This week I lost 1/2 lb (0.25 Kg) and my waist decreased by 0.5cm and my % body fat remained the same.
I did a reasonable amount of training this week but pleasantly surprised of the weight loss due to it being a taper week where I normally keep or increase the amount of food when at the same time the training is reduced.
Wednesday, March 30, 2011
Monday, March 28, 2011
Last Week's training
Last week I did 11 hours of training which was part of my marathon taper. Below is a breakdown by time.
I was pleased with the increase in swimming and cross training which was helped by having a day off work to some gym classes.
Included in this was 5km and run on part of the marathon course.
| Run | 39% |
| Cross | 30% |
| Swim | 14% |
| Walk | 10% |
| Bike | 7% |
I was pleased with the increase in swimming and cross training which was helped by having a day off work to some gym classes.
Included in this was 5km and run on part of the marathon course.
Sunday, March 27, 2011
Brighton Marathon Reconnaissance
I decided in my first taper week to do some reconnaissance of parts of the Brighton Marathon course after doing the local parkrun 5km. As you run most of the course in both directions I could see lots of the course with minimal running, for obvious reasons I did not run the official route on the road.
In addition to my run and photos taken, I am also using the official race video of the course and GPS data from last years route (I think very similar if not the same).
Miles 0 to 5
The start to mile 5 is in the town centre which I did not check. It starts with a loop around the park (preston park) where it starts at, there are some short inclines around here. The road looks narrow so may not get into your regular pace due to number of runners. It then heads to the city centre where it loops back on itself a few times for a couple of miles. There is likely to be a lot support here in the city centre.
Photo of taken from roundabout near the 13.2 and 26 miles opposite the pier looking across to about mile 5 before heading on road behind the building on the right but this side of the road on the way out and to the finish.
It then heads east out of the city on a road back from the seafront. The seafront road has a long steady incline (slog) so I suspect the way out road would be similar.
Miles 5 to 10
From about 5.7 miles you finally get to the seafront. There is runners in both directions from here on (apart from half a mile at about 8 miles), so there should be some extra support when you at least see other runners from the club(s) you are a member of. This section has some long steady inclines to the Brighton Marina (is visible landmark along the coastline) and for a mile or so beyond it.
At about 7.7 miles you turn left at roundabout (construction work on the junction as landmark)
Before running past St Dunstans which is set on a hillside.
You then run through Ovingdean which is a pleasant looking village until you reach the far end.
Where there is some nice short sharp inclines in some narrow stone walled lanes, very picturesque or you may think of some other phrase. It then heads through a school (possibly only grass/trail section on the route for short distance) before heading back on the road to the roundabout, this loop (roundabout back to same roundabout) is about 1.7 miles.
You then turn left to the go up what appears to be the longest/steepest hill on the course to the U turn point at 10 miles.
If you have time to notice the scenery there is a golf course with a big windmill to the left.
You head back west towards the city.
Miles 10 to 15
On the way back you can spot the marina and the pier along the coastline as reference points. It is undulating but slightly easier on the way back which is on the same road as on the way out. At the half way point there is an arch which may give your a boost along with the section from 12.5 - 13.2 miles being a decline.
You go past finish which on the promenade below at the roundabout opposite the pier go straight along the coast road (not in to Burger King or turn left to finish).
For the next mile or so as your are near the city centre and finish there is likely to be me support plus you also smell the fish n chips, doughnuts, fried breakfast and other such healthy food smell in the air.
From the pier there is a slight incline for the next half a mile. you then continue along the road past the burnt down west pier and then alongside a grass section before turning right in to grand avenue (statue of Queen Victoria) at the entrance.
Miles 15 to 20
This is an out and back section totalling about 3.5 miles. There is a slight incline when you turn right in to this road.
Which then leads in to the left turn into church road.
This road is a long straight road with slight incline for 1.5 miles before getting to U turn to head back along same roads (opposite site) to the Queen Victoria statue. This just appears uphill on the way out due long road an perspective however from GPS data it is a slight decline on the way out and slight incline on the way back (with a slight increase near U turn point).
After completing this section you turn right and again head west along the seafront road for 1 mile.
Miles 20 to 25
After 20 miles you head on to a small warehouse/industrial estate. You go through a wall (like the analogy) that a college made at 20.5 and on the way back at 23 miles. You then round a power station at 21.5 mile before turning back and now heading for the finish :-)
You are heading the opposite way to this photograph was taken.
