Duck N Dash 2014

This morning I took part in the Duck N Dash aquathlon in Letchworth, the second time I've done this race. I entered several months ago, with the aim of beating my time from last year (41:37). I also challenged a couple of friends to do the race with me, and Lewis obliged :)

The Duck race consists of a 400 m swim at Letchworth Outdoor Pool (which is a 50 m pool) and a 6 km run around Norton Common. I usually swim 400 m in 10 minutes, in a 25 m indoor pool, with plenty of breaks at each end. So 50 m stretches at a time are daunting. The pool is beautiful though.

Up until Saturday evening I was not racing, for several reasons: lack of training, slight neck injury from a running fall on Friday, sore shoulders from pitching a tent on Friday, need for new swim costume, hormones, weather. Etc. with the exception of the sore shoulders and neck, and scant training, all other factors were resolved by Saturday, so I decided I might as well take part for fun rather than try to beat last year's time. 

My son (C) was also taking part this year, as a Duckling: 100 m swim and a 1 km run. He was camping with his dad a few miles up the road (at Dad Camp), so me and my mate drove to collect him and his friend at 7:30am. It was a bit early, and they both looked so tired, but C was ready to go. His first proper race!

We arrived and registered, had our numbers written on our right arm and leg, and were given a chip to strap around our ankle. Then we had half an hour or so to set ourselves up in transition, running shoes, top with number pinned on, towel for drying feet. I showed C where he would be swimming and running. The lovely Simon from Freedom Tri showed us the course so C wasn't worried about where to go. 

It was then a matter of hanging around until the start. We listened to the race briefing, then C and his friend were taken off by a Freedom Tri member for another briefing and warm up. My friend Ed's boy F was also swimming, and he set off first and coped well with that honour! C was number 20, and he did brilliantly on the swim. The first length he swam front crawl, then the second was breast stroke. He'd told me before the start that he might change stroke after the first length if he was tired: I was glad he had a plan. :) He looked very strong on his run, unfortunately I couldn't watch that part, but my husband said he looked great, and wasn't out of breath at the end. He needs training to know how to pace himself. Overall time 9:58. 

Just about to enter the pool!

My own swim was OK, I felt tired almost immediately though, my arms were screaming at me. I was worried I wouldn't be able to finish, but then I decided that was silly and told myself to just get on with it and it'd be over soon. I got a mouthful of water towards the end of the first length when I got penned in by a slow swimmer in front and at the side of me, and I had to stand up in the shallow end at the start of length 3 when a woman stopped in front of me and I thought she was in trouble. She said she was OK but I think she was a bit upset at all the people around her. I carried on without any further drama. My mate said I looked confident during my swim, and my husband described it as "consistent: not stylish, but I didn't set off too fast and then flounder". I'll take that as a compliment. 

The transition was a bit rubbish again. I couldn't get my top on, or my socks. I could hear my mate's husband heckling me about stopping for a cup of tea. Anyway, the swim and transition were 11:39, exactly the same as last year!

I felt OK on the run this year. I was very wobbly last time but I didn't fly off and took it steady. Thanks to MC Jacko for the amusing heckling as I set off, about how I'd already been beaten by my son, and how much I was enjoying myself: made me laugh. The first lap probably could've been faster, and the second lap definitely could've been. Yet more heckling from Simon, taunting me about Lewis, who was fast approaching me to overtake (I was more surprised he'd not passed me sooner). I also paused briefly to hand my water bottle to a Drake runner who said she needed water. Overall finish time was 42:13, about 30 seconds slower than last year, but the run was much more enjoyable. And Lewis only beat me by a minute or so, not too shameful :)

Not sure I'll do this race again next year. Think twice is enough! EDIT: I was 5th female to finish the Duck event, and since the lady who came 3rd had an equivalent time to mine last year, I'm kicking myself for not trying too hard! So perhaps I will have a third go at this race.

Milton Keynes Marathon

It's 2 days since I ran MK Marathon so I've had a bit of time to reflect on the race. I've been training for this since I PB'd at the Stevenage half marathon in November, 2013.

Prepared, sort of

Got all my stuff ready the night before, so I wouldn't be panicking on Monday for safety pins and my running belt. I woke up at 6am and made myself porridge and had a glass of water. I wasn't really sure what else to eat, normally I don't eat much more than that before a race, but I knew I'd need a bit more sustenance. Opted for a homemade banana and chocolate milkshake, which was a successful breakfast choice the morning I ran the Baldock Beast half marathon.

Got dressed, packed my bag (with some lunch, water, Clif bars, vaseline, spare clothes), and jogged up to the High St for 7:30am to meet Barry, Lewis, and Simon and his wife, who were driving us to MK. Made the trip to MK in super-fast time, and we were in the MK Dons stadium for 8:30am.

MK Dons stadium, finish line

Had a lot of hanging around to do before we had to make our way to the start for 9:30am. Ate a Clif bar to stop any possibly energy deficit, after being reminded about hydration and energy needs by a Pete Luxford text! Was good to relax and have a chat too. Met my friends Jay and Kayleigh in the baggage area just as we were walking to the start, Jay was running the marathon and Kayleigh the half.

Barry, Simon, and me, trying not to look nervous

I was looking out for the sub 4:00 pacer, who was carrying a helium balloon. As soon as I spotted him I said bye to everyone else (who would be running much faster than me) and stuck close. The start area was so crowded, 5000 runners in total, I've never run in such a big race.

Waiting

When the race started we walked to the start line so that we'd have a nice gap in front of us. Couldn't believe that there were people starting at the front who were running really slowly, or walking. Made the first mile or two quite irritating having to weave in and out. We managed to keep to the intended pace though (9 min/mile). At mile 3 we passed the first water station and I immediately decided I needed a wee. Had to ignore it because if I stopped I knew I'd be in trouble.

