A good weekend

The difficulty with being told to rest up a bit whilst on a course of medication is that things are already in the diary & committed to. I am genuinely trying to rest & have dropped the number of kilometres significantly since the Richmond Half to at least allow for some rest. The trouble is, when it comes to a parkrun or a race event I am my own worst enemy!

The Non Run

During the week I found myself over in Belfast for work & staying just across the road from the beautiful Stormont Estate. It is a nice venue to run around, offering a nice mix of trails and scenary. With that in mind I packed my running gear & decided I'd treat myself to a gentle morning run.
Unfortunately my research was poor. Sunrise is late in Northern Ireland and it took me until 0720 to get out of the hotel and across to Stormont for a run. Yet there was an issue, all the gates were locked! Without any signage to advise of the opening times & meetings lined up through the day, I abandoned the run plan & headed back to the hotel rather disappointed. I was even more annoyed (mainly with myself) when I checked & found the gates would have been opened at 0730. If only I'd checked this beforehand, I could have taken in an easy kilometre along the main road & then ventured in & still had sufficient time before check out.
I learnt a valuable lesson, research beforehand to avoid disappointment! I clocked 200m back to the hotel, out of frustration more than anything!

The Run #1 -  Panshanger Inaugural parkrun

I'd committed to Panshanger's first parkrun before hearing of the desire to tone down inaugural events & lessen the strain on new event teams. The plans were with good intentions, meeting a friend to make is first introduction to parkrun. Sadly for him he'd got registered but then waylayed with other plans, probably gives me an excuse to visit MK or Bedford parkrun events in the future then!
I managed to tailgate Alec all the way to the A10 & then got parked up close to the start. The event team had provided signage off of the A414 to Hertfordbury Road, where you'd find a decent amount of parking for regular weeks. Joel & Fergie were also in attendance & technically this was now Joel's home run based on distance.

Run Briefing

The team behind the Panshanger event had put together a great video to introduce the course (an idea I'll look to steal for the Forest parkrun). This meant we had a good idea of what to expect. Trail shoes were a must!
The downside to an inaugural is the huge numbers brought to an event. Not only can this put strain on an inexperienced team, but also unexpected demands on the course. This was the case on Saturday as 250+ people converged on a narrow uphill start to the course. On a normal week they'd probably be half that number and you'd have more space, a luxury not possible for the inaugural. This meant a slow start, not something I was overly concerned about having been low on training recently.
The Panshanger course really is worth a visit, beautiful scenery. After about half a kilometre uphill, the entirety of the course was essentially downhill until the end. Once out of the woods we were lapping the perimeter of a couple of fields, underfoot was the usual tractor path. From about 2km my left achilles started to scream, the uneven footing was causing me issues. Being a one lap course there really weren't many options other than to try and carry on. A downhill third kilometre eased the strain slightly, it was time to grit my teeth and just get through. 

Fergie rocking the Orange

After 3km we passed a lake on the left and then the underfoot conditions got even more interesting. Perhaps due to the recent rain, some areas of the course appeared to have been filled in to make them passable. I nearly lost my feet completely though as we went from grass to very fine shingle to bark over a couple of metres! The final kilometre was soon upon us and I was coaching myself through, including chucking water over my unhappy achilles. There were a couple of wooden bridges to negotiate and then the finish was in sight.
Oh boy. The finish. Having been on a downhill course for the majority of the run, logic told me that we'd have to climb at some point. With half a kilometre left the finish came into view. A short sharp ascend, probably all of 200m maximum, but it was a biter! You then turn ninety degrees and get a nice short downhill to ease to the finish. 

Panshanger Hill of Doom

The course really has a bit of everything (except tarmac) and will be one of the tougher courses in the local area, especially over the winter. I crossed the line in 26:02, my worst time since early spring. I wasn't overly concerned with the time though, I didn't feel like I was pushing overly and the dodgy achilles definitely hampered me. I'm going to add Panshanger to the Hill of Doom series, by virtue of position, that nice little bite in the tail at the end of the course that could scupper many PB attempts!

The Eat #1

Burger Saturday returned with some mini slider burgers in brioche buns. Despite a plethora of bread products offered at our local Tesco I had to settle for some mini buns, no decent sized brioche buns for burgers. Think I'll have to research if any other supermarkets stock them.

Mini Brioche Slider Burgers

The Run #2

Another commitment to honour, I'd signed up for the Cambridge Town & Gown 10k as the route was moving to closed roads in the city centre and looked interesting. The day was autumnal, too cold to risk the Um Bongo singlet. The weather had definitely turned cooler, perfect conditions if you could keep warm beforehand. My intention was to just see how it went, get into a pace and see how I felt as the race progressed. I knew I wasn't in PB form and a quick stretch reminded me that I really ought to have iced my achilles on Saturday. Perhaps I'd be better off with a DNS? All of my usual injury anxieties started to come into play, my outlook appears to be get through the remaining events of the year rather than approach any with enthusiasm. Was it really worth competing and returning a result way below my expectations? After a slow parkrun and the Manuden 10k my confidence wasn't where it should be. All of this is nonsensical, I'd PB'd a half marathon only three weeks prior and stormed a parkrun PB a week later. If I'm going to manage a marathon then the one thing I need to improve is my mentality. There are times when I'm not even a glass half empty, more glass smashed on the floor and shards slicing up your feet!

Onto the race itself. The event had attracted around a thousand runners, a good turn out and base from which it can grow into a bigger attraction. I made my intentions clear and said goodbye to Alec at the start line, I wouldn't be trying to keep up! I'd see how my pace was and just try to remain consistent. 