At 23.2 miles you head on to the esplanade which is wide but slopes slightly to the right towards beach. Not sure if route is fenced off here so there is a lot of street furniture, people and dogs to dodge. Along with the multi colour beach huts you can see the west and main piers in the distance and therefore close to the finish.
At 24 miles a cycle path also joins the esplanade so caution may be required if they do not stop access while the marathon is on.
You then go through a left then right chicane at peace statue at 25 miles which looks like it is fenced off from then.
Miles 25 to 26.2
The crowds should be increasing at this point onwards. This is narrow section of road on the right had side with slight incline for half a mile.
With about half a mile to go there is a decline to the pier and then there is just the 0.2 mile to the finish which is along the flat lower level sea road.
The decision is then what suitable recovery food you have, other options may be available some may even be healthy!!
Other Comments
The weather started of cloudy and chilly when I started this run but got warmer near the end. Apart from the section in the town and the 3.5 mile run along the road it is on the coast line, so would be exposed to the weather elements. So kit that you could adjust would be better option but should have tried on long runs beforehand. If there is any wind it would be better prevailing from the north as there is some shelter from that direction all other direction it would not be as pleasant day.
From the email updates last year there was 150,000 supporters and 68.2% of runners it was their first marathon. So that average out at 5,000 people watching per mile I think the majority if 90% were in a square mile from the start (top left) to the finish (bottom right of area). Based on the percentage doing the first marathon if you have ran a marathon two people next to you have not, this is ratio is more likely increase the further back you are. May be worth noting when approaching aid stations, as they may suddenly stop at the first person.
I have not include details of aid stations and other race points which are on the course map and race information booklet. Which you should use the nutrition plan that you have used on your longer runs, proportionally increased for the last little 6 miles or so that you did not run in training.
In addition to my run and photos taken, I am also using the official race video of the course and GPS data from last years route (I think very similar if not the same).
Miles 0 to 5
The start to mile 5 is in the town centre which I did not check. It starts with a loop around the park (preston park) where it starts at, there are some short inclines around here. The road looks narrow so may not get into your regular pace due to number of runners. It then heads to the city centre where it loops back on itself a few times for a couple of miles. There is likely to be a lot support here in the city centre.
Photo of taken from roundabout near the 13.2 and 26 miles opposite the pier looking across to about mile 5 before heading on road behind the building on the right but this side of the road on the way out and to the finish.
It then heads east out of the city on a road back from the seafront. The seafront road has a long steady incline (slog) so I suspect the way out road would be similar.
Miles 5 to 10
From about 5.7 miles you finally get to the seafront. There is runners in both directions from here on (apart from half a mile at about 8 miles), so there should be some extra support when you at least see other runners from the club(s) you are a member of. This section has some long steady inclines to the Brighton Marina (is visible landmark along the coastline) and for a mile or so beyond it.
At about 7.7 miles you turn left at roundabout (construction work on the junction as landmark)
Before running past St Dunstans which is set on a hillside.
You then run through Ovingdean which is a pleasant looking village until you reach the far end.
Where there is some nice short sharp inclines in some narrow stone walled lanes, very picturesque or you may think of some other phrase. It then heads through a school (possibly only grass/trail section on the route for short distance) before heading back on the road to the roundabout, this loop (roundabout back to same roundabout) is about 1.7 miles.
You then turn left to the go up what appears to be the longest/steepest hill on the course to the U turn point at 10 miles.
If you have time to notice the scenery there is a golf course with a big windmill to the left.
You head back west towards the city.
Miles 10 to 15
On the way back you can spot the marina and the pier along the coastline as reference points. It is undulating but slightly easier on the way back which is on the same road as on the way out. At the half way point there is an arch which may give your a boost along with the section from 12.5 - 13.2 miles being a decline.
You go past finish which on the promenade below at the roundabout opposite the pier go straight along the coast road (not in to Burger King or turn left to finish).
For the next mile or so as your are near the city centre and finish there is likely to be me support plus you also smell the fish n chips, doughnuts, fried breakfast and other such healthy food smell in the air.
From the pier there is a slight incline for the next half a mile. you then continue along the road past the burnt down west pier and then alongside a grass section before turning right in to grand avenue (statue of Queen Victoria) at the entrance.
Miles 15 to 20
This is an out and back section totalling about 3.5 miles. There is a slight incline when you turn right in to this road.
Which then leads in to the left turn into church road.