I spotted my friend Duncan from running club and his family; I shouted loudly to get his attention! So exciting to see people I knew. The first 6 miles twisted around Center MK, and it was good to spot Simon and Barry running together on the opposite side of the road (although about half a mile in front of me). I stopped to yell at them! As I headed back towards MK Dons stadium I saw some runners in a group carrying a boat, raising money for their rowing club. Crazy!

At mile 8 I suddenly spotted my children and husband at the side of the road. I couldn't believe it, because they'd told me they weren't coming to support (apparently they were at the start but I missed them). I tried not to cry as I ran to them for hugs and kisses, but gave in to the emotion as I set off again down the road.

My stomach gave me the first hint of trouble at this point. I was taking on water regularly, both internally and externally. Also eating Clif shot bloks every few miles. Gatorade when it was available (I'm not a fan of energy drinks though, although Gatorade is the only one I can stomach). But I carried no gels (because of previous stomach woe on long training runs).

At mile 10 the half marathoners split off and headed back to the stadium, whereas we turned off into a housing estate and onto the Redway. I had a chat with a fellow sub 4:00 runner at this point, and admitted that my leg was hurting a lot (my right hamstring had been aching from mile 3 but I'd hoped it would just ache and not get worse). I was full of doubt that I could carry on to be honest, but managed to maintain the sub 4:00 pace for another 8 miles.

Missed the gel station at mile 12 (not worried though because I still had some Clif shot bloks and hadn't planned on taking a gel). We ran around the east side of Willen Lake, and here I was a bit sad to see many runners laid on the grass receiving medical attention. The heat was quite intense at this point because it was very open aspect; luckily I'd been taking on plenty of fluid so wasn't feeling affected by the heat.

At mile 18 we hit a steep hill at the top of Willen Lake and my hamstring finally stiffened in my hips so much that I could hardly move my legs. I decided to stride up the hill to try to loosen everything. The 4 hour pacer was in the distance at this point, but I knew from my pace band that I still had a few minutes in hand, plus he was aiming at 3:56 and I was aiming at 3:59:50. However, as I started to run again I realised my legs had stiffened too much and I was going to be in a lot of pain for the next 8 miles. I made a tearful phone call to my husband to tell him "I might be a bit longer than 4 hours". He offered to come and pick me up but I was determined to carry on and aim at 4:10.

The slower pace was a bit easier, but I still had to walk every so often. Saw Scott and Julie from running club at mile 21, what a fab surprise! I nearly cried on them both too. Scott cheerfully informed me I "only had to run to the roundabouts and back"! I managed to push myself onward by run-walking, before I started to feel my knee seizing up at mile 23. It was the familiar ITB problem I had last time I trained for a marathon. I panicked! At this point the 4:15 pacer passed me and I felt defeated. Texted my husband to tell him where I was (I couldn't bear to ring him), and he said they were all at mile 25 waiting for me. I set my Garmin to a run-walk strategy for some bleepy reassurance and just pushed on.

The marshals were screaming at us to run, use our "energy", "don't walk", "come on you can do it", "this is the last hill" (LIARS!). I walked on the hills; there were a lot of underpasses at this point in the race, steep hills up and down that were painful to run on, even going down. At mile 25 I saw my children and tried not to walk anymore for them. Managed a slow shuffle along the road, then spotted Simon and his wife, and Lewis, at the side of the road. And KFC! Yay, nearly there. Kept on running even though I really wanted to walk for a bit.

Entered the stadium to a massive cheer, and I could hear people calling my name, which was a bit weird! As I crossed the chip mat the announcer said my name and that I'd be the next person to cross the line (at this point an unsporting woman passed me and said "oh no you won't", BITCH!) Heard people cheering for me, and spotted Jess, Ann, and Lynn from running club at the finish line! It was them making all the noise! Brilliant. Crossed the line (4:22:01 chip time, a 37 minute PB) and immediately sobbed all over them, sorry ladies. Barry was there too with his wife, he looked a bit shell-shocked! Collected my medal from an adorable little boy who put it round my neck and said "You've done really well".

Super!

Reflecting on what went wrong for me in the race. I paced it fine I think, the problem was my hamstring and knee. Possibly not enough strength work. Possibly I overtrained (peaked too soon and then was tired); I'd been feeling rubbish and unfit throughout April. The Florida holiday perhaps contributed (nothing I could do about that). Perhaps I just overestimated my ability, and should've aimed at 4:15 this time. Maybe I'm just not cut out for the marathon distance, full stop.

Whatever the reason, I know I don't want to run another marathon until I'm much fitter and stronger, until I've finally figured out my diet and got my weight at a steady level. The plan is to get quicker over half marathon distance (which is my favourite distance), and try to PB at 10K distance later this year.

What's up next? Stotfold 5K on May 18th, Marston 5K on June 20th (possibly only as a spectator), then Herts Hobble off-road marathon on June 29th. D'oh! (LOL) I'm taking that one easy, 5:30 at least, and lots of tea and cake en route.

Baldock Beast 2014

Aim for this race was to achieve a personal course record (previously 1:51:30 from 2013) and to finish sub 1:50 (and not get injured). I'm a bit scared of the Baldock Beast course, mainly because it's hilly, but there are two off-road sections and I don't like mud very much. Also, when I ran part of the course last week the roads were flooded in places. So a steady approach at marathon pace (9 min/mile or faster) suited me fine.

Met up with some club friends before the start, Lewis, Ed, Chris, Andy and John (who I always call Paul, sorry John), and Paul (who is really called Paul) were all running, and Sarah W came to support and took our bags for safe-keeping (thanks!). Ran with Lewis almost all the way (I lost him at mile 12, although he "says" he was giving me a target to chase), and Andy joined us at about mile 4-5 (he wanted to run around 1:55). 

