Saturday, 28 February 2015

WRR Awards Night

Had a great evening at Warrington Road runner's awards evening last night.  It was great to see everyone (except Bryan who was stuck in an airport) collect their awards and help them celebrate their success.  I even got two myself, one for getting three copper standards last year and the other for winning the summer handicap (apparently I have to give that one back, we'll just see hhmmm). Shame I had to get up for parkrun this morning though.

Friday, 27 February 2015

Medal Watch - Liverpool RnR medal reveal

Medal reveal for Liverpool RnR.  It's pretty.

Will be a great race medal wise especially if you did the half or full last year cos then you can get the Encore medal regardless of what distance you do.
Might need my gym wall reinforced after getting these.  There's also The Heavy medals and the World Rocker medal that you get for doing more than one RnR race in a year so will do a full Rock n Rolling medal breakdown after Monday cos I think they'll be some interesting news then.

If you'd like to enter the Liverpool Rock n Roll half or full then here's the link

Monday, 23 February 2015

Medal Watch - BTR Liverpool half medal reveal

BTR have shared the medal for the Liverpool Half in March (not to be confused with Liverpool RnR) and it's quite pretty.  We got a sneak peak at the t-shirt a while back too.

BTR Liverpool Half  medal
BTR Liverpool Half t-shirt

Tour Training Update

I've been increasing my mileage and trying to do around 50 miles in a week every couple of weeks.  Hopefully this should get me ready for the Tour of Merseyside (Which in turn should help me complete Dopey).  I've ran 50 miles a week twice now and both weeks have ended with a race.  It's hard to get the idea out of your head that every race must be a pb and I struggled with disappointment a little bit at Mad Dog 10k, being surrounded by a mass of people who had just achieved their best time.   You have to spend the whole race telling yourself that you have to run again tomorrow and the next and the next and it certainly changes your mindset during the race.  Whilst I got a pb at Rhyl 10 yesterday and it was hard work, there's a part that you need to keep back for the next run and I'm think that's how you need to race when you have 6 races in 7 days.  When you look at it like that then it makes it easier to understand why the race times are not getting faster during training.

I think avoiding my pb races this year will make it easier.  I got my half pb at Liverpool Rock and Roll so I volunteered to be the 3 hour pacer this year so that I have no choice but to take it slow (Hopefully they won't run out of free beer :) ).

Miles will go down a bit for the next week, to around 35/40 with two back to back races at Port Sunlight and then the week after it's back to 50 again.  Need to start getting the long runs in because only six more weekends until Brighton argh!

This week's mileage

Sunday, 22 February 2015

Rhyl 10

I did the Run Wales Runfest 10k last year and loved it. It's still my 10k pb. This year I can't really fit the race in (plus I'm avoiding PB courses whilst endurance building) but noticed that the Run Wales Rhyl 10 is pretty much the same route with a bit added on. Plus it started at 12 which is great for us non-drivers because I could get the train. 

2015 Run Wales Rhyl 10 Medal
2015 Rhyl 10 Medal
When I arrived at Rhyl it was freezing. Race HQ is right next to the Taste Academy cafe which I remembered had nice and under used toilets. I couldn't eat or drink really so bought a bottle of water so that I could stay in the warmth. It turned out to be a great idea because I got to sit and chat to some lovely people from Ellesmere Port and Pudsey Pacers until I had to go out in the cold and warm up. It was so cold that I did the mile with my backpack on so that I didn't have to give up my hoody and do bag check first.  The bag check was pretty straight forward and quick so it worked out well (I noticed that it was outside and didn't think much of it but when i came back after the race they'd covered it with plastic to protect it from the rain.  Very nice people).

Just before the race started I saw some lovely tourist familiar faces and had a little chat. You can find kind smiling tourists where ever you go. 

I didn't honestly think I'd get a pb because I'd already done 40 miles during the week but I thought I might as well aim for one anyways.  I'd signed up to run daily for lent so i had to remember to run so that i'd still be able to run the next day rather than run full out. I planned to negative splits but started too fast so I thought as its flat I might as well get an idea of how far I can run around that pace on tired legs.  The last time I tried to stick to a fast pace I gave up and had to walk but I hadn't walked in a race since October (I don't count the cross country two days after Liverbird cos it was evil) so I thought I'd give it a go. 

Before the first mile I came across Derek Ralph who I knew a bit. We ended up running together and he seriously became my hero. He ran with me at my pace but kept me so distracted that I didn't even think about stopping although his fear of the sea did make me think twice about running on a promenade with no sea and I'll always remember our visit to the grottiest Pontins in the world fondly (he may not though cos I still have his £1.20 and he can out run me). He taught me a great trick too. As the sea was moving but we were on a long straight path I starting feeling like I was on a treadmill and the world was moving and not me, one of the many wonders of my movement disorder. Derek told me to focus on the horizon, simple really but it worked. 

Rhyl 10 Mile original route
Rhyl 10 Mile revised route
 The course was changed quite a bit because of the weather as sandbags had to be put against a lot of the sea front because of the wind. We ended up leaving the promenade a couple of times and a hill (it was probably a lot less steep than it felt) was added at mile 7. Had I not had the lovely Derek with me at this point this is probably where I would have come undone but I was determined to stick with him. Poor guy, I'm surprised I didn't drive him to sprint the final three miles. I recovered after half a mile and then pretty much kept a 9:30/mile pace and even got faster in the last mile.  I have no idea where the sprint finish came from. The clock was going to 1:36 just before I crossed the line so knew I was very close to my pb time of 1:36:07.  I was pretty chuffed to be even close to it but turns out I was actually under it and my official time was 1:35:33.  Without Derek I don't think I would have done it because my head would have got in the way.  Having someone else to run with makes you forget all the self doubt and mind games and makes you realise have you are far more capable than you give yourself credit for.

I came 330 out of 462 people which isn't that bad really.  I was around halfway in both gender and vet category so really when i stop doing all these crazy distances and tired leg training I should be able to kick a bit more ass at the longer distances where I've never really benn any where near where I should be compared to my shorter distance times.  I really enjoyed the day, fabulous people, lovely medal and even the cotton t-shirt was nice.

Thursday, 19 February 2015

Medal Reveal - Milton Keynes & Dublin RnR

2015 Dublin RnR Half medal
2015 Milton Keynes Half/Full/Relay medal
I have to admit that I'm a little underwhelmed by these two medals.  Yes, it comes down to person taste and they certainly not the worst medals I've ever seen but i think it's hard for them both to top the medals they had last year. Both 2014 medals are among my favourites whereas these two are just kinda ok in my opinion.   The Milton Keynes one reminds of of roundabouts (although it is Milton Keynes so I guess that's quite apt) whereas the Dublin medal feels a bit manly with no sparkle (I'm all for gender equality so it's only fair men get a less girly medal ever so often).  Maybe they'll grow on me or will look a lot better in real life.
2014 Dublin RnR medal (left)
2014 Milton Keynes Half medal

Tuesday, 17 February 2015

Setting the pace - Official CEP LRnR Half 3hr Pacer

It's official, am the CEP 3 hour pacer for the Liverpool Rock and Roll half marathon.  I'll be running at a pace of 13:44 so will be learning how to resist the urge to speed up over the next few months. Very excited to run these race now, it's won't be a pb like last year (2:10:48) but will be very rewarding to help people get round.  I still get people coming up to me to say thanks for pacing the Wirral 10k last year.