This road is a long straight road with slight incline for 1.5 miles before getting to U turn to head back along same roads (opposite site) to the Queen Victoria statue. This just appears uphill on the way out due long road an perspective however from GPS data it is a slight decline on the way out and slight incline on the way back (with a slight increase near U turn point).
After completing this section you turn right and again head west along the seafront road for 1 mile.
Miles 20 to 25
After 20 miles you head on to a small warehouse/industrial estate. You go through a wall (like the analogy) that a college made at 20.5 and on the way back at 23 miles. You then round a power station at 21.5 mile before turning back and now heading for the finish :-)
You are heading the opposite way to this photograph was taken.
At 23.2 miles you head on to the esplanade which is wide but slopes slightly to the right towards beach. Not sure if route is fenced off here so there is a lot of street furniture, people and dogs to dodge. Along with the multi colour beach huts you can see the west and main piers in the distance and therefore close to the finish.
At 24 miles a cycle path also joins the esplanade so caution may be required if they do not stop access while the marathon is on.
You then go through a left then right chicane at peace statue at 25 miles which looks like it is fenced off from then.
Miles 25 to 26.2
The crowds should be increasing at this point onwards. This is narrow section of road on the right had side with slight incline for half a mile.
With about half a mile to go there is a decline to the pier and then there is just the 0.2 mile to the finish which is along the flat lower level sea road.
The decision is then what suitable recovery food you have, other options may be available some may even be healthy!!
Other Comments
The weather started of cloudy and chilly when I started this run but got warmer near the end. Apart from the section in the town and the 3.5 mile run along the road it is on the coast line, so would be exposed to the weather elements. So kit that you could adjust would be better option but should have tried on long runs beforehand. If there is any wind it would be better prevailing from the north as there is some shelter from that direction all other direction it would not be as pleasant day.
From the email updates last year there was 150,000 supporters and 68.2% of runners it was their first marathon. So that average out at 5,000 people watching per mile I think the majority if 90% were in a square mile from the start (top left) to the finish (bottom right of area). Based on the percentage doing the first marathon if you have ran a marathon two people next to you have not, this is ratio is more likely increase the further back you are. May be worth noting when approaching aid stations, as they may suddenly stop at the first person.
I have not include details of aid stations and other race points which are on the course map and race information booklet. Which you should use the nutrition plan that you have used on your longer runs, proportionally increased for the last little 6 miles or so that you did not run in training.
Brighton Parkrun
As part of my marathon training I took part in the Brighton and Hove Parkrun. It had over twice the amount of people of the normal parkruns I do with 287 people taking part yesterday.
It was a quite big park with lots of facilities, the photos below were taking 2 hours after the parkrun.
The Cafe is in the background which is were you get your barcodes scanned.
It was a two and half lap route around the park on the paths (there was a mini train which did not cross the route). It was however more undulating than I thought it would be which made it slightly more challenging but had no hills as such. The laps had long sections up to about 1km to the end of the route so you could get in to a good rhythm until any short inclines.
I was taking it at a reasonable effort until the last lap when I picked up the pace a bit and then kicked about 400m from the end. My official time was 24:00 which I was pleased with, my time on my GPS was 26 something, as I had forgotten to stop it until after the scanning my barcode!!
I visited the cafe after my longer run which did have a lot of choices of cakes, coffees and teas but seemed pricey for a fried breakfast (£7.50), I just had a cup of tea sitting in the sunshine outside.
It was a quite big park with lots of facilities, the photos below were taking 2 hours after the parkrun.
The Cafe is in the background which is were you get your barcodes scanned.
It was a two and half lap route around the park on the paths (there was a mini train which did not cross the route). It was however more undulating than I thought it would be which made it slightly more challenging but had no hills as such. The laps had long sections up to about 1km to the end of the route so you could get in to a good rhythm until any short inclines.
I was taking it at a reasonable effort until the last lap when I picked up the pace a bit and then kicked about 400m from the end. My official time was 24:00 which I was pleased with, my time on my GPS was 26 something, as I had forgotten to stop it until after the scanning my barcode!!
I visited the cafe after my longer run which did have a lot of choices of cakes, coffees and teas but seemed pricey for a fried breakfast (£7.50), I just had a cup of tea sitting in the sunshine outside.
Wednesday, March 23, 2011
Isotonic Guinness
At work today after discussing various nutritional items including what multi-pack deals I had purchased recently, I came up with tonight's post exercise recovery drink of Isotonic Guinness, which is made from FCP approved products.