Lewis, me, Ed, and Paul

The off-road sections are across a field and through a wood. Both were pretty muddy, but the wood was especially splashy and slippy, I let out a girly squeal unfortunately. The hills didn't seem as bad as I remember, apart from the huge one at mile 10, which I was prepared for this time. After this hill I said my aim was to pass as many women as I could, and I think I picked off at least four. One poor girl let out a frustrated sob as I passed her, sorry lady. By mile 12 I was flagging a bit, and it was an effort just to keep myself running. I did sprint the last quarter of a mile to the finish, despite being passed on the line by two men, and I had to have a quiet moment in the field while I tried not to vomit.

Finished in 1:49:01 according to my Garmin, very happy with that. And the knee and hip did what they were supposed to do and remained intact. According to Endomondo I ran faster in the second half of the race, and my fastest mile was run in 7:30 from around mile 11 to 12.

Big thanks to supporters on the course: Simon and his son at the first off-road section; Pete from club (who had Jelly Babies, gels, and Powerade) and Mark from NHRR, who we saw twice in Sandon; and Jane who came out with her three boys to support at mile 11-12. At the finish I heard a great cheer from my friend Kate, who's daughter had made me a banner saying "Go Sarah!" on it; Sarah C from club (another Sarah!) was there too, along with Ed's wife and kids and Chris' wife and son. Once I remembered I had biscuits in my bag, these got handed around. I also met a chap who I follow on Twitter but hadn't previously met IRL (@rundontrun), and of course Murray and Ashley who organise the race. 

Picked up a nice medal to remember the day by, a can of an energy drink (a bit bleurgh), a banana (no thank you), and a printout of my gun time (1:49:24) and position (153rd). Excellent. Kate had also brought me a bag of Haribo and a bottle of water, which was awesome and so lovely! I really needed the water :) And I'm eating the Haribo now!

Training last week

On Monday I attempted a 5K with alternate slow/fast km, but I failed somewhat at achieving a distinction between intervals. I went out for another run on Tuesday after Pilates, to see if I could beat my husband's 3 mile time, and I did a bit better, running a mile in 7:05 min according to Endomondo. That's my second best mile time ever I think (PB is 6:57). So with a speedy run out of the way for the week I was happy to miss my Wednesday long run. I went to circuit training instead, my second session of the week. Fit and strong is the plan... Thursday run club was a 5 mile group run.

Training next week

It's half term so I'm restricted to evening workouts, no mid-morning 8 milers :(

Monday: Leg physio and core workout
Tuesday: Run club (both sessions), leg physio and core workout
Wednesday: Rest day, leg physio and core workout
Thursday: Run club (both sessions), leg physio and core workout
Friday: Rest day, leg physio and core workout 
Saturday: Rest day, leg physio and core workout 
Sunday: 16-18 mile long run

Happy to continue at 16-18 miles for a few more weeks, then things get more serious in March...

Folksworth 15: MK marathon training run

I've just got back from this race, and while I wait for the water to heat up for my bath I'm writing down my thoughts about the race and how it went.

First, I went into this race with it in mind as a training run for MK marathon. My aim was to run at 9 min/mile pace and not to get dragged into a race with myself.

I'd planned to wear my water carrier backpack and treat it as a proper training run, but on the day the weather was really lovely, plus as we drove to the car park I spotted they had bottles of water at the water stations, so I decided to leave the back pack in the car and run with just my gel belt. I was a bit unsure whether to wear long tights and my long-sleeve top, because the course looked very open and I suspected a cold wind could whip across and make the whole thing quite unpleasant. After much discussion with Kate and Ralph, I went with my short sleeve top and 3/4 tights, with gloves (because I'm a miserable sod when my hands are cold).

Began to regret the lack of long sleeves and long tights as we walked to the start, because it was a bit windy, but I had my gloves and decided as long as my hands were warm I'd be OK. Set off down quite a narrow lane, and I knew I was doing OK/it was a bit crowded because I was still running with my friend Ralph after a third of a mile ;) Had to stop to re-tie my shoelace, so then I was at the back and playing catch up. Managed to maintain about an 8:50 pace and it felt very comfortable, so I carried on like that thinking that I could slow down if I needed to.

Before the race, the course had been described as very hilly, "comprising three hills", which we would run up twice. After the first "hill" I began to wonder just how difficult the other two were going to be, since I'd hardly noticed it. The second hill was a touch harder, and reminiscent of that hill during Flitwick 10K when you run through the wooded bit. If you've run Flitwick you'll know what I mean. Anyway, it wasn't as bad as that one, although it was definitely hard. Possibly as hard as the Baldock 10k/Ashwell half hill, but steeper, but not as long. If you get what I mean. It was definitely a hill. But not a Northern hill.

I'm going to shut up about the hills now.

At mile 6, and again at mile 8, just as I re-entered Folksworth to start the second loop, I managed an 8 minute mile, and I was quite surprised at how comfortable it felt. I decided I'd try to run sub 9 min/mile if I could for the second loop, a good marathon test. And I did manage it, although I needed a slower mile up that big hill again. Anyway, all good.

The marshals were excellent, very cheerful and providing excellent vocal support, and one lady had jelly babies, which I thought was a very nice gesture (I took one!). I think this is one of the best races I've ever run, from an organisation perspective. The race HQ was in an infant school, and we used the classrooms as changing rooms. We got a bright orange T-shirt at the finish, and a bottle of water and a choice of chocolate bar or cereal bar. Superb! (I took a snickers because it's "healthy", it's got nuts in it!).