Autumn racing season = cold

I started well, pace just over the 5:00/km mark and a tour of the closed streets of Cambridge was interesting. Mainly flat, it was easy to settle into a five minute rhythm. The course was clever, covering a lot of the city without needing to close all of it to traffic. The first five kilometre loop headed west and then back through to the cobbled streets near the colleges. I know I have one dodgy achilles, wasn't overly aware that I actually have two. At the 4km mark my right achilles started to beg for mercy. I started to wonder whether dropping down to an easier pace might help, would 6:00/km take away the pain or just prolong it?

In the end I opted for stupidity and carried on regardless. The flat nature of the course and beautiful tarmac underfoot wouldn't trouble me too much. I chose to grit my teeth and get to the finish line. I went through halfway at 25:07, rhythm good and other than a nagging achilles everything else was working just fine. I'd found myself in a group all at a similar pace and we seemed to be running nicely, pushing each other along. The second half of the course took us west through a park initially and then back east alongside the river. There was decent support along the route, including a family all whooping at every runner as you entered the park at 5k. Since the town section I'd been running with a guy in a blue green shirt, as we entered the riverside part of the course we were overtaken by a lady in a peach top (the organisers wanted everyone in orange) and she became our defacto pacer. The course stayed riverside for an out and back around the 8km mark, I exchanged a high five with Alec, he was around two minutes ahead of me and looked to be enjoying himself. 

Through the streets of Cambridge City centre we go

My achilles had started to behave and we left the river with a short and gentle uphill back to the main roads. The climb was over at around 8.5km and our Lady in peach was still providing a decent pace. Throughout the second half I'd maintained pace, still wavering around five minutes per kilometre, if anything I found myself getting quicker. 

The section from 8.5km to 9km rolled downhill, providing the perfect impetus for the end of the race. I upped my pace, seeing the light at the end of the tunnel meant I was free to go through the gears. Just before 9km the finish came into view, unfortunately a lap of the park was required before we'd get there. The guy in the blue green top was now alongside me and we worked to the finish together. I told him he'd beat me easily, long legs giving him a natural advantage. He returned the compliment, said I'd dragged him round and then we mutually agreed to both being absolutely funked (or words to that effect). 

The final straight was now upon us, my running buddy then announced "Let's beat the purple lady ahead!" and opened his legs out into a sprint. This was something I couldn't muster, but we shook hands afterwards and it reminded me of the camaraderie of runners, complete strangers using each others as pacers and company through the race. The lady in peach wasn't too far behind, we'd all had an excellent race. 

The question is, just how excellent? My finishing time was a very welcome surprise. A negative split had returned me home in 49:32, meaning a second half of 24:25. This was only my second sub 50 and means the first one wasn't a complete fluke. It also tells me that my base is good, even if I'm just keeping it ticking over at the moment. Alec recorded a crazy 46:15, serious pace there and on his current rate of progression a sub 45 HBO 10k would be a decent bet. 

Post race ice cream - every race should have a van on hand!

I was pleased with being able to maintain and then improve pace. My achilles haven't been thankful in the aftermath, but they'd have still be screaming if I'd decided to drop down to an easier pace. The run bling was decent, a custom medal, though they missed a trick with a blue rather than orange ribbon. A cotton t-shirt was nothing special. Perhaps in future years it should be a tech shirt and dispatched beforehand to encourage everyone to wear it on race day. 

The Eat #2

An easy script to write here. Run a 10k, find sushi. I was tempted by a small independent place up near the Grafton. Instead we got our halves of Cambridge in the wrong order and ended up on the other side of town at lunchtime and sought a table at Yo Sushi. 

Yo Sushi - More style than substance

I'm usually a big fan of Yo, they're a great intro to sushi for a lot of people, but this experience was pretty average. A full conveyor belt is always a good sign, though it seemed a bit top heavy, plenty of expensive yellow plates. We ordered a few hot dishes off the menu as well. Two pumpkin korroke were required as we're both a fan & the pumpkins we'd tried to grow in the garden never did materialise. The popcorn shrimp was poor, mainly batter, minimal amount of sauce. Paula had some Chicken Yakitori, we think there were spring onions on the skewer, they appeared to have been burnt to a crisp though. As for the duck katsu? No idea, it never arrived. Our order got lost in the post perhaps. The raw stuff was decent, though no tuna sashimi appeared to be available, it was salmon or nothing. Overall a disappointing experience, next time we're in town we'll head to the independent sushi place and see how it compares. Perhaps Yo has become just another middling chain. 

Thankfully Cambridge still has a fudge kitchen so the culinary experience was redeemable. The temptation to get a box of four or six was there, but we settled on a single slice of toffee original. A thick slab of sugary goodness that propped me up whilst my eyes wanted to shut watching the grand prix!

The Conclusion 

A really good weekend. The parkrun result is my worst since the start of the year on paper, but given the circumstances and the course, I'm happy with it. In my experience the Panshanger course is genuinely tough and even in the height of summer will provide a challenge. It already looks like perfect training for Endure, more on that later....

As for the Cambridge Town & Gown 10k, very happy with the result. The course was more to my liking, only the Pride 10k has presented better conditions. Despite feeling injured, everything worked. I think a sub 48 at some point in 2015 is not out of the realms of possibility. 

And the last conclusion is that I need a rest. 2015 is already looking busy so I think once I've got these two remaining halves out of the way I'll be toning it down until Christmas. Sure the weight will probably increase, but I'm carrying achilles, calf, knee, quad, glute and groin aches. All kind of expected given the training I've done in 2014, but now I need to repay my body for its hard work with some rest and recuperation. I can keep running down to just parkrun and perhaps not even slog all the time (I'm pacing the 30 minute group at Chelmsford Central in December for example). It also gives me time to volunteer more as my parkrun journey starts to take a different route. Once I'm through the St Neots Half on November 16th it'll be time to untie the laces for a while. 

