Training: Weeks 5 & 6

Oh boy, what a couple of weeks. As I mentioned in my last training update, my race addiction can cause quite a few issues for my training, and this was never more evident than in the last fourteen days. When I opted to train to improve my 10k time, rather than my half-marathon time, it was a two-pronged decision. Part of it was the desire to have a really good go at the distance that I just hadn’t focused on last year. The other was the vague idea that 10k training would be less intense, at a time when I had a small baby to look after, and a wife looking to get back into exercise routines herself.

What a clanger.

Had I actually looked at the 10k plan I was aiming to follow, or in fact engaged my brain and thought about things, I’d have realised that 10k training more or less followed the same pattern as the HM training I’d done, but included more speed-work. So in essence, similar mileage, but more hard workouts. So, basically, at least as hard, if not actually slightly harder. Anyway, less about my stupid decisions, and more about… well… my other stupid decisions:

Week 5, coming off the back of a recovery week was meant to start with a general aerobic run with hill sprints and 100m strides on the Tuesday, before the traditional endurance run the next day. And so, we reached the first issue. The Haselbury Trail 10k, a Wednesday night race. As is now traditional, the speed-work was cancelled, and replaced with a seven-mile meander along a route inspired by the Hurtle, one of the races that our club puts on. I hadn’t really felt like running at all, but was happy enough that I’d managed to get a run done, and that it was pretty close to the right distance.

I’ve written plenty about the Haselbury Trail in the race report blog post, but in summary, I was really happy with it. Despite some awful conditions, I ran my quickest time on the course, and even managed to add some distance before and after the run to make the day up to nine miles in total, keeping me on track for my weekly mileage target.

Unfortunately, despite my good start to the week, the tail-end was subject to more disruption – we were heading up to London to watch the athletics on Friday evening, so my Friday speed-work (5 x 1000m) was not going to happen. So, still aching from my race, I headed out early on Friday for a gentle 3.5 mile run around the river and canal, which was a pretty ‘nothing’ run. We then spent the rest of Friday clocking up more and more steps; we had to stand for most of the train journey to London, and then walked from Piccadilly Circus to our hotel in Tower Hill. We then turned out to be in the very back row at the athletics, and so built up even more steps going up and down the stairs to our seats and back a few times. Then, after watching Mo win the 10,000m (Go Mo!) we got back to our hotel room after 11 (late for us).

Just a casual 26:49 10k…

All of this was great preparation for Mile End parkrun – in the absence of my intervals the day before, I decided that it would be a good idea to make this an ‘effort’ parkrun. I clocked 19:44; my second-fastest parkrun time ever, on a slightly undulating course; you can read more about it here. I was really happy with my time, and although it didn’t serve quite the same training purpose as the planned intervals, I felt good about getting a quicker workout in.

Sunday’s long run was an opportunity to run on a few roads that I hadn’t explored before to the east of Taunton – I find solitary long runs pretty tough at times, and so I like to find ways to motivate myself and keep myself distracted – in this case it was expanding my VeloViewer ‘largest square’. Basically, every map grid that you run in is highlighted, so I was exploring some new squares! It’s a bit sad and geeky, but it keeps me interested! The run itself was 11.7 miles at 8:34 min/mi, a decent but not spectacular run.

My VeloViewer square.

Week 5: Target 37 mi, actual 36 mi

Another week, another race to mess with the plan! It was back to the Yeovilton 5k in Week 6. In Week 2, I’d ran 19:46, which had given me a big mental boost, and I was hoping for another this time around. My head wasn’t really in the game to start the week though, and my Tuesday run ended up being a very late evening plod around at 9:19 min/mi. I think the combined efforts of the Haselbury Trail and Mile End parkrun had really worn me out. With that in mind, I was really struggling with whether to go to the Yeovilton race. I was down on my weekly mileage, and doing the 5k race would only make that worse. I ummm-ed and I ahhh-ed, and I made and re-made the decision a few times before ultimately deciding to go.

I’m glad I did. As I knew, my weekly mileage suffered, but I ran 19:17, only four seconds slower than my PB set last September. The race gave me great confidence for how my training is going. I managed to tag on a decent length warm-up and cool down to minimise the damage to my weekly target.

Bizarrely, considering that I was feeling wiped out after so many race efforts, I opted to stick with my lactate threshold run on the Friday – cruise intervals; 12 mins/12 mins/10 mins at 6:40/6:40/6:38 pace. As I did for most of last year, I ran this along the canal, and was really happy with the effort I managed after a tough period of training. A gentle recovery run on Saturday evening was followed the next morning by a 12.3 mile long run with the club. I didn’t feel up for a solitary long run, so took the opportunity to do our club’s regular Sunday run. Although the pace wasn’t quite what I’d have done on my own, I didn’t regret the decision at all – it was lovely to be able to chat to friends all the way around, and made the distance feel like nothing at all.

A decent lactate threshold workout.

Week 6: Target 39 mi, actual 37.2 mi

I was disappointed to be short on mileage both weeks, but given that I had races both weeks, and some other disruptions too, I’m not too bothered in all honesty. My training is clearly heading in the right direction; both the races and the speed sessions show me this. Six weeks marks halfway through the plan, and the second half is much less congested – I’ve got a 10k race on Sunday of week 8, but that coincides with a planned 5k tune-up race, so not too much tweaking should be needed, and then the next Yeovilton race will be in week 10 or 11. I’m hoping to be able to get in a lot more of the planned speed workouts, and hopefully with less alterations, my body will benefit from the planned rest and recovery periods!

parkrun at home: Longrun Meadow

The time had come for something both familiar and a little bit new – running at my home parkrun of Longrun Meadow. I’d last run there on Christmas Eve, splashing in every puddle on the course before starting my running maternity leave. As it happens, that was the last day that the old anti-clockwise course was used. Hence the new-to-me part.

Longrun Meadow parkrun is based in Taunton, in a green area that you may be able to guess the name of. Taunton has excellent travel links and so the parkrun is easy to get to. For us, the journey is typically a mile’s walk along the river. Today we were running a little late though (shocking how that happens with 2 small children!) and drove over. There’s parking available by Castle School, and quite a few people also park at Tesco. It’s also an easy cycle and doable walk from either the train station or the middle of town.

Once you enter the meadow from either Castle School direction or French Weir park it’s pretty obvious where you’re heading, due to the very visible Oak Barn. Those requiring pre-run facilities should head to the COACH building in French Weir park. Hoodies and water bottles are typically left on the various tables and benches in the barn.