I can't remember what else I was going to write. Oh yes, I met my twitter friend David (@tuffers3) before the start, which was really great, we've been virtual friends for ages now so it was fab to finally meet. Also, big thanks to Ralph for driving us to the race, and for the homemade brownie :) Ralph finished in 1:51 something, and Kate was bang on 2 hours. And I finished in 2:08:23, average 8:36 pace :)

I might finally admit openly to my sub-4 hour marathon ambition.

Stevenage half marathon: race day

I've spent 2013 being a bit disappointed in myself. I trained really hard in the Spring and was on for a PB at Baldock Beast half marathon but my hip suddenly was too painful at mile 10 and I had to walk... I had a chest infection so couldn't train fully for Greenway Challenge half. I had a shin injury so spent the summer on my bike and in the pool, which affected my training for Standalone 10K. I had to enter Duck N Dash in the end, to fulfil my need for a PB a year ("6K run" being a new distance for me!).

So my training for Stevenage Half Marathon was quite important to me. I was careful to ensure my long runs were slow enough to develop muscle, I made sure I included one quality tempo run a week, of at least 5 miles, and I kept up my Pilates and other strength work, to maintain leg and core strength. 

Race day: I was dropped off at Ridlins track in Stevenage at 9:20am, so had an hour to get myself ready for the race. The sun was out, and I sat on the stands and caught the sun for half an hour. My friends arrived (Greg, Chris, Jess, Ann, and Matt) and we all had a relax and chat about various things (I looked at Greg's photos of his baby girl, very very tiny and very cute and no I don't want any more babies).

After undressing in front of everyone, I handed in my bag, went to the loo for the last time, had my first gel (15 minutes before the start), and found Lewis from club (randomly, I really wasn't stalking him). We warmed up together and I quizzed him about being from Manchester (because he is) and I think perhaps I scared him a bit... (sorry.)

We lined up, and I said to random strangers how much I hate the wait at the start, because my Garmin always goes off at the wrong moment (I was frantically trying to find satellites with a minute to go). And then we were off, and Lewis dashed off and I let him go. I had pace notes on my hand for a PB (8, 16, 24, 32, 40, 48, 56, etc) so I was following the plan and no one was going to stop me. Two laps of a 6 point something course. Let's GO!

I felt really good for the first 6 miles, I even managed some sub 8 min miles. Uphills are hard, but they're never too long on this course, and they must go down at some point. Running downhill, I relaxed into them and let my legs flow. In fact, I ran the first 10K in 48:56, which is faster than I ran Standalone 10K in this year, and only half a minute off my PB!

Took my next gel at mile 4, just after I'd dropped it (and had to run back for it, swearing loudly and apologising). At mile 6 I saw my physio Kieran, and he shouted at me for running too slowly, haha, he's good for encouragement.

As I passed the start point for the second loop my legs started to feel tired. The next miles (7 to 9) were mainly uphill and very hard. I was feeling a bit low because I wasn't hitting the 8 min miles I needed, plus I was feeling a bit dizzy; I could quite easily have sunk into the grass and had a sleep. But I didn't give up because I remembered back to Standalone when I did give up and then regretted it. I had a few fellow runners to race against, a guy called Arnie from Hitchin Running Club helped me on miles 7 and 8, and a lady in a blue top with 2 SIS gels in her bum kept me going for miles 8 and 9. I then remembered I'd run a few miles under 8 minutes so knew I had a few seconds in the bag. I checked my hand notes and I was still hitting my target every mile, so started to feel confident again.

Took my last gel at mile 8. Miles 9 to 12 were good, mainly downhill (although into a headwind), and at this point I spotted Lewis ahead of me. I was catching him, but didn't push hard to catch him. I passed him at mile 12, and gave him some encouraging words. He said he kept me in sight after that, so I hopefully kept him going. He certainly helped me stay in touch with my pace.

Just about mile 12 I felt my toe, which had been burning for miles, suddenly get hot and very painful. I assumed a blister had split, so curled my foot into a ball and limped for a bit. It got easier to deal with, and I managed a sub 8 minute mile for mile 13. The final stretch was uphill, how horrible is that?! But I knew I would PB so I was happy and relaxed at this point.

As I entered the stadium my name was called out, and I heard someone shout at me (Kieran I assume; I waved). I saw Chris (he finished in 1:38) and he said my sprint finish was a bit rubbish, so I made a bit more effort to cross the line. In 1:45:25, over a minute PB.

Happy PB Face

At the end I met Kieran, who took my photo and high-fived me, and we had a quick chat about my possibly busted toe, and his great supporting (LOL), then I went to get my bag and medal. Met Lewis crossing the line just behind me in 1:45:55. Got a bit lost trying to get out of the middle of the track, which earned me a spot prize of a bag, always useful.
 

It turns out my toe isn't busted, I just have a new blister. And I met my twitter friend Simon, and I quizzed him how he'd got on. "Yeah, wasn't really trying cos I've got St Neot's Half in 2 weeks". He came 5th, not trying my arse.

Why I started running: a series of challenges

I've been helping at Stotfold Runners for over a year now. I enjoy the club, it's good to meet new people who want to run. Everyone has a different background, they come along for so many different reasons: to run with other people; to have fun; to lose weight; to run 5K, 10K, a marathon. This post is for the new beginners at Stotfold Runners, who have just met me and aren't aware of my running history.

I started running with Stotfold Runners in January 2011; I gave in and joined the club after about 3 months of gentle persuasion by friends to give running a go. My reasons for running were to lose weight (I weighed more than 14 stone) and improve my fitness. The last time I'd run before 2011 was cross-country at school, back in 1994 I think. 15 years of inactivity. Terrible... but I'm sure a lot of us are guilty of that, finishing school and just stopping all exercise.

