On Sunday I took part in the San Domenico 20 mile race. It sounds exotic but it's a lovely little local race held in Merthyr Tydfil. I did this race 2 years ago in preparation for the Brighton Marathon. My friend Becca is doing her first Marathon in London next month so I persuaded her that it would be a good idea to do at least one long run as a race and with company. I just fancied doing the race as I like getting the early season run miles in.
The day dawned bright and sunny. The previous day had been pretty warm for March and I got a bit concerned about how hot it would be on the run. I've never been very happy running in the sun and heat. I like nothing better than to layer up on a freezing cold (but sunny) day and head out on a long run. The sun tends to make me wilt.
I don't usually carry water in races but I thought it best to this time. I stocked up my running belt with one bottle of water, one of strawberry Nuun and a packet of shot bloks.
The race started at 10am and Becca and I aimed to run at 10 minute mile pace. After a few dog-leg laps we headed out onto the Taff Trail. The temperature was ok but the sun was already blazing in our faces. I'd worn my visor and sunglasses as I can't stand glare (I do like the sun really). After 3 miles, we worked out we were running at around 9 minute 15 mile pace so we tried to slow down. I felt fine, but not 100%.
At 7 miles is quite an enormous hill which heads up out of the valley, rewarding you with a great view at the top. I ran up most of the hill but walked when it got too steep. Becca ran all the way. Once at the top you gently decend down towards Treharris. I like to run down hills pretty fast, which I'm not sure is always a good idea during a long run. At the end of the decent was a 14% downhill which I ran down like a 6 year old. Once the path was flat again, I realised I felt pretty drained.
The next 3 miles wound along the side of the Taff on a stony path. This didn't help and I started to feel pretty unsettled and hot. I'd worn a t-shirt with my badtri vest over it and concluded that this was probably too much for this weather. Everything was strating to get on my nerves - my belt was too tight and hot around my back, the straps on it kept flapping, my visor was too hot.
At 12.5 miles I picked up a High5 IsoGel which was quite a welcome relief. I perked up a bit and I felt better for the next 2 or so miles (I might start using IsoGel for running). After having to climb up some big steps through an underpass, we were back on the Taff Trail again, heading back towards Merthyr.
With 6 miles to go I was struggling keep up with Becca and slowing down. She was doing so well and she was determined to run all the way and overcome that mental barrier. I started to adopt a bad attitude, that "why am I here? I don't need to do this" attitude I tend to get if I'm not training for an imminent event. I did want to be there, I just wanted to get it done. I started walking up short hills which disappointed me.
I do enjoy running with people but only if I'm having a good run. When the going gets tough I just want to be on my own. So I eventually told Becca to go on, with about 3 miles to go. I'd finished my drinks supply by now and was downing as much water as I could at the drinks station. I was so hot and told anyone who would listen!
I finally got to the 19 mile marker and tried to pick up the pace and get the race done. I still walked up two short hills in the last mile but managed to then 'power' on to the finish. I even managed to outrun another lady. Becca was there at the end to greet me and I finished with a smile on my face, as ever.
I beat my time from 2 years ago by almost 5 minutes but I was hoping to go faster. The 16 mile hilly run to my gran's 2 weeks ago had suggested that I was running faster. I'd been very comfortable on that run and it was a dry, bright but cool day. I can only conclude that I don't do running in 'hot' weather. What concerns me though is that it wasn't even that hot, no more than 20 degrees.
One problem was my outfit. I had one too many layers on. This was the first warm spell of the year, so I don't expect my body's ready for heat yet. Over the coming months I'm going to try to get comfortable running in heat. Hopefully we'll have a few hot spells which will give me the opportunity to head out for short midday runs and test out hydration strategies. I don't want to wilt in my two middle distance triathlons, coming up in May and June when who knows what temperatures will be like!
Tuesday 27 March 2012
Thursday 8 March 2012
2012 - Big year, big start. Llanelli Half Marathon race report.
There hasn't been anything much to report on the race front over the last few months. Unlike last year, I hadn't entered any winter off road races despite being keen on doing a few. Moving house and general busyness meant many races passed me by. I of course continued to train.
Ironman Wales is my main focus this year. I'm fairly nervous but excited about it. It feels like this enormous dragon, a big and angry race, waiting to be slayed in September. I want to be in the very best condition and the fittest I've ever been to be able to tackle it. It's not going to be easy.
As usual for the first few months of the year, I've been running quite a bit. I've also been swimming lots and enjoying the 50m pool in Cardiff. I've been doing a lot of pull and paddle work.....I think I'm getting faster. I've not done that much cycling, which is worrying me a bit, but I did manage to navigate my way, all by myself, around the Vale of Glamorgan to carve out a 50 mile ride on a beautiful spring-like morning. I felt great throughout the ride and I'm looking forward to building on it.
Since Christmas, I've been enjoying my running. Wearing my Newton trainers has certainly changed my running technique and I now feel springier and more efficient. The way I felt on my long runs around a mainly flat Cardiff had suggested that my aim of a spring sub 2 hour marathon may not be impossible. After the unpleasantness of the Cardiff Half in October, I was looking forward to seeing if less training over the winter (i.e. not Ironman training) meant that I could keep threshold running for longer.