The barn really is easy to spot!

I’ll be honest, I didn’t hear much of the run briefing today. There’s no megaphone and so you have to make sure to stand very close in to the barn to hear. A combination of handing over children to Ben, and chatting to club friend Eliza, meant that I was too far back. Still, it was pretty obvious when we needed to make our way to the start line. Something that I have only seen at Longrun Meadow, which may throw regular tourists a little, is that the first timers’ briefing is held AFTER the main briefing, once returning runners have been sent to the start.

There are two routes to the cycle path start – one follows the path and one cuts across the grass. If you’re at the faster end, cut across the grass otherwise you’ll get stuck too far back. I obviously opted for following the path. As with most path starts, those towards the back are a little distance from the start line, but as long as you’re in roughly the right place it’s fine. I was very pleased to hear the air horn that marked the start (so many starts can’t be heard at the back) and we were quickly off.

Other than the disorientation of going the ‘wrong’ way, the first thing I noticed was that I’d started my watch as a normal run, rather than the 3 min run/1 min walk workout I was supposed to select. My immediate thought was that this was a sign I should run the whole thing. Very quickly followed by remembering I am trying to re-build my body, not nuke it. So manual intervals it would have to be.

Starting out with friends

After the short section on tarmac (during which I waved to Ben and the children), the surface changes to the gravel path surface that makes up most of the course. We slowed dramatically to go over a narrow bridge (which is currently missing a fence on one side and so I’m guessing this was slower than normal). Soon after, there’s a quick dodge left and then right through some big gates. These are open first lap to avoid another bottleneck point.

The path then opens up a bit for a nice straight section, at the end of which you turn left and the surface changes to bark. Congestion struck again here as the usable space was only about 2 people wide, and a few times I found myself behind a pair running together. The annoying thing with run/walking is that you can sometimes struggle to overtake the same people on multiple occasions. The surface changes back to the gravel path but the width stays pretty similar for the other 2.5 sides of the square that take you almost back to the end of the straight bit.

A left turn takes you onto the beginning of a more twisty-turny section, and my favourite bit of the course. This is the bit most prone to puddles! There were a few good ones today, but sadly I was wearing my road shoes (the rest of the course was in good condition) and so didn’t splash. The path opens back up a little and then, after a bridge by a hedge, you suddenly find yourself back near the barn.

Excited that I hadn’t been lapped, I made my way through the best supported section (as basically everyone that isn’t a marshal is hanging round the barn area). A very small up takes you back onto the tarmac cycle path to start lap 2. Which is much the same as lap 1, but less congested and finishes earlier.

I was unsure how I’d find the 3/1 run/walk, but it went pretty well. I was careful not to push too hard and so managed to keep enough in the tank for a faster finish, which is a very satisfying way to end a parkrun.

Strong enough to finish on one leg

After getting my finishing token I was at the back of a big queue, as the funnel continues for most of the way to the barcode scanners. I opted to duck out of this to get water, although one well-meaning volunteer did tell me I should stay in order (which, if you haven’t got your finish token yet, you really must). After rehydrating and chatting to a few people, Lani helped me get scanned and then insisted we head off to the swings (apparently she’d been asking for quite some time…).

The adjacent French Weir park has great playparks for children big and small, and we also paid a visit to The Weir cafe in COACH for some much-needed refreshment.

This has been the weirdest parkrun post for me to write, as it’s completely different talking about an event I’ve run 45 times and attended many more. For example, I know that some Run Directors aren’t hampered by the lack of megaphone. I know that I preferred the course the old way round, but I also know that the congestion used to be horrendous. When you visit different parkruns you get a snapshot of how they are on that day for your pace. Over time you inevitably start comparing your home event to the best bits of all the others you’ve visited.

But I’m lucky that my home event has an interesting enough course, and a dedicated core team that really believe in it. I’m also lucky to live in the heart of a region with truly beautiful and varied events to visit. The question is, where to next?

Photo credits to Kevin Dunn, via Facebook.

Acquiring focus, a training update

After a few races catch-ups, it’s probably time I focused on my training; what I’m doing, why I’m doing it, and whether it is working. As I’ve mentioned a few times in my race reports, despite Lolly doing all the hard work, the arrival of our second child had quite a detrimental effect on my running. This wasn’t helped by a sinus infection that I caught around the same time. The two combined meant that after a pretty decent March, in which I ran 100 miles and set competitive times in both The Big Cheese and the Butleigh MT 10k, April was pretty awful: eight runs, for a total distance of 40 miles.

May and June were both huge improvements, with me finishing just short of 100 miles both months, but I was getting a bit demoralised by my slower race times. The 20:48 at Yeovilton in May was particularly difficult to take, despite the fact that I had known I was going to be off the pace. There are excuses I can tag to some of them as well; Wells and the Steeplechase were both on hot days, the Quantock Beast came at the end of a week when I’d been a bit off-colour anyway. Despite this, and the fact that I knew my pace would come back with time and training, I felt I needed some more structure to my running.

So, I turned back to the source of last year’s improvements: Pfitzinger and Latter’s Faster Road Running. After a bit of deliberation, I opted to follow a 10k plan. My 10k PB is serious lagging behind my 5k and HM efforts, and sub-40 is my next major milestone after doing a sub-20 5k and sub-90 HM last year. (A sub-19 5k is also a target, but that’ll come off training for some further.)

After some further deliberation, I set the Taunton 10k as my target race. It isn’t the flattest, and it certainly isn’t the biggest, but it’s all on road, I’ve set a PB there before, and it worked out around the right time. With this in mind, my first week of training (as last year) was meant to be the week after the Quantock Beast. However, my body disagreed! I opted that week to concentrate on getting the distance in, but not worrying too much about pace. To that end, I ran a 5 mile recovery run on the Tuesday, at around 9 minute miles and 6 miles the next day, at 9 and a half minute miles. I went off road towards the end of the week, taking in a lumpy 5 miles along the coast path on Friday, before a 12.5-mile loop of the Herepath on the Sunday.

Week 1: Target 30 mi, actual 29.1 mi

I was feeling pretty good after that week, despite the hilly end to it, and the second week should have provided the perfect opportunity to hit my planned workouts and get going properly. Except for my race addiction. This is (my wife tells me) a problem (she says this with glances at our credit card statement, our busy calendar and our neglected children). I have to admit, it’s hard to disagree: running a race in the middle of a training plan is a pretty surefire way to mess up the training plan. Of course, the fact we were going on holiday on the Friday was also pretty awkward.

