Posts Tagged ‘great capital run’

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Last Week: w/c 14th September

September 21, 2009

Decided to take a bit of an easy week this last week, for the sake of my battered toe (in an attempt to keep my nail) and my motivation.

Tuesday: I took Monday off after the Great Capital Run. Partly because I was tired from a very long day and hadn’t yet caught up on sleep and partly because my ankle was sore from the race (I have left over scar tissue from a bad sprain 7 years ago). It was overcast and windy outside, though the thermometer insisted it was 15 degrees, so I decided to just do an easy run and not worry about pace or times. I did 6km in 37:54.

Wednesday: No running today, but I did go to basketball in the evening. Layups, shooting, some maneuvering stuff and a game. Good session but I’ve yet again managed to pull my thumb back when missing a pass. Not the same hand I hurt last season either. Hoping it heals up pretty quick.

Friday: Another easy 6k, just to tide me over. I did the same route as Tuesday and came back in 37:26.

Saturday: Archery in the morning. Spent most of the time shooting at 50m and then a few ends at 70m. While I was there I signed up for the last of the postal league competitions next Saturday morning. 70m was a bit of a struggle so might have to increase the poundage on my bow.

Sunday: Basketball today. Got there half an hour early to do a bit of shooting practice. As it turned out, there were only 5 of us there today so we did less in the way of drills and more game playing, as well as talking through some picks.

Total Run: 12km

Both Matt and Scribs have posted their versions of a race report from the Great Capital Run. Go check them out.

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New Shoes!

September 18, 2009

Running shoes are supposed to last a good 500 miles and then need changing. My Nike Motos have done at least 600-700 miles in the last couple of years and, while the soles are still intact, they’re as flat as pancakes. Earlier this year I told myself that I would buy new shoes when I had a full time job, but unfortunately that didn’t happen as quickly as I would have hoped. Luckily, my dad took pity on me and gave me some cash for new shoes.

After the battering my toes got from the Lichfield 10k, and then the sliding about my feet were doing last Tuesday on the track, I decided enough was enough, and on that Tuesday afternoon I drove over to Sutton Runner. I’ve always had neutral shoes and, even though I haven’t had massive problems, I decided to have a look at the video gait analysis to make sure they were right. As it turns out, my right foot was a little bit off (I suspected I was kicking off at a funny angle, but the video showed I was landing at one as well) and so I tried on a couple of pairs of asics before deciding on the Nimbus 11s.

asics Gel Nimbus 11

asics Gel Nimbus 11

They’re a neutral shoe but with a really stable base. I tried them on and got back on the treadmill. The stability in the sole made a huge difference and I could see from 20 seconds of video that my foot was landing straighter.

I had also decided to go up half a size due to my aforementioned battered toes, but they didn’t have them in stock. I was just about to pull out of the car park when the sales guy came running out to tell me he’d found a pair, so back in I went, tried these new ones on and I was sold (or rather, the shoes were). I also picked up another pair of the X-Socks, since I’ve decided I quite like them.

I was going to wait until after the Great Capital Run but decided there was no reason to put my toes through more torture (one of my toenails was looking rather bad) and so started wearing them from last Wednesday, when I did a 4.3km run to break them in. The cushioning around the heel is immense, and very comfortable. My next run was significantly longer and I managed to get a blister and make my toenail even worse. I was slightly worried that, having worn them for less than 20kms I was going to have to get something else, but I’ve since worn them in a bit more and they seem to be getting better. They did fine for the Great Capital Run at the weekend and I’m hoping that taking a few extra days off this week will help my toe get a bit better.

All in all, I’m pretty happy with them. I must give a mention to the staff at Sutton Runner. The guy I spoke to definitely knew his stuff, was very helpful, and even gave me 10% off! If anyone in the West Midlands needs shoes I’d recommend them.

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Bupa Great Capital Run – Race Report

September 16, 2009

Sunday started at 5am. Scribs had stayed over on Saturday night (for pasta, chocolate cake and a movie) to make travelling the next morning easier, so we managed to get on the road pretty quickly. Only took us about 2 hours to drive to London (the sunrise over the M6 was…er, nice), and parking was surprisingly easy, so we found snacks before wandering through the park to meet Matt.