As for 2015, the year is already looking interesting. I managed to grab a Cambridge Half entry before they went and my early spring training will focus on chasing down a 1:50. Just a week after is the Larmer Tree half down in Dorset. A whole new challenge of hills and trails. I'll happily admit the funky medal had my attention first and the difficulty of the course wasn't really researched until after sign up!! I'm then back in Forest for another White Star event over the August bank holiday weekend. Two races in fact, a Saturday evening 10k followed by a Sunday morning half. 

Trail continues to be a theme for 2015 as we have a team entry for Endure 24. We'd been hoping initially to secure a Thunder place and I'd picked up Endure as an insurance option. As 10,000 people descended on a farcical midnight event launch we unsurprisingly missed out. Doubling up would have been interesting, but thankfully all of our original Thunder team were still available for Endure. So between 8 of us we'll run for 24 hours, a completely new challenge. 

Speaking of new challenges I'll also be entering the Berlin Marathon ballot. They'll be another post on my VLM thoughts, but the time has come to test myself over 26 miles. Fingers crossed I'll have more success with this ballot. 

parkrun 10th birthday

A weekend to remind you of everything that is good about running. After the disappointment of the London Marathon ballot, this weekend presented a healing of the wounds and a reminder of why I do this.
I'd taken all of the working week off, I'm trying to rest up the various ailments ahead of the final events of the year. Thankfully a visit to the doctors confirmed nothing too major, just a need for some anti inflammatories and antibiotics and a promise to try and run as little as possible until the end of the medication. Sadly I've not managed to start on the drugs yet as at 31 I'm still unable to swallow tablets. Back to the surgery for some calpol or whatever the equivalent is!
With one 10k and some parkruns planned in the next fortnight I can get by on my current base fitness. Once we get to October 20th I'll need to add some greater mileage to ensure I can get through the US & St Neots Halves.
The week that passed offered me an opportunity to visit parkrun Mecca, check the route of my soon to be parkrun home and run with friends both old and new.

Run #1 - BPTT

An overnight work shift landed me a central London hotel and a perfect chance to head to a capital based parkrun. On this occasion there were no last minute planning shenanigans, this had been in the diary for some time. You could even suggest that when asked for our working availability, I might have sensed an ideal date. 

Out in force to celebrate the 100th, 50th & 10th

Thankfully the work went to plan, even affording us time for a G&T in the hotel bar before retiring. Night soon became day and I was negotiating early morning Vauxhall where everyone else appeared to be clubbing, where as I was donning the lycra and running shoes. 

Busy busy busy!

I was on my way to Bushy Park, to join Sean & Emily for their 100th & 50th parkruns. When the date was originally set, they weren't aware that it was also the 10th anniversary of parkrun, with Bushy being the mecca of parkrun and where it all began, it was going to be a busy morning. Sean & Emily are Bushy regulars and they were noting that it appeared to be significantly busier pre run. There were some predictions online that the event might draw 2500, thankfully it didn't get quite so crazy. Regular attendance is around 1000 & the post run funnel setup really is something to behold.
parkrun HQ were also out in force to support the event. They'd managed to gather the original thirteen from the first Bushy Park Time Trial and presented them with commemorative medals. The founder of the parkrun movement Paul Sinton Hewitt was presented with a golden barcode and after further presentations we were ready to start. 

Managed to capture a great panorama of the start

There would be no PB attempts this week. I was determined to take it easy and we ran as a five: Sean, Emily, Gary, Joel & myself, we aimed for around the 29-30 minute mark.
This was one of the most enjoyable running experiences I've been a part of. No clock pressure what so ever, just sharing the experience with friends. I had time to take pictures, chat and generally not sound like a wheezing mess!

Great self made t-shirts

The course was certainly busy, but we managed to stick together most of the time. Only once at 3km did Gary, Joel & I need to give it a little burst to get back to Sean & Emily. As we nearer the finish I was more concerned with not tripping whilst taking photos as I wanted to capture the special day for our landmark runners.
The temptation to sprint finish wasn't there. I briefly skirted in front for more photos and then took position behind our celebrating couple, with Emily leading us home just shy of 30 minutes.
We were then separated from Joel as the amazing Bushy finish funnel went into operation. On my first visit there was a dual funnel and queuing system. On this occasion there was even a third lane as every minute between 20-29 minutes saw 100 people finish. There were more volunteers at the funnel than most parkrun events would have in total!!

Triple funnel time

We were soon through the funnel and off to get scanned. There were so short queues but I implored everyone to stick with me, I'd spotted something and it would be worth the wait. 

1288th!!!!

To cap off the anniversary and entry into the 50/100 clubs, Sean & Emily also got scanned by the parkrun founder, Paul Sinton Hewitt. It was the icing on the cake to a great occasion. A chance to thank Paul for everything he has done for running. As an aspiring event director the day provided an awe inspiring spectacle. Though the thought of managing a run this large would probably send me crazy, having a chance to provide an opportunity to others to enjoy the parkrun experience is something I look forward to.

Emily being scanned by PSH CBE

Sean being scanned by PSH CBE

The Eat

Once we'd walked away, starstruck, it was time for the literal icing on the cake. Emily's sister had made a dual 50/100 shirt cake to celebrate the occasion. Combined with champagne it made for a truly excellent post run refuel, one being followed by the parkrun team based on their table of cakes and bubbly!

HQ had the right idea, cakes & bubbly

But they didn't have a custom 50/100 cake!

