Posted: 18/03/2015 at 17:44
Great running sk ,you sound ready for London
I know what you mean about mowzer, i read through her reports and she's chatted then had some cake here & a cup of tea there, bit of shopping etc and still does a decent time and then repeats it the next day, seemingly every weekend. The mind boggles.
30km is plenty mamafox, I'm with you on the round numbers.
Had a great long weekend in Barca, much prefer running to spectating as I did 2 years ago, esp when it all goes well. Arrived on the Friday night & met up with my brother for a spot of dinner, stuck to a glass (maybe 2) of wine. Expo was non eventful, but my plan of buying shotbloks came unstuck as nowhere had them. Bought something similar which turned out fine.
Half 8 start & Hotel breakfast from 8-10 was an issue! ,wasn't sure whether to head out for a wander at half 5 to try and find something or just grab a few things from the shop. SO in the end I just bought some digestives with muesli / bananas and an energy bar. So not my usual breakfast but it's all calories right!
Met up with my brother and we headed off to the start, with plenty of time to spare. No queues for the toilets which was great and pens easy to get into. Brothers Garmin decided not to turn on, and I knew straight away that the probable cause was the top half coming away from the bottom (common on 205/305's), the wife had some plasters on her so a quick bodge and he was up and running . The pens go off in stages, so you hear a roar and shuffle forward a bit, stop then another roar and repeat. Soon enough we were off, 4:19 was the rough plan so somewhere around 9:45's would be fine.
First 5 were straightforward enough, got into a nice relaxed rhythm, 9:40,9:38,9:22,9:17,9:41. Crowd and bands were great to distract from the miles ahead & I'm already breaking everything down into little chunks. Another mile and that's 10k, add a parkrun and then into double figures, then halfway etc etc. I switch between miles/km to keep my mind occupied.
I found that on any downhills if I stretched out a bit, and just lengthen the stride really seemed to help, it was almost like a little recovery so I'll remember that & also on uphills, don't worry about pace just conserve energy. Amazing how much all the little things help, esp when all put together. Halfway point is on an out and back, never nice at the start of these when you see the faster runners 4 or 5km in front of you but always enjoyable on the other side. Really feeling quite good now, and from halfway to 21 was very enjoyable. My right calf threatened to cramp but never got any worse, and really tired for the last 3 miles but no way was I walking, too close now.. Last mile is slightly uphill and then a left turn takes you into the finishing straight. A little confusing as to where the finish line actually is but then I see the clock. 4:07 on the garmin, I'll take that
Here's me taking recovery very seriously (Rest, Ice, Cava, Elevation)