Sub 3h15

For anyone trying to crack the 3h15 barrier anywhere in the world

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22/05/2012 at 01:56

Sorry to hear Ant is benched currently but there is hope with immediate action and cross-training (I know it is not the same though). Can you channel your energies into becoming even more of a beef-cake than you already are?  (I have seen your recent race pics!)

I see Jools raced a great 10K blind and Speedy ran a good 5K. I agree that with a number and competition, the same pace and some for your 10K should be fine.  10K is a funny distance isn't it?  I raced my first every 12K yesterday and had great fun.  The racing scene is turning out to be quite a lot of fun here!

<span style="font-family: Arial, Verdana, Helvetica, sans-serif; color: #000000; line-height: normal;"><span class="Apple-style-span" style="font-family: Helvetica;"><span style="font-size: xx-small;">BAY TO BREAKERS REPORT

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<span style="font-size: x-small;"><span class="Apple-style-span" style="font-family: Helvetica;">I had a very short night's sleep as we hosted a dinner party the previous night.  After barely 4 hours sleep I was up on race morning. I ate the banana I had waiting for me and then got dressed as quietly as possible so as not to wake anyone, then crept downstairs for my morning appointment with Mr WC.  One obligatory George III later (hurray!) and I was leaving the house to jump into the car.  I had decided to drive to a point roughly 3 miles away from the start and 4 miles away from the end so I could warm up and warm down for and from the race bringing the total to around 15 miles for the day. As I get older I find it takes me a good few miles to get into my stride.  The sun was rising and promised to be a beautiful day as I set off from where I parked the car.  There is something really beautiful about running first thing in the morning when nobody is about but the sun is peeping over the horizon.  As I approached the start area, I found my way to the seeded pen where I could mingle with the elites and not have to battle for use of the porta-loos.  I had decided not to bring anything except the car key and my phone (so I could take photos after the race) which I had tucked snugly in a newly acquired SPI belt which worked beautifully and I can highly recommend. Oh, and my inhaler as my asthma is playing up.<span class="Apple-style-span" style="font-family: Helvetica;">
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<span class="Apple-style-span" style="font-family: Helvetica;">After Pit Stop No 1, I spotted Bob Anderson who is the man who started Runner's World and said hello and had my photo taken with him (lovely man).  I watched some flying tortillas and then chatted with a man named Brian whom I recognised from the Oakland 5K (he had come 3rd) and asked him a bit about the course as he has run it many times.  I went for Pit Stop No 2 (further reducing all unnecessary weight) and then did some drills as I waited in the pen area.  I was fortunate to recognise the incredibly talented Ethiopian, Mamitu Daska, and asked her what time she was hoping to run. She said 39 minutes which sounded so impressive as she didn't hesitate (and she delivered in the end!) and had my photo taken with her by a Kenyan.  I would have liked to have my photo taken with all the elites but managed to hold myself back.  They really are an incredible sight to behold with their tiny but long and muscly limbs.<span class="Apple-style-span" style="font-family: Helvetica;">
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22/05/2012 at 02:03


The elite women went off first and we followed 5 minutes later with the elite men.  I kept up with a couple of female club centipedes for the first couple of miles (6:20, 6:19) but soon lost them when we arrived at the Hayes Street hills.  Oh. My. Goodness. I definitely need to work on my hillwork as I suffered a lot at this point!  I dropped to 7:31 pace for mile 3.  When I reached the top it took me a couple of miles until I felt my legs returning to me (6:52, 6:32). All I remember is following a man dressed as Wally from Where's Wally JUGGLING and thinking, "I can't be beaten by a man who is juggling!".  The crowd support was fantastic the entire way and once we reached the Golden Gate Park which was absolutely stunning on such a gorgeous day, I felt my leg speed coming back to me and managed to pick up my cadence once more (6:12, 6:11).  After that it was a case of pushing as hard as I could until the end (5:45), finishing in 49:11 (6:30 pace for 7.5 miles).  I was overtaken by Super Girl just towards the end which bothered me a bit but it turns out she is 16 years my junior and also runs for a local female elite racing squad I want to join so that is OK after all.  I was also overtaken by the Google centipede but I chatted to Brian again at the end and he told me they have a lot of competitive runners so that it OK again.  I was 30th female overall and 8th in my age category (30-39).

All in all, it was probably the most fun I have had racing so far.  I get the impression that the racing scene here is a lot of fun and am starting to look forward to planning my next year or so of races and seeing an improvement as I accumulate race experience.  After finishing, I did a warm down back along the course and took some photos of the rather horrendous nude runners as promised to friends back in the UK.  Without exception they were all hideous and best left covered up but after the race, I read some reports that stated that the first nude finisher finished in 50+ mins (not terribly fast) so maybe there is something to be gained by doing it after all...

Now if anyone is kind enough to help post some photos, could you PM me your email address please? (Minni?) 