Run #2 - Route testing

Throughout Saturday I was excited to see just how much it was raining. I wasn't being crazy, there was some rationale behind it. The more it rained, the more of a test our parkrun route would be around the Forest.
Sunday morning arrived and glorious sunshine greeted us, perfect overhead conditions, so hopefully the underfoot would still be a bit on the soggy side. I met with follow core team members Sam & Paul, also joined by Alec as he'd also walked the course so could remember bits that I couldn't.
Once we all had gps it was time to take in the route. If finding the more I run it, the more detail I'm taking in, committing more to memory. The underfoot conditions were pretty good, in the majority of areas the rain had drained with ease. Even the ditches transition seemed fine and it was good to see our main obstacle wasn't flooded, so wouldn't be an issue on most weeks. It's good for us that we have the winter to test the route. We'll be able to see it at the very worst and work out if the course is truly an all year all weather option. Paul's feedback on the route was the same as everyone else's, very positive. We've really been provided something special that shows off the location perfectly, something I can't wait to share.

The Eat 2

For research purposes Alec & I tested the sausage rolls. A definite plus for the post race refuelling! Once back home I provided Paula a promised cheese toastie and made myself a Welsh Rarebit. Oozy cheesy goodness is the perfect way to indulge. If I'm going to let bread back in over the weekend then there needs to be cheese involved!!

Super oozy Welsh Rarebit

The Conclusion

What an awesome weekend. Two very enjoyable runs with company. Sharing the parkrun 10th anniversary with friends at Bushy was amazing. Sure the time was a personal worst, but it wasn't about that on Saturday! To see parkrun on a grand scale is very impressive. Just 6 people and a dog at our inaugural would be just fine with me though!!!!

Sean & Emily officially join the 50 & 100 clubs 

parkrun PB and an overbaked 10k

Full of ups and downs would be an accurate and literal way to describe my weekend. Unexpected highs, a disappointing performance, an undulating couple of days. With Richmond Half firmly in the past, I have a short 6 week stint until the US Half, just 8 to the St Neots Half. I don't think I'm aiming for a PB at either event, I suspect I'll be pacing at the 2nd half, with San Francisco a tourist run.
In effect everything is up in the air whilst I and a hundred thousand others await the long drawn out process that is the London Marathon ballot. A mere 4 months is all it takes to be told your unlikely 1 in 10 (at best) shot was indeed unlikely. In the exceedingly likely event that I don't get a place, the Berlin Marathon ballot opens in a couple of weeks and that'll become the target.
Back to the week that was. Normally after a race I find myself lacing up and wanting to get back out on the road. Post Richmond this wasn't the case. I felt disinterested. A bad half marathon experience (despite the PB) and those nagging injuries had left me a bit deflated. The week started to pass me by, I could have easily taken the entire week off had I not signed up and committed to a full weekend of running.

Run 1 - The Recce

Sometimes a run will just put a smile on your face. Friday evening was upon us and I'd made plans to meet with my fellow run directors to give them a guided tour of our prospective parkrun route. Jim kindly picked me up and we were met at the Forest by Sam and Great Notley RD Richard. The evening got off to a good start, we were now a team of four as Paul from BSRC would be joining the RD team. With two sides of the triangle completed, the only hurdle remaining is funding.
Buoyed by the good news we made our way to the start line, I had printed notes of the course to hand as this would be the first time Simon from the NT wouldn't be here to guide us. I'd donned the luminous orange Helsinki half shirt just in case we got lost in the woods, but thankfully my memory and notes served me well.

Taking on the forest before the light failed

The overwhelming feedback was that the course was a winner. A true cross country test for parkrun speed merchants that could well become a destination for many to enjoy their Saturday mornings. With the run complete we were able to snack on a fresh batch of awesome tiffin supplied by Rich's wife, Holly. For fans of cake and running, head to Great Notley when Rich is on RD duty and you'll be duly rewarded!

Run 2 - Chelmsford Central parkrun

With all of the parkrun planning, it was time to make a visit to Chelmsford and check in with our ambassador, Gerry. Alec and I were joined at the start line by Andy, Alec's cousin's husband who was pushing himself to get back into parkrun having seen Alec's efforts! Paula abandoned us to go shopping, meaning the longer I lingered post run the more beneficial to the local economy it would be!
I lined up a couple of rows back and stayed wide, trying to ensure I didn't get cramped on the first couple of corners. I had no plan whatsoever in mind, I'd just set out at what felt like a usual 5k pace and see where it takes me. Despite my placing I still got pushed wide, unfortunately with the course as it is and the numbers what they are it will happen I guess, something that I myself need to think about for our event. Alec was long gone, I wasn't going to concentrate on his pace after my own unravelling at Great Notley and just got on with it. I was soon through the first kilometre well under 5 minutes and found myself feeling pretty good as I made progress. A second kilometre on similar pace had me aiming at a sub 24, with a course PB of 23:59 I'd be happy with that.
As the course crossed over onto grass I was still able to maintain pace, recognising others that are usually around the 24 mark and happy to be maintaining with them. The Chelmsford hill of doom is not quite on par with Wimpole or Notley and I eased up it and enjoyed the slight downhill that followed. Of course I shouldn't mock a hill, as I found out a mere 24 hours later.
The fourth kilometre is normally where I start tightening up, but everything seemed good on Saturday. My pace maintained and though I'd lost sight of Alec, Andy was starting to come back into view. As we passed the 4km marker my watch showed 18:30, all I needed was a five minute final click to secure a PB. My job now was just to bring it home, keep an even pace.
I kept pushing to the end, able to ease out some more pace, not enough to rein in Andy, but sufficient to smash my PB. I couldn't quite compute, 23:08. How did I manage to take 23 seconds off of my PB? This was nearly 50 seconds less than my previous best in Chelmsford and a good mark of the progress made over the summer since my last visit. There was no intention to attack a personal record, sometimes the best performances are the unexpected ones.

parkrun finish

It was a good day all round with Andy returning a 22:52 and Alec took nearly a minute further off his PB with an incredible 21:56! If I'm going to get anywhere close to Alec now it'll be whilst dressed and acting like Dick Dastardly!
After chatting all things parkrun with Gerry I was off to the town centre to find how much progress Paula had made on her one woman spending spree. We at least managed to add visits to Dunkin Donuts and the Essex Cider Shop to complete the trip.

