Carterusm with Spoons
Spoons - how's the drinking in London town going ?
Ok. My run today started off at Chatsworth house and went into the Haddon estate up to Monsall Head. When I planned this route I thought it would be a fairly gentle off road trail run. I've not been off road for a while so really fancied this one.
Anyway, my pre run preperations ran like clockwork with breakfast etc. I set off at a nice gentle pace along the grounds at Chatsworth. It didnt bode well when I took a wrong turning and ended up on the wrong side of the river but retraced my steps and got back on my original route. After about 4 miles I went on to the first trail and started making my way up a steady ascent for about a mile. The trail then seemed to disappear as I wandered into someone's back garden. So, I turned round thinking I must have missed a sign somewhere. I eventually looked at my map and realised I was on the right trail after all. The next mile was across some open land with spectacular views. Underfoot however, it was rather tricky as the uneven ground had frozen overnight. When I picked up the next trail it was really boggy and I had to slow right down on the downhill section. Eventually I picked up Monsall trail which is a disused railway line apparently. At this stage I took my first gel (8 miles) and hit the trail which was dead pan flat. I went about 3 miles and then turned back and was churning out 10ish minute miles quite nicely. I then took my next gel at about 13.5 miles and headed back into the Haddon estate. This was again really hard going due ot the boggy nature of the trail and the frozen ground. At some sections I had to walk but only fora few seconds at a time. I then came off this trail and decended down to the Chatsworth estate where I took my next gel (17.5 miles). This was due to the old legs starting to feel a bit tired, for the first time on today's run. After one last short sharp climb the last 3 miles were flatish.
So, 20.5 miles @ an average of 10:37. This was bumped up by the slow pace I had to take on the trails for about 8 miles. One of the positive point's to this run is that I was on my feet for 3:38 and I wasnt as tired as I have been previously when running a lot less miles. Of course I was tired but I felt that I could have put in another couple of miles if I had to. Having a good breakfast, gels and carrying extra fluids has certainly made a difference. I am suitably impressed with my run today despite the sometimes tricky conditions.
Confidence has been restored and I'm looking forward to next weeks run already.
Fantastic - Carter - that's what marathon training is all about. 3:38 on your feet. Who cares about pace. Good man. Well done.
Great run there Carter, you have to be chuffed with that. Definitely sounds as if it was tough both mentally and physically.
Ricky - I'm not sure if I could describe it as sunny here but conditions were good. The odd snowflake in the air but still mild.
I did a 14 mile LSR today and my aims were:
Get a grip with slow miling and keep down my pace. Aiming for 9:30+
Try out High 5 gels and fluid intake.
Sweat out this bloody head cold, what did I say the other day? I have felt rough since thursday night..
I am well chuffed, the gels went well, I had one around 7.5 miles, I took two out with me but didn't feel the need for it. Washed it down with a bottle of water which I had with me, the first time I have ever felt comfortable carrying a bottle, it drives me nuts normally.
As for pace it came out at 14.6 @ 9:32 avg with no mile more or less 10 secs off 9:30. I felt superb throughout and considered inserting the odd quicker mile or going further but kept disciplined and just concentrated on pacing to satisfy myself I had nailed it. I think I may try a few higher tempo miles towards the end next week.
I had a lot left in the tank when I had finished and a few stretches and I was fine. I took a lot of confidence from that and I am anticipating a good weeks training ahead now rather than thinking thank god that weeks over like I do normally.
Here's hoping Carl has had a blinder
Back home folks. No 3G signal at the top of the hills where I was running. No sunshine. Snow in the air and the last 4 miles were so cold with the wind either into the face or crosswind.. And I aquaplaned on some ice at one point.
This was a seriously hilly course and if I can work out how to share my stats from the garmin connect site I will post it later. There seemed to be a hill to climb on every mile. Elevation gain was 674 ft according to my garmin whatever that means.
But I seriously nailed this. A new PB of 1:41.
I only used my watch to keep an eye on my in lap pace and ran very much on feel.
The first 2.5 miles were all uphill. I felt very comfortable even though I was running faster than I thought I should. After a downhill section it climbed again upto the first village. A short section across a field and then another climb. This was a long hill but this was when I knew I was going well. I was passing people steadily all the way up. Through the second village where it just kept rolling up and down. Then off road for a trip through a woodland. This was probably easier than expected as the ground was frozen. Looped back through the vilaage and then on a gradual descent. I was picking up speed here but trying to be sensible judging my pace against those around me. This was where I skidded on some ice.
Got to the 9 mile marker and turned to head uphill straight into a headwind. This was horrible. Uphill for about 0.5 miles and then down again before the beast of a climb. I found myself trying to slow down before I hit this climb.
The climb was on the most exposed part of the course and the wind was whipping across the course. It was very cold. But again I felt really good so I just pushed hard and started passing peple out. There is something nice about passing people on steep hills.
Got to the top, a quick but short descent back to the first village and then another climb.
I decided at this point that I would not look at teh watch but knew that a good time was on so I began to pick up the pace as there was about 2.5 miles left. It was a case of focussing on the people ahead of me and reeling them in.
The last mile was tough. I was tired. It was on gravel and quite twisty. The finsih was on an uphill part of the narrow path and I found a little bit more to pass out 2 more people.
I was chatting with a chap who has been racing for over 30 years and he said this was the worst conditions he has ever run in.
So my split times were as follows :
1 - 8:12min; 2 - 8:11 min; 3 - 7:48 min; 4 - 8:05 min; 5 - 7:57 min; 6 - 7:50 min;
7 - 7:39 min; 8 - 7:31 min; 9 - 7:34 min; 10 - 7:49 min; 11 - 7:34 min ;
12 - 7:10 min; 13 - 7:07 min; 0.14 - 0:52 min (6:24min/mile)
Am really pleased with this.
Now need to go and soak the feet as they are a little tender in places.
I WANT MANFLU!! I WANT MANFLU!!
That was seriously good Carl. Many Congrats. Impressive stats.
Now excuse me I need to go back to the second half of the rugby and shouting at the tv.
Wow, wow, wow, Carl - massive congratulations - you're right about nailing that! That is a stupendous effort, and it looks by your splits that you were very much in control the whole way around. I think, in some ways, the fact you were able to rest a little bit after the manflu meant your body was ready for this and it's certainly a great confidence booster.
I have another HM next week, I will have you as my inspiration. I was out there today on the south coast and the conditions were foul - biting wind into my face the whole time and bitterly cold. I managed 12 miles at 9.15 pace which I was pretty pleased with, but I've got a long way to go until I manage a 1.41.
Hope those feet are feeling a little better!
Hannah - thanks. It was so so cold out there. Very few runners in a field of just over 500 braved the conditions in shorts and t-shirt. I even think Spoons who claims always to be hot would have been cold. The vast majority had running tights, 2 tops, gloves and hat. Even with my gloves my hands were frozen by the time I got to the finish. The wind over the last few miles was horrible.
I am still smiling with an average pace of 7:43 min/mile. Just shows that if the base is there a few missed sessions are not the end of the world.
Great long run Ricky - enjoy the cutback week.
Oirish - good run and sorting the gels out
Carl - perfect racing there. Well done sir. I knew you would do it.
Great weekend all round gang. Everything is going to plan
On the subject of gels. Tried out SIS isogels today. Only had the one at 7 miles. Went down easily and must say I think it is the best I have ever had. Was almost like water. Must have helped.
Carl - marathon pace. How does around 8:30 sound? Try and stay between 8:25 and 8:35. What did you have in mind?
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