Holiday running: pretty, but an organisational nightmare!

As a result: another week of rearranged and mangled training. My 5k race on the Wednesday showed things were heading in the right direction, at least, while a parkrun (in place of a speed session the day before) provided another opportunity to confirm my pace. Despite being in the New Forest, I managed to get out for 11 miles on the morning of my birthday. Although the speed workouts are important for increasing my pace, the longer runs are one of my focuses throughout this plan, as I did very few of them in the first half of the year.

Week 2: Target 32 mi, actual 32.4 mi

All the food! (A dinosaur birthday cake!)

The third week in, and for the first time, I was able to run pretty close to the plan. I found a nice track in the New Forest to do some point-to-point intervals along, and ran a 200m repeat session. Or at least, a “roughly 200m” repeat session. I gauged this off a combination of the number of paces I’d taken and the amount of time it took me to run, and then marked it with a fallen branch. It was tough, as my Wednesday endurance run title suggested: “I’ve eaten too much food this week to run properly…”

We travelled back on the Thursday, but the weather was absolutely awful on the Friday, so despite some initial resolutions to actually do my planned lactate threshold run, I didn’t get out. (Those who followed my training plan for the Bristol Half Marathon last year will recall that lactate threshold runs have a tendency to be… ummm… missed.) I was eager to get something akin to the planned session in though, so went to Longrun Meadow parkrun on the Saturday. The planned session was 10 min / 10 min / 8 min at pace with 3 min jog breaks. I decided that a 21 min parkrun with a 4 min break and then 8 min effort would simulate a similar session. I got the 21 min parkrun pretty much bang on, but then ended up chatting for too long, and so had too long of a break before my second effort. But still, overall my pace was where I wanted it, so no big deal. I finished the week with a relatively speedy 11 mile long run, averaging under 8 min/mile.

Week 3: Target 34 mi, actual 34.3 mi

Unfortunately, the side effect of moving my Friday speed-work to Saturday and running a quick long run on the Sunday was that I started week four feeling pretty knackered. It was advertised as a recovery week (my favourite) but began with another set of 2 x (4 x 200) on the Tuesday. Again, this was estimated distances marked in the gravel, but it went pretty well (which means I probably under-marked the distance!) I ran with the club on Wednesday, stepping down a group for an easier run, though I got a bit carried away towards the end with some hill sprints…

I’d over-egged my overall distance on both Tuesday and Wednesday, so I went for a much shorter than planned run on Friday, taking my daughter in the buggy with me to help control my pace. To be honest, looking back at this week, I probably should have been taking things far easier. The whole point of a recovery week is to give your body a bit of a reset for the training ahead, and I think the hill sprints and extra distance in the first half of the week really prevented that from happening too much. My Friday run, while short, should probably have been slower still, especially given that I had the buggy. My Sunday run was okay, but again, should probably have been slower.

Week 4: Target 30 mi, actual 30.2 mi

Overall I have to be happy with pretty much hitting all my weekly mileage targets. The training was pretty disrupted in terms of the specific workouts, but hopefully that will improve in the second half of the plan. Either way, improvements are obvious, and maybe, just maybe, a sub-40 is possible.

A race report catch-up: part three

This is the third and final instalment of my race report catch ups, going through all the races that I’ve done in the past few months, most of which I didn’t manage to get around to writing up at the time as I was too busy doing other things.

  • Part one: Butleigh MT 10k, Yeovilton 5k (May), Wambrook Waddle 10k, Crewkerne 10k
  • Part two: Red Bull Steeplechase

<dramatic voiceover> And now… the conclusion. </>

Quantock Beast – 2 July

This was the third year in a row that I took on this race, put on by the local Quantock Harriers, and only a few miles up the road.

The race came just a couple of weeks after the Red Bull Steeplechase, and off the back of a not great week of running. I ran 8 x 200 metre repeats on the Tuesday evening, and I think it wiped me out – I was using a football pitch to estimate the distance, and I think I ended up doing too far, too fast. The following night I wiped out during our club run, and just felt completely drained. I didn’t run again before the race – so I was a little concerned about how it would go.

As usual, we had a good club turnout for this race, and we were especially we represented near the front of the race: Iain, Tim and Andy all run with group 1, although I hoped that on a hilly, off-road course I might be able to challenge Andy.

The race begins with a fast road descent that lasts just over a kilometre, and despite feeling like I was taking it easy, I ended up being six seconds quicker than last year. I continued to be significantly quicker over the next kilometre, although the drier weather might have something to do with that, as the second kilometre moved off-road and climbed gently uphill. I stayed in touch with Andy through these early sections, and as the course dropped to a steep downhill, I was able to pass him, though he got straight past me again as we climbed back up the hill.

After a couple more little lumps, this climb settled into the big one, almost a mile and a half long. Although it is rarely too steep, the climb is sapping, and I struggled a bit with it. I can’t really put my finger on why I didn’t do too well on it: there is a Strava segment for the hill, and my best time remains that from 2014. I’ve done lots of hill training since then, so logically I should be significantly better at it, but last year I was almost two minutes slower, and even this year I was about 30 seconds off the pace. I can only put it down to a ‘longer race mentality’ which means I’m taking more walking breaks than I did before. Maybe. Looking at Strava, I was massively slower at the bottom of the hill this time (7:32 km compared to 6:38) while I pretty much the same towards the top. This definitely suggests I started walking earlier and more. Something to consider for future shorter races with hills!

Anyway, over that hill I just had the long road descent back to the start/finish. I could still see Andy ahead, and hoped that I might catch up down the hill, but he (and everyone else) maintained their pace far more than I remembered in previous years. Despite running this final section quicker than I’d managed before, I was actually caught during it, though I managed to time my sprint finish better to beat him to the finish line.

I was generally disappointed with this race – it should have played to my strengths, but for whatever reason I just didn’t seem to be quite there on the day. On reflection I guess that given how I was earlier in the week, along with everything else going on, meant that it was actually a decent performance. It just didn’t really feel much like that at the time.

Yeovilton 5k – 12 July

After my first Yeovilton appearance of the summer, I wanted to set things straight a little with this race. My actual time in May hadn’t been awful (considering), but my pacing had shown how poorly my head had adapted to a slowing in my pace. After running the first two kilometres at 3:57/km, I then dropped off dramatically, running the final two kilometres at 4:24/km to finish in 20:48. So this time around, I wanted to be a bit more realistic.

