Start of the Pennine 100

Sunday, 13 December 2009

A day at the Seaside

I was up at 3 am to get ready for my pick up at 4. I had my porridge AND the 500ml of beetroot juice to complete the requirements for the six day test, not an easy task! After a three hour plus drive, me, Justin and Andy (fellow Witney Roadrunners who were taking part in the race) were glad to get to the Gower Peninsula and of a leg stretch and a tea. We registered and made our final preparations for the 9 am start.

About 150 people started the marathon (there was a simultaneous 10k and half marathon being run). The beginning of the route went straight onto the beach and we had a lovely run along the shoreline with the sea crashing in and keeping us company as we made our way towards the dunes. Once off the beach we traversed above the sea on the coastal path then cut inland and at around 3 miles we had a water stop (too soon I felt). After dibbing the dibber on my wrist I began to climb and my legs needed to work hard.

The ground on most of the course was very sodden and there was also a great deal of grass which made it very slippery in places, and made for some great descents. I had decided that I was going to take it steady for this race as I hadn’t run more than 20 miles since I had been ill, so I started at around 8:30 min/miles and managed to keep to that for around 14 miles when I slipped to around 9 min/miles. But I felt that I was running within myself so was very happy that.

The race was in the shape of a large clockwise loop taking in the best countryside the Gower had to offer, with up downs, woods and roads so by the time I found myself back onto the coastal path I was in no doubt that I was in an epic race. At about 20 miles I was still in control of myself, so I just kept pushing on and working really hard at not walking. The payoff was that I was not passed by anyone between here and the end of the race. There was a guy who I kept seeing as I got to the top of the hills (you have to have a quick look behind you - don’t you) who was closing all the time. At the end of the race he said he was not able to make any ground on me, which felt good. I forgot to say, the race had to be extended due to changes along coastal path so it ended up being a distance of 28 miles all in. I wasn’t too bothered about the extended course but it meant that there was a sting in the tail in the last two miles. A nice steep long hill (character building) and a killer downhill to the finish on a surface that would do justice to a ski slope. My kind of decent! I just let myself go and propelled myself forward as fast as my shot legs would carry me. I came over the line in 4: 35:58 which I was VERY pleased with, I had followed my plan and, “it had worked”.

My two mates both had challenging runs. One had an awesome run and came in 7th overall. I was 21st (4th Vet 45). My other mate came in just under 5:30 hours. I was so pleased to have their company both going to the race and on the way home, as it made a really great change to have someone to dissect the race with and take your mind off the legs that feel like they want to explode!

Postscript

One week on and I have had a couple of runs. I did almost three hours yesterday (Saturday) and another two today (Sunday). I think that I the race plan I employed on this race will be the one I use for the Wuthering Hike, as I felt brilliant yesterday and it was only the loss of light (the head torch I had with me was too weak) which forced me onto the roads and home.

As for the beetroot, I think it was a winner! I felt I had plenty of energy in the latter parts of the race, a place I normally fade so I will try it again for my next race. Back to my programme next week and start getting some hills in and prepare for a fitter and stronger New Year.

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Training Plan

Week M T W TH F S SU
1 Rest 6-10 miles, including 4x1 mile at TMP Easy 5-mile jog 7-9 miles, middle 3 at MP Rest 90-minute run 3-hour run (or about 18 miles)
2 Rest 6-10 Miles, including 4x1 mile at TMP Easy 5-mile jog 7-9 miles, middle 3 at MP Rest 90-minute run 3-hour run
3 Rest 6-10 miles, including 2x2 miles at HMP Easy 5-mile jog 7-9 miles, middle 3 at MP (5:00) Rest 2-hour run 3.5-hour run (or about 20 miles)
4 Rest 5-8 miles, including 3x1 mile at TMP Easy 5-mile jog 6 miles, middle 2 at MP Rest 1.5-hour run 2-hour run
5 Rest 9 miles, including 6x1 mile at TMP Easy 5-mile jog 9 miles, middle 3 at MP Rest 3.5- to 4-hour run (or about 20-24 miles) 3-hour run
6 Rest 9 miles, including 6x1 mile at TMP Easy 5-mile jog 9 miles, middle 3 at MP Rest 3.5- to 4-hour run 3-hour run
7 Rest 9 miles, including 6x1 mile at HMP Easy 5-mile jog 9 miles, middle 3 at MP Rest 3.5- to 4-hour run 3-hour run, last hour at MP
8 Rest 9 miles, including 3x2 miles at HMP Easy 5-mile jog 9 miles, middle 3 at MP Rest 2-hour run 2.5-hour run
9 Rest 9 miles, including 6x1 miles at TMP Easy 5-mile jog 9 miles, middle 3 at MP Rest 4-hour run 3.5-hour run, last hour at MP
10 Rest 9 miles, including 6x1 miles at TMP Easy 5-mile jog 9 miles, middle 3 at MP Rest 4-hour run 3.5-hour run, last hour at MP
11 Rest 9 miles, including 3x2 miles at HMP Easy 5-mile jog 9 miles, middle 3 at MP Rest 2.5-hour run 3-hour run
12 Rest 9 miles, including 6x1 mile at TMP Easy 5-mile jog 9 miles, middle 3 at MP Rest 4-hour run 5-hour run (or about 27-29 miles)
13 Rest 9 miles, including 6x1 mile at TMP Easy 5-mile jog 9 miles, middle 3 at MP Rest 4-hour run 5-hour run
14 Rest 9 miles, including 4x1 mile at TMP Easy 5-mile jog 9 miles, middle 3 at MP Rest 2-hour run 2-hour run
15 Rest 7 miles, including 3x1 mile at MP Easy 5-mile jog 7 miles, middle 3 at MP Rest 1.5-hour run Easy 1-hour jog
16 Rest 6 miles, middle 3 at HMP Easy 5-mile jog Easy 3-mile jog Rest: Stay off your feet 50-mile race Rest. (Duh.)

Key:(MP) Marathon Pace: the pace/effort you can hold in a marathon
(HMP) Half-Marathon Pace: the per-mile average of your best half-marathon
(TMP) 10-Mile Pace: the per-mile pace of your fastest 10-miler
Recovery for HMP/TMP: Jog slowly until you feel fresh enough to start the next repetition.