Harlow 10 miles 2009

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23/04/2009 at 08:55
Was trying to find another small half marathon around my area and came across this race. If I decide to enter it will only be my third race having done the first, half marathon last year in a time of 1hr 53 and recently the Bungay half in 1hr 42mins and 32secs. I would like to complete the course in under 70 mins but there seems to be a lot of hills and the temperature must be a killer.
23/04/2009 at 10:18
23/04/2009 at 10:24

Worked it out. From the route link, from above post click on settings and then tick diplay elevation.

It is all down hill from the 7th mile and the hills are gradual inclines.

24/04/2009 at 22:05

Ockhan Razor,

Thanks for your interest in the Harlow 10.

The hill that you may have seen described in some of the RW race reports is not in the course this year. The route can be described as undulating - there are some gradual climbs but nothing too serious. It is true to say that we have been blessed/cursed wth the hottest day of the year for the last two Harlow 10's.

Apologies that you could not get the profile up straight away - I shall look to sort that one out.

Webmaster
Harlow Running Club

26/04/2009 at 09:24

Hi VicnVin,

Just a few questions. Will there be a lot of club athletes running, in other words, is this part of a grand prix or a race fixture? Will it be chip timed? Lastly, will a list of those that have entered appear on the website? As I like to enter a few weeks before the race, but do not want to miss out if my training has gone well and find you have reached the limit.

Thanks

O R

26/04/2009 at 13:47

having run in this a few times ...

yes there are a lot of club athletes running, the vast majority of the field I'd say, but could be wrong. it's quite speedy. I'm always in the last 20 :<

 there is no chip timing

as far as I know I think there is always entries available on the day I signed up for last years in the last week I think

27/04/2009 at 08:17
Thanks GingerLoon. It looks to be an easy enough course.
27/04/2009 at 12:45

Ockam Razor,

We have a mixture of club/non club athletes running, but is not chip timed. We have always had entries on the day available, but I would always advise entering in advance to avoid any potential dissapointment.

Edited: 27/04/2009 at 12:45
28/04/2009 at 14:36

Thanks VicnVin.

Hope to start a schedule next week. http://www.runnersworld.co.uk/news/article.asp?UAN=3273

28/04/2009 at 14:37

Week One
Mon
5M (miles) (approx 41 mins) easy
Tue 1M jog, then 6 x 800m (or 3 mins) fast, with 200m (1-min) recoveries, then 1M jog
Wed 7M (approx 50 mins) steady
Thu 1M jog, then 3M (approx 21 mins) brisk, then 1M jog
Fri Rest
Sat 6M (approx 49 mins) easy
Sun 13M (approx 1hr 47) easy

Week Two
Mon 7M (approx 50 mins) steady
Tue 1M jog, then 8 x 400m (or 90 secs) fast, with 200m (1-min) jog recoveries, then 1M jog
Wed 7M (approx 50 mins) steady
Thu 1M jog, then 3M (approx 21 mins) brisk, then 1M jog
Fri Rest
Sat 7M (approx 50 mins) steady
Sun 13M (approx 1hr 33) steady

Week Three
Mon 7M (approx 58 mins) easy
Tue 1M jog, then 6 x 1M (or 6 mins) brisk, with 400m (2-min) jog recoveries, then 1M jog
Wed Rest
Thu 7M (approx 50 mins) easy
Fri 5M (approx 41 mins) easy
Sat 5M (approx 40 mins) slow
Sun 14M (approx 1hr 40) steady

Week Four
Mon 5M (approx 41 mins) easy
Tue 1M jog, then 6 x 1K (or 4 mins) fast, with 400m (2-min) jog recoveries, then 1M jog
Wed 8M (approx 57 mins) steady
Thu 1M jog, then 12 x 200m (or 45 secs) fast, with 100m (30-sec) jog recoveries, then 1M jog
Fri Rest
Sat 1M jog, then 8M (approx 60 mins) fartlek, then 1M jog
Sun 16M (approx 1hr 55) steady

Week Five
Mon 7M (approx 50 mins) steady
Tue 1M jog, then 2 x 2M (or 13 mins) fast, with 400m (2-min) jog recoveries, then 1M jog
Wed 9M (approx 65 mins) steady
Thu 1M jog, then 12 x 200m (or 45 secs) fast, with 100m (30-sec) jog recoveries, then 1M jog
Fri Rest
Sat 1M jog, then 7M (approx 53 mins) fartlek, then 1M jog
Sun 13M (approx 1hr 33) steady