Post parkrun reward. Mmmmmmmmmmmmm burger!

Run 3 - Manuden 10k

Despite being one of my local events, this would only be the second time I'd be competing in the Manuden 10k. Our 2011 was tough. A day of freak thirty degree weather on the first Sunday of October on an exposed and undulating course made for a hard race. After her experience three years ago Paula left us to it, so it was just Alec and myself donning the Um Bongo vests to represent the team. We took the short distance to provide a nice warm up jog, three easy kilometres. What I hadn't realised was just how warm the day was getting, we were sweating before even starting the main run! Taking a run to the start eliminated a lot of pre run faffing at least and we had only ten minutes to waste before the event got going.

Alec attempted to find shorts to match his Um Bongo shirt!

We were walked to the start line, there was a good camaraderie between the runners in a small field for the event, I wonder if it suffered for clashing with the Saffron Walden / Newport 10k mere miles down the road that was taking place. It appears that Manuden came forward a week this year.
This time around I made no attempt to hang with Alec, said I'd catch him at the end! I knew the course better than any other, the Manuden to Rickling route forms a key part of my training runs so I knew exactly what was waiting for me. A fairly narrow country lane that made it hard to make progress. It took a couple of minutes to get into a rhythm and then bam! One kilometre in its the big old hill of Manuden. A thirty metre climb that lasts for 300 metres. I got myself up, dragged myself through the field. For a moment I was in touching distance of Alec, but I wasn't going to put myself onto a suicidal pace to keep with him! The course is misleading though, you have another dip and a climb but you'd be a fool to think the climbing was over. You actually keep ascending for another two kilometres.
The exposed nature of a country lane on top of a hill made it one hot run. Thankfully at 3km there was some much needed shade! The heat was already getting to me as we made our way into Rickling. A small off road out and back to us to the 5km mark. This allowed me to exchange a high five with Alec, he was making decent progress. I was only halfway through and hating it. Only the marshals loving the Um Bongo shirts were bringing a smile. At 6km we were back to the lane and I knew I just needed to get through the remaining uphill section as the final 3km were largely all down.
The heat was horrendous, I was thankful that the organisers laid on a great number of water stands and was able to fill up for the final couple of clicks. On top of being hot, my legs had nothing, they were barely interested in complying. The sparse field made it hard to gauge where I was in terms of position. I had a Rickling Runner just ahead of me, probably another minute between us and the next ahead. There didn't appear to be anyone close behind either.
I hauled my arse up the final climb and got alongside Stevie from Rickling Runners. We were able to use the long hill from the start of the race to our advantage and ease down into the final kilometre. I had just enough in me to push that final click and urge Stevie to join me if she could. In the end I found myself pulling away and started counting down the remaining minutes to the finish. Just three to go, 500, that's just over two, 200m, that's all of a minute. It's the same strategy on every race, just count myself in, reminding myself just how little effort is needed.
I crossed the line in 53:41. The time was nothing to write home about. Around ninety seconds quicker than my 2011 effort and I know that means it wasn't a good performance. There was nothing redeeming about the way I ran, maybe being strong up the hill at the start was a plus. Alec stormed home in 49:30, an excellent effort in testing conditions.

Much needed post Manuden beer

There was nothing for it, we deserved a beer. The half our wander back to Stansted brought us to the Rose & Crown. It was time for some Brooklyn Lager, a Ploughman's lunch and some chips. Much deserved after the hills of Manuden! Once we rolled home there was still time for cake, some unfortunate timing meant the ice cream van man missed out on our custom!

Blackforest cupcake!

 

The Conclusion

One awesome PB, one rubbish 10k in terms of performance. Just an average week of peaks and troughs, better than consistent mediocrity I guess!!

Richmond Half Marathon - The Unhappy PB

Firstly, who still has Europe's Final Countdown stuck in their head?

It was only a week ago where I reflected on an unhappy PB. Where as last week I was unhappy with my personal performance, this time I find myself frustrated, feeling I could have run even better.
The Richmond Running Festival Half Marathon was the culmination of a twelve week summer programme. During this time I've set distance and course PBs, generally feeling in the form of my life. At the end of the twelve weeks I was also able to add a new half marathon best and a shiny medal to boot. Despite a big PB I found myself unhappy, why?

parkrun Volunteering

Before the half marathon I was back at Great Notley parkrun to lend a hand. My drive over to Braintree was fraught with heavy rainfall, lightning & flash floods & I did begin to wonder if the event would even take place. I usually park at the nearby Tesco & walk, but with rain lashing down  darted in to change a tenner and paid what is thought to be the highest parkrun car park charge in the UK, £3.50!!
Lightning hadn't struck the bird at the top of the hill of doom & by the time we started setting out the course the rain had cleared up. The runners were going to be met by the soggiest Great Notley event to date, certainly not PB conditions unless you had some waders and a snorkel to hand. Those that did make it to the finish at least had a batch of sausage rolls to help themselves to, my repayment to the generous support Len & his team are providing to our parkrun project.
I was given another far too responsible role, Time Keeper. I also gave the first timers briefing, so apologies to anyone that got completely lost! Alec, Emily & Paul all lined up for the start, Paula had declined the opportunity to test out her new trail shoes & opted for a lie in instead.
Being at the front of the finish funnel to record times gave a unique perspective of every finisher & their strategy for negotiating the many puddles. Some weaved or stuck to a slightly off line route. Where as a few decided to just run in the straightest line possible in order to get their time!

Run a parkrun at Great Notley & you too could be rewarded....

