This is all about what might have been. Pretty deflated after a good build up and confidence I was going to PB.
Last year I suffered a tear to my calf on this race, it's an old football injury, but hasn't bothered me since last year. Guess what the same old injury was aggravated today. I felt the twinge at 10.55miles and stopped straight away.
Although I was on for the pb and close to creeping under 90min, I stopped and decided not to jeopardize the marathon which is in 7 weeks. Up until then I was in good form and feeling strong.
I arrived at the start in time to do over a mile as a warm-up. It was freezing but I took my time and made sure I was ready. I hooked up with Dave at the start and we exchanged target times.
From the off I was steady, 6.50 followed by 6.52. Perfect start and running within myself. Mile 3 was uphill. I took it steady and didn't lose any places. 99th as I passed the marshall with a 7.46.
The plan had been to get back to 6.50's but mile 4 was still an incline so it was 7.10. Mile 5 was back to pace, 6.45, and I was feeling strong. Mile 6 was down and I was solid at 6.22. Halfway and I was just over 45mins.
Things were looking good. Mile 10 has Ashridge College, last year this was my low point, I struggled to get up to it. This year I was surprised to see it and was steady 10miles done in 71.07mins.
From Mile 10 the course turns downhill. I was strong and mentally focused on getting the pace up. Mile 11 was going well, average pace was 6.38 and I was feeling very very comfortable.
Then disaster struck at 10.55. Felt the calf twinge and recognised it straight away. Took a couple of extra strides to make sure and then stopped. I stretched out the calf/achilies and watched the group who were following roll passed. I was out. Crap. I immediately thought about the marathon - I need to ease my way home and not do any further damage. So I started the slow jog back. It was depressing having people grunt passed me while I just jogged along trying to focus on the bigger picture.
Strolled to the finish with people shouting "come on 525 - don't give up!" Nice one but not what I needed.
1hr 38mins. My second fastest half marathon ever but gutted to have an injury and not set a bar for London. Sub 90 was within grasp on a very hilly course - 2076ft of ascent is enough to set the terrets off.
Anyway, good decision. The leg is elevated, the frozen peas and mixed veg are doing the job and the ibuprofen gel is stinking the house out. Went for a walk a while ago and it felt a bit better. The healing has begun.
On reflection I'm glad it happened with 2.6miles to go, any closer to home and I would have gone for the pb and blown the marathon. Now I have time to recover and hopefully complete the marathon without any problem. The next few weeks will be a tightrope though, if I push too hard it won't heal and if I ease off too much goodbye 1000miles.
Showing posts with label half marathon. Show all posts
Showing posts with label half marathon. Show all posts
Sunday, 7 March 2010
Sunday, 8 November 2009
Saving the best for last
This was my last race of the year. I was hoping to finish with a new PB and something close to 90 mins but the events of the week conspired to make it stressful and sleep deprived. So this morning I woke feeling completely knackered and drained but Niall was relying on me for a lift so there was no bunking off now. Quick check on FB and the news was Dave was coming too.
We had a laugh on our way down to Watford which certainly helped pep me up. On arrival we had a trip to the portaloo. Just as Niall set off the man with the fork lift truck arrived. Visions of Niall being levitated added to the fun.
Dave & Niall weren’t clear on their race strategies. Mine was to take it slow and steady, I didn’t expect to have anything in the tank. Susan had given me nutrition advice, good breakfast, marshmallows before the race and gels at 4, 8 & 10.5. That might get me home in 99 or less.
On the start-line I made a quick decision to blast the first 800 yards, see if I could lead for a bit and have a laugh. So after a minute silence for Remembrance Day we were off and I was in the lead! For all of 30 yards, then 3 guys slotted in just in front and I took the first 300 yards in 4th. On reaching the first gate I knew it was time to slow and after a bit both Niall & Dave went passed. I’d had my fun!
From then I tried to take it steady and slow, keeping an eye on my heart rate and determined to get it in low Z4 or Z3. I kept was being passed by quite a few runners, eventually the first woman went passed and I tucked in behind her for a while, when the second lady went passed they were off and I eased again. Then the 3rd woman came along and I tried to stay with her but again started drifting back as I realised my HR was too high. At 10k, I checked the time and was through in 44.30, over 3 minutes down on Herts 10K. Niall and Dave were out of sight and I thought they must’ve been close to the 10k pace and therefore both on for sub 90’s.
I felt comfortable and kept my pace steady by tracking the 4th lady. She was chasing down lady 3 who was up ahead. I felt strong and realised I was now picking off people who had previously gone passed me. I went passed the now 3rd lady at mile 8 and expected her to track me, but I was now running strongly and my pace was increasing so she fell away. Using some of Niall’s tips I just focused on the next shirt ahead and just reeled them in. As I reached mile 10 I was amazed to see Niall just 3 shirts ahead. I tried not to panic, was I going too fast, instead I just checked my HR was ok and kept my form and belief that I was going to finish strong.
As I went passed Niall he upped his pace and we ran together for a few minutes, we had a quick joke but when Niall stopped for water he never got back on my tail. I kept moving, feeling strong and picking off shirts every 50 yards. As I reached mile 11 I couldn’t believe my eyes, there was Dave, walking and not looking too good. I went passed and tried to give some encouragement. I was now in uncharted territory, ahead of both my Jedi Masters and feeling like I still had a strong finish in my legs.