Week Six
Mon 7M (approx 50 mins) steady
Tue 1M jog, then 200m (or 45 secs) fast, 400m (or 90 secs) fast, 800m (or 3 mins) fast, 400m fast, 200m fast, all with 100m (30-sec) jog recoveries, then extra 200m (1-min) jog. Repeat sequence once, then 1M jog to warm-down
Wed 10M (approx 82 mins) steady
Thu 4M (approx 27 mins) brisk
Fri 5M (approx 41 mins) easy
Sat Rest
Sun 10K Race

<!--end left-hand table-->
Edited: 28/04/2009 at 14:42
28/04/2009 at 14:43

Week Seven
Mon 5M (approx 41 mins) easy
Tue 1M jog, then 12 x 400m (or 90 secs) fast, with 200m (1-min) jog recoveries, then 1M jog
Wed 8M (approx 57 mins) steady
Thu 5M (approx 41 mins) easy
Fri 1M jog, then 20 x 2 mins up hill, jog back. Then 1M jog at end of session
Sat Rest
Sun 18M (approx 2hr 09) steady

Week Eight
Mon 7M (approx 57 mins) easy
Tue 1M jog, then 10 x 200m (or 45 secs) fast, with 100m (30-sec) jog recoveries, then 1M jog
Wed 5M (approx 41 mins) easy
Thu 5M (approx 41 mins) easy
Fri 5M (approx 41 mins) easy
Sat Rest
Sun 12M (approx 83 mins) brisk

Week Nine
Mon 7M (approx 50 mins) steady
Tue 1M jog, then 16 x 400m (or 90 secs) fast, with 200m (1-min) jog recoveries, then 1M jog
Wed 13M (approx 1hr 33) steady
Thu 1M jog, then 2 x 3M brisk (approx 21 mins), with 400m (2-min) jog recoveries, then 1M jog
Fri Rest
Sat 7M (approx 48 mins) brisk
Sun 10K Race

Week Ten
Mon 7M (approx 50 mins) steady
Tue 8M (approx 57 mins) steady
Wed 7M (approx 50 mins) steady
Thu 5M (approx 36 mins) steady
Fri 5M (approx 41 mins) easy
Sat Rest
Sun 16M (approx 1hr 55) steady

Week Eleven
Mon 5M (approx 41 mins) easy
Tue 1M jog, then 12 x 400m (or 90 secs) fast, with 200m (1-min) jog recoveries, then 1M jog
Wed 10M (approx 1hr 12) steady
Thu 5M (approx 34 mins) brisk
Fri Rest
Sat 5M (approx 41 mins) easy
Sun 13M (approx 1hr 33) steady

Week Twelve
Mon 5M (approx 36 mins) steady
Tue 1M jog, then 10 x 400m (or 90 secs) fast, with 200m (1-min) jog recoveries, then 1M jog
Wed 7M (approx 50 mins) steady
Thu 4M (approx 28 mins) brisk
Fri 5M (approx 36 mins) steady
Sat Rest
Sun Race Day!

<!--end left-hand table-->
29/04/2009 at 09:28

I do not think we will get many posters on this thread, so I will use it as a training blog. Having completed a half marathon at a pace of 7min 50sec/mile it does seem impossible to jog at a pace set in the schedule. So I decided to see how much I need to improve over the next three months to get down to 7min/mile. Yesterday done the warm up jog and cool down jog which included a minute recovery but also done the 6 x 3 mins fast and 5 x 1 min recovery. Using mapmyrun worked out the distance. Should have been 5800m but only done 5200m. A bit slow, but managed the distance in just over 7 mins/ mile.

Today jogged 7.125m which needs to be done in about 51 mins. It took 53 mins 23secs. Nearly two and a half minutes slow, but happy as it is the fastest I've been on that route. Knocking 2 minsoff the time. Think I will be able to do the 10 mile race in 70 mins if the training goes well.