We hung around for a bit, watching people arrive, then checked our bags and got into our time-designated ‘warm up zones’. It was actually pretty cold and so I joined in the mass warm up…not that it did a whole lot of good as we were then standing around in our starting pens for 25 minutes before running, but I attempted to keep my legs moving in the meantime.

The ‘white zone’ runners (that’s me) finally got going at around 10.15am…and I managed to press the wrong button on my Garmin, meaning I started in a bit of a state as I was trying to get the timer going. Got it sorted pretty quickly though (just as well the race was chip timed!) and got on with the running part of the day.

Route around the park for the 5k, starting on the right hand side and running south.

Route around the park for the 5k, starting on the right hand side and running south.

As I said in the pre-race post, I was hoping to break 28 minutes and was aiming for 5:30/km splits, which would put me nicely at 27:30. The first km was 5:23 and I thought there was no way I could keep up that pace for another 4 kms. As it happened, I just about did. The 4th km was a bit slower (someone put an incline in there, just silly really) but I made up for it at the end with a sprint finish. I must say that was partly due to Rachel, a girl I found I was running alongside for the whole race. We kept pace with each other and, when she went for it at in the last 300m, I followed. Well done to Rachel, who finished 1 second before me :-)

I stopped my watch at 27:11, but knew it was slightly off. I was sure I was well under the 28 minute mark though so I was happy. More than the time, I knew that I had run the fastest race I could have done in those conditions and so was happy regardless.

I collected my finisher’s bag, handed in my timing chip and then walked back down so I was about 50m from the finish line to cheer on Scribs and Matt. The coloured pens were staggered starts so there was a couple of minutes between us and plenty of time to see them get to the finish.

Matt, me and Scribble after the race.

Matt, me and Scribble after the race.

Once we’d stretched, collected our bags and sat around investigating the contents the the goody bags, we headed off down Baker Street for an early lunch.

The official chip times were on the website by the time I got home. As I said on Monday, my time was 27:17, which put me 779th overall (out of 1722 finishers), or 186th out of the 802 women – which I’m actually quite impressed with! Scribs’ time was 30:42 and Matt’s was 31:23, which I think are pretty damn good for the amount of running they both do (or don’t). I also found out the Australians won the overall competition…boooo!

The event itself was pretty well organised. It obviously catered for more people than the 1700 that were actually there and so there were no queues for the toilets or the baggage stall. The big screen TV was a nice touch, and the staggered starts were appreciated as the narrow park paths don’t leave much room for overtaking. There was Powerade, a space blanket and a medal in the finisher’s pack, along with a granola bar, (male) shower gel and tea bag samples. Not bad.

There were cameras all over the course, and we were told the race was being aired on channel 5 that afternoon and on Sky Sports later in the week – though I’ve yet to see it on any of the TV listings. I also managed to get missed by every single official photographer so I have no photo for my races page! Oh well.

All in all, I was pleased with the event, my running and the company. Now just to convince Matt and Scribs to go back next year :-)

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Last Week: w/c 7th September

September 14, 2009

Tuesday: I’d taken Monday off as I was surprisingly sore after the Lichfield 10k. Today I went to the track with Ally for a not-so-intense interval session. My ankles were still sore and a small tear in my left thigh was being a bit niggly, so I just did a couple of warm up laps, 30 minutes of 200m on 200m off (12kmph and 9kmph respectively), and then a couple of 100m sprints and a 200m sprint to finish up.

Wednesday: Just a quick one round the block in an attempt to work out pace for Sunday’s 5k (and break in my new trainers – will post about them soon). Did 4.3km in 24:53 (5:47/km). Really want to get that down to 5:30/km for Sunday.

Friday: After Wednesday’s short run I was finding I still had a few aches left over from Sunday’s race, so I decided to take Thursday off and persuaded Ally to give my legs a massage. By Friday morning they were feeling pretty good so I headed out for a long and slow run. Ran 14km in 1:28:39 (6:30/km pace).

