the last 200m by a runner from Edinburgh AC.  Credit to the winner who ran a brilliant tactical race, but it was a devastating way to finish.  Still an incredible run from Rosie and a proud achievement for her and the club.  

After a very quick change out of my wet, muddy clothes and into my shorts and vest (with thermal top underneath) it was time to start the men’s race.  Taking off my waterproofs and changing into shorts was in defiance of all my Darwinian survival instincts that allowed my ancestors to survive famine, plague, war, and Scottish weather.  Standing on the start line, we were warned by the organisers about the conditions (as if we hadn’t noticed) and were advised not to do anything drastic.  I suggested to Brian who was standing next to me that leaving the house this morning was drastic!  Brian concurred and further suggested that taking his jacket off was drastic!  How we laughed.  Or cried.  I can’t remember.  

Yup!

The starter pistol fired and we were underway.  100m in and still a closely bunched pack, we all run straight through a water logged section of the course which was greeted with great cheers from everyone.  200m in and it was up a short steep hill that provided the first challenge due to it being to all intents and purposes, a mud slide.  Or at least I thought it as a mud slide then, you should have seen it on lap 3!  A tight, acute angled bend at about 500m and I was nearly down already.  I slipped on the mud (did I mention the mud already) and only still being in a pack of runners kept me on my feet.  I’m afraid that I bumped into a few and used them to avoid an early mud bath.  I learned my lesson from this and it was the only time I nearly fell.  The pack started to spread out a bit at about 2km and I felt I was doing OK.  I completed my first 1km in 4:25 but this was a very false time as you just can’t compare one section of the course to another – not in XC.  Each lap was 4km and the boys did 3 of these (more of that still later).       

Uh huh!

This is the route…


There was one wide, long, straight section of the course that I absolutely hated.  At this section more than the others, it seemed as if the course had suffered weeks of shelling ahead of an advance across no man’s land.  Throw in some barbed wire and some sandbags and the illusion would have been complete.  I had no idea how best to tackle this section.  First lap I hugged the left to try to find some grass, second lap I hugged the right for the same reason, third lap I just went straight through the middle.  All routes were equally difficult.  It was of course a very challenging race and despite everything, mostly enjoyable.  The other part of the course worth highlighting was a VERY steep, very short hill at about 3km.  By lap 3 it was very difficult indeed to get up it and I slipped back down before managing at the second attempt.  Funnily enough, while I was on my hands and picking myself up for another attempt,  a spectator shouted “HBT!” at me.  No idea who he was, but I appreciated the shout and gave him a nod as I made it to the top.  Thanks, guy!  The support in general was great and Carrie seemed to be everywhere around the course shouting us on.  It really did help a lot.  


Freezing girls preparing to get muddy


Katherine and outgoing "Golden Trotter", Mairead

That's Amelia on the left

 That looks like Amelia on the right.

I know we are supposed to be racing the other clubs, Carnethie, Edinburgh AC, etc., but I can’t help but compare myself with other runners that I know, and that means my team mates.  I tried to keep up and compete with David Hope Jones but he got away from me and I couldn’t keep up.  In the end he finished about 1 minute ahead of me.  I had a good race with Andrew who I passed about 3 times before finally finishing about 1 minute ahead of him.  I was passed at about the 2.5km stage by a brown vest and as I turned my head to say “well done” I was surprised to   see that it was a girl that had passed me!  That in itself is not surprising as I am a very average runner and there are a lot of very good girls in HBT, but the girl’s race had finished about 20 mins ago had it not?  I learned later that a few of the girls ran the male race AS WELL as the female race in a sort of passive aggressive protest it the disparity of distances (women’s 8km vs men’s 12km).  I will make no comment on the act of deciding as a woman that you are going to run the men’s race other than to say that it made no difference to my race or my life.  I hear that they were asked not to cross the finish line which seems like a fair request, but I don’t know if they did or not. 

I found this very interesting article on the disparity between male and female race distances…


Frankly I find it hard to believe that the writer asked some of her peers about running the same distance as the men and was told by those women that, 
“Oh, because we can't. We're weaker and slower than men, so this distance protects us.”

I’m sorry, I’m not buying that.  I think that there must be at least some paraphrasing going on there.  It sounds sarcastic.  When I read that I imagined a Victorian woman swooning, fluttering their eyelashes, tilting their head back,  and holding the back of their hand to their forehead.  

Some of the men (including me), suggested that we should indeed run the same distances and that distance should be 8km!!!!  J

Sums up in one picture what 1000 words couldn't.  Not my picture, but it was taken at the event

In the end I finished (with a headache) in 55:35, 431st out of 571.  That’s a lot further down the field than I am used to being recently, but I have to say that the competition was a lot stronger.  The winner finished in an unreal 38:06.  That’s 12km.  In 38 minutes.  Through a quagmire.  It defies belief.  My 10km road race PB is 42:30.  If I extended that to 12km I’d be doing very well to finish in 51 mins.  I’m not going to consider or expand on the numbers any further because it’s just mind boggling.  So anyway, maybe 55:35 isn’t too bad and it sets down a marker for next year!  I actually only narrowly avoided being lapped as I was about 1 minute or maybe 1 minute 30 seconds into my third and final lap when I heard the announcement of the winner crossing the line.  