January 1st, 2011

For my first session I was run-walking at 5 minute intervals, and I covered about 2.5 miles. There was no Stotfold Runners beginners group in 2011. The beginners now who are allowed to run for 1 minute then walk for a minute are LUCKY! I ran with the club every Tuesday and then again on my own at the weekend. After a month I was running three times a week, for a couple of miles each time; after 2 months I could run 4 miles. I'd also lost about 2 stone in weight, through cutting alcohol and bread, not snacking, eating smaller portions, and I'd changed my hair colour several times! I decided to set myself a challenge, to run in a 10K race, the Flitwick 10K in April 2011.

April 2011, before Flitwick 10K

On race day I was so excited; the atmosphere was amazing, the buzz beforehand and the noise from spectators and other runners at the start gave me such a good feeling; I just loved the whole event. I was completely hooked on racing! I finished that race and immediately wanted to run another one! I began to train again, this time for a half marathon.

I ended 2011 having raced in three 10Ks and two half marathons. I was also at my lowest weight ever (a never-to-be-seen-again 8 stone 12; I lost 50 lb in weight in 2011). I didn't want to stop running ever!

In 2012, I ran two other half marathons (I set my current half PB of 1:46:30 during the Greenway Challenge) and Flitwick 10K again (setting my current 10K PB of 48:16), and I ran an amazing 22:42 5K at Marston Forest in June (I don't think I'll ever run that fast again!). I also attended Run England's Leadership in Running Fitness course, and became qualified to lead sessions at Stotfold Runners. Around this time the Stotfold Runners beginners group started.

My next challenge began soon after; I started to train for my first marathon in October 2012, the Preston Guild marathon, which is every 20 years (very special indeed!).

After Preston Guild marathon

Don't ever think that running a marathon is easy "because so many people do it". The training is long and hard and tiring and painful. I'm not sure I ever want to go through it again. I picked up a bad knee injury that forced me to physiotherapy, made me miss running Standalone 10K, and has resulted in me doing Pilates once a week ever since and leg and core strength work most days. But it did teach me how to become a "better" runner, about foot striking (toe vs heel), cadence (number of steps per minute, 180 is best), posture (upright and tall, not slouched!), and to concentrate.

After the marathon was over I didn't run for several weeks, apart from a few beginner club nights. I just didn't really feel like I wanted to run anymore, because of my knee problems mainly, but I'd also lost a lot of speed (perceived at the time as loss of "fitness", I was disenchanted). But some long, hilly, slow runs around Lancashire with my sister over the Christmas period got my mojo back and in 2013 I was ready to start over again.

This year I've been focusing mainly on getting faster again. I'm still plagued by leg and knee problems; I've had two periods of non-running from knee and shin problems, and a sore heel that comes and goes. But in a way that's been good; because I wasn't running I started to swim more and to cycle. I took part in an aquathlon in August, and I loved the challenge of a dual discipline event. I've also started to refocus my training, concentrating on heart rate, making sure my training plans incorporate speedwork and long slow runs, ensuring every run is a quality run.

It's been really good to help out at Stotfold Runners these past 2 years, to coach "non-runners" to become runners. I don't want to push advice at people, but I am happy to chat if asked. And I'm always ready to explain why it's important we do speedwork! It makes me incredibly proud to see friends now running 5K and 10K and training to run their first half marathon. 2014 is going to be amazing!

Now to think of my next challenge.

From the archives: Stevenage half marathon 2011

I've finally signed up to run Stevenage half marathon in November, after procrastinating about it for a few weeks. I have 3 weeks to prepare myself mentally, to lose a bit of weight, and to get myself used to running further than 10K.

I ran this race back in 2011, it was only my second half marathon, and I was really happy because I ran sub 1:50. The course is quite nice, considering it's in Stevenage: mainly along paths and through underpasses, but part of the course is through Fairlands Valley Park, around the lake.

My aim this time round is to obtain a SB (need to beat 1:51:26 to do that), hopefully beat my 2011 time (1:49:55) for a course record, and with a bit of luck beat the PB I set in 2012 when I ran the Greenway Challenge with a friend (1:46:31).

Here's my 2011 blog about the race!


So, November 6th, 2011. The 25th Stevenage Half Marathon. I signed up to run this event at the last minute (last minute for me!). I usually like to have several months to prepare for races but I only signed up for this a few weeks ago. I was "race-ready" though, because after finishing Fleetwood I wanted to maintain the distance I'd trained up to, so I'd been running 8 and 10 miles as recreation. I know, I'm mad.

A few other members of Stotfold Runners were running the event, Ed and Scott, and it was lovely to have them and their families around for support during the race and at the end. (My family are a bit "race-fatigued", this is my 5th race this year, so they stayed at home.) So huge thanks to them, and to Scott's family for driving me there and back and looking after me :)

So, my previous PB for a half marathon was 1:52:40 and my "secret aim-for time" for this race was 1:50:00. I really wanted to beat my PB but I wasn't sure I could because the Stevenage course was more undulating than Fleetwood. This course was run on underpasses and cycleways around Stevenage, and through Fairlands Valley Park, so lots of hills and slopes! But, with up bits come down bits as I always tell myself.

We ran two laps of the course, the second lap being slightly longer through the Park. I started slowly because I'm always being advised (nagged) by Pete L from running club to start slowly and build up speed. First two miles were comfortable, then I remembered I wanted to get a good time! So I started to up my pace.

I took my energy gel at 5 miles (just after I ran past Burger King) and just before the second water station. I had a few slower miles after this, possibly because I was on lap 2 and it was a bit more uphill and a bit of a psychological downer. But I sped up through the Park (although I was overtaken twice), and got a lovely boost when I saw Ed's wife cheering me on!

