Hampton Ferry Charity Race - the pain that is a 5K

Around this time each year, some of our local runners put on a small race along the banks of the Avon in aid of Diabetes UK.  This year, I was actually both home and fit and so had the opportunity to join in the fun.  Nearly 20 EVRC runners took part, so it was a very sociable, if nervy, atmosphere as many muttered about how much it hurts to race a 5K.  My last 5K was in 2010, so I wasn't quite sure how it would go.  Add in the fatigue of last week's ultra, and my race would be a bit of a lottery.

I don't really have space for a 5K in my ultra training, so I decided to put in a nice long warm-up and then top up after the race to at least get 10 in for the day.  At least I started off as loose as my body felt likely to get.  The goal was to start off aiming for sub-19 and find out how long I could hold on.  The start was quite quick as we tried to cross a field and hit the trail in line to avoid a bottleneck.  I finished the first mile dead on pace at 6:06 and knew I wouldn't be holding it much longer.  I managed to keep going at 6:21 pace for the rest of the race, until the obligatory sprint finish.  The brain kept asking for faster, but the body just wasn't moving efficiently enough to increase the speed.  My lungs felt set to burst, and my abs felt like someone was standing on me.  Within a minute or so of finishing, I felt human, but like I'd been beaten.

Only when I'd cooled down a bit after the race did I remember that I still had another four miles to run.  Since home was only a mile and a half away, I added some warm layers and headed off in the opposite direction to begin my long, very slow cool-down.  It wasn't pretty, but it was good training to put in some miles on a very tired body.  In the end, my 19:35 gave me a new PB by 14 seconds, which is pretty satisfying considering that I'd just completed my longest ever run just a week ago.

The Blackminster Half "Scorpion Run"- and an "accidental" PB

My friend Linzi and her husband decided at some point last year that they would organize a race in aid of local charities.  As it happened I didn't have a race planned, so I decided that the best way to support would be to take part.  Falling three weeks after the first trail marathon of the year and two weeks before the first ultra, I figured it would be a great chance at a speed session to keep the "go far, go slow" mentality at bay.  In light of recent improved performances, I briefly thought about trying to break the 90-minute goal that's been toying with me for the past few years.  Luckily, Nic reminded me that I'm naturally an idiot and should probably not have two focus races in the same month (who's the coach, now?).  The weekend before I kept to my training plan and put in my toughest back-to-back (23.5 & 10) so far.  With those sessions, the exhaustion-laced mid-week runs, a light head cold, and feeling totally wrecked the day before, I was pretty circumspect about how the race could pan out.

EVRC turned out in numbers for this excellent local race

On Sunday, I woke up feeling pretty reasonable.  The cold was shifting and the sun was shining (well, once it rose high enough).  I'd settled on a half-way house of a race plan to run as a goal-marathon-pace session, and then speed up in the second half if I felt OK.  When people asked what I had planned, I kept saying "I'll go with 7:15s and then see how it goes", or "1:35ish".  I'm not sure I believed it, but it was the sensible approach.  My strategy was to only show the lap time on my watch, and concentrate on keeping each lap effort in the right zone.  When Race Director Colin (Mr. Linzi) called all runners planning for sub-1:30, about 10 people headed for the line.  So, when I lined up behind them, I was unnaturally close to the starting line.  But, I kept in my head "7:15 for the first mile".

Sunny, yes, but not quite warm enough for  standing around in a vest

Then, of course, the horn sounds and off we go.  I saw 6:45 on the lap time after a few hundred yards and immediately eased off a bit.  I didn't really want to knock myself out after 8 miles, and I also didn't want to overcook any of my club-mates who had said they'd try to hold my announced pace with me.  The first mile included some nice gentle downward slopes, so I ended up with a 6:52 - just a bit faster than planned!  With deceptive gentle upward slopes for the next four miles, I eased back a bit but was still running sub 7:10.  It certainly helped to have plenty of friends and club-mates along the route cheering us all on.  The Day family mobile cheering service was especially appreciated - for a while, every half mile or so Roger and Maz were stopped by their bikes cheering us on.

The course started to ease back "downhill" (well, it's all pretty flat, really), but I was now in the "windy" section of the course.  Luckily, race day was calm for the breezy aerodrome area.  I tried to tuck in behind the only nearby runner for some shelter, but he was struggling.  So, I pressed on at a steady pace and he clung in behind me.  As we eased up yet another gentle slope, I kept the effort consistent and my drafting partner retook the lead.  This time, I stayed tucked in and kept there for about half a mile before he tired again and finally dropped off the pace.