Despite the adverse and challenging conditions, I did enjoy myself.  I wouldn’t want to be the guy that cleaned the showers (the wonderful, wonderful, hot, wonderful showers) after we were finished with them.  Mud was everywhere, up the walls, everywhere.  It looked like a there had been a massacre at the Glastonbury Festival.  Once showered we took advantage of the Falkirk Harriers club house where pints were on tap for only £2.50.  A couple of well deserved pints and I headed back to Edinburgh. I discovered on the drive back that James had prepared for the race by eating a breakfast of 4 (four) hot cross buns!  Given his impressive run I have decided that this is the future and I am going to experiment with all kinds of baked confectionary for breakfast.  Today - fudge doughnuts, tomorrow – empire biscuits.  I expect to be running 4 minute miles by next month.  Either that or diabetic. 

Wednesday, 18 February 2015

Marathon Training - Day 2. Most Runningist - Day 257

Tuesday Morning

I started the Sub 3:30 Marathon training plan yesterday.  Day 1 was a simple enough 3 mile run at 9 minute mile pace.  I didn’t run it that slowly but I did a normal 5km (3 mile) loop around the park.  So even though it was day 1 of the training plan, it was just a normal day’s jogging. Day 2 is somewhat different.  Can someone explain the following please?

 

5M of 1M jog, then

4x800m at approx 10K

pace (3:30) with 400m

jog in three minutes,

then 1M jog

 

What?!  This is exactly the sort of confusing instruction that puts me off training properly.   It makes no sense.  For a start, it changes units from imperial to metric, then back to imperial.   What do I set my Garmin to?  Miles or kilometres?  Here’s what I think it means….

 

1.6km jog

800m fast pace but I need to calculate what 8/10 of 3:30 is.  

400m jog (take 3 mins)

800m fast pace but I need to calculate what 8/10 of 3:30 is.  

400m jog (take 3 mins)

800m fast pace but I need to calculate what 8/10 of 3:30 is.  

400m jog (take 3 mins)

800m fast pace but I need to calculate what 8/10 of 3:30 is.  

400m jog (take 3 mins) 

1.6km jog (or actually it’s a 2km jog because this 1.6km jog is just after the last 400m jog.  

 

Let me add that up….

 

Yeah that’s 8km which is 4.97 miles.  That must be what I’m required to do then.  And thanks to this website I have been able to calculate that 800m at 3:30 per km pace is 2:48

 

http://www.coolrunning.com/engine/4/4_1/96.shtml

 

You know what I am going to do instead?  Run 8km and do a bit of fartlek.  800m fast, 400m slower, repeat 4 times.  If I try to calculate this properly I’ll give up running forever.

 

Is it just me?  Does anyone follow these instructions properly without a track and/or a coach with a stopwatch?  I wont be able to calculate 2:48 per 800m, but I can guesstimate because I know what a 3:30 km feels like – fast!  

 

Tuesday Afternoon

So I did it and it was a hard session.  I never maintained 3:30 per km pace, but seeing as that would equate to a 17:30 5km (my PB is 20:07), that is not too surprising.  My fastest pace was 3:19 but during the 800m of hard running I averaged around 3:45.   

 

In total I ran 5.03 miles (8.11km) in 37:25 and Garmi gave me a 3.5 out of 5.0 for effort!  Max heart rate was 172bpm which indicates that (despite Garmi’s conservative scoring) I was really trying – my max ever recorded was 177bpm and I average 142bpm. 

 

Here’s the training plan I am following.  

 

http://www.runnersworld.co.uk/news/images/asics/ASICS_TRAININGPLANS_Sub%203.30.pdf


Sunday, 15 February 2015

I'm Amused

I ran Arthur's Seat the other day.  My Garmin 'ground contact time' drew a picture of Arthur's Seat.  I am more amused by this than I should be...

lol

North Berwick to Seton Sands

On Saturday morning I joined Brian on a training run for his 56 mile Glasgow - Edinburgh ultra race. Ultra runners are mental, the goalkeepers of the running world, and commonly run marathon distances as part of their TRAINING!  Well that was what Brian did on Saturday, he ran 26 miles from North Berwick to Edinburgh.  I obviously wasn't up for that but I did join him for the first 15 miles to Seton Sands.

I along with fellow HBT members (ha!) Anna, and Sandra, I met Brian at Waverley Station where we all caught the train to North Berwick.  Kata, having gamely got up and jogged to the train station with me and fully intending to join in the run, had to go home because she wasn't feeling well and didn't want to risk a 15 mile run.  It was really disappointing for her and for me as not only did she feel unwell, but she also missed out on the run that she was really looking forward to.  The four of us that remained caught the train at 09:12 and headed on our merry way.