When I passed Burger King again I had a "moment" when I remembered being fat in January and I decided to really try and crack sub 1:50. So my last few miles were corkers. I'm not sure where my energy came from, or why I didn't fall over. And I should say that I really hate finishing on a running track, those last few metres are killers. But when I heard "Come on Sarah!" shouted by Scott's wife Julie I found enough energy to sprint. I even heard another runner mutter "great finish" as I passed him :)

We got no cake at the end :( I hate bananas. I ate the banana I was given, but I hate bananas. Got a lovely silver shoe trophy though :)

Standalone 10K, 2013

Last Sunday I ran in a local 10K road race, the Standalone 10K, which is organised by North Herts Road Runners. This race is a big one for my running club, Stotfold Runners, because it is our most local race; it passes through our town, we run the route a lot during the year in preparation, and we encourage all our members to take part. I last ran this race in 2011, taking a break in 2012 to recover from a knee injury, so I was really excited to be running it again this year.

The race starts and ends at Standalone Farm in Letchworth, goes through Norton to Stotfold, along the A507, and then past Fairfield Park back to the farm. There are a few hills, the worse one (I think!) is right at the start, so it's not too daunting a course.

The farm was packed when we arrived. Amazingly, I still managed to find my friends before the start! Had some photos with the club (see image), and exchanged some friendly race banter with Ed, whose aim at the beginning of the year was to beat me (mine to stay close to him!)

The race was full, with 1400 runners in total. Apart from the Preston Marathon last year, it's the biggest race I've taken part in. The atmosphere is amazing, so many people together doing the same thing. It's all very emotional *sniff* :-)

I walked to the race start with other members of Stotfold Runners, and I lined up with Ed and another friend just before the 50 minute marker. We didn't want to put too much pressure on ourselves and start at 45 minutes :-) The first section of the race is downhill (about 50 metres!) but we took this slowly because of the number of runners. The first (and biggest) hill is immediately after the start, and again I couldn't run up it quickly because of the number of runners in front of me. (Should've started at 45 minutes.) Followed Ed's example and took to the pavement, dodging spectators and small children. 

Once at the top of the hill I felt OK and tried to maintain some speed, keeping an eye on Ed all the time! At about 3K I sailed past another club friend who I thought was a lot faster than me, he seemed to be taking things easy and was doing a great job of thanking every marshall we passed :-) Had to run over the grimmest roadkill at this point too (splatted squirrel). At the water station at 5K I spotted a friend supporting (it's so nice to see people you know!). I didn't take on water because I was running fine and don't usually take a drink during a 10K.

As we hit the A507 the route narrowed and suddenly everyone in front of me stopped to funnel into the smaller area. I'm not one for being politely English during a race so I took to the grass verge so I could maintain my speed. Unfortunately caught a few nettles on the way, so spent the next 5 minutes cursing myself.

By the end of the bypass, as we turned towards Fairfield Park, the sun came out, the heat rose, and my legs suddenly slowed to nothing. I'd completely run out of energy. I really wanted to walk, but there were so many people spectating that I didn't dare stop in case someone I knew saw me! I kept looking at my Garmin to check my pace, and I was getting upset with myself because I was running at 8:30 min/mile (and I needed at least 8:00). In a big strop I switched the display to heart rate and just decided to grit my teeth and plod home.

The last few K were hard because they are uphill; during training I always tell myself they're not hills, it's just a deceiving view! They were certainly hills today. Spotted the Stotfold Runners banner and The Luxfords supporting at 9K, and I got a bit of a boost here. I knew I was almost finished, and I could hear the announcements at the farm.

At this point the marshalls made us run on the pavement. I wasn't happy with this change because we've never had to run here before, but I think they'd not been able to close the road at the top and it was quite busy. Anyway, that put me off a bit because the pavement is narrow and turns quite sharply. I took the final downhill stretch easy so as not to destroy my knees, then turned into the farm to finish. Tried hard to sprint to the line but it really wasn't happening for me. Finish time: 50:03 (should've kept an eye on the clock rather than my heart rate!)

Plus points: Fastest 10K all year.
Moral: Never Give Up.
Lessons for the future: Focus on longer midweek runs and pre-race nutrition.

And yes, Ed beat me! He got a great PB (48:10) too, so well done him. We grabbed our bananas and T-shirts and headed back to the course to pick up some of the club runners who might need support. I ran-walked with a friend for another 1.5K to get her back in just over 70 minutes (she was very happy).

Baldock 10K: will the hills ever end?

Today I ran in the inaugural Baldock 10K, starting at Newnham, to Bygrave, Ashwell, then back to Newnham. I cycled to the race start with my friend Tracey, since it was only a couple of miles away and we thought it would be a good warm up. We didn't count on our woeful cycling/gear changing and I forgot there were hills. So legs were a bit tired when we arrived!

The race HQ was located in an industrial estate, with the baggage store in a farmer's grain store (complete with combine harvester) and toilets in Reclamation Russell's office (if you see any mirrors, send them to Russell). There was BBQ (supplied by Chapman's butcher) at the start, and I had my eye on a bacon roll for when I'd finished the race.

The start was quite a walk from the HQ, up a farm track. Organisation was a bit hit-and-miss with the timing, the "timing man" couldn't get his van to the start line to put down the mat, so he had to carry all his equipment through the runners. (I did offer to help him but no-one else seemed bothered.) He just slapped the mat down randomly and we were almost ready to go. As usual, we (me, Tracey, and Ralph) were at the front, Dave Lawson has a lot to answer for.

I had a slight idea of the route from a pre-race report published on the organiser's website. I wasn't quite prepared for the muddy conditions though. The first mile was across a farmer's field. It started gravelly with some puddles, it soon turned into thick mud. My shoes were caked, and I was carrying extra weight on my feet. Made the first few km very hard.

