Being a CEP Pacer

There's just over two weeks left now until Dublin Rock n Roll half marathon, where I get the amazing job of being the 3 hour CEP pacer again. So, I thought that it's about time that I reflected the experience of being a CEP pacer at Liverpool Rock n Roll ready to give both pacers and runners at Dublin a heads up of what they can expect.

I was really lucky that I have the best pace partner ever at Liverpool Rock n Roll.  Me and Alison paced the three hour half at Liverpool Rock n Roll, crossing the finish in 2:59:35.  We were really pleased with how well we did but we weren't surprised, we check our times at every mile marker against some pace bands that I made the night before (And then using a pace calculator on my phone when the pace band vanished).  We had a small group of runners that we'd see every so often during the race but we just kept to our pace and let them do their own thing.  It can be hard to leave runners who you have been encouraging but if you can't keep them with you then you just have to keep going because you don't know whether other people in front or behind you are using you as a guide for a specific time.  After we crossed the finish a number of runners were waiting to say thanks.  They'd used us as a marker to stay in front of the entire time and we'd helped get them the time that they wanted.  It is one of the most rewarding things I have ever done and I'd highly recommend everyone having a go at some point.

So, for those joining us in Dublin...

To the runners: Running with a pacer can make your race, especially if you're after a

specific time. We get to the race early and go through all of the prep stuff so that we can be waiting in the relevant corrals when you get there. We'll then do our best to try and get you round the course within the specified time (We're only human and we're still running a race too so sometimes we can have the same issues that any other runner can, so please be nice if thinks don't exactly go to plan).  Most pacers run an even pace throughout the race but your pacer should be able to tell you their plan.  You don't right next to us either.  If your pacer has a group of people around them that puts you off running with them just keep an even distance in front or behind.  At Dublin we'll be wearing a bright red CEP t-shirt and socks so we're pretty easy to spot in the distance.  We're usually quite a friendly bunch so don't be afraid to ask questions.  There is a 'Meet the Pacer' session planned for 1pm at the expo on the Saturday before the race but more details will be available on the Dublin Rock n Roll website, facebook page and twitter.

To the pacers: I'm be no means a pacer expert but I thought I'd share my knowledge.  These are just my opinions, feel free to ignore.

Setting the pace - Official CEP LRnR Half 3hr Pacer

It looks like Liverpool Rock n Roll will have another good year for women according to race director Rob Griffiths.  This is a comment he posted on facebook today.  I've been tracking the percentage of women in races, mostly in the North West, ever since I saw the stats at the the last Liverpool RnR.  You can read that article so far here but I'll be updating it in a week or so to add Liverpool and some other races into the league table.

Amazing Graffiti style tech top and Ultralight compression socks kindly donated by CEP

I'm looking forward to meeting some of the women and men who will be racing on Sunday as the 3 hour CEP pacer for the half.  We will certainly be easy to spot in the lovely kit that CEP gave us.  I need to do a review of all my compression socks soon because I've finally found some that I don't need to push down after five minutes.  They're actually the ultralight run socks  (Proves how Dopey crazy I am though cos my first thought was that it's great that they're red as they'll go with my Belle and Snow White outfits for Dopey).   I might do some blog updates whilst I'm actually pacing the race,  I've been practising my 13:44 minute miles and I'm pretty excited.  I'm sure I'll be getting a lot more nervous by Saturday night but I'll have my amazing 5k medal to distract me.  I think I'll need a whole blog just to discuss the bling I'm getting this weekend.  Good luck to everyone running if I don't see you before.

If you want to run with a pacer just look for us at the start wearing this lovely outfit.  There's a gallery of all the different pacers here.

Liverpool RnR Social Run

I had a really great time tonight running along my favourite prom.  As part of the build up to the Liverpool Rock and Roll marathon weekend, the organisers, Contest Sports & Media Limited, set up social runs once or twice a month.  They're free events and a lot of run.  Last time we got to wear glow paints (be careful who you let paint your face else you'll end up with neon chicken pox) and eat hot dogs for the Vegas Kickoff night and today we got to try on and run in CEP socks and sleeves.

My legs are still not loving me yet and my feet really hurt from Sunday so thankfully Adrienne, who works for Contest Sports & Media Limited, let me be back marker so had a perfect excuse to move slow.  The run was as fun as always.  There's generally quite a mix of abilities and speeds but everyone is friendly and supportive.  No one gets left behind and apart from the few who just can't resist a race at the end it's not competitive at all.  It's a perfect display of running at it's best really and i love the inclusiveness.  Most of us got stuck together for a while near the end of the run because the bridge was up so perfect excuse for a bit of social chatter.  It was also quite an experience seeing so many bright bright socks running around.  You certainly couldn't miss us or get lost but it really was great to get to try them out.

We got measured up before the race.  The socks and calf sleeves sizes are based upon the circumference of your calf.  I'm not sure how this works with feet sizes because I only tried the sleeves but they seemed to fit everyone.  I did learn how to get the socks on though.  You turn the sock inside out, hold the toe with one hand and pull through the heel to create a little foot.  You can then slide your foot in and pull the sock up.  It sounds harder than it is, there's a video on the CEP website that shows it better than I can explain it.  Getting the sleeves on is considerable easier and they actually overlapped the top of my socks really well without moving.   

Running in them was really comfortable.  I have compression socks from Adidas, Asics and More Miles but I pretty much treat them as leg warmers.  They annoy me so much that I generally push them down after a mile or two when my legs get to warm.  I've tried other versions too that push more on the legs but they give too much pressure.  The CEP calves are so light and support rather than push, they feel really great on the legs and sleeves have the added benefit of being able to change the type of socks and level of feet cushioning without having to buy lots of different variations.  They're not cheap, the socks that people were trying on are £39.99 whilst the sleeves are £32.99, but I really think that they are worth it because the quality is amazing.  There's the option of a night version too that have reflectors on the sides.  All are available to buy online at http://shop.cepsports.co.uk/.  I really want some myself but I get a pair for being a CEP pacer for the Rock n Roll half so will just have be patient. My legs felt a lot less angry when I was wearing them so I think they're a must for after the next 26.2 (which is only five months from now, arrgghh!!).

Before the run there was a minute's silence to remember the 96, it's hard  to believe it's been 26 years.  The beautiful sunset over the Mersey tonight was a nice tribute to their memory.

Setting the pace - Official CEP LRnR Half 3hr Pacer

I created a facebook group for anyone who is aiming for 3 hours at Liverpool Rock n Roll half (I need to earn my free CEP pacer socks after all).  Hopefully we can help and support each other through training and get to know our fellow runners.  

https://www.facebook.com/groups/728937930555709/

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.