Arriving at North Berwick we wasted no time and practically jogged off the train.  We were underway while our respective GPS devices were still trying to locate us.  We ran from the train station, through a housing estate, and joined the John Muir Way near the coast.  We'd follow the John Muir Way for the duration of the run (apart from a 1 or 2 mile diversion where we kind of got a bit lost).

Hey!  Ho!  Let's GO!

The first few miles were along a beach and the going was good due to the wet sand affording good grip.  It felt really good to be out running in company and to have a change of scenery, something a bit different from my usual selection of routes.  The scenery was at times beautiful and particularly the beach between Gullane and Aberlady where the sea was like glass, the light was incredible, and the beach vast and empty.  It was absolutely stunning and I felt so lucky to live somewhere where I can run in such surroundings.  The weather was perfect for running, it was cool, misty, and not a breath of wind.


Beautiful

The first time we got slightly lost was where we run through Muirfield Golf Course (home of The Open in 2013) and had to stop to ask a couple of golfers how to get off their fairway and back onto the path!  They were very friendly and happy to help.  Seems like although women can't join the club, they can jog through the course - go figure!

It all got a bit 'cross-country' in places

The second time we got slightly lost I think we just missed a turning.  What I know for certain is that we ended up negotiating some very difficult, deep, soft sand, and then what can best be described as a marsh.  I was grateful I had gone for trail shoes over road shoes.  Trail shoes or no, I ended up with wet feet and tired legs.  The run was  a lot more difficult after this accidental obstacle.  We found our way out of the marsh by running alongside an electric fence, and found the path again but not before annoying a group of bird watchers set up with their cameras and binoculars on tripods pointing straight at us.  I'm sure we scared away any birds for at least the next hour and maybe even ruined a rare nesting site forever! :-)  Sorry bird watching guys.


 Brian and Anna still looking quite fresh

Our pace was steady.  I didn't have any problem with the distance, but I did get tired after running for two and a half hours and the marsh/sand didn't help.  By the time I was done Sandra was still going strong and I felt that Anna was with me and had had enough for one day.  Brian was determined to run all the way to Edinburgh!  Seton Sands was the site of The Breaking of the Fellowship.  Anna and I got the bus home, Sandra ran on ahead to (I think) Musselburgh (18 miles in total) and Brian soldiered on to Edinburgh.

The Fellowship (Brian, Anna, Sandra)

It was a really enjoyable run and I felt a bit stiff on Sunday morning.  Thanks to Brian, Anna, and Sandra for the run and the chat.  I'll definitely be up for joining some or part of future ultra training runs.

Monday, 2 February 2015

Getting My Brown On

I just wanted to post a couple of photos of me “getting my brown on”.  

On Saturday I ran my first race as a running club member.  It did feel a bit strange as I was driving to the race and standing at the start with my vest on.  I felt like a bit of a fraud, a charlatan.  Surely my deception would be discovered any moment?!  

Dressing Up Like an Actual Runner

The race itself once underway was….rubbish.  I felt like I was wearing bags of cement on my feet instead of trainers.  My quads ached, my gluteus maximus ached, and I was in trouble straight away.  It was no doubt from running 20km on Thursday which included hill reps.  Until I get fitter, it’s going to hurt.  

Ah well, “No pain, no gain”.  “Pain is failure leaving the body”. “If it doesn’t hurt, it doesn’t work.”  Etc, etc….

My personal favourite one of those by the way, is attributed to Muhammad Ali and it goes something like, “I only start counting sit-ups when it starts hurting because they are the ones that count”. 

Not That Tired



Thanks to Kata for being photographer and for shouting encouragement when I needed it.  She did say I looked really tired, and she was right!

Very Tired

End of January

And that’s January over already!  The first run of the month was in Koveskal in Hungary, and the last was Edinburgh Parkrun.  I double trained one day when I ran 10km at lunch and then went to HBT training later that evening.  The last three days I made sure I put in the distance to break the psychological milestone of recording 200km for the month.  I didn’t manage 200km in November or December so I felt it was necessary to get the distance back up again.  My excuses are tat November I was resting after 10ktober, and December I got stuck in the 5km  a day rut of Marcothon.   

Count:
32 Activities
Distance:
205.57 km
Time:
16:42:18 h:m:s
Calories:
15,577 C
Avg Time:
31:19 h:m:s
Avg Distance:
6.42 km
Avg Speed:
12.3 km/h
Avg HR:
148 bpm

So there are the stats.  Now thanks to my new Garmin I am now reporting on Heart Rate.   Exciting!  And also the Garmin will henceforth to be known as ‘Garmi’ due to a typo which Kata found amusing.  We have also decided that Garmi must be female because it’s (she’s) always telling me what to do!  “Run faster”.  “Rest for 36 hours”. “Hmmm….. 3 out of 5 for effort.  Could try harder”.