I was boosted somewhat by this being a Somerset Series race, which meant the field was a bit bigger, but most importantly, there were more recognisable figures. Most significantly, the chap who I’d just pipped to the finish at the Quantock Beast was there, and we ended up running most of the race together, along with a couple of other familiar figures. This meant that although I was a little concerned with my quick early kilometres; 3:52, 3:53, I didn’t have to worry too much about the numbers as I was around people I considered my peers.

In fact, it worked out pretty nicely. After the quick start, we then dropped to almost dead-on 20 minute pacing, running the last three kilometres in 4:00, 4:02, 4:03 (though that last one was only due to a sprint at the end). I finished in 19:46, a little quicker than this race last year, but most importantly, back under 20 minutes. It’s a silly little thing, but in my head, I’m a sub-20 minute 5k runner, and until I’d got back to actually doing that, I just felt a bit out-of-place, almost a fraud. It also meant that I could see everything was coming back in the right direction, which was a huge boost.

Haselbury Trail 10k – 2 August

Another race that I’ve done a couple of times before.

I had a good few weeks between the Quantock Beast/Yeovilton races in early July until the Haselbury Trail at the start of August, and I clocked up the training miles, including a few decent speed workouts. Haselbury was well timed after a recovery week as well, meaning that I went into it feeling the best I had been for a while. We had a surprisingly good club turnout again at this race, especially considering the awful weather – it had been raining all day long, and that didn’t stop in the evening. For me, this was great – the Quantock Beast had been too dry for my liking, so I was looking forward to a wetter off-road race!

Again, there were all the familiar Somerset Series regulars (well, minus the two Matts, one of whom has been injured most the year, and the other of whom has just had a baby). My previous two visits to this race finished with near identical times; 47:08 and 47:07, though conditions had differed significantly between the years, making the 2015 time the more impressive. This year’s conditions were definitely more akin to 2015!

Unsurprisingly for similar overall times, my splits were similar in places too: both years started with 4:01, 4:20, 4:52 kilometres (give or take a second). Both years, my race report talked about having gone off too fast, and needing to rein it in. Which I sort of managed this year – my opening kilometre was 4:11, though I then ran 4:18 for the second and 4:45 for the third. Those good at arithmetic will notice that as a result, my first three kilometres were actually therefore more or less done in exactly the same time in 2017 as the two years before…

But despite the similar overall time, I think the specific kilometre splits made a difference. I didn’t destroy my legs so much with an over-fast sprint start, and I think I’m in better shape anyway than the previous two years. By the end of the third kilometre, I’d settled in behind Graham, figuring that given our recent relative results, I didn’t want to get ahead of him. However, the pair of us were stuck behind another runner who seemed to be struggling on the slippier off-road sections, and when Graham didn’t pass him on a wider section, I opted to pass them both, backing myself to manage my own pace. As it happened, Graham must have passed him soon after, and was back on my heels by the end of the fourth kilometre.

Shortly after came the first climb of the “Horrible Hill” (to quote the Strava segment). I was fully expecting to lose ground here – in previous years I had been passed on the hill, and after my Quantock Beast experience I had no reason to think it would change this year. But amazingly, not only did I not lose any positions, but I actually gained time on those around me. Admittedly, I was probably a little bit slow to speed back up again on the level, but still! As we came around to begin our second lap, there were a group of four of us, strung out a little; a runner from Maiden Newton, a chap in a triathlon club top, me and Graham. The pace was being pushed by the two runners I didn’t know, particularly the triathlete, though I was a little confused at his variations in pace. Sometimes he was sprinting along, easily passing me, but then at others, I cruised up to pass him.

Although I made some decent pace down the hill to start the lap once more, I decided not to push along with the other two initially, but temper my pace closer to Graham’s once more. As the lap continued though, I kept swapping positions with the triathlete, and I soon worked out it was because he had road shoes on. On the more solid terrain, he was much quicker than me, but when we were on the slippier sections, I had the edge. Coming back around to the hill at the end of the lap, he was slightly ahead of me, but really struggled in the mud that had been ground up at the bottom of the hill. In trying to go around him, I ended up more or less running into him as he slipped around, but I pushed myself hard up the hill, and over the last section of off-road terrain. I knew that my only chance to keep ahead of him was to have a decent gap before we got back on the road.

My hard work paid off, and I retained my position to the end; the group of four of us that had started the lap together ended up finishing within 1:10 of each other, having gained a couple of positions past some struggling runners. I was very happy with finishing 22nd, especially doing so ahead of Graham.

parkrun tourism: Mile End

A child-free trip to London for the athletics seemed like an ideal opportunity for our next round of parkrun tourism, after a visit to Moors Valley a couple of weeks ago. For us Somerset folk, it is always a surprise to find public transport that is frequent, easy to use and even relatively punctual!

London parkrun tourists – you don’t know how lucky you are!

Of course, that public transport provides its own problems – from our hotel in Tower Hill, there were A LOT of parkruns within easy range. The parkrun tourist tool revealed that there were 32 parkruns within 10 miles, and all the top 50 were within 13.4 miles. To put that into some perspective, our second closest from Taunton is 15 miles away…

There were some tempting options: Bushy, obviously, but that was the 49th closest, and looked like a bit of a pain to get to by public transport from where we were. Valentines, a chance to get the letter ‘V’ if we were considering some alphabet tourism, but that’s not our focus right now. Ally Pally, one we’d heard positive things about. But ultimately, the decision came down to two things: (1) how easily we could get there (and back to Paddington after) using the underground, and (2) the availability of lockers and showers. That more or less left us with Mile End or Burgess, and ultimately, the course looked a bit nicer and Mile End.

All of this meant that at half past 7 on Saturday morning, rather than having a nice lie-in after a pretty late night cheering Mo, we were on our way back to Aldgate station. A short hop around to Liverpool Street, then a slightly (but not much) longer trip on the Central line to Mile End station, where we were surprised by a shout of “Cow cowls! We’re off to Wanstead.” It was the mother of the cow cowl herself, Kathy. Unfortunately, we were denied the chance at any conversation due to our opposite trajectories! From the station, we were practically there, with just a short walk through the park required to reach the start.

A pretty little park.

At first glance, the course didn’t look too inspiring – two laps, each an out-and-back with a little loop at the end. But after reading a couple of blogs, it sounded an attractive prospect, a pretty park with some… undulations. The advertised lockers were in the leisure centre right by the start, and after getting some change from the coffee guy, we stowed our bags, and were ready to go. Well, once I’d done my warm-up, anyway.