Week One
Mon
5M (miles) (approx 41 mins) easy
Tue 1M jog, then 6 x 800m (or 3 mins) fast, with 200m (1-min) recoveries, then 1M jog
Wed 7M (approx 50 mins) steady
Thu 1M jog, then 3M (approx 21 mins) brisk, then 1M jog
Fri Rest
Sat 6M (approx 49 mins) easy
Sun 13M (approx 1hr 47) easy

01/05/2009 at 08:35
Looking forward to starting the schedule on Monday, but in the mean time tried the Thursday jog. Used a 1.5 mile circuit and completed the two laps in 21 mins 47 secs. The first lap was 11mins 5 secs and the second lap 10 mins 42 secs. Need to increase my pace by 15 sec/mile.
01/05/2009 at 11:15
Ockham - There will be more posters closer to the race.
05/05/2009 at 14:28

VicnVin, they normally come out of the wood work a few weeks before the race. In the mean time, I've started the schedule.

Week One
Mon
5M (miles) (approx 41 mins) easy Done 5.625 miles, should be jogged in approx 46 mins. Never been good at getting the pace right and done the route in 44 mins and 36 secs. Didn't feel easy, but this is my new easy pace so have to get use to it.
Tue 1M jog, then 6 x 800m (or 3 mins) fast, with 200m (1-min) recoveries, then 1M jog As I done this last week. There was a slight  improvement on the distance completed on the intervals. Still short of the 6000m needed to be done. Overall jogged further andabout 15 secs quicker.
Wed 7M (approx 50 mins) steady Going to do 7.125 Miles in about 51 minutes. Lets see if I can knock two and half minutes off the time taken last week, as I took to long last week
Thu 1M jog, then 3M (approx 21 mins) brisk, then 1M jog
Fri Rest
Sat 6M (approx 49 mins) easy
Sun 13M (approx 1hr 47) easy

Tempted to go for the Colchester 10k on Sunday.

07/05/2009 at 08:17

Wed 7M (approx 50 mins) steady Done 7.125 miles (approx 51 mins). Took 53 mins and 36 mins, was hard work. So there is no way I can get to 7min/mile in twelve weeks.
Thu 1M jog, then 3M (approx 21 mins) brisk, then 1M jog Done the 3 miles last week in 21 mins and 47 secs. Today it took 15 secs longer.
Fri Rest
Sat 6M (approx 49 mins) easy
Sun 13M (approx 1hr 47) easy

Will do the Saturday 6 miles tomorrow and then decide on the Sunday 10k race. Aiming for a 7min 30 sec/mile or under 47 mins.

10/05/2009 at 13:44

Fri Rest Done Saturdays run as I intended to do a 10k race Sunday. Only 5.625 miles and should be done in 46 mins. What a coincidence for Sunday, done the jog in 44 mins and 43 secs.
Sat 6M (approx 49 mins) easy
Sun 13M (approx 1hr 47) easy Colchester 10k race, only entered on the day and aimed for a time under 47 mins. Went off too fast and thought I might struggle for it. Jogged with someone who kept the pace up and managed to complete the course in 44mins and 43 secs on my watch. No way did I think I would be able to do it in under 45 minutes.

My times for the whole week worked out at under 8 min/mile. No tapering for the race.

10/05/2009 at 13:46

Think I'll be alright to carry on the schedule next week.

Week Two
Mon 7M (approx 50 mins) steady
Tue 1M jog, then 8 x 400m (or 90 secs) fast, with 200m (1-min) jog recoveries, then 1M jog
Wed 7M (approx 50 mins) steady
Thu 1M jog, then 3M (approx 21 mins) brisk, then 1M jog
Fri Rest
Sat 7M (approx 50 mins) steady
Sun 13M (approx 1hr 33) steady

10/05/2009 at 13:59

I'm not sure if I'll be able to do the race this year, but just wanted to add that I think it's a really great event.

Have done it twice - 2005 & 2008 and on both occasions it was a well organised & good race. Parking, as with any popular event, can be difficult so it's best to arrive in plenty of time & consider where you're parking for a quick exit!!!

Race memento on both years has also been excellent - I still use my towel from 2005.

I'm just convincing myself to try harder to fit it in this year 

10/05/2009 at 14:30
Thanks mitten, I like small fields, so 500 runners is about right. Is there a medal, as I was disappointed that I did not get one today at Colchester.
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