Half Marathon Chris

imag0171I’ve been steadily getting more interested in fitness, running, and healthy living. Over the last couple of years, I’ve lost a decent chunk of weight, and started running and cycling a lot more. I still sweat like a geriatric horse, unfortunately.

In the last 18 months I’ve completed my first Triathlon, my first 10K road race, and this weekend, my first Half Marathon…

Location

ehm-course-mapI pretty much got pushed by circumstance into doing the race. A newly fit, running enthusiast friend told me I had to sign up around 6 weeks ago, but it wasn’t until I discovered another friend was travelling over from Sheffield that I decided to give it a go.

Warrington’s slightly pompously titled “English Half Marathon” is a mildly hilly course with total rise and descent of 110m. Click the course map on the left for more details. Its 21km, obviously.

Training

I did better than with my 10K. Not hard, because my training for that was close to non-existent. Sure, I didn’t run quite as much as I’d have liked, but I have been running at least 5km twice a week for the last couple of months, and I even did a training run of 16km!

As usual, 10 days before the race I rang my sports performance specialist friend Jon, asking “How do I train for an event that I should have already trained for”. He remained unimpressed with me.

I settled on trying to run 6km most days for a week, including one longer 16km route. Then, in the week running up to the race I ran 3 times:

Monday 4K
Tuesday 3K (limited by children)
Wednesday 6K before work, 8K after
Thursday Long walk
Friday 8K (up a Welsh hill)
Saturday 5K (personal best 22:50 mins)
Sunday Rest
Monday Rest (planned to run, failed)
Tuesday Rest
Wednesday 5K (slow pace with child)
Thursday 7K before work, 9K after
Friday Rest
Saturday Rest and carb load

Regarding nutrition, I planned to carb load on the two days before, and managed to suck down quite a lot of pizza. Unfortunately, my family caught a nasty virus that gave them nausea and abdominal pain. That hit me a little late on Saturday evening, but thankfully only hit me full force the day after the race.

On the morning of the race, I had two crumpets with loads of jam on them, approximately 80g of carbs, two hours before start time. That’s a bit less than the Runner’s World recommendation, but I was feeling a little queasy already. I also drank around 400ml of decaf coffee, keen to avoid dehydration, but also avoid weeing too much. I find that caffeine can make me feel nauseous on an empty stomach, so I felt it best to give it a miss…

Experience

It was a lot of fun. As has become my habit before parkruns, I started with the group behind where I hoped to finish, joining the 2 hour timing group at the start line. I did this for two reasons: firstly, I hoped their early pacing would be a little slower, and encourage me not to wear myself out in the first 3km, drained prematurely.

The second reason I like to start further back, is that I find gradually overtaking people throughout a race is a huge emotional boom.

Being fairly run fit, and concentrating early on my pacing was key to having a good time.

I kicked off at around a 4:45min/km, consciously slowing myself down, checking my phone for my pace fairly frequently over the first few kilometres. After that, I relaxed into the pace, and didn’t worry too much about going too fast, just used my muscle memory to keep me on track.

Just after 2km I needed a wee, and you can see my detour into Black Bear Park for a desperate pitstop on the GPS route (check the graphs and map further down the page). Immediately following it I sprinted to catch up, so probably made up most of the lost time, although the adrenaline hit was a bit draining. This coupled with my slightly upset stomach to give me some tummy cramps, but luckily a few sips of water settled this before it affected my pace.

The main uphill was between 3 and 8km, so things became a little harder work there, but I actually maintained my pace fairly easily. I got out the other side feeling pretty great – mostly because lots of people around me seemed to be struggling a bit, which helped competitive Chris feel like a winner. From 11km onwards, I felt very energetic, and clocked up 3 sub-5-minute-kilometres in a row. My legs started to cramp up a little from 17km onwards, but, by then, the end was in sight, and my brain forced me through (see me running the final 100m in the video).

Frustratingly, some little niggly plantar ligament in the sole of my foot decided to randomly go on the spritz around 19km. Like a lot of these things, it hurt a bit at the time, but didn’t properly flare up until the next day. 4 days later, its still hurting enough to limit me walking, which is also rather annoying.