Unsurprisingly, given the World Championships, there were A LOT of tourists. In fact, 123 of the 317 runners were first-timers. There were also 27 ‘unknowns’, so almost half of the runners that scanned in were there for the first time! Despite that, 317 runners isn’t a huge increase for Mile End; they regularly get over 200, and have had over 300 runners a few times already this year. The two briefings, (new runners and pre-run) were both delivered a little quietly – a loudspeaker should be on the Christmas list here, I think!

With little fanfare, just a 3-2-1, we were on our way. And boy, was it a fast start! In what turned out to be a pretty fast field, I got lulled into haring off far too quickly, especially given that the first undulation appears pretty soon into the course. Half a kilometre in, the course rises again, more significantly, over Green Bridge. This was added into the park in 1999 to link the north and south sections that were split by the A11 – but rather than just add a footbridge to connect the two, they built a wide bridge that maintains the grass and foliage of the park. All of which meant that as far as I was concerned, going along at somewhere around my 5k PB pace, I was just going up a hill in a park.

A lollipop – with a slightly odd stick!

Shortly after the bridge, the course curves around to the right, to begin a loop which took the route alongside the Regent’s Canal for a short spell. As we headed back to rejoin the simple out-and-back, I was initially a bit confused by seeing other runners, as I’d forgotten about the loop, had been expecting a specific turnaround point, and assumed they were all ahead of me!

The first mile finished just before we crossed back over Green Bridge towards the southern end of the park again, and we continued through the trees on the gently curving path to the leisure centre. A single blue cone was positioned for us all to turnaround at this end, and head back out for another lap. Lolly and I had joked about who would get back first – me having finished, or her having completed her first lap, and as I ran the second circuit, this served as one of a few diversions from the struggle to maintain my pace. I was hoping for a sub-20 minute time, although a race on Wednesday, a general lack of sleep, and almost 30,000 steps the day before weren’t in my favour…

As it was, the undulating course suited me, and although Lolly just about managed to beat me (alright, by a fair bit, actually), I finished well under 20 minutes to record my second-fastest parkrun time ever. This probably isn’t a traditional PB course, but I tend to run well on courses with some undulation – my quickest overall time is at Shrewsbury, another one with some bumps.

After a sip of water, I jogged back out for a bit of a cool down, and to find Lolly. This also allowed me to enjoy the park a little bit more for its beauty, rather than just its firm paths! Jogging along gently, I was able to notice the fountain, and appreciate the trees, shrubs and general greenery. Lolly is still adopting a 2:1 run/walk strategy as she returns to running post-pregnancy, and amazingly, her time at Mile End was exactly the same as that a few weeks earlier at Moors Valley. I’ve told her that I’ll be very disappointed if she doesn’t exactly equal it next time out too!

Two sweaty runners – we were so glad for the showers!

Refreshed after the showers, we headed back across London just in time to catch the 11:35 out of Paddington back to Somerset – by which time we were well ready for our breakfast!!

So, what to say about the parkrun in general? The volunteers were all cheerful and helpful, as usual. The course was far nicer than the rather bland course description would suggest – the canal section breaks it up nicely, and the winding path and hills prevent it from being too monotonous. It’s an absolute doddle to get to using the tube, and is within Zones 1-2, which keep it cheap too. There is a coffee van at the course, and there looked to be a couple of cafes nearby too, though we didn’t sample either. The lockers and showers were vital to us, and the leisure centre staff didn’t seem at all bothered by the number of people using them (which isn’t always the case!)

Would I go back again? Well, no – but only because if I’m in London again, there are so, so, so many parkruns that I haven’t done there yet.

Red Bull Steeplechase: race report (catch-up part two)

My catch-up quest continues! Three more races to get through, starting with a big one (literally):

Red Bull Steeplechase – 18 June

This was one of my favourite races of 2016, and when I saw that it was coming back to Exmoor for a second year, I couldn’t resist. Despite the huge hike in price. In 2016, I’d been pretty close to making it through the second checkpoint, and onto Lynton, but I missed out by a couple of minutes. I was itching for the chance to go further. Of course, then we had a baby, didn’t get enough sleep to train properly, and I came to realise that even equalling last year’s effort would be a fair achievement! This race also happened in what was pretty much the hottest weather I have ever run in. So not ideal… (Getting my excuses in early.)

The race started at 9:30, which I had figured would be one small mercy with the weather. Except that the day before the race, I was doing some gardening at 9:30, and it was already baking hot, so there would be no respite. I mostly tried to stay out of the sun before the race started, and made sure I drank plenty. I also toyed with my race tactics – namely my plan for the start. Last year I was surprised by the pace of the start – we did the first half mile at around 5k pace, as it went through the street (singular) of Lynmouth and then hit a bottleneck at the coastal path.

Ultimately, I decided to take it a bit easier in the heat, and then slowly pick my way through the field later on when it was wider. I then completely ignored this plan, and pelted it through Lynmouth at what Strava suggests was pretty much exactly the same pace as last year. After that quick half mile, we then had a slow half mile of hill climbing. Very slow in fact. The first half mile took about three minutes. The other half took about eight minutes. But, important detail, that was the first horrible climb completed.

After that first hill, things level off for a time, and I could just run. Each mile was slower than 2016, but between the training and the heat, it was still feeling pretty tough. Very tough in fact. About six and a half miles in, running alongside the River Heddon, I stopped for a drink station. Credit to Red Bull: there were lots of drinks stations, and they were very well stocked with bottles of water and cups of Red Bull or a water/Red Bull mix. When I say that I stopped, I really mean it. In a knockout race, I, along with two others I’d been running along with, came to a complete stop to drink a complete 500 ml bottle of water. Such was the heat, and such was the knowledge of the hill to come.

But now, some good news! The marshal at the drink station asked if we’d done it last year. Yes, we all had. Well, he said, that horrible hill climb through the scrub? Not there. Instead we’d turn left and head up the coast path instead. Great!

For some context. These two “struggling” runners came first and fourth. This is how hard the course is.

No, it bloody wasn’t.

It turns out that when you’re at 120 ft, and the checkpoint is at 815 ft, there isn’t really an “easy” option. In 2016, we had one horrible climb, and then a gentler ascent up the road to the checkpoint at about 8.7 miles. This year, the climb up rugged terrain just seemed to go on forever, and the first checkpoint wasn’t until 9.4 miles. On the two intermediate checkpoints, I’d been 110th and 108th, but I knew I’d dropped places heading up the never-ending hill and was 113th. Considering my expectations, I was surprised at how highly I was placed – in 2016, I’d been 128th through the first checkpoint.