Saturday: Day off running to give my legs a chance to recover from yesterday’s 14km before the Great Capital Run on Sunday. Spent the morning at archery tuning the pressure button on my bow. No aches, even though I haven’t been for a few weeks. Weighed it once I’d finished and found it was only 31.5lbs (draw weight – how much it takes to pull the string back), might have to wind that up a little bit.

Sunday: Great Capital Run in Regent’s Park today. Little bit cold for my liking but it was a good event and I am happy that I ran it at a decent (for me) pace. Official chip time for the 5k was 27:17. Race report on Wednesday.

Total Run: 29.9km

Commisserations to WBA who lost to the Wolverhampton Rhinos 40-33, I heard you played well though!

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Bupa Great Capital Run – Pre Race

September 11, 2009

I haven’t really talked about this event much on the blog as it’s been largely overshadowed by last week’s Lichfield 10k.

The original plan for this was to get as many people involved as I could. Ally and I signed up quite early, and I managed to convince my running convert friend Matt to join us. I asked Scribs on a whim, knowing that he could run the 5k reasonably easily but wasn’t a big fan of running (and I quote “Like walking…but shit”), and he surprised me by signing up as well. I attempted to convince Baines too but that didn’t last long, and last I heard she couldn’t make it.

We then found out that Ally couldn’t do the race, even though the entry form asks whether you’re a wheelchair entrant. This annoyed me a little bit, particularly as he’d already paid and it wasn’t until Ally contacted the race organisers to confirm he was OK to take part that they told him he couldn’t. /rant

The gimmick of the event is that it’s based on The Ashes, whereby you either run for England, Australia or ‘the rest of the world’. My complete and utter lack of knowledge or interest in cricket didn’t really matter as I chose to run for England. Everyone that crosses the finish line in under 40 minutes gets included and (as I understand it) the fastest average chip time of all these people denotes the winning team. This will be my first event that uses chips for all competitors, and also a first for staggered starts. I put my estimated finish time as 25:01-28:00. I think Scribs is in the pen behind me, and Matt is behind him. I quite like the idea of a staggered start as people dodging was one of the things that annoyed me about the asics British 10k.

As I’ve been running in excess of 5k for some time, finishing is pretty much guaranteed, short of getting lost on the way or horrific mid-race accident. The only problems here are logistical ones. I recently found out that there are no trains to London on Sunday morning, which means that I’ll have to drive and find somewhere to park. Bleh.

I’m not sure about my time. When I entered the race I hadn’t predicted that I would have to take time off because of injury. On Wednesday I ran 4.3km at something close to race pace. It turned out to be 5:47/km, which would give me a finish time of 28:55. Not quite what I was hoping for, but much quicker and my asthma gets in the way. As such I think I’ll be happy with breaking 28 minutes but not too upset if it’s between 28 and 29 minutes.

Anyway, Scribs is coming round tomorrow for pasta, and then an early start to drive into London to meet Matt. I’m very much looking forward to it, and I just hope the weather is good!

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Last Week: w/c 31st August

September 7, 2009

Tuesday: I’d been planning to run all day and it just wasn’t happening. By 5.30pm the facts that I had a race in 5 days and that I hadn’t run the day before could no longer be ignored and I set out for a short run, concentrating on maintaining some sort of decent pace. I ran 4.3km in 25:06 (a 5:50/km pace).

Wednesday: Rain for most of the day put me off running. I know I should have gone out anyway with this race coming up, but chickened out. In the evening I did alternating 5 x 10 hammer curls, shoulder presses and bent over rows, then alternating 5 x 15 bicep curls and 5 x 10 shoulder presses with Ally’s 5kg dumbbells.

Thursday: I knew I needed to do a longer run before the weekend so went out for something I hoped would be close to 10k (yeah, I was too lazy to check the distance on the map first). As it turned out it was 9.85km but it took me 1:03:00 to finish it.

Friday: Decided to run to Wall – a run I’d only done once before – for a bit of change of scenery. And a change I certainly got :-) Far too much roadkill for my liking, freshly manured farmland (not really the smell you need when running), a few close encounters with speeding cars and an overly enthusiastic passenger in a car passing me. All good fun, and it kept me entertained as I was trying to keep to my 6 minute/km splits. In the end I managed it – 11.5km in 1:09:07 – and was very happy. This was the first run since my knee injury that I’ve felt went particularly well. Definitely the boost I needed for Sunday.