Nutrition wise, I’m sure carb loading was the reason my legs retained plenty of bounce past the halfway mark. My glycogen stores only noticeably ran low towards the end. This was not helped by the placement of the carb gel stands on the run – I got one gel at around 7km, and didn’t get another one until I hit 18km – waay too late, although I managed to grab some powerade (off the floor) at around 14km which probably helped a bit…

Results

imag0172I had no particular expectations, nor any frame of reference for this run. One of my sponsors refused to pay up unless I beat 2 hours, so that was my key motivation. Using the Runner’s World Race Time predictor from my 10K result, I was given an estimation of around 1 hour 43 mins. (Although this does assume appropriate training for the distance…)

What did I manage? A respectable 1 hour 47 minutes and 47 seconds (according to my timing chip)I came 619th out of 2,204 (28th centile).

All in all, I had a good time. My thoughts on the event are marred by the fact I still can’t walk due to the foot pain, and I’ve been in bed for nearly two straight days with a stomach bug. That said, I think I’m a long way away from ready for a full marathon. My next plan is to do a bit more trail running, perhaps another 10K race, and see where to go from there.

As ever, most importantly, I got to eat 5 mini pizzas following the race. Win.

10K Chris

Beacon Medical Practice running teamFollowing on the heels of my determined decision to become fit, slim and healthy a couple of years ago, I’ve been running pretty regularly. Since then, I’ve clocked up roughly 700km of sweaty boring hours, and have even begun to find it less boring, if no less sweaty.

Last year I completed my first Triathlon, and yesterday I managed my first proper 10K road race, running with some of my colleagues from The Beacon Medical Practice. I thought I would share a little about it below…

Location

City Of Lincoln 10K Route MapMy friendly local medical practice, as part of encouraging holistic healthy living, offered to book anyone who wanted to run onto the Lincoln 10K. Nine of us ran it, ranging from an ultramarathon runner to first timers, so the pressure was nice and low.

The City of Lincoln 10K is a very flat course, running two squares around the Cathedral quarter slap-bang in the centre of historic Lincoln. Click the route on the right for a nice big version.

Training

I… didn’t do any. I meant to, but this year has been pretty rough so far. I’ve been ill quite a few times, had a scary exam to prepare for, and suffered from a fair bit of stress/tiredness. Looking back over my fitness log, I’ve been managing around 2-4 shortish runs a month since the new year. Probably enough to maintain fitness, but definitely not improve.

I’d hoped to put in some serious practice, but instead, a week before the race I found myself texting my sports performance specialist friend Jon, asking “How do I knock 5minutes off my personal best for 10K in a week”. I settled on the following plan

Monday 10K at race pace
Tuesday 5K at race pace
Wednesday Rest day
Thursday Long walk
Friday 10K at pace
Saturday Rest day

Regarding nutrition, I ignored this in the days leading up to the race, but on the morning of, I had a quorn and halloumi omelette, plenty of protein and fat, with some carbs in the form of a pack of mints.

I had planned to eat a slice of toast with jam as well, but felt a bit full following the omelette, and felt longer acting carbs vs running whilst overfull was a difficult call. Should have got up earlier, and kicked off with some porridge…

Experience

On the starting line, waiting for kick-off...I had a great time. I slotted myself into the sub 45 minute group at the start line, more to avoid the crush of people slowing me down further back.

It was a great race overall, and my first real experience of the need to pace more carefully.

The first kilometre, I got much too excited by the atmosphere, and the people around me to overtake, and pushed a bit too hard. My earphones fed back to me that I’d managed a 4 minute 11 km, so I made a conscious effort to slow down over the next 2km, picking slightly slower people in the field and keeping pace with them.

I settled into a rhythm, and generally just found 3-5km great. However, I hit the halfway mark, and hit a mental wall, struggling to keep my pace, which was apparent by around 7km, where I’d started to drop from 4:30-4:40s to nearly 5min per kilometre.

