A week removed from the double race weekend and the mindset is a lot more positive. After taking a couple of days off following the Takeley 10 I was finally able to put in an overdue long run. By the end if the weekend I'd made that two long runs, done some volunteering and also been a run spectator for the first time in a while.
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| A pained expression as my pace fell away during the Takeley 10k |
The Meeting
Monday evening involved a group of people, meeting for the first time, at a potential venue for a weekly 5k run. It was an exceedingly positive couple of hours, though that's a story for another blog sometime in the future.
The Run #1
Wednesday I was due to work from home, perfect situation for a long run. I got myself out of the house as early as possible and decided to add the Rickling Manuden loop to the Elsenham Newport route. I wasn't sure what the overall distance would be, but knowing the Elsenham Newport loop was normally 16km, I was confident taking a detour would get me close to two hours.
It would be fair to say my pace wasn't perfect, more of the very slow. The route was perfect though, a slight climb into Elsenham, bigger climb Quendon, rolling between Rickling and Manuden, then an final 2km ascend back into Stansted.
I got home within a minute of being out two hours, totalling 19.3km. I was out for so long that Paula was in the car on the driveway leaving for work! An overall 6:10/km pace isn't going to set the world alight, but the performance was consistent. Banking the time was more important than pace.
It would be fair to say my pace wasn't perfect, more of the very slow. The route was perfect though, a slight climb into Elsenham, bigger climb Quendon, rolling between Rickling and Manuden, then an final 2km ascend back into Stansted.
I got home within a minute of being out two hours, totalling 19.3km. I was out for so long that Paula was in the car on the driveway leaving for work! An overall 6:10/km pace isn't going to set the world alight, but the performance was consistent. Banking the time was more important than pace.
The Run #2
On Friday I'd packed my running gear and took it into the office. The intention was to go for runch but nothing materialised. I'd love to say that was down to workload.
Sadly the true reason for no running was a hangover. We were saying goodbye to a colleague on Thursday evening and after loading up on cocktails and a railway station Burger King I didn't find myself it great running state on Friday. A fry up once in the office & copious amount of Lucozade also minimised the chances of a run!
In truth any activity would have been a punishment run, garbage in would have produced garbage out, not running was no great loss.
Sadly the true reason for no running was a hangover. We were saying goodbye to a colleague on Thursday evening and after loading up on cocktails and a railway station Burger King I didn't find myself it great running state on Friday. A fry up once in the office & copious amount of Lucozade also minimised the chances of a run!
In truth any activity would have been a punishment run, garbage in would have produced garbage out, not running was no great loss.
parkrun Volunteering
My Saturday morning involved a drive across to Braintree to help out at the Great Notley parkrun. I was on finisher token duty, no pressure, just the most important role in terms of results being correct!
Thankfully alongside me was Vicky, another parkrun Event Director in training. She was managing the funnel, keeping everyone in order as they finished. An attendance of 90 meant that tokens were easily distributed, managed to keep in line with the timers throughout. The potential for getting it wrong is easily there, but it's also nice to say hello and well done to every runner when they finished.
Thankfully alongside me was Vicky, another parkrun Event Director in training. She was managing the funnel, keeping everyone in order as they finished. An attendance of 90 meant that tokens were easily distributed, managed to keep in line with the timers throughout. The potential for getting it wrong is easily there, but it's also nice to say hello and well done to every runner when they finished.
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| Token duty at Great Notley |
The Run #2
With plans to take Paula and Alec to the Cambridge Spartan at half eight I'd set myself a goal of a ten miler beforehand. The alarm was set for my usual working day time, 0535 and I was out on the route at 0557. Two gels packed and an intention to visit Elsenham, take on the hill that rises from below the M11, turn right when getting to Ugley and then add on the Rickling to Manuden loop. I had no idea how far the run would take me, other than it would be higher than 13km and lower than the 19km from Wednesday.
One benefit about being out so early is that traffic is minimal, hardly anyone was around as I passed through Elsenham before 7am. The rise under and past the M11 was about a half a kilometre climb, someone has nicely segmented this on Strava (a slightly shorter version). My pace was more pleasing than earlier in the week, starting in the low six minute kilometres and then faster in the second half. I don't recall passing another human on the Rickling to Manuden track, enjoying the buzz of the electricity pylons to keep me company.
The climb back into Stansted gave the run a tough but welcome finish, including a PB on the hill segment that approaches Bentfield Green. I'd managed to get back with plenty of time to spare before Spartan and banked those miles I was after.