Around the village of Marcliff, club-mate Ben had enough of my steady-effort method and pulled away up a hill to the cheers of his family.  We were approaching 8 miles, and I was nearly content to let him go.  I wasn't about to ruin my race plan by running someone else's race with another 5 miles to go.  He was obviously feeling pretty good, and I still had no idea how I was feeling.  Nothing hurt too much, but I wasn't exactly "in the groove".

We carried on through a nice flat section for a couple of miles before we approached the advertised "sting in the tail" - a short, sharp up followed by a steep down and then another short ascent.  It's the sort of topography that makes you look up and notice, but is perfectly manageable when you're used to the hilly trails.  I knew as this section came closer, if I could see Ben, then I could catch him on the steep descent.  Sure enough, half-way down I flew past Ben, gave him a thumbs-up of encouragement (I fully expected to see him again soon), and carried on down the hill.

Finally, with only two miles to go, I allowed myself to "race".  I pushed up the pace to make sure that Ben would have a struggle to catch me.  I was happy if he did pull out all the stops and beat me, but I saw no reason to make it easy!  At last, I felt like I was really running strong.  On the final section of the "sting", Nic was enjoying her official photographer role, sitting in the sun taking pictures.  She shouted encouragement as I smiled for the camera. 

Still smiling with just over a mile to go.

Once at the top of this last little hill, it was a little over half a mile down the hill and along the road to the finish.  I had no idea how far back Ben was, but I knew he was close enough from the encouragement he was receiving.  I had plenty of strength left, and just kept pushing the speed up all the way to the finish line.  On the final approach around the school field, I saw the clock and realized I had a good PB on the way and sprinted for all I was worth to burn off those few extra seconds.  I planted both feet on the chip mat to be sure the time was registered and gave Linzi a big hug of thanks for the great race.  I'm not sure she appreciated the sweaty embrace, but I hope the sentiment was well received!

Evesham Asparagus Run 5k - a final experiment in coffee management

Another week, another 5k...  As I mentioned last week, I don't really like the distance, but it provides some much-needed speedwork.

The race today centred on the paths along the River Avon, about a mile from home.  The party atmosphere for the balloon festival (hot air, rather than helium) was great.  The organizers had a live music stage, plenty of things for people to see and do, and a random 5k fun run to raise money for the local air ambulance.

Nic and I popped down a bit early to drop off some forms for our club's 10k at the club's table, took the chance to socialize, and enjoyed the celebratory mood.  Then, as we completed our warm-ups, the official news came that the celebrity starter (Countryfile's Adam Henson) was stuck in traffic, so we would be delayed by 30 minutes.  It turns out that the county council, who are kindly destroying the town's main street as part of a renovation and rebuilding plan, put signs along the bypass saying "road closed" at all entry points (about 1/4 mile is actually shut).  So, all the people trying to get to the festival were driving around to find an open road.  Glad I walked in...

Eventually, we had the official warm up (where the official warm-up leader kindly got the crowd moving and then led them into some nice cool-down exercises...  obviously he's not keeping up with the latest advice on warming up and stretching).  Then, the race started and I went hard off the line to get past the mini-runners who can put on a mean sprint and then stop in front of you after 50 yards.  I settled into my rythm and watched the front 5 pull away. From there it was a nice hard run down the river, turn around at the sports club, and then run back trying hard to keep from slowing down too much.  Along the way I reeled in 5th, then 4th place.  With a kilometre to go, I checked behind and it was all clear.  So, I tried to push a bit harder knowing that if I blew up I could at least keep hold of 4th.  In the end, the final push wasn't up to much and I finished in just under 20.5.  A good, hard speed session, but not my best race.

For today's race, I again experimented with a nice espresso before the race - as it turned out, an extra half hour before the race.  But I needed the boost after a nice dinner and drinks evening with friends last night.  So, during my warm up I was easily getting my heart rate into the high 170s - a little too easily.  I felt more on edge than I would have liked, and a bit tight in the chest.   So, the coffee hit before a run is back on the shelf - I'll stick to guarana for my caffeine buzz, and coffee for the recovery.