Once we hit the road at Bygrave the mud started to fly off my shoes, although we were then hit with a hill for a mile. My legs were starting to protest! I picked up a young lad who seemed to be running a good pace and we ran together for the next few miles, chatting to each other every so often about our hoped-for finish times (about 50 minutes).

When we entered Ashwell we had more hazards to think about: the narrow pavements (couldn't run on the road because of parked cars), stone steps, bushes, and startled old ladies (my personal favourite). There was a nasty hill out of Ashwell, I had to push hard at this point (I'd lost my young man *sniff*). One of the runners behind told me at the finish that he'd been focusing on my back (you know he really meant arse) hoping to catch me up but I was "too strong". Hurrah!

A lovely flat stretch for the final mile was improved 100% by spotting Jane and her young support crew cheering us on. I could also see the smoke from the BBQ so I knew I was close. Unfortunately, a glance at my watch showed me I'd be very lucky to break 50 minutes, even if I ran a 7 minute mile. So I didn't. I resigned myself to 50-something and cruised home. Was lovely to see Ralph and Tracey with their medals!

My official time was 51:45, which I'm pleased with considering I had planned to run this as a training run for Standalone 10K, and in view of all those hills. (As I ran up the first hill, I vowed never to run a race around Baldock again, so please remind me next year when I'm considering Baldock Beast again.) Details of the run are below.


We obviously had to cycle home again, but first we stuck around for the presentation, because Tracey came third lady! Well done Tracey :)

The cycle home was hilarious. We couldn't get going up the hills, and Ralph (who ran home) was way ahead of us! He probably could've beat us home but, as a gentleman, he escorted us through the fields through Radwell back to Stotfold. So. Much. Mud. And tree roots. And just a lot of shrieking. Tracey and I have vowed never to do a triathlon.

Duck N Dash 2013

Today I competed in Freedom Tri's Duck N Dash aquathlon. It was my first ever multi-event race, and I learnt a lot!

Post registration! A good look for Saturday evening

I walked the 2.5 miles from Stotfold to Letchworth as a warm-up, arriving at the outdoor pool at 8am to set up my transition area. Here, I set out my towel, run shorts and race top with number pinned on, my trainers and socks (full of baby powder!), and my drink. I'd registered the day before, so also had my race number written on my arm and leg. My timing chip was attached to my ankle with a strap, to be worn for the whole event.

Here I encountered my first problem. I'd walked to Letchworth in my running gear, which I'd just removed for transition. I should've brought warm clothes to wear while waiting! Fortunately I had my fleece and spare clothes for afterwards, so I wore those. Next time (!) I'll need a tracksuit and some spare socks and shoes. 

My transition area

While waiting for transition to close and the race briefing to start, I wandered around the pool area, trying to find someone I knew. At running events I usually see a lot of people I recognise, here I didn't spot many at all! Finally found my friend Jane, whose son was competing in the Ducklings section, and Ed and Elinor from run club, whose daughter was also taking part. Latched onto them for a while until I spotted my friend Sarah who was doing the event as a relay with her husband. It was good to chat about what we were about to do, made me feel less anxious!

After the race briefing, I got changed out of my warm clothes (kept the fleece on), and then met my family, who'd just arrived to support. We found a spot to watch the Duckling swimming event and enjoyed that, then it was my turn. 

We had another mini briefing, including how to swim the course and about overtaking, then we lined up in number order. I was 145, about in the middle of the group. Swimmers set off every 10 seconds. I dumped my fleece in the "Duck" bucket, then the next thing I knew, I was in the water and swimming. Felt very comfortable (surprisingly!). I think it was the reassuring sight of someone's feet just ahead of me. Felt someone touch my toes, so at the end of the lane I let him pass me. Same again on the next 50m, but after that it was me doing the overtaking. Had a "can't breath" moment about 200m in, slight panic as I inhaled water for three consecutive breaths, but soon recovered. There was a bit of a melee on one 50m stretch, lots of overtaking and slow swimmers, but just stood my ground (water?) and I was fine. 

Before I knew it I was out of the pool and running to my transition area. As usual, I stopped for a chat with my neighbour ("can't believe we just did that!") and struggled putting my shoes on (should've bought those bungee laces). Not a disaster, but not as fast as it could've been. 

Thanks to Freedom Tri for the photo

Initially, the run started OK, was good to see Ed supporting too! I had put a gel in my pocket earlier, so I had that as I started. Legs went to jelly a bit on the first 0.5K but I know the run course really well, so knew it was just a tough path rather than me. Overtook and was overtaken, but mainly didn't lose places. Spotted my family at the end of the first lap, son shouted "boo mummy you're rubbish", he's obviously learnt that from his dad ;-) On the second lap I could sense a lady behind me breathing heavily but getting a lot of support from the marshals. Obviously a club runner. I kept her behind me, every time I heard her get closer I sped up. She helped keep me focused on that second lap. As we approached the finish she began to pass me, and I let her for a few metres, then my sprint finish kicked in. I'm so proud of that finish! I wish more people had seen it (modest?). 

I did thank her at the end for pushing me, and she said I'd kept her going too. Excellent! Overall time was 41:37. Swim and transition took me 11:39 and the run was 29:59. Pleased with the run time (average 8 min/mile pace), swim was probably about 9:30 leaving a good 2 mins in transition. Told you it felt slow!

Big thanks to the Freedom Tri members today, they were really helpful when I had seemingly stupid questions to ask ("do I really wear my timing chip in the pool?!"), were great during the pre-swim briefing, and were obviously enjoying the event. It's a big race to organise, with the two events to marshal and lots of different groups: Ducklings (children's groups), Ducks (400m swim), Drakes (600m swim), and the relay. I think they did a great job. I was impressed at the number of children competing, and how carefully those events were monitored. 