Richmond Half

I'd tapered nicely during the week, just a single 12km on Tuesday and resisting temptation to add further runs later in the week. In reality, how much benefit would they truly bring?
A 5am wake up call was needed to make the start line in Richmond. A combination of an early event start time and a public transport system that doesn't believe in Sunday mornings found us driving all the way. My first mistake of the day was to heed the race advice of not parking in local roads and heading to their recommended NCP car park in Richmond. Not only were the local roads plentiful in their parking, they were free, where as the pleasure of parking in Richmond would cost an eye gouging £12. And so the grumpiness set in.

What pose should be opt for this week?????

On the long walk to Kew Gardens I was able to concentrate on one thing, needing a wee. That's alright though, toilets at a half marathon would be plentiful. Apparently not. According to feedback on social media at last year's event there were plenty of portaloos and no queuing. This year they opted for the latter rather than the former. We met up with Sean and Emily who were running the 10k. Unfortunately I was so distracted with needing the toilet that I doubt I made for great conversation. We wandered off towards the start line, I asked a marshal at bag drop as we passed another massive queue for toilets if there were portables at the start line. She replied, kind of. We eventually stumbled upon the White Peaks cafe area and were amongst the first to find this facility so thankfully there were no queues. Joel called and I told him to join us here as it was our best bet for further toilet stops before the start. We just about managed another trip, sadly plenty of ladies missed the 10k start due to crazy queues for their facilities.

How about the celebrate we found a toilet before the start pose?

Starting a race in the right frame of mind is crucial. I already felt that I was carrying an injury, then was stressed and grumpy with the toilet situation. I was grumpy on behalf of every other runner, how can such a fundamental welfare issue be failed by the organisers? Despite all of this I lined up with the pacing for a 1:52 scrawled on my hand, I had the pace after all, it was all going to be down to how things went on the day. The usual factors, course, congestion, support and my own performance.
Despite multiple waves, there only seemed to be four starts for four thousand runners. The first four km winding through narrow Kew Gardens paths. As soon as we were off this issue raised it's head. The course was far too narrow and the waves too large. My first kilometre was a 5:44, twenty five seconds over target and I wasn't showing any signs of improvement, unable to find a rhythm due to constant weaving. By two kilometres I hated this race. Stressful before the start and now it felt like negotiating a running version of rush hour.
It wasn't until the fourth kilometre that I got under target pace and started to make some progress. It was also at 4km that the first water station appeared, alongside a dozen portaloos! Maybe they were delivered to the wrong postcode?
From this point we were onto the narrow tow path for a few kilometres. Though my pace improved, the course conditions made it tough to pass people, especially when towards the end of the section we started picking up the back of the 10k field. At Richmond Green we left the 10k'ers to head back to Old Deer Park and after a lap of the green we were back on the towpath. Thankfully the course opened out for a bit, the added width allowed for more space for everyone. By this stage my pace was good enough to bring me through 10k just over target, about ten seconds in debt but very manageable. Seven of my kilometres from the fourth were under target and though still grumpy, I was focused. I'd noticed my quads weren't the happiest, they'd complained during the latter stages of the Takeley 10 and I was slightly concerned they were flaring up before the halfway point.
Around the seven mile marker we found the second water station and were passed by the front runner heading for home in the opposite direction. Not that the cyclist acting as his guide was doing much of a job in warning people. I thought this might mean the next towpath section was going to be a tough to navigate out and back. Thankfully that wasn't the case. It didn't make things any easier though, the towpath appeared to be narrower than the earlier section, with a steep drop off to one side and the Thames for company on the other. I was just about maintaining pace and following the fade in Helsinki committed myself to a gel every 15 minutes from 50. At the 15km point I was still relatively on target and not feeling too fatigued, running with a decent group of people and making progress. I was however going through water so was hoping to see a water station at some point.
One finally appeared at 11 miles (ish, the mile markers weren't overly accurate) and it was the farcical one from 7 miles. Bearing in mind I was in the top 25% of the half marathon it was obvious that they were inadequately stocked. I took half a cup of water and filled up my bottle, back along the towpath into Richmond we go.

This course display has accurate distance markers, unlike the course itself......

I'd noticed my group I'd be running with were getting away from me. I was starting to fade, though not at the level I'd suffered previously and certainly a lot later in the race than past efforts. My kilometre splits were now out in the 5:32 territory. Although the physical performance wasn't ideal, mentally I was in a good place, a PB was mine for the taking, all I had to do was get to the finish. As the route came back into Richmond along the river there was finally some support alongside the course. Until 19km there had been pockets of support, now with it being slightly later in the day & also a nice day to bring people out there was a decent gathering of people along the river. Sure they weren't there for me, but it was nice to feel that they were at least there to support someone. I managed a quick chat with a parkrunner from Bushy in his 50 shirt & then he urged me on, his fade far greater than mine.

I was in countdown mode, 15 minutes left, 10 minutes left, 1 kilometre left as we turned into Old Deer Park for a dull lap of a sports field to end the race. The grass felt like it was sapping my legs of their remaining energy, in truth there was also a slight incline. The finish was in sight though, firmly in my view after the last turn. I spotted Sean & Emily in the crowd about 400m from the end & pointed for a much needed High 5. Fifteen minutes later Sean told me his hand was still ringing, it was an almighty jumping high five & combined with an immediate descend gave be a great kick to finish. For the first time in 13 miles I was smiling, this clusterfarce was nearly over.

There was a rather cool finish to the run. As I approached the finish line, the guy on the PA spotted my Um Bongo shirt & gave a shout out to just how awesome it was. The crowd cheered & I beckoned for even more cheering, meaning my finish photo is one of me beaming as I finish. At £20 a photo I'm less inclined to buy it, Sure I could buy all fifteen for £40, but the single photo fee that many of the photo companies charge is getting out of hand.

I was soon medalled, provided with a make your own goody bag kit (ice cream had already ran out) and made my way to try and find Paula, who herself had experienced some fun just trying to get to the finish festival.