Edited: 22/05/2012 at 02:14
22/05/2012 at 05:45

OK, I tried the tree link thingy and cannot post photos myself.... <luddite>

22/05/2012 at 06:23

SD - good to see you're running again.
RJ - pleased to hear you're in top shape for Sunday.
Ant - sorry to hear you're on the bench, but sounds like it will be sorted out once and for all. Hope you can keep the aerobic fitness in the meantime.
SJ - glad you're on the mend.
Jools - I've had an email but no tickets yet.
Lorenzo - sounds like you've been busy. When you said you'd been out on your bike, I didn't realise you had nipped over to Le Mans
Mennania - take it easy.
MsE - well done, sounds like a great race; nice report too. I know what you mean about running all on your own as the sun is rising... can't beat it.
3 easy miles for me this morning.

22/05/2012 at 07:09
Still waiting for my tickets as well. Have made a note in my diary to get on the website at 11.00 on 29 May and try and snap up some more tickets, along with getting tickets for the Box Hill section the bike ride.

Martin - it was you who was picked to be a torch bearer wasn't it? When's your leg of the relay?

Great report from MsE and stoking performance as well. Saw the photo (mightily impressive) and video on FB.

3 miles at 6:50ish pace this morning sandwiched between a warm up and cool down. Just trying to keep ticking over in between cycling (tomorrow) and squash on Thursday. I've entered the Greensand Marathon (end October) but it's definitely not a PB course. Sounds like 4 hours would be an impressive time.

It sounds terribly "name dropping" but following my trip to Chelsea yesterday, I'm going to the Buckingham Palace Garden Party today! Very excited about it.
22/05/2012 at 09:34
Lorenzo wrote (see)
It sounds terribly "name dropping" but following my trip to Chelsea yesterday, I'm going to the Buckingham Palace Garden Party today! Very excited about it.

I'm doing reps nearby at lunchtime: I am sure you have time to join me and then get back to see Liz and Phil afterwards.

22/05/2012 at 09:54

Mind if I join you on the bench, Ant?  After 4 months of trying to "manage" the knee injury, including the ill-fated Boston campaign, I've decided to stop running until its healed. Maybe I'll be lucky and a fortnight will do it - in which case it would prove my stupidity in trying to keep going ! 
Nice race/report, MsE

22/05/2012 at 10:35

Top quality racing and report MsE. I have a sneaking suspicion you're falling for the charms of those enthusiastic West coast types. Were the naked runners hard bodied gym types or more the ageing hippy look complete with wobbly bits ? That strongly influences how keen I am to see the photos. Is it legal there then ? Is the "Google centipede" a fancy dresser ???

The torch seems to be a pretty big deal - hope you're ready for your moment of Rock Star fame PurpleM

Much as I like the idea of running alone with the rising sun I like sleeping too much. I wish it wasn;t the case but it is. Humph.

Prob wise to get yourself sorted definitvely Birch. Hope it heals rapidly for you and Snr Ant

Don't disgrace yourself using the wrong fork at Buckers Lozza. Will you be parking your caravan at the gates

Not much running this week up here. Let the carb fest start in a couple of days !!


22/05/2012 at 10:45
Sorry to hear of the injury Ant.

Great racing MsE.

The Edinburgh 3 are all looking in good shape.

Slokey I bought myself a giant TCR on the cycle scheme last year. Unfortunately after a couple of months a crack appeared near the bottom bracket (ally frame). Giant sent a new frame out pretty quick and my luck was in as they had sent a carbon frame by mistake. A little bit of wheeling and dealing from the local bike shop and some new forks to make it all compatible, I managed to get a pretty decent upgrade.
That's the advantage of using the local shop as opposed to the internet companies like ribble and planet x.
I was advised to try loads and get the best frame possible as you can upgrade the rest if you want. And have the money!

I went out for a ride yesterday with a couple of serious bike guys from work. I usually hold my own and give them a good run for their money, but five months of dedicated marathon training has seriously affected my bike legs and they completely lost me. Now the suns shinning I'm going to have to get some decent miles in on the bike.
22/05/2012 at 12:10

Lots of taper talk from those running Edinburgh.

I have just under 3 weeks to go now before my first and need to get my taper right. The plan was for 90% (this week), 60%, and 30% of mileage, maintaining frequency / intensity.  I am tempted to err on the side of caution and do any speedier sessions at my half marathon pace .

Had my last Long Run at the weekend. 23 miles, and did a 12 mile stint in the middle at 7:20 pace. Think I averaged 7:38 for the run, so I will need to think back to that to keep some confidence.

I was planning a 12 - 16 miler this weekend, and an 8 - 10 miler the weekend before the race.

Doing a tempo tun today, and after that will do easy / MP runs during the week.

Does that sound about right?


