Eating Dust at the Fred Hughes, 10.1miles

This was Niall's swan song and it was 100% turnout from the Sunday crew. Simon had an inspired t-shirt designed that we gave before the race to the fit scottish blogger. It had the brilliant "Eat My Dust" phrase on the back which captures the competitive nature of the man.
I was gutted not to be at full strength. The race has been in the diary for ages and everyone has been improving massively over the months, so today was supposed to be good. Instead I was making up the numbers and using it as a training run.
The race start was full of friendly hello's, Stacey, Rachel, Hannah, Matt (thought I'd better throw in a bloke) etc.
At the off the lads were dust. I got caught in the melly and didn't see them as I cleared the crowd. Very quickly my heart rate was over 175. That's bad. I can keep 180's going for 6 miles but not 10. So I had to try and ease off. The legs felt ok and as I eased I thought the breathing was reasonable so stuck to a 7.10-7.20 pace.
The course is pretty hilly which sorts the men from the boys and we were soon strung out. I decided to follow an experienced guy and pace off him, he seemed to know what he was doing. At mile 4 (or maybe 3) I got the shock of my life when Niall says hello! Where's he been?
Anyway, we trotted along, even managed a few words before he set off at mile 5 to see if he could crack 70 minutes. We hit 5 miles at 32.20.
I lost sight of Niall as he took off and I settled back to managing my heart. At mile 6 I spotted him 20-30 seconds ahead. When I reached the top of the hill I had 3 miles to go and thought I'd kick and see how it went. I started picking people off, one at a time but looking at the watch new I was now sub 7. Indeed, mile 7, 8 and 9 were 6.55, 7.00 and 7.01. That was good but the breathing was very hard. As I hit the last mile I knew I could step up a gear, surprisingly mile 10 was 6.36, which isn't too shabby. I was pretty tired at the end, the airways were probably 90% but that's not good when you're pushing hard.
The day was Simon's, he finished 6th in a super elite field, with a time of 58mins. Dave came in at 66mins, Paul 68 which is him back to his best, Niall 70 and me 71. Niall had an awesome second half of the race and had a few guys eating dust on the home straight. Just a shame I wasn't close enough to have seen it.
Tonight I feel ok. Legs are fine and there doesn't seem to be a reaction to a sustained bit of effort. Hopefully the recovery will continue, 2 more days of antibiotics and then I'll get the miles ratched up again.

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.

Herts 10k a race to remember

After last year's Herts 10k I began running with Niall on a regular basis. He was coaxed me along on our first runs down Wheathampsted and Childwickbury. He then paced me to a December 1.44 in the Bedford Half Marathon. Since January 4th we've run on almost every Sunday morning at 07.15, this was a chance to see how things had gone for me.

We were prepared. We'd run the route, intervalled the route, scouted it and you name it we'd done it. We got together on Saturday night to Carbo load and decide on tactics. A Hail Mary was agreed. I would set off at 6.30 pace, Niall would lead the hill and from the Nicky Line it was every man for himself. Brilliant and playing too our strengths. We even got a pre race bag from Niall and family, some brilliant accessories and post race nurition. I was lucky to get two as Paul hadn't made it along.

Sunday morning prep wasn't text book. The new baby and recovering wife means I'm running around a lot and dealing with the break out of world war 3. Luckily I'd set the alarm on my phone to remind me it was time to go.

Niall, Dave and I met at 0915, where was Paul? We joked our way down and after missing Adrian, the lads dropped their bags. I made my way to the start line and decided row 2 was for me. Soon I was joined by Simon then Dave, Niall and with seconds to go Paul.

The start by Richard Hill and Andy Farrell was excellent and we were off. Within 30 yards I had the encouragement of "Go Kenny!" from Adrian and family. The Hail Mary was on, I was off and in the pack, even saw Simon skip in and out of the melly to get to the front. Comfortable but thinking it was a tad fast. Looked at the Garmin and it was 5.51 pace. Ok, steady the ship. A few elites passed and I hear Niall say, "too many going passed, speed up." I did slightly but then eased off again.

At 1km Niall says, "we're on target, you'd better speed up Dave". As we moved on I felt the legs were strong and took the downhill at a good cadence and relaxed. I was aware I'd left Dave and Niall behind but felt strong.

As we moved through the golf course the Garmin beeped for 2 miles done, I'd done them in 12.22. Times that by 3 and I was on 37.06 pace. Ha ha!

Dave passed and said something like your a legend. I was cheered by that. Turned onto the hill and kept the pace up. Encouraged a guy from Aro's who was struggling, turned out to be Darren, who responded and powered on. I made it to the top knowing I'd put in a heck of an effort and wasn't half way. At this point I relaxed, my mind drifted and I relaxed into a good pace and form. That was fine until Falconers Field where there's a sneaky incline and I felt it again. From their I was on the redline home. Heart rate was 185-190 all the way.

The Nicky Line and the fields were a battle of the will. My mind was playing games "ease off", "42 is a good time", "you've not had enough sleep" etc etc. But I kept as best I could to hold the pace.

As we neared the gate to the finishing straight I was encouraged by my neighbour John who was the steward at that point. As we went through a group accellerated passed, in the mix was Niall who was going strong. I tried to respond but by the time I'd got up to his speed there was a 4-5 second gap. I came round the final corner and got more encouragement from Adrian in the crowd, that helped me to hold onto Niall who was going like a rocket. I felt the tingle in my fingers as my efforts reached the peak. Over the line in 41.09.

I almost fell over as I got my breath but was up to celebrate with Niall. Brilliant! Simon was there offering congratulations and soon Dave and Paul were there too. A fantastic effort by each of us. Results - Simon 36.21 (11th & PB) Dave 39.37 (39th) Niall 41.05 (63rd & PB) Kenny 41.09 (67th& PB) Paul 41.52 (84th).

I am ecstatic following the race and know that there's more to come. More endurance work and that 6.11 pace will last more than 2 miles. Woop woop.