Through the second section of the race, things became more lonely as the field spread out, and I was really starting to struggle in the heat. There aren’t really any flat sections of the route, and I was taking frequent walking breaks. Where in 2016 I’d been cheerily acknowledging walkers and those around me, this time I was grunting and hoping for it all to be over. The course was beautiful, the scenery stunning. But my body wasn’t really up for it, and I didn’t cope with the heat very well. Amazingly, I finished in exactly the same position, 110th in both 2016 and 2017. But whereas in 2016, I was only 2:44 behind 100th, this time I was 5:41 behind.

Some other comparisons; last year it cost £30, this year £45. Last year, there were 281 men and 96 women. This year 198 men and 93 women. I fear that the race might have to either move again, or consider the price. It’s an expensive race to put on, and Red Bull do a hell of a lot to make it worthwhile. The drinks (as I said) were well stocked, there was a free “runner’s lunch”, this year it was a pasty, followed by a cream tea. The hoodie from last year had been downgraded to a cotton tee though. And yet again, despite photographers and videographers all over the course, there were no participant photos, just a “pool” of about 15 shots available to the press. To me, this was the most disappointing aspect. Red Bull could get lots more publicity and marketing exposure by making the photos available, with big Red Bull logos in the corner. We’d have shared them on social media, especially given the amazing backdrop. But there was nothing.

All that said, if the race is back on Exmoor again next year… you know, I’d probably do it again: I really want to get to Lynton, and get the train down the cliff.

Right. This was meant to be all three race reports, but I got a bit carried away with the Steeplechase! Look out for part three…

 

parkrun tourism: Moors Valley

When my parents asked if we wanted to join them on their New Forest holiday, the first thing we did was to research the area. By which I mean look at parkrun options in the area. Their chosen location was only 5 miles from Brockenhurst parkrun, but somewhere else caught my eye. In our quest to (slowly) conquer the South West, there are a few events left that would take us over 2 hours to get to from home. Even though we were staying in the South East, one of those far-flung events was a mere 15 miles away.

And so it was that after our first night of holiday we found ourselves heading back into the South West to Moors Valley Country Park. Slightly out of the habit of parkrun tourism, the journey mostly consisted of panicking about whether we’d got everything, whether we’d be on time, and whether we’d find the start easily. And for me there was also the tiny detail of not having run 5k since Christmas Eve.

Moors Valley parkrun is set in a country park jointly run by the local council and the Forestry Commission. There is ample car parking (apparently most of the visitors aren’t there before 9) and if you leave before 10.30 then it only costs £1. As ever, we immediately saw plenty of running kit and soon located some hi-viz and the start. After a quick detour to the Visitor Centre for toilets, Ben headed off on his warm up.

The new runners’ briefing was possibly the best I’ve been to yet. A big map of the course was held up so that descriptions about pinch points and possible hazards actually had context. There was enough time to grab a drink and tell spectating family where the finish was before the run briefing. Milestone and birthday celebration hats were lent out, which I always think is a nice touch.

Despite the briefing being right near the start, there was enough room to re-arrange into the right order. Or at least there was for me, but then I was heading towards the back. I selected a run/walk workout on my Garmin ready for the start and tried not to get far too excited that I was actually lining up ready for a parkrun.

Despite being surrounded, the Gruffalo’s Child was still not scared.

The route starts by going past the Gruffalo sculptures, which is always a good start to any activity, before turning to head down the main path. A decent width, solid (but not tarmac) path with trees on either side is a major component in my ideal parkrun. Needless to say I enjoyed this part, even with the slight gradual climb. The nice thing with not going for a time was that I was able to take a look around and enjoy the scenery.

After half a mile on that path, we turned left for more of the same. We passed what looked like some amazing play structures, and I thought we should head back that way after the run. As we made our way round, the picturesque paths continued. My only issue was that I managed to land weirdly on a loose stone and slightly turned my ankle, but thankfully it was just uncomfortable.

Shortly before the 2 mile mark was the landmark I’d been waiting for – the start of the out-and-back section. In a race, out-and-back just to make up the distance is quite annoying. In a parkrun I don’t mind it so much as long as it’s a sensible length (this one was). The higher percentage of friendly runners makes seeing people going the other way a positive experience. Still, I was glad to reach the end of it and know that I was getting somewhere.

The terrain changes slightly at this point, as narrower paths wind through trees and the surface changes to tarmac. There started to be more visible signs that we were working our way round and then across the golf course. Just as I was starting to doubt myself on how things were going, I saw on the path something that I think every parkrun should have – a 4k marker.

Shortly after, Ben appeared from further ahead on the course (having finished, located a drink, had a rest, and started his cool down) to join me for the end. The final section of the course winds around the lake (which Ben could see before I could, due to my travel-size nature). It really opens up, and you can see the finish and the paths leading to it. As Ben peeled off to avoid going near the funnel, I happily discovered that my run/walk strategy had left me with just enough to speed up for the finish.

Plenty of space to rest

The finish area is by a big open grass area (popular later in the day for picnics and barbecues) and also by one of the stations for the miniature railway. Barcode scanners were slightly further along the path, but very visible. I also liked the fact that there were pots for tokens by the side of the path as you left that area. Anything that reduces the chance of accidental souvenirs!

We headed round to the cafe, where our supporters were sheltering (I seem to have neglected to mention there was drizzle for most of the run). It was really nice to see so many parkrun people staying around afterwards – and with the selection of food available it’s easy to see why.

As I said to some of the core team afterwards, I would love for that to be my home parkrun. The balance of the course is one that I would happily repeat. Looking at their Facebook page, I did notice that Moors Valley often have to appeal for volunteers, so if you live in the area then please consider helping them out.

In terms of a parkrun to visit while on holiday, this couldn’t have been better. After food we headed out for a walk and found that the play structures were as good as they’d looked (there’s a whole Play Trail). There was also the tree top trail, miniature railway and brilliant playgrounds. We ended up staying for much longer than anticipated, and actually went back later in the holiday. Which is surely proof that a bit of parkrun tourism is good for you.