On Sunday, my sister Elin and I drove down to Llanelli to take part in the Waterside Half Marathon. I had done this half four years ago, in preparation for the London Marathon so I knew the course was more or less flat with a few benign bumps here and there. Perfect for trying to get a pb.
We awoke at 5.15am to pissing rain outside. I've become immune to worrying about race weather now and "they'd" said that the rain would stop and clear by 9 o'clock, and so it did. We arrived in Llanelli in ample time to have a stroll around and a cup of tea in the car. It was cold and not as windy as I thought it would be. There was a nice atmosphere and I felt relaxed and happy. Waiting for the start with Elin, I actually felt excited to get the race going as opposed to indifferent which is how I felt before the Cardiff half.
Eventually, after a bit of standing on my tip-toes to see what was going on and why we hadn't started at the advertised 9am start time, the crowd shuffled forward and broke into a trot. Unusually for me, I also started trotting and I was off on my quest for a sub 2 hour or at the very least a pb.
I'd told myself before the race that I wasn't going to get hung up on checking my time at each mile marker. I couldn't resist though, and at mile 1 looked down to see 8m56. Wow, I thought, could I keep this up? I felt fairly comfortable and was enjoying 'people watching' the other runners with their various kit, paraphenalia and running styles, of which there were some bizarre displays.
The weather was perfect by now. A little bit of sun and a light cool breeze. I love running in the cold. At around mile 4 the course turns back on itself and I eventually see Elin, who's looking like she enjoying herself. I take on a shot blok and almost choke on some water.
By mile 5 I'd managed to start running alongside some bloke who had THE most annoying breathing sounds. Ok, everyone has to breathe, but this was ridiculous. He was running more or less the same speed as me so I couldn't shake him off. It was at this point as well that I started getting probably the worst stitch I've had, all down my right rib cage. I tried to take deep breaths and slowed down (but so did the annoying Breather!).
By the time we'd got back to the start point (to start another out and back section) it seemed I'd managed to get rid of the Breather and the stitch. Excellent. As we headed out along the coast I started to feel the wind stir a bit more but not enough to feel the benefit of a tail wind. The next time I remember on my watch was 1h30 at 10 miles. So up to this point, I'd been maintaining a pace of 9 minute 1 second per mile.
As we got to the final turnaround point at around 11 miles I started to tire. I tried to keep up with a small group who'd been talking about making it sub 2. As we turned to head west again, we were hit by a ferocious headwind. Well this isn't going to help is it, I thought. I could now feel my quads and hamstrings screaming out for me to stop. My heart rate was high.
I was slowing down but I was determined. The group I'd tried to follow had done well and were now about 50 metres ahead of me. I passed Elin coming the other way and she gave me a slight pained expresssion, as did I I'm sure. I took on some water and walked a few steps. I immeditely felt the momentum go and my hips starting to seize so I forced myself to run again. Turning the last corner near an appartment block, I could see the finish, a mile away.
I was getting a bit delirious and my quest was turning me into a messy, heavy breathing, snot covered, hair all over the place crazy woman. I looked at my watch and I remember it said 1h50 something. I had a slight panic. I powered on, leaning into the strong wind which seemed intent on pushing me backwards. Just before the 13 mile mark was a fairly steep, short hill. About half way up I broke into a walk again, wondering if it would be quicker to walk (!). Weirdly, a girl next to me started walking aswell and I slurred a "come on let's go" to her. I'm not sure she appreciated it. Running again, I got to the top of the hill. All that was left to do now was to run down the other side and turn a corner into the finish. I remember my watch saying 1h58 something.
I picked up great momentum down the hill and carried it on to the turn. I got blocked by a guy dressed as Big Bird from Sesame St. I rounded him (and tutted) and strided towards the line. I heard a familiar voice shouting "come on Lowriiiiii!!!!" (my mum) but there was no time to look. I cross the line and stopped my watch. 01:59:10.
I raised my arms aloft in rather embarrassing style. I was so relieved and happy. In dramatic fashion, I draped myself over the barriers and got asked by a St. John's Ambulance chap if I was ok. I certainly was.
For my troubles I received a rather novel trainer shaped trophy. An excellent memento to remind me of the day I finally got a 1h something against my name for a half marathon.
Of course I'm still not 100% satisfied. I wasn't happy with the way I wilted towards the end. Was it the headwind? Maybe. Next time I'd like to stay strong throughout the race.
Next race is San Domenico 20 with my friend Becca, who's running her first London Marathon next month.
Ironman Wales is my main focus this year. I'm fairly nervous but excited about it. It feels like this enormous dragon, a big and angry race, waiting to be slayed in September. I want to be in the very best condition and the fittest I've ever been to be able to tackle it. It's not going to be easy.
As usual for the first few months of the year, I've been running quite a bit. I've also been swimming lots and enjoying the 50m pool in Cardiff. I've been doing a lot of pull and paddle work.....I think I'm getting faster. I've not done that much cycling, which is worrying me a bit, but I did manage to navigate my way, all by myself, around the Vale of Glamorgan to carve out a 50 mile ride on a beautiful spring-like morning. I felt great throughout the ride and I'm looking forward to building on it.