Thanks also to Becca and Jane who gave me lots of advice, and Kieran (my physio) who is the reason I entered. 

I "might" consider possibly doing this again next year. Might. 

Summer holiday training

My last training post was written in the middle of July, at the beginning of the school summer holidays, and this one is written at the end of August, when they are almost over. I find training in the summer holidays quite tricky. My children are home with me, so I can't run in the morning anymore (unless I get up at silly o'clock!), and my evening routine goes out of the window when we are away on our camping trips.

I've managed to continue to attend my weekly Pilates class, which has been a great help with healing my leg injury. I also continued to attend circuits, cycle, and swim whenever I could.

I restarted running in August with a training day for the Duck N Dash organised by Freedom Tri. We had an hour of swim training at 7:30 am, then we ran the First Saturday of the Month 5K around Norton Common. It was a good opportunity to see how it feels to do a dual event. I found the swimming really difficult, but the running went well, possibly because I didn't strictly race the event, I took the first mile "easy" and then began to speed up towards the end (26:27).

Because I've been away a lot over the summer, when I do get chance to run I've been trying to make it count. I've maintained my long run distance by running at least 10K once a week. On the other run day (I usually only managed two runs a week) I was focusing on speedwork, either hill sprints or intervals. It's been good to attempt speedwork on my own because I usually leave run club to organise my fast runs! On my last run (5.5 miles) I concentrated on maintaining a faster pace than usual (I aimed at 9 min/mile vs settling into a 10.5 min/mile plod). I also aimed to run fast up all the hills. It was a good run, despite the faster pace I felt comfortable (and wondered to myself why I'd never pushed myself before this day!). It's definitely given me some confidence that I've not lost too much fitness and I can get back something from this year (aim is still to achieve 10K and half PBs).

This week I'm taking charge of run club. My plans aren't too complicated because I'm not very confident on my own! Tuesday will be about negative splits, taking the beginners to Arlesey and back to see if they can make the return journey faster, and intermediates will be attempting to run a progressive 5 miles. Thursday will be speedwork for the beginners at the Norton Rd underpass, and intermediates will be running 4-6 miles depending on who comes (we might race the distances).

I don't really want to risk injury on Thursday, because Sunday is the Duck N Dash. I can't believe it's less than a week away. I need to concentrate on my diet this week, I need to lose some weight but I also need to keep my energy levels up. I'll be blogging about my diet on soggous.blogspot.co.uk.

Thanks for reading!

Sunday May 5: Greenway Challenge

Race day, at last. Training has quite frankly been woeful, with 3 weeks off for a chest infection. I didn't expect to get a good time, and the hot sun made that inevitable. I struggled badly for the first 5 miles, I wasn't enjoying myself. Sometimes you have to step back and ask why you do this? If I'm not enjoying it I'm not going to carry on in the future. So at 5 miles I decided to have a walk and just run to enjoy myself.

After getting my breath back I carried on and managed well for the next 3 miles. I stopped to chat with a friend who was marshalling at a road crossing about 8 miles in. The brief break kept me going until I reached the dreaded Kingswood Avenue hill. Another walk break, and at the top of the hill (10 miles) was my lovely friend, who had cold water in her bag and topped my bottle up and offered many encouraging words.

I was definitely struggling at this point, I had to walk again quite soon afterwards. But once back on the flat and in Letchworth I knew it was the home straight. This is when I started to pick off runners in front of me. Although I was also horribly aware my feet were very uncomfortable, I knew I had blisters, they felt like they were on fire. Anyway, I pushed on and wondered if I'd make sub 2 hours. As it happened I didn't, but only just. Less talking and I'd have done it!

As I turned into Standalone for the finish my son raced up to me shouting "Pump those crazy legs!". That's a standard heckle from my family, I expect nothing less. At the finish we got a nice memento of a water bag, quite handy, and a huge selection of cakes to choose from. My friend was lying down having a massage, she shouted me over to tell me she was 2nd lady! I was so pleased for her. And another good friend was 3rd lady. So altogether a fantastic day.

Think I probably need new trainers though, my Sauconys are definitely shot.

Saturday May 4: Stotfold 5K Fun Run

This race was rescheduled from a very snowy March. Today was hot and sunny, with the possibility of a rain shower. I ran with my 5-year-old daughter, and my 7-year-old son ran with my friend Gill and her son.

The run was chip-timed, which for a school-organised fun run was rather unusual! I expect they got it for free. Despite some shoddy communication, the race was well organised on the day, and the route clearly marked out. 

We set off running, and probably managed 3 minutes before I enforced a walk break. This continued for a few km, then we walked for about 5 minutes because my daughter had a stitch and was flagging (it was very hot at this point of the run). I gave her a piggyback for about a quarter of a km, just to keep us moving. It's very hard to run and give a piggyback when your windpipe is being squashed! At 4 km she got a second wind, and ran for quite a way. I then gave her another short piggyback ride, with the rule that she had to run when we got on the road again. With the finish in sight, she gave up completely! I had strict words with her about the Stotfold Runners sprint finish, and that you definitely didn't stop with the end in sight, and holding hands, we crossed the line together.

I'm so proud of her for running and walking all that way, despite the two short carry breaks. We finished in 41:39, which is faster than the time I ran when I did Race for Life in 2006 (which was about 48 minutes I think!). 

My son finished just ahead of us in 38:18. He'd have done better if he'd not drunk all his juice before the start, or eaten all the Haribo, which were for during and after, not all during!

Me and my daughter at the start of the Fun Run