Sunday: The Lichfield 10k today. Well organised and good fun. Managed to finish in 59:26 despite the walls that someone left on the course the hills. Race report on Wednesday. I had about 90 minutes at home in which to shower, change, eat and get my stuff for basketball. We then spent a good 2 and a half hours there, as Ally and I stuck around to shoot and play a little one on one.

Total Run: 35.65km

Not much time to bask in post-race satisfaction as we have the Great Capital Run on Sunday. I need to do a quick recalculation of pace for this one, so I’ll be doing some intervals either on the streets or on the track.

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Last Week: w/c 27th July

August 3, 2009

I’ve discovered that cross training when you have no money and no bike is harder than it seems. Now that I’m no longer near the university gym I can’t do a pay-as-you-go gym session, my bike is 200 miles away in my parent’s garage, and I didn’t do any body weight exercises at home for the first half of the week because between my 100 press up challenge and last Sunday’s basketball training, my upper body is still sore. This means that, yet again, the first few days were a complete write off, though I finally decided it was time for a run on…

Thursday: No pain in my knee since Tuesday so I decided today was a good day to test it out. Unfortunately, it started to pour as soon as I stepped outside so I got a tad wet, but never mind. My asthma was playing up slightly, but I put it down to the drop in temperature due to the rain. A few twinges in my knee at 3.5k so I decided to make it a short run and headed home. 4.6km in 28:11.

Ally disaproved of my plan to climb in the boot of the car and have a nap.

Ally disaproved of my plan to climb in the boot of the car and have a nap.


Friday: Went to Sutton Park today and I was looking forward to a nice long run. My knee didn’t agree. I set off OK but it started to hurt less than a km from the car. If I had been smart I would have turned around and gone back, but I wasn’t, so I carried on. I knew I wasn’t going to get as far as I wanted so I did a little off-road exploring in the woods to keep me entertained. Turned out to be muddier than I thought, which slowed me right down. Asthma kicked in big time just before the 4th km, to the point where I actually had to stop. Got back to the car, did an extra km and then called it a day. 7km in 47:45. Looks like I’m back to square one on the knee injury front though.

Saturday: Archery this morning, and I was doing a lot better than last week. Bow shoulder was a bit sore, but I think that was from the press ups I did yesterday – I took regular breaks anyway, I really don’t need another injury. In the evening I did 9 sets of 30 bicep curls (15 each arm) with a 5k dumbell whilst watching TV.

Sunday: Basketball today – we did some layups, dribbling and picking drills followed by a game of 3 on 4. Hard work, and my arms are feeling it, but really good fun. Did my press ups exhaustion test when I got home. Only managed 21 so I’m going to repeat the last 2 weeks, but on the middle collumn instead of the easiest one. How’s everyone else getting on with the challenge?

Total Run: 11.6km

Only 34 days until the Lichfield 10k. According to Geraldine at Lichfield Health and Fitness Club ‘the hill’ that I’ve heard about is a real killer so I might have to find it and attempt it before the day, though the way this knee is at the moment I think any training will be good! I’m still trying to rope people into doing the Great Capital Run the week after the Lich 10k. If you fancy a 5k in London then sign up and let me know so we can meet up!

If you haven’t seen it already then check out the ‘Gear’ page in the menu on the right. It’s still a work in progress but should give you an idea of what I have…and no, that wasn’t an invitation to rob me next time I’m out running.

I’ve also added post rating, so you can now give each post stars out of 5. Just open up the post by either clicking on the post title or view the comments and the stars will be at the bottom. Thanks.

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What’s Next?

July 17, 2009

So with the 10k conquered, what’s next? Well I’ll continue to train (you never know when the zombie apocalypse might occur, then us runners will be thankful for the miles we put in!) and I intend to keep doing some 10k and 5k events when they look good. However, my new distance goal is going to be the half marathon. I’d like to keep doing charity runs and I’m of the belief that you can’t really ask the same people to sponsor you each year if you’re just going to do the same distance as before, especially at these smaller distances, where’s the challenge in that?