One benefit about being out so early is that traffic is minimal, hardly anyone was around as I passed through Elsenham before 7am. The rise under and past the M11 was about a half a kilometre climb, someone has nicely segmented this on Strava (a slightly shorter version). My pace was more pleasing than earlier in the week, starting in the low six minute kilometres and then faster in the second half. I don't recall passing another human on the Rickling to Manuden track, enjoying the buzz of the electricity pylons to keep me company.
The climb back into Stansted gave the run a tough but welcome finish, including a PB on the hill segment that approaches Bentfield Green. I'd managed to get back with plenty of time to spare before Spartan and banked those miles I was after.
The Spectating
A new role for me as Paula & Alec joined Paul & Emily's Spartan team. Whilst I'm not a fan of obstacles, mud and water, Paula jumped at the chance to enjoy the plethora of challenges laid out around Milton Country Park in Cambridge. For once I was on the sidelines watching and on bag duty. Rather than roam the course, I tucked into a Spartan Sprint Burger (not recommended but I needed a refuel following the earlier run) and placed myself next to the penultimate obstacle.
The barbed wire ditch crawl certainly made for intriguing viewing. Varying techniques were used, most walked and bent down, some crawled, I was hoping for a Dr Zoidberg scuttle style! After about 70 minutes Emily and Paul came through, slightly blocked by a girl who's hair had caught in the wire. Soon after was a guy in obvious pain, his ankle at a funky angle but determined to get to the end. Then it was time for Paula and Alec, both seemingly still enjoying the shenanigans!
I made it to the finish line to see Alec trying to help folks over the final climbing challenge. Paula then went back up the net to assist!
The barbed wire ditch crawl certainly made for intriguing viewing. Varying techniques were used, most walked and bent down, some crawled, I was hoping for a Dr Zoidberg scuttle style! After about 70 minutes Emily and Paul came through, slightly blocked by a girl who's hair had caught in the wire. Soon after was a guy in obvious pain, his ankle at a funky angle but determined to get to the end. Then it was time for Paula and Alec, both seemingly still enjoying the shenanigans!
I made it to the finish line to see Alec trying to help folks over the final climbing challenge. Paula then went back up the net to assist!
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| Paula & Alec jump the fire to finish |
During this time we were treated to a modest man, whom we'll name hotpants treating everyone to a fire breathing show before finishing.
Once hotpants had finished, Alec and Paula gave up on hauling people up, climbed down the net and jumped over the flaming coals to finish in 1:29. Absolutely caked in mud, yet smiling and wearing their huge medals with pride!
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| The whole team, post Spartan |
The Eat
With two conquering Spartans to feed I was under pressure to deliver a suitable feast. Slow cooked Beef Brisket in beer was complimented with Mac & Cheese, cream cheese stuffed peppers, sweet potato fries, spinach and some coleslaw. I was reasonably happy with the brisket, I'd not managed to get it going before leaving for spartan so it was cooked at a higher temperature than planned. It still fell apart nicely and was a decent first attempt on the joint. I was sceptical at the size of the joint, but it fed five with ease and we have leftovers for Monday evening.
The Conclusion
Despite only banking two runs the week turned out to be very fruitful. The project is going well and has plenty of interest locally. The two long runs were both good quality, slow and easy paced but taking on plenty of rolling hills. I also completed each run in different trainers and am pleased to report no blisters. I generally favour the Saucony Kinvara as they feel lighter, but it's good to note the Asics stood up nicely to a long run.
So with two weeks left to Richmond I feel in a pretty good place. I'm probably still short on distance but with a maximum of six runs left before the start line I can't see any more than one long run left for me. My pace feels really good though and I think aiming for a 1:52 makes sense next weekend. My Helsinki time was a 1:54:54 and that included a toilet stop and a fade between 17-20km. Pace wise I'm quicker, in terms of weight I'm a bit lighter after laying off the heavy carbs over the summer. The aim will be to dial into the target pace, perhaps get ahead of it in the first hour and see where it takes me.
So with two weeks left to Richmond I feel in a pretty good place. I'm probably still short on distance but with a maximum of six runs left before the start line I can't see any more than one long run left for me. My pace feels really good though and I think aiming for a 1:52 makes sense next weekend. My Helsinki time was a 1:54:54 and that included a toilet stop and a fade between 17-20km. Pace wise I'm quicker, in terms of weight I'm a bit lighter after laying off the heavy carbs over the summer. The aim will be to dial into the target pace, perhaps get ahead of it in the first hour and see where it takes me.
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