Talking myself out of the doldrums, I was able to pick up the pace again at 8km, but then hit more of a physical wall – I’d been pushing pretty hard for 35 minutes by now, and there weren’t any reserves left in my legs. Over the final 2k, I didn’t get my usual burst of energy with the end being in sight, and clocked up my slowest times, at 5:08 and 5:16.

It was a great race overall, and my first real experience of the need to pace more carefully. I think that if I hadn’t had a pacing reminder early on, I’d have carried on pushing a bit too hard, and really crashed later on around 6-7k, almost certainly harming my time overall. As it was, I probably ran it a bit too much as a 5K, with a PB for my 5K time too!

I wonder if fitting in some complex carbs in the morning would have sustained me a little better – difficult to say, I suspect it wouldn’t have made much difference either way.

Results

I was aiming for a sub 50 minute time, solely to beat my brother’s time from his 10K last year. On Monday, 6 days before, I ran a practice run in 55 minutes, which was not terribly encouraging.

What did I manage? Not just one, but two personal bests! New PB for 5K at 22 min 44 seconds and for 10k at 46 minutes 46 seconds. I came 717th out of 4,682 (15th centile).

Even more importantly, we bonded as a team, and I got to eat 2.5 pizzas in the 7 hours following the race. All in all, a total win.Having a well deserved pint to celebrate a combined 90 kilometres of running

Triathlon Chris

Over the past year and a half, I have become steadily more excited about being healthy. Lots of people seems to think that being vegetarian means that you are automatically more healthy: they forget that vegetarians are allowed to consume their body weight in cheese every day.

Since August 2013, I have lost around 18% of my body weight (about 16kg) and have become steadily more enamoured with cycling.

I’ve even started running: not exactly frequently, but somewhere in the middle ground between regularly and occasionally.

As part of this exciting new me, I signed up to do my first ever Sprint Triathlon, the XTERRA Buffelspoort LITE

Training

I decided firmly to do the triathlon in around mid December, giving me 6 weeks to train. And I kinda did, vaguely racking up some time in each of the three disciplines:

Swimming

Ultimately, doing 80 lengths of a 5 metre long pool feels a bit ridiculous.

My swimming training was pretty rubbish – I only managed around 4 swims in my 6 weeks. I did a few practice swims at Sodwana Beach, but the current there is insanely strong, and the waves are pretty ferocious, so it wasn’t the best preparation for a flat lake swim of 400m.

I also tried to do some practices in local lodge swimming pools – but these ranged from 5m to 10m wide, making them not very practical for working on my front crawl. Ultimately, doing 80 lengths of a 5m pool feels a bit ridiculous, and I got more tired from constantly turning round than from swimming.

Cycling

wpid-1421077162864_fact_1.jpgThis is definitely my strength – as you know, I love cycling. In the tri, I need to do 19.6km on tricky off-road hills. I bought a second hand Rocky Mountain Element 50 in Paarl, and it flew with us back to KZN.

I’ve had some lovely little rides on it, up Paarl Rock, Table Mountain, Signal Hill and a few decent ~20km trips around Mseleni. I also went after work on day to False Bay Park and spent a few hours rocketing around, as you can see in the picture on right.

Running

I’m steadily starting to appreciate running more in my life, and I went on around 1-2 runs a week. The triathlon involves a hilly, off-road 6km trail run: a good fit for the undulating off road territory around Mseleni hospital.

I generally aimed to do runs around 6-8km, although I think doing a few longer ones would have been a good idea. My favourite run was probably the one up Paarl Rock, where I was able to sprint back down the hill at a ridiculously fast pace.

The Big Day

We are staying with our lovely friends, Paul & Debbie, in the exciting township of Soshanguve. Buffelspoort is around an hour’s drive from Sosh, so we ended up leaving horribly early – 4:40am. Whilst my friends took part in the trail run, I had several hours in which to fix a rather annoying puncture of my back wheel. After a rather exhausting hour scrounging tools (and experience) from some helpful strangers, I finally had a fully inflated back wheel.

By 8:30am, we were at the starting point, and by 8:50, I was in the water surrounded by nearly 400 other men in leotards. Soon the ten second countdown began, and off we went!