With 2 miles to go I knew I was going to be close to 95 minutes, I also knew I was strong and that 2 miles hardly counts as a run, so I concentrated on keeping my form and cadence high.
The final mile was almost all uphill. I was still picking off shirts and looking at a decent finishing place when all of a sudden I am aware of someone catching me, the breathing is heavy but the effort is supreme. I follow Niall’s tip to raise the knee and maintain cadence rather than start to overstride. It works and I hold off whoever is chasing me down. I am certain it’s Niall and that he’s put in an unbelievable effort. Unbelievably my opponent digs in and pulls parallel, I look down expecting to see a pair of long socks but I’m surprised to see a pair of ankle socks. It’s not Niall! I am slightly relieved and keep the pace up to see if I can crack 95 mins. As we reach the top of the path I nearly start crying, we have to double back and the finish is another 400 yards. I dig in and get over the line in 1hr 33mins and 43seconds, beating my previous best by 11 minutes.
I was ecstatic and enjoyed the water and banana before Dave arrived in 1.34 and Niall in 1.36. For me it had been my best race ever. I felt strong all the way and have set a new bar for myself. Belief is so important and now I know I can hold 7.10 pace for 13 miles.
Now I start building the mileage. My most important event next year is the London Marathon. I want 3 hours. It is achievable.
We had a laugh on our way down to Watford which certainly helped pep me up. On arrival we had a trip to the portaloo. Just as Niall set off the man with the fork lift truck arrived. Visions of Niall being levitated added to the fun.
Dave & Niall weren’t clear on their race strategies. Mine was to take it slow and steady, I didn’t expect to have anything in the tank. Susan had given me nutrition advice, good breakfast, marshmallows before the race and gels at 4, 8 & 10.5. That might get me home in 99 or less.
On the start-line I made a quick decision to blast the first 800 yards, see if I could lead for a bit and have a laugh. So after a minute silence for Remembrance Day we were off and I was in the lead! For all of 30 yards, then 3 guys slotted in just in front and I took the first 300 yards in 4th. On reaching the first gate I knew it was time to slow and after a bit both Niall & Dave went passed. I’d had my fun!
From then I tried to take it steady and slow, keeping an eye on my heart rate and determined to get it in low Z4 or Z3. I kept was being passed by quite a few runners, eventually the first woman went passed and I tucked in behind her for a while, when the second lady went passed they were off and I eased again. Then the 3rd woman came along and I tried to stay with her but again started drifting back as I realised my HR was too high. At 10k, I checked the time and was through in 44.30, over 3 minutes down on Herts 10K. Niall and Dave were out of sight and I thought they must’ve been close to the 10k pace and therefore both on for sub 90’s.
I felt comfortable and kept my pace steady by tracking the 4th lady. She was chasing down lady 3 who was up ahead. I felt strong and realised I was now picking off people who had previously gone passed me. I went passed the now 3rd lady at mile 8 and expected her to track me, but I was now running strongly and my pace was increasing so she fell away. Using some of Niall’s tips I just focused on the next shirt ahead and just reeled them in. As I reached mile 10 I was amazed to see Niall just 3 shirts ahead. I tried not to panic, was I going too fast, instead I just checked my HR was ok and kept my form and belief that I was going to finish strong.
As I went passed Niall he upped his pace and we ran together for a few minutes, we had a quick joke but when Niall stopped for water he never got back on my tail. I kept moving, feeling strong and picking off shirts every 50 yards. As I reached mile 11 I couldn’t believe my eyes, there was Dave, walking and not looking too good. I went passed and tried to give some encouragement. I was now in uncharted territory, ahead of both my Jedi Masters and feeling like I still had a strong finish in my legs.
With 2 miles to go I knew I was going to be close to 95 minutes, I also knew I was strong and that 2 miles hardly counts as a run, so I concentrated on keeping my form and cadence high.
The final mile was almost all uphill. I was still picking off shirts and looking at a decent finishing place when all of a sudden I am aware of someone catching me, the breathing is heavy but the effort is supreme. I follow Niall’s tip to raise the knee and maintain cadence rather than start to overstride. It works and I hold off whoever is chasing me down. I am certain it’s Niall and that he’s put in an unbelievable effort. Unbelievably my opponent digs in and pulls parallel, I look down expecting to see a pair of long socks but I’m surprised to see a pair of ankle socks. It’s not Niall! I am slightly relieved and keep the pace up to see if I can crack 95 mins. As we reach the top of the path I nearly start crying, we have to double back and the finish is another 400 yards. I dig in and get over the line in 1hr 33mins and 43seconds, beating my previous best by 11 minutes.
I was ecstatic and enjoyed the water and banana before Dave arrived in 1.34 and Niall in 1.36. For me it had been my best race ever. I felt strong all the way and have set a new bar for myself. Belief is so important and now I know I can hold 7.10 pace for 13 miles.
Now I start building the mileage. My most important event next year is the London Marathon. I want 3 hours. It is achievable.
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