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Post run, medal did not taste of Dairylea

The Conclusion

1:52:23. Only 23 seconds over my target time, time lost in the first kilometre of the race. To take 2:31 off of my PB in four months is very pleasing, though I can't help but wonder what might have been. I've ended another training stint carrying far too many little injuries & am going to drop down my mileage for a couple of weeks just to recover before the US Half in November. When you combine this with a grumpy mindset on the day due to pre race facilities, a narrow course, a crowded course, it makes for an unhappy race. I can do better. I don't think a 1:50 is beyond the realms of possibility. Probably not the aim for the US Half or St Neots this year, but potentially for early 2015, perhaps at the Cambridge Half if I can secure a place.

Top 25% of finishers based on a field of 4000 runners. Nice.

Sure, the medal was pretty cool & that was my first reason for signing up. But a shiny medal and a decent t-shirt don't account for a failure in the duty of care to runners. By the time Joel (who PB'd by 7 minutes) came through the final water station he had to stop & wait for his half a cup of water. The last thing any runner wants to do is stop. Runners at the back of the field lit up social media, no water at all, some not even getting shirts at the end.

I don't hold the event on the same level of failure as the British 10k or Run to the Beat last year, but overall I came away disappointed. Those events were horrendous, shambolic & based on the reaction, not willing to acknowledge their failures. To be fair to the organisers of Richmond, they've appeared on social media (well mainly just facebook, twitter is pretty much propaganda) soon after the event to apologise, explain why there had been failures and promise to improve in 2015. I won't be back, but by being one of many to provide feedback I hope we'll make future experiences better for the runners.

The run bling. Very cool but also reminded me of the phrase that you can't polish a turd, you can however roll it in glitter....

I should also note that Sean & Emily really enjoyed the 10k experience, the field was significantly smaller, perhaps that's the key here. In fact all four of us recorded distance PBs. Mine will remain an unhappy PB though, another longer race where I've not performed to my full potential. My second hour stamina is improving. My 10k splits of 53:13 & 53:45 show a much more even run. I think the next half marathon plan will include some long runs with race pace sections, there is still more speed to be unlocked.
I've now completed a dozen half marathons & with each one I've learnt more. Six of those have been under the two hour mark, including the last five. I think there's a decent base there should the London Marathon magazine arrive with a Yes on the front next month.

The Eat

Of course we all know that anything consumed in the wake of a half marathon is calorie free. I'd packed a bottle of Cocio so that I could enjoy some post race chocolate milk. Though this did mean that the can of London Pride given away has been saved, I'm not sure they'd have combined nicely, didn't fancy a curdling stomach!

Post race we wandered back to Richmond, we had some time to kill before our parking fee went from a kidney to a remortgage & I'd spotted Yo Sushi. Unfortunately the branch wasn't open yet, but with one door closing, another opened & Paula spotted a Tapas restaurant across the road. If you find yourself in Richmond, head to Don Fernando's. We polished off several tasty Spanish offerings, Paula especially enjoying the deep fried cheese (well who wouldn't)!

Refuelling with a table of tapas

We can get sushi anytime, but good tapas is hard to find! Once I'd sold my kidney to NCP we were free to leave Richmond & even managed to scoff an Ikea hotdog on the drive back as we broke uo the long journey home.

The day of refuelling was completed with a half and half from Domino's. I know pizza is essentially my stomach's version of Russian Roulette, but it was much appreciated after the PB!

More refuel!

HM 11/12 - The final countdown

Admit it. The moment you read the title of this post, Europe's most famous song was spinning around your head. Not only that, it will remain ingrained for days now. I can't help it, I've had a long term relationship with Sweden's finest rock anthem from an early age. My father had a three track VHS of their greatest hits, it might as well have been a single video.
It's not just me that likes the track, this Youtube video has been viewed over 81 million times. And you'll watch it now, because the song is already in your mind, ingrained. I use the song when running. My playlists often include it, why not throw to the song in the final kilometres of a run, it can't bring you down (unless you're depressed at the hole in the ozone layer all the hairspray they used created).
I didn't intend to start this week with an ode to Swedish music (because I'd have obviously started with Roxette), but once I had a blog title, the damn song was in my head. The week just passed was the penultimate in my Richmond Half preparations, I know this because my body is displaying the usual end of training cycle groans. The achilles both hurt, the ID feels a bit funky, both glutes now hurt, the list goes on.
It was more important to assess where my form was. I'd laid out the plan so that my last parkrun of the cycle would be at Great Notley, scaling the Hill of Doom to compare where I was in July. And yet by the end of Saturday I was more consumed with how badly I'd run. Thankfully my Sunday was also full of parkrun activities & I banished negativity.

Run #1

The first run was only a mere week ago & yet I'm having trouble recalling it. What's on the plan compared with what I actually run is descending into it's usual pre race farce. I didn't want to waste the session so decided on some 3-2-1 tempo work whilst out on the Stansted loop.
This resulted in one of my faster training runs, decent up tempo sessions & worthwhile rest intervals. I do wander if I'm doing these the wrong way round, perhaps building speed in 1, 2 & 3 minute chunks would be better than progressively shorter blocks. Or maybe it's designed that way to forever reduce recovery time. I might play around with these sessions over the autumn, maybe gaffer taping on a 4 and even a 5 at the start.
A very pleasing run overall, I seem to be developing a good ability for altering my pace comfortably. Wednesday was also a poignant time for me, leaving the Grange Paddocks adult swim school after 20 months with them. I've decided to move across to the Dunmow pool as I've found the half seven start time difficult when working later & often compromised by train delays. I thanked both of my instructors, the work they've put in since the start of 2013 to get me from a complete non swimmer to now has been excellent. Gone are the panic attacks in the water, my confidence in my ability to swim has improved greatly.