Since Christmas, I've been enjoying my running. Wearing my Newton trainers has certainly changed my running technique and I now feel springier and more efficient. The way I felt on my long runs around a mainly flat Cardiff had suggested that my aim of a spring sub 2 hour marathon may not be impossible. After the unpleasantness of the Cardiff Half in October, I was looking forward to seeing if less training over the winter (i.e. not Ironman training) meant that I could keep threshold running for longer.
On Sunday, my sister Elin and I drove down to Llanelli to take part in the Waterside Half Marathon. I had done this half four years ago, in preparation for the London Marathon so I knew the course was more or less flat with a few benign bumps here and there. Perfect for trying to get a pb.
We awoke at 5.15am to pissing rain outside. I've become immune to worrying about race weather now and "they'd" said that the rain would stop and clear by 9 o'clock, and so it did. We arrived in Llanelli in ample time to have a stroll around and a cup of tea in the car. It was cold and not as windy as I thought it would be. There was a nice atmosphere and I felt relaxed and happy. Waiting for the start with Elin, I actually felt excited to get the race going as opposed to indifferent which is how I felt before the Cardiff half.
Eventually, after a bit of standing on my tip-toes to see what was going on and why we hadn't started at the advertised 9am start time, the crowd shuffled forward and broke into a trot. Unusually for me, I also started trotting and I was off on my quest for a sub 2 hour or at the very least a pb.
I'd told myself before the race that I wasn't going to get hung up on checking my time at each mile marker. I couldn't resist though, and at mile 1 looked down to see 8m56. Wow, I thought, could I keep this up? I felt fairly comfortable and was enjoying 'people watching' the other runners with their various kit, paraphenalia and running styles, of which there were some bizarre displays.
The weather was perfect by now. A little bit of sun and a light cool breeze. I love running in the cold. At around mile 4 the course turns back on itself and I eventually see Elin, who's looking like she enjoying herself. I take on a shot blok and almost choke on some water.
By mile 5 I'd managed to start running alongside some bloke who had THE most annoying breathing sounds. Ok, everyone has to breathe, but this was ridiculous. He was running more or less the same speed as me so I couldn't shake him off. It was at this point as well that I started getting probably the worst stitch I've had, all down my right rib cage. I tried to take deep breaths and slowed down (but so did the annoying Breather!).
By the time we'd got back to the start point (to start another out and back section) it seemed I'd managed to get rid of the Breather and the stitch. Excellent. As we headed out along the coast I started to feel the wind stir a bit more but not enough to feel the benefit of a tail wind. The next time I remember on my watch was 1h30 at 10 miles. So up to this point, I'd been maintaining a pace of 9 minute 1 second per mile.
As we got to the final turnaround point at around 11 miles I started to tire. I tried to keep up with a small group who'd been talking about making it sub 2. As we turned to head west again, we were hit by a ferocious headwind. Well this isn't going to help is it, I thought. I could now feel my quads and hamstrings screaming out for me to stop. My heart rate was high.
I was slowing down but I was determined. The group I'd tried to follow had done well and were now about 50 metres ahead of me. I passed Elin coming the other way and she gave me a slight pained expresssion, as did I I'm sure. I took on some water and walked a few steps. I immeditely felt the momentum go and my hips starting to seize so I forced myself to run again. Turning the last corner near an appartment block, I could see the finish, a mile away.
I was getting a bit delirious and my quest was turning me into a messy, heavy breathing, snot covered, hair all over the place crazy woman. I looked at my watch and I remember it said 1h50 something. I had a slight panic. I powered on, leaning into the strong wind which seemed intent on pushing me backwards. Just before the 13 mile mark was a fairly steep, short hill. About half way up I broke into a walk again, wondering if it would be quicker to walk (!). Weirdly, a girl next to me started walking aswell and I slurred a "come on let's go" to her. I'm not sure she appreciated it. Running again, I got to the top of the hill. All that was left to do now was to run down the other side and turn a corner into the finish. I remember my watch saying 1h58 something.
I picked up great momentum down the hill and carried it on to the turn. I got blocked by a guy dressed as Big Bird from Sesame St. I rounded him (and tutted) and strided towards the line. I heard a familiar voice shouting "come on Lowriiiiii!!!!" (my mum) but there was no time to look. I cross the line and stopped my watch. 01:59:10.
I raised my arms aloft in rather embarrassing style. I was so relieved and happy. In dramatic fashion, I draped myself over the barriers and got asked by a St. John's Ambulance chap if I was ok. I certainly was.
For my troubles I received a rather novel trainer shaped trophy. An excellent memento to remind me of the day I finally got a 1h something against my name for a half marathon.
Of course I'm still not 100% satisfied. I wasn't happy with the way I wilted towards the end. Was it the headwind? Maybe. Next time I'd like to stay strong throughout the race.
Next race is San Domenico 20 with my friend Becca, who's running her first London Marathon next month.
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