RW Forum Six – Sub 2.50 Kier with Parkrunfan

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24/02/2013 at 11:47

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Edited: 24/02/2013 at 12:38
24/02/2013 at 12:39
Minni wrote (see)
Oops - I thought it was last night! I was thinking about you in bed. Now I'll have to do it all again tonight!

If I'd read that whilst running I might have been motivated to carry on for a 6th lap! 

How were the Nationals PRF?

You know you want to Fraser 

Start time was at 6pm last night. The route was very near to the north coast of Kent an with the wind blowing from the north it was blody cold. Lots of snow flurries. I normally run in a t-shirt with a fleece over the top, but due to the cold I decided to run in a long sleeve compression top rather than the tshirt. Also I noticed most people had loads of layers and all had a waterproof top over their layers, so I put on my goretex jacket as well. A good move.

Set off by the bang of a fire work and 2 guys sped off like rockets - must have been close to 8m/m. I ran with a group at 9m/m for the first mile, then bridged up to a group of 3 others in 3rd place and seen the average speed overall was 8.30m/m. However as we got chatting the pace dropped at was 8.45m/m when I took a toilet break at the 5m mark. I caught them up quite comfortably and decided to press on at the same pace so was all by myself at the end of lap 1. Although unsure of running the reminaing 27m by myself I thought it would be good mental training and was probably the only way I could hit my target of between 8 - 8.30m/m pace. (6.6m - ave 8.35m/m overall). 

I took a 500ml bottle of water and sipped this whilst running into the wind. Pace dropping all the time and pulse arond 155, which is close to my marathon bpm of 162, but it felt comfortable. Half way round the 2nd lap and I had passed the guy in 2nd and spotted the leader a couple of minutes ahead. Another bottle of water and jellybabies completed the lap - (13.1 - ave 8.12m/m)

I stopped at my car to grap a 750ml bottle of SIS Go and a gel and sipped this over the entire 3rd lap. Getting close to the leader, whilst running on tarmac and concrete road I turned my head torch off. I could see by the beam of his light that he kept looking over his shoulder at every turn, so was quite pleased to be able to get within 100m of him before hitting a rougher mud track section where I needed to turn on my torch. I had a few wrds with him, but he had headphones in and didn't seem to want to talk, so I ran on. At this point my ave pace for the run was 8.10m/m and I could tell the the previous leader was trying to keep me in sight. To break him I turned off my torch and ran faster so my overall pace dropped to 8.05 by the end of the lap. When I looked round at the next rought section (where everyone needed to have their torches on) he was nowhere in sight. - (19.7 - ave 8.05m/m)

At the start of the 4th lap I picked up another 2 gels and 750ml bottle of GO from my car, but felt quite bloated and sick. I think I had taken on a bit too much over the previous lap. I didn't take another gel in the end and left the bottle with a marshall at the start of a loop and picked it up at the end of the lop - half way through the lap. Pace dropping slightly, but not by much. It was strange to catch people. From a distance it looked as if they were flying along, on a bike rather than running. But on passing them they were hardly moving and I soon left them behind. However this wierd perception of speed also meant I was sure I was being chased down when it was actually a runner whom I had just passed. - (26.3 - ave 8.09m/m)

Edited: 24/02/2013 at 12:39
24/02/2013 at 12:40

Pleased to get onto lap 5 and now catching and passing lots of runners. Despite the biting snow, lots of positive coments shared. I took tme to stop and thank all the marshalls. Although I was wary of injury and over-tiring myself wilst running beyond 26.2 miles, I also wated to avoid being caught and get the benefits fo finishing strongly. Knowing the course, the way round the puddles, the long stretches of concrete road and odd pot holes on the final stretch now helped a lot and I finally crossed the line in 4hr 32min for 32.75m - 8.13m/m.

After 2 bowls of hot soup and getting changed into warmer clothes and picking up a small winners trophy, there was still no sign of the 2nd placed runner, so I drove home, ran a bath and went to bed. 

Usual post marathon tired legs today - stairs are an issue, but no blisters, niggles and I think I might have found a new hobby in Ultra running. 

24/02/2013 at 12:57

Great run their Keir. I was a bit worried when I started reading as you said you may have run a 6th lap and I thought that you had dropped out after 5 of 6 and the more I read, the faster you seemed to go and the more it became a race and not jut a MP+60 run, but all turned out well.