Run #2

With a squash game to contend with on Thursday I deferred my easy run to Friday. This time it was the Stansted loop tackled north to south & at a far more relaxed pace than previously in the week. The lack of daylight has become noticeable at my 0600 start time, giving serious consideration to assuming I'll get into Thunder next year & just going ahead with a head torch purchase.
Not really much to write home about regarding this run, just some easy plod to keep everything ticking over.

Run #3 - Great Notley parkrun

My second of three weeks at GN parkrun, a week of running sandwiched by voluntary roles. I'd designed my 12 week Richmond plan to assess where I would be in terms of pace. With that in mind, my last parkrun before Richmond would be at Great Notley, where I'd not run since a muggy day in July. I was eager to see if I could improve on my course PB of 24:44 & finish the training strongly.
What actually happened was a PB, but not a strong finish. I'm finding parkrun much more sociable at GN, mainly because I've volunteered & also well known to the guys there. I should clarify, I'm finding myself more sociable, I know every parkrun is sociable, it's just when I tourist, even with the all conquering 50 shirt on I can get a bit introverted.
Back to the run, Paul, Emily, Patsy and Alec all lined up to the left of the main start, Paul's special place for getting a decent start. I was intrigued how close Alec and I would be, his running is going from strength to strength and he'd ran a low 24 the week previously. As we started I found myself leading our little group as we headed into the first corner. Unfortunately I was aware within 90 seconds that I had taken on suicide pace and was already suffering for it! I tried to rein my pace in, but my breathing was already all over the place. Idiot!
Paul appeared on my shoulder and complimented my pace, my heavy, spluttering response confirmed just how wrong he was and with that he and Alec were gone, in search of better times.
I've not been in this position for a while, struggling to remember any run / race (10p to the parkrun is a run not a race fine fund) where I've been trying to rescue it from such an early stage. I've had nightmare starts before, such as the busy and narrow Fulham Palace parkrun. But this was unlike previous scenarios. Usually a bad start means a slow and frustrated start with me trying to recover my pace. This time I'd floored it, knackered myself out and was now trying to get round.
I gave serious consideration to abandoning the run within the first km. Quite what that would have achieved I'm not sure. Instead I tried to grin and bare it, distracting myself with high fives to the lakes marshals and imploring myself to find some kind of rhythm. As the first lap was approaching it's end I felt a pang in my stomach and with it a slight explanation for why the tank felt empty. I'd managed to skip breakfast. To be fair I frequently run on an empty stomach, but not usually at race pace.
Alec was already a solid 30 seconds in front as the first lap ended and sights were set on the hill of doom. My climb was pretty good, it didn't appear to tax me too much, only tightening as the bird was close. My descend put the nail in the coffin for all remaining rhythm I was seeking. My fourth kilometre was even slower, despite not including the hill, my legs appeared to be wrapped in treacle, pace lacking all kind of consistency.
And yet despite all of this I clocked a course PB. The pained expression in my finisher photo tells you everything about this run. A 24:25 didn't feel deserved. I think it says more for my overall form than of the 5k itself. One positive from the visit was the form of Alec. He took over a minute off of his best to finish in 23:10, am immense time on what is a tough course.

The Eat - Cheesy Ballbags

We joined Emily & Paul at their new house and alongside Patsy tucked into some well deserved Krispy Kreme donuts. Unfortunately I'd picked up some extra donuts in Tescos and felt the need to share them. For some reason, they've felt the need to launch Smokey Bacon and Cheese & Onion flavoured mini donuts. As our hosts were veggies and fearing I'd be put off bacon for life, I opted for a bag of cheesy donuts to share.
Quite what the throw shit at the wall and see what sticks development team were thinking with these donuts I'm not sure. The flavour was there, but the texture and sogginess made them pretty disgusting. They were (probably rightly) compared to sweaty ball bags, this is not a recommendation.
Thankfully in the evening the food woe was banished. I'd placed a shoulder of pork in the slow cooker before leaving for parkrun, pouring in a bottle of Innis & Gunn ale. Eleven hours later and the meat was just falling apart beautifully as we served it up in fajitas. Slow cooking is a great way to serve up tender meat, yet it seems like such an 80s concept to have a slow cooker!

The Walk

On Sunday we drove across to Hatfield Forest to meet up with others interested in walking our provisional parkrun course. Given the public Facebook group, it's fairly open what I'm trying to do. We're about six weeks into the project and slowly getting there with funding and volunteers. One thing we do have is a provisional route, designed by Simon from the National Trust.
We were joined by Len, Great Notley's Event Director and font of all parkrun knowledge. His experience combined with everything I've picked up whilst touristing means we should be able to offer something great in an awesome location. Whilst Len & I were walking to consider the technical aspects such as marshals and signage, everyone else was being treated to what will be a challenging course. Regular readers will know just how much I like tarmac, there's none to be found in the forest! I suspect I'll be taking trips to Chelmsford on my off weeks to get my fix!
After waking for just over an our in perfect conditions we settled in the cafe to discuss our findings. We also thoroughly tested the cafe facilities, I can confirm the sausage rolls are up to expected standards!
I managed to lose some of my notes so spent the afternoon typing up the route using photo and gps prompts whilst everything was fresh in my mind. The parkrun is becoming a case of when rather than if it will happen.
More on all this at a later date, wheels are firmly in motion though.

The Conclusion

I think I've got to a stage now with my running where I can be rightfully be dissatisfied with my performance at Great Notley. The PB proves little, on current form it was almost to be expected. I ran badly, all due to an over eager start and then suffered for the remaining 23 minutes.
I'm still in good shape for Richmond & targeting a 1:52. The performance acts as a reminder to focus properly and get out of shape. So a slight downer, but much preferable to suffer it a week before than on race day.

HM 10/12 - Go long!

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.

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.

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.

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.

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.

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!

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!

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.