A race report catch-up: part one

So, it would be fair to say that I’ve got out of the habit of updating the blog with my race reports. Well, to be honest, I’ve just stopped writing pretty much anything on it. Which is annoying, as reading my blog reports from previous years is one of my most effective pre-race preparations. This year I’ve raced 11 times, and yet I’ve only put up 4 race reports. Now two of those were Yeovilton 5k races, which I don’t tend to write up properly, but that still leaves five whole races unrecorded.

With this in mind, I’m going to try and summarise my thoughts on each, going back over some short notes I made at the time and the Strava report.

Butleigh MT 10k – 19 March

This was another “new to me” Somerset Series race for 2017. It used to be 7 miles, but this year they dropped it down to 10k. Unfortunately, to make it this distance, the race had to loop some fields at the start and end of the course, which wasn’t great – I’m not convinced that it is important enough to make a race 10k that this looping was needed. But whatever.

I probably, definitely started the race too fast on the initial lap of the field, but wanted to make sure I was in a decent position to avoid having to wait to cross the stile out of the field, which became something of a bottleneck for those behind. We then entered another field (there were lots of the them) which was extremely boggy. Everyone was taking different lines, trying to find some firm ground, but there simply wasn’t any. I ended up tight against the fence on the right-hand side, which I’d initially worried was electric, but it turned out not to be!

At the end of this field, the course rose up towards the road, though we didn’t actually run on the road, but through the trees alongside it. This was apparently the local fly-tipping area too, which a range of furniture and tyres on offer. It wasn’t great terrain to run on, but thankfully I was following another runner, so was able to keep track of the track, so to speak. We dropped back downhill into the fields after this section, and were helpfully warned by the marshal “Careful as you go, very slippy.”

Pack running

He was right – I slipped over. Thankfully it was all just mud, so no harm done, and I barely even lost any time on those I could see ahead of me. I picked up the pace a bit down the hill, but a little more cautiously than normal after my fall. After a short stint back on the road, we turned off it again and up hill. I was passed by another Series regular, Graham, (no surprise there) as we climbed up, but I went back past him once we headed downhill again. For most of the last two miles, four of us ran close together, our positions switching around a few times.

Graham’s course knowledge helped a couple of times, but I was leading the group coming into the last mile. Until the bloody “main” road crossing, when I got held up by a car passing, and the group caught back up to me again!

After a few more twists and turns (and the bloody pointless lap of the field) I finished in a reasonable (given the course and conditions) 48:01. More importantly, I was around, or ahead of, those I considered competitors in the Series.

Yeovilton 5k – 10 May

After Butleigh, I had a couple more weeks of good running before illness (a sinus infection) and the arrival of my new son stymied my running for a while. I skipped the April edition of the Yeovilton 5k Series, and returned in May. My hope was for a time around 20:15. Last year I peaked at 19:13 in September, but I was obviously going to be well short of that. Rightly or wrongly (the latter) I headed out at sub-20 minute pace, ticking off 3:56 and 3:58 for the first two kilometres. Then the wheels fell off; 4:12 for the third kilometre followed by 4:25 and 4:22. My body had just given up on me, though I shouldn’t have been surprised. I finished in 20:48, more or less equivalent to my time at this race in May last year, when I ran 20:44. So, if nothing else, I knew I was in roughly the same place, and so could improve back to the same place as last year.

Wambrook Waddle 10k – 14 May

Lani probably had as much fun as I did at this one!

This race came on the Sunday following the Yeovilton race, and so I was feeling a mixture of disheartened by the 5k result, and confident that hopefully if I had more or less matched my 2016 5k performance, I could more or less match my 2016 Waddle performance. Which I guess I more or less did. I opted to follow the Nigel Baker Race Start TacticTM, which I admit probably isn’t the best long-term plan. It essentially involves doing a race with a downhill start, and then absolutely pegging it down the hill. It was great fun. It probably killed my legs. Unsurprisingly, I lost a lot of places on the subsequent uphill, though I had plenty of fun dropping back down it again after.

In essence, this race was categorised by me not really being mentally prepared for racing in the Somerset Series “lower down the pack”. I saw those that I had previously raced around, but they were way ahead of me, and it was difficult to deal with. I probably had a reasonable race considering my fitness levels, but it just felt like a bit of a fail. But if there is anywhere to do that, it’s the Wambrook Waddle, which remains a gem of a course – impossibly hard for a race that is only 10 kilometres long (though in fact, most of the work is done in the first 5k, it’s just that your legs are completely shot for the second half.) Again, my race time was more or less equivalent to what I ran in 2016 (about 20 seconds slower.)

Wells 10k – 28 May

I did actually do a full write-up on this race, which you can find here: Wells 10k: race report. In summary; felt tough, but managed to equal last year’s time.

Crewkerne 10k – 4 June

This was the final of the more or less back-to-back-to-back Somerset Series races, which featured three 10k events in four weeks. This was a return to a race that I last did in 2015, when I found it really, really tough. The race starts with a steep hill climb, then drops down just as steeply, and then undulates until it loops back around to do that hill in reverse once again. When I did this race in 2015, I’d done about 1,800 ft of elevation so far that year. This time, I’d done 17,300 ft. It’s fair to say that I’m a bit better prepared for hills these days. In fact, the whole race only has about 500 ft of climbing, which isn’t unusual for Somerset Series races.

My time of 44:03 was almost identical to my Wells time of 44:02 the week before, and gave me a lot more confidence. For whatever reason, I just felt strong on the hills, and quick on the descents. Sure, I was still a distance back from the pack of runners I felt I should be with – I could see them for most of the first half of the race before they got too far ahead of me. But I’d come to terms with that now, and knew that I was running for myself, and working my way back to where I had been. Even if I wasn’t there yet.

Right, that’s enough for the moment. I’ll follow this up with part two later on; another go at the Red Bull Steeplechase, the Quantock Beast and my second Yeovilton 5k of the year.

Let there be exercise

Starting out exercising is never an easy task. You need to find energy you aren’t used to spending. You need to find time you normally fill in other ways. And, for the vast majority of us, you need to accept that you won’t be very good at it to start with.

I’d made various comments about doing stretches or looking at post-natal exercise videos, but nothing was actually happening. Earmarking time and energy for yourself is not something that comes naturally to many mums with young children. The only thing for it, therefore, was to book myself onto a class where the time was committed and it would be harder to back out at the last minute.