Any thoughts on this versus the Kent Coastal you did before Abo? Those seemed closer (I guess this is 8 weeks out and that was maybe 5 or 6 weeks)

24/02/2013 at 13:14

Great report Keir - and an even better performance.

Make sure you recover well - I'm sure it will have helped a lot once the training benefit comes through. Where was it run?

TR
24/02/2013 at 13:18

Keir - winner winner chicken dinner ! (its what my youngsest says anyway). Top of the Podium ! FF be wise for a while now though.

24/02/2013 at 13:23

It was at Chislet - near Herne bay and Canterbury DS2.

True PMJ. It did become a race mentally, but that helped to pass the time. However if someone had caught me on that final lap I would have let them go. Bigger picture of training without too much fatigue and remaining between 8 - 8.30 (MP + 90 - 120sec) was the priority. 

I feel a bit stiffer in my legs than I did after the Kent Coastal (MP + 55sec), but the weather and distance could be partly responsible for that. I have a progressive 20m at Thanet next weekend and had planned a 26.2 training run 4 weeks out, but will consult with PRF closer to the time about whether this run is needed. 

24/02/2013 at 13:24

ok TR

24/02/2013 at 14:49

Keir - whoop whoop chicken soup! (as my son says!)  Great report and great race!  So exciting.  Love the tactics of switching the torch on and off!  Very well done.  I might think about you in bed again tonight.

24/02/2013 at 15:05

Ah just seen Keir's report. The torch tactic is a good idea and is used at the pointy end of very big races.  Fuelling strategy seems to have gone well. 4h32 for 33m sounds about right, very similar to my pace over similar distance so that must mean Keir was not going flat out and should have plenty left in the tank for the real goal mara.  50 miler next? 

PMJ are you considering the Kent Coastal? It can be quite a gruelling race, not a fast course.

24/02/2013 at 15:35

Keir - that's a blinding run, well done. I ran a bit of that coastline yesterday morning and i can vouch for the severity of that North Easterly

Edited: 24/02/2013 at 15:35
24/02/2013 at 15:49

Keir - Great report and it seems a perfect execution of what we were looking for.

Two wins already in this build up then, we're going to have to start calling you Champ

There are no mentions of 'digging deep' or having to dredge the deep mental resources, so I dont think you're going to find the recovery too bad at all. There is nothing magical about 26.2 in the sense that once you go past it there is significantly more damage, that is only the case if close to maximum pace.

I think your question about the 26 four weeks out is very optional after that and I'd probably be inclined to cap long runs in the 20-22 region now for the rest of the run in. Just concentrate on using LSRs to promote efficient fat burning, theres no need to go overly long for that.

Just play it by ear with easy runs here and there for the next few days and then pick it up again when you're feeling strong again but really good boost to your training in the bag there. Great confidence building stuff, well done .

24/02/2013 at 15:51
Poacher wrote (see)

PMJ are you considering the Kent Coastal? It can be quite a gruelling race, not a fast course.

No plans yet. Rough idea is the Newcastle Town Moor marathonat the end of October. No 20 milers roundabouts (don't seem to be autumn 20s) then to race so won't be doing one, so need to work out if I do a marathon easy or a long solo run etc. May do the Chiltern marathon: LDWA and just £5 to enter so nice low beat easy one. http://www.chilternmarathon.org.uk/

24/02/2013 at 18:38
Monster stuff Keir. Gala gala chicken tikka masala ( as I'm sure no one has ever said). Great experience and fantastic for mental toughness.

That's quite enough of that sort of thing now.
24/02/2013 at 19:06

Well done Keir.  Excellent win!!

24/02/2013 at 19:28
Frazerelli wrote (see)
Monster stuff Keir. Gala gala chicken tikka masala ( as I'm sure no one has ever said).

Google:  No results found for "Gala gala chicken tikka masala".

24/02/2013 at 19:39
Do I get a prize?
24/02/2013 at 20:00

Maybe, but I bet it won't be as shiney as mine. 

http://s4.runnersworld.co.uk/members/images/521453/gallery/p1130343.gif?width=350

 

24/02/2013 at 20:07

That is the exact definition of "small winners trophy". Size doesn't matter though, a win is always a win.

24/02/2013 at 20:27

And after all, ashtrays will be in very much in demand when all that nonsense about smoking being unhealthy is disproved

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