Rouding the hairpin at the end of Westminster Bridge (8.1km)

Rounding the hairpin at the end of Westminster Bridge (8.1km)


I found myself getting a little despondent with running in the last few weeks leading up to the 10k and I think it was because I wasn’t increasing my distance like I had been since Christmas. I was still improving my times and getting stronger, but I wasn’t running at my own speed and I want to get back into slowly increasing my distance and running at my own pace again. The next few weeks I’ll just be doing what I want to do and run for the sake of running. I know that if I really put everything in I could probably do the full marathon next year but I want to train for it properly and get a good time (by my standards anyway). Just completing the 26.2 miles isn’t quite good enough for me. I won’t forget the shorter distances though and I’ll be putting in some interval and speed sessions at a later date to work on my times for the events I have coming up. So far I have places for:

Lichfield 10k – 6th September
Great Capital Run – 13th September
Bupa London 10,000 – 31 May 2010

If anyone knows of a good short distance event then please comment! Thanks. I shall attempt to keep posting 3 times a week but the Wednesday posts might get dropped if I have nothing of relevance to say!

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Last Week: w/c 22nd June

June 29, 2009

Monday: My legs were still complaining at the fact I made them run a fast (for me) 10k the day before and so I decided to give them a break and go to the gym for some resistance work instead. Did a little under an hour of upper body stuff.

Tuesday: Hot and muggy today so I ran a 10k at my own pace…which is somewhere between a run and a jog (a rog?) but I still found it difficult. I’m not sure if it’s the number of longer runs I’m doing lately, or maybe the heat but it was a real struggle. Time was 64’53″.

Thursday: Went to the track at Wyndley Leisure Centre for an interval session. Scroll down or click here to read about it. Ran a total of 8.8km.

Friday: Didn’t feel like running today so I dusted off the FitDeck, shuffled and picked 5. I did the intermediate level for all 5, doing a set of 10 sit ups on the incline bench after each card.

My 5 for today. Apologies for the low light.

My 5 for today. Apologies for the low light.

Saturday: Archery in the morning so I didn’t get out for a run until mid afternoon. Decided to just do the quickest 10k I could manage, banging out a 5’30″, 5’33″ and 5’22″ straight off. I found this speed was really testing my asthma and had to slow it down for the next km, picking it back up for the 5th and 6th kms, and then slowing down for the 7th. I really thought I could get home in 58 minutes but it turned out I was just 14 seconds too slow :-) Good run though, it really let me know just how quick I can go without my asthma kicking in and 58’14″ is a good time to work on.

Sunday: Scribs missed his weekly one mile run last week (to his benefit he did text to ask me first) so to make up for it he had to run 2 miles this week, plus a penalty mile. I decided to join him and we went with the goal of finishing in 30 minutes. What I obviously didn’t take into consideration when pace setting was the ‘little sit-down’ Scribs had to have as his body innevitably ran out of calories and his stomach tried to eat itself. Still, we made it back in 31’38″, which is decent enough. Unfortunately, Charlie had a ‘moment’ and decided to spend most of the first km thinking we were going twice as fast as we were, throwing off the first km marker and generally screwing with my stats. I hope this isn’t a sign of things to come.

Total Run: 33.8km

I got my race number through the post on Monday (1492) along with a race number for my kit bag (so it doesn’t feel left out), 3 safety pins (for 2 numbers?), a letter saying “I’ve enclosed 6 safety pins” (someone can’t count) and an official event programme (mostly adverts) for the asics British 10k. Only 13 days to go!

Wednesday I signed up for the Bupa Great Capital Run, a 5k through Regents Park. I suggested it to Matt last time I saw him and so he has signed up as well. Assuming that they let him in, Ally also has a place. It’s a staggered start so I’ve put my estimated time as the 25-28 minute band. Should be a fun day!

And lastly, I know I haven’t said anything about my weight since I posted about it on 11th May. At the time I was 154lbs and wanted to lose between 5 and 10lbs before the 10k. I’m now manintaining 150lbs so I haven’t lost as much as I would have liked but I think that’s a good start.