Next decision – what sort of class to go for? Specific post-natal classes have the benefit of everything being tailored to what I currently need, and with specialist knowledge of potential issues. On the other hand, the buggy fitness class I’d done last time round no longer exists, and I also needed something in my week to be about me and not about being a mum. The ideal situation would be if the instructor at my favourite friendly exercise studio had completed her pre- and post-natal exercise instruction course. Which she has. Love it when a plan comes together.

And so it was that I found myself returning to Studio 22. I say returning – the Studio had actually moved location since I’d been last. The first thing I was asked was about my post-natal check (which I’d had just a few days before) and anything that might impact the exercises I was able to do. If you’re joining any exercise class post-natally and you aren’t asked about birth complications or how many weeks it’s been then you may want to consider going elsewhere until later in your recovery.

My chosen class of Ballet Fit has been a brilliant way back into exercise. It’s low impact, so I haven’t been worried about my joints. It helps with toning and strength. And it’s helping to re-build my virtually non-existent core. But most importantly it’s fun, which makes me want to exercise more.

There has been a fair bit of adjustment to make it work. Eating and drinking enough during the day is pretty crucial, as I’m less in control of my energy levels lately. There’s also the impact afterwards of tiredness and sore muscles. More than once, my leg aches have started while sat on the floor at a baby group the following morning, and getting up is just a little more tricky.

So exercise successfully started, but the big cloud of running was still looming over me. When people asked me I talked about my body not being ready, about possible joint pain, and about wanting to ease myself back in. But as I got closer to 12 weeks post-natal a bigger factor started to show. I was scared.

Scared of injuring myself. Scared of accidentally pushing too hard. Scared of how difficult it would be. Scared of the challenge of starting again. Even, weirdly, scared that I wouldn’t like it anymore.

With anything that you’re putting off for the wrong reasons, it’s handy to have a motivational deadline. In my case, an upcoming opportunity for child-free parkrun tourism. And so my Garmin was switched back on, my running shoes were dusted off, and Ben kicked me out the door. 1 mile of 1 minute running 1 minute walking. Not a lot really, but wow it felt good.

There’s a long way to go in my journey of post-natal recovery, but I’m really happy that I’ve made a start.

Wells 10k: race report

For the second year running I took part in the Wells 10k, another race in the Somerset Series. Although the larger field means that the race is unlikely to count for me,1 years of picking up injuries has taught me to get in all the races I can, while I can.

My body is still suffering a bit from the birth of my second child. Okay, I mean, clearly not as much as Lolly’s body is suffering (she wrote a bit about this, here), but the lack of sleep has still had an impact on my training. The combination of not being at my best and the undulations of the course, meant that I was never going to get an especially great time. With that in mind, I opted to take the race a little bit easier, so that I would be able to run a third lap of the course to get my weekly distance up, which should help me in the weeks to come.

As usual, the evening before the race I did a little bit of research: I looked over my Strava and blog from last year. It was a very hot day last year for the race, and after heading off fast (partly because I thought I might have a shot at a PB) my race fell apart when I hit the hill for the first time. Looking at this, I decided that – shock horror – I should try taking it a bit easier on the first lap to see what I could do on the second.2

Race day came around, and as usual at the moment, I hadn’t had enough sleep. This manifested itself in the usual way lately; sinus issues. At this point, a sane person might decide that on this Bank Holiday weekend, a little bit more sleep might help knock these issues on the head. A runner just has a few more sips of water, because water basically cures everything.

A post shared by Ben Timpson (@bentimmo) on

Now, although the hot weather from the week leading up to the race had broken with storms, it was still pretty warm out there. Interestingly, Garmin reckons it was 15.0°C last year, and 17.2°C this year, but I’m convinced it was hotter last year.

So: to my gentle start. Ahem. Roughly 400 metres into the race, I was flying along at about 5:55 min/mile. I was aiming for 7:00 min/mile. By the end of the first kilometre, I’d managed to slow myself down to a 6:26 mine/mile pace. All in all, my pacing strategy didn’t seem to be working. But, with a bit of concentration, and a lot of ‘but everyone is flying past me, this must be far far too slow’, I managed to drag myself down to a reasonable 6:47 for the first mile, before 7:02 for the second mile.

Those were the two reasonably flat miles. Mile three is pretty much up and over Constitution Hill, and proof that you lose more than you gain from a hill. Though in fact a 7:24 split wasn’t awful, and I kept running the whole way up, so small victories! We ran through the well supported area near the start/finish before starting the lap again. Around this point in the race, I just lost focus. There was no real reason for it: I wasn’t particularly struggling, but my mind just started to wander, and my pace dropped off to a 7:19 mile. It would have been even worse, but for the fact that I noticed it and consciously kicked on towards the end of the mile. It just goes to show how important race focus is. My next mile mirrored my first lap effort: miles two and five were more or less the same section, and I posted 7:02 again on the second lap.

So, just that hill to go again…

And yeah, it felt tougher second time around. BUT – I was more consistent this year than last; the Strava segment for the hill had a difference of 7 seconds between laps, while last year I was 16 seconds slower on the second lap.3 I started to push on the downhill. And then one thing led to another, and I was basically starting a hard finish with more or less a kilometre of the race left: Stretching my legs out down the hill, matching the runner beside me to start with before easing ahead of him. Turn into the path behind the Bishop’s Palace, and my pace dropped a touch, until another runner started to catch up behind me. I let him sit on my shoulder, pressing us both on until we turned again into the finishing straight. He strode ahead of me, but it wasn’t time to push yet. He was ahead by one, two paces, and then with just the last 20 or so metres left, I accelerated past him for a much faster finish than I’d planned; shocked to see the clock displaying more or less the same finishing time as last year.

By no means had I been in great form this time last year, but I’d been on an upward trend, and I felt pretty strong when I posted 44:08. This year, my baseline is stronger after my training last autumn, and some reasonably consistent running since then, only really broken by my sinusitis and my little boy arriving. So I guess that this year’s 44:06 shouldn’t be that much of a surprise, and it certainly gives me some confidence going forwards that I can get myself back to where I think I should be.

Oh, and yes… I headed out for that third lap as I’d planned. And felt smug in my 10 miles for the day. Right until I found out that @craig1854 had run the 12 km back to his house after the race…

Next up: Crewkerne 10k (Sunday 4 June. Yes, that’s next weekend.) Yeovilton 5k (Wednesday 14 June)

Notes

1. In the Somerset Series, you have to complete eight races to qualify, and then only your best eight count.

2. Let’s be honest, this should pretty much be my plan in every race.

3. For those interested, last year I did 2:52 and 3:08, this year I did 2:59 and 3:06.