22/05/2012 at 13:42

also-ran. Sounds pretty good to me. Err on the side of undercooking espec in the last week. For instance on Sun I'd planned 10 but felt out of sorts and just did 8. It's all about doing things to reinforce a positve state of mind since there's going to be mo true training benefit at this stage.Personally I've done very little above MP in last 2 weeks

I'm doing 8 today with 4 * 1 mile @MP, 5 (or less) with strides tomorrow, 3 Thurs, none Fri and 15-20 min jog Sat am.  Did nothing yesterday Try and really nail MP and lock it in so it feels natural. I find trying to link MP to a specific song in my head helps

Can't participate in the bike porn chat I'm afraid....

22/05/2012 at 14:07

Nice work MsE.  You're really flying at the moment and another great result.

We're not at all jealous Scooby and Lozenro.  Give me junction 11 of the M4 anyday

Fizz for me today after struggling with my right adductor for the last week and a half.  After much strenous prodding, poking, pulling and pushing I feel much improved.   The root of the trouble is the Sacro-Tuberous Ligament which in a low percentage of people (of which I am one) also attaches in the hamstring instead of just to the Illium. When running slowly when the elasticity of the muscle is not involved and I am using more the strength of the muscle, it pulls up my back pulling all sorts of other things out.

The good news is that I should be OK for Comrades.  The bad news is that he suggested to run faster. Not really what I wanted to hear as I attempt my first ultra. Initial reaction is to go for it and have more frequent walk breaks. He recommended that I would be a lot better off to run faster/ walk more frequently than slow run/ walk less or even just continous plodding.

He also recomended to cut the volume of my taper and increase the intensity.  I've just been out for 5.5 miles at 7:00m/m and the leg feels OK.

Flying to South Africa on friday evening and then spend until Thursday at my wife's family farm, before heading down to Durban on Thursday for the race on Sunday  3rd June.

Also got my 15 years service award today along with £750 toward my race expenses.  

Edited: 22/05/2012 at 14:08
22/05/2012 at 14:50

Hope the Edinburgh crew enjoy the taper. As Fraser says, err on the easy side if you have to err.

Bike It, remember that just as we are haivng the one and only sunny day here, it is getting close to mid winter in South Africe so be sure to pack a long sleeve top.

Did my reps on a scorching track, summer is really here! The pace was arrived at using an ambitious 5k target of 17:30 which is 84, came out as 81, 78, 81, 78, 77, 77, 76, 76, 77, 77 so average of 77.8. Wind made the first few a bit hard to judge as half the track wa sheadwind and half was tailwind and I was doiugn 400, then 200 walk/jog so the next rep had the wind in reverse. My Garmin actually has the 76s at sub 5 minute/mile pace, first tiem I have seemn a 4.xx for a long while.

22/05/2012 at 15:06
Hotel just mailed me to say they've cancelled my reservation for Saturday night WTF!?
Phoned them and after initially suggesting that I would have to pay a cancellation fee!!!! Which drew some colourful language from me they conceded that the hotel had cancelled because they had double booked me - it was the "system's" fault - grrrrr

Booking website to never use :
22/05/2012 at 15:07
Great report MsE by the way
22/05/2012 at 15:40

WTF Slokey?    can you get in anywhere else?


22/05/2012 at 16:32
Bummer on your hotel predicament, slokey!

Reps for me today along the canal , 6 x 800m with 90 secs jog . They came out as 5.51, 5.55, 5.52, 5.58, 6.03 and 5.59 min mile pace. A little too quick to start with and was struggling towards the end.
I always record my reps to m/mile pace as opposed to time as that is the only way it makes sense to me.

Also because of time factor of a lunch time run, I'm only able to get about 1.5 miles warm up. What is the thread wisdom on optimal warm up for reps and short races like a 5k?
22/05/2012 at 18:21
My lovely wife has managed to book me into a different hotel - bit more expensive and 1 mile from start rather than the 10yards from start that I was earlier today but.... could have been worse!
22/05/2012 at 19:17
Don't panic Slokey, calm is the order of the day
Nice work MsE and a cracking report
Ant - at least you know what it is, have you used orthotics before? They tend to be black rather than orange but that's a small price to pay if it sorts you out
Lorenzo - we were at Chelsea today, loved the caravan garden, very live-able and nicely designed.
Bike It - safe trip, come back with the best medal you can. The "run faster walk more frequently" idea is very interesting. Making it work with a very hilly course will be interesting too!
Birch - rest sounds like the right idea. Put your feet up, lie back and think about Wellesley College

Miles this month - 57. Very lazy but nice to have a break after 6 months of toil.
22/05/2012 at 19:42

Moof, I do 2 to 3 miles warm up for a 5k. Sometimes I actually run the whole course as a warm up: if you take it at the right pace it is helpful, You also need a few strides immediately befoe the start just to get the leg speed and the heart rate up.

BOTF, you got a name check on the parkrun show this week.

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