Swimming

It turns out that swimming in a tight triathlon suit for the first time, whilst surrounded in every direction by hundreds of other swimmers, is quite stressful. I struggled to get my breathing rhythm sorted, and then, when I tried to stop, had people trying to clamber over me.

I actually began to panic a little, but after a minute or so, I switched to breast stroke, and made my way forwards. After the initial crush, the field thinned out, and I was able to get some space, calm down, and switch back to front crawl again, overtaking some of the people who had shot past me.

Getting out, I nearly tripped over a few times, but soon got my balance and jogged into the first transition.

Time: 400m in 10:21

Transition 1

Putting on tight cycling socks with wet, sandy feet is always a challenge. I was still a little disorientated after the near drowning, so somehow I wasted nearly half the time I spent swimming just getting changed over.

The guy who won the event did both his changeovers in around 40 seconds! Anyway, soon enough I had my bike, and was off past the start line.

Time: 4:37

Cycle

Buffelspoort-XTERRA-LITE-MTB-ROUTEIt felt good to be in the saddle. The first half a kilometre was on a sandy road (see route on right), and I began to relax.

Just as I was starting to focus on my cadence, we moved onto some tricky singletrack, and there was a traffic jam. Everyone had to stop and shuffle along for a bit until the crowd had dispersed a bit. During this time, the leading girls (who set off ten minutes after us) overtook, which was a little depressing.

After a few minutes, things had thinned out again, and off we went. Generally I found the terrain quite tricky, but only had to dismount briefly maybe 20 times over the 19.4km, pretty similar to many of the guys around me.

When we went onto the smoother tracks, especially uphill I was pleased to find I was much more bike fit than the group around me, and was able to power past people, overtaking a lot. Sadly, on the technical downhills I was much too much of a wimp, and a fair number of people overtook me each time (but less than I was passing on the uphills).

I suspect this is probably a result of lots of guys enjoying a little Saturday afternoon MTB, where they drive to a tricky trail and whizz around for an hour, but they don’t do very much long distance: the complete opposite of me.

Cycle Triathlon

Anyway, after a nerve wracking technical descent, I completed the bike course, and went into transition 2.

Time: 19.4km in 1:13:52

Transition 2

Second TransitionThe automated chip on my ankle didn’t record my entrance time into the transition, and combined it with my cycling time, so I guessed that I made better time than the first one, given that I wasn’t wet, and didn’t have to change my shoes.

I did apply lots of sun tan lotion, but managed to forget to put it on my back, leading to a nice burn that has left my race number, “1505” in white skin surrounded by tan on my shoulder. I was a little disorientated, and initially tried to apply the sun lotion as a deoderant, since it was in a spray can. Needless to say, my armpit did not get sunburnt.

Time: 3:00 (probably)

Run

Run RouteShortly after leaving the starting line, I started to get a pain in the left side of my chest, with a very rapid heart rate, around 180. I decided it made more sense to walk for a bit than to die, so it took me a few minutes to get going again. Most of the runners around me were in a worse state than me, and after my myocardial infarction had settled down, I began to pick up the pace.

To my surprise, I had a lot more energy left than the people around me, and I was able to steadily overtake for the rest of the run.

There was a very steep gradient on one uphill, which I walked part of, but aside from this, I didn’t need to stop for the rest of the race (except a brief moment to eat some fruit gums and grab a glass of water from a refreshment stand).

The last kilometre was very enjoyable, and my pace picked up more, the closer the finishing line came.

Running home

And then I was done, the race complete!

Time: 5.8km in 37:28

Results

Winners MedalMy overall time was 2 hours, 9 minutes, 19 seconds. I came 173rd, out of 585 racers (29% centile), or 144th out of 389 men (37% centile). Given that I was aiming for 60% centile, I’m pretty happy.

Given that running is really not my forte, I was very happy with that side of things: compared to the Puma trail run results from earlier in the day (which did the same route), if I had entered that and run the same time, I’d have come 20th out of 234 runners (9% centile) – and I’d already done the first two parts of a triathlon!

All in all, I had a fantastic time, and definitely plan to do lots more of them. I think I need to get a fair bit more training in, but just on the swimming, cycling and running parts.