I went for the Tractor Boys blue, officially known as Powerade Ion4 Berry and Tropical flavour which about 100ml was added to a settled (expertly poured) 440ml of Draught Guinness. So it contains four of the minerals from the Powerade (sodium, potassium, magnesium, calcium) plus the nutritional components from the Guinness.
There was a bit of the blue colouring of the Guinness white head where the sports drink was poured in.
You could not taste the Powerade that much, I think at least a 50/50 ratio would be required due to the naturally strong taste of Guinness but hopefully it will help me recover from a tough few training days.
I think this would need to be repeated numerous time to scientifically prove if it aided the recovery process.
I went for the Tractor Boys blue, officially known as Powerade Ion4 Berry and Tropical flavour which about 100ml was added to a settled (expertly poured) 440ml of Draught Guinness. So it contains four of the minerals from the Powerade (sodium, potassium, magnesium, calcium) plus the nutritional components from the Guinness.
There was a bit of the blue colouring of the Guinness white head where the sports drink was poured in.
You could not taste the Powerade that much, I think at least a 50/50 ratio would be required due to the naturally strong taste of Guinness but hopefully it will help me recover from a tough few training days.
I think this would need to be repeated numerous time to scientifically prove if it aided the recovery process.
Taper Week 1
My first taper week is going really well :-)
After Sunday's 21 mile race on Monday night I did 30 minute swim followed by a 6 mile run, then Tuesday a swim, spin and two core workout classes all before lunch. Today was a bit easy with a lunchtime swim and Aquajog followed by 11.3 miles ran tonight include 7 miles at a fast pace.
I think I may have a well deserved rest day tomorrow.
After Sunday's 21 mile race on Monday night I did 30 minute swim followed by a 6 mile run, then Tuesday a swim, spin and two core workout classes all before lunch. Today was a bit easy with a lunchtime swim and Aquajog followed by 11.3 miles ran tonight include 7 miles at a fast pace.
I think I may have a well deserved rest day tomorrow.
Tuesday, March 22, 2011
Weekly Weigh In
This week I have lost 1lb 2oz (0.5Kg) with my % body fat increasing by 1.5%.
This mainly due to the 12 hours of exercise this week and eating more sensibly which did include a carvery (with vegetables) and an Irish Soda bread.
Now my training intensity should be reducing I need to make sure I reduce my food intake accordingly.
This mainly due to the 12 hours of exercise this week and eating more sensibly which did include a carvery (with vegetables) and an Irish Soda bread.
Now my training intensity should be reducing I need to make sure I reduce my food intake accordingly.
Monday, March 21, 2011
Last Week's training
Last week I did just under 12 hours of training. Below is a breakdown of this by time.
The run totalled over 35 miles which included a 21 mile race and a couple of other runs. The walk figure is a bit high compared to the rest of the training but was used as a bit of recovery from the other session. In the next few weeks the run should decrease but the others apart from walk should increase, well that is the plan.
| Run | 47% |
| Walk | 23% |
| Bike | 15% |
| Cross | 8% |
| Swim | 7% |
The run totalled over 35 miles which included a 21 mile race and a couple of other runs. The walk figure is a bit high compared to the rest of the training but was used as a bit of recovery from the other session. In the next few weeks the run should decrease but the others apart from walk should increase, well that is the plan.
Sunday, March 20, 2011
Cranleigh 21 Mile - Race Report
As it was an early race start 9am it was still quite chilly 3c. So before the race I decided to go with the leggings instead of shorts but keeping the rest of my kit, the only problem I had forgotten to take a hi-tech pre race heat management system or commonly know a bin liner :-)
My goals for this race was get the nutrition rate and pace so I can run to the end with out any issues. For my nutrition again I was using the marathon race drink (in Tractor Blue colour) but I had six different makes of gels with me, hopefully that would not cause a problem during the race.
The 21 mile (and a bit) course was a 9 mile loop with two laps around a 6 mile loop (1 for the 15 milers). So I thought I would take the longer lap at an easy/marathon pace and then try and increase the pace on each of the other two laps. I assumed this course was undulating as was only a few miles away from the 20 mile race the previous week.
Before the start there was even a fly by.
Still at this point in time there was choices 15 or 21 miles?
If you were not sure where the finish was.
This is the view from start and was also the way back towards the finish for the two times round the 6 mile loop. About 1 mile down this road was a nice hill good hill in both directions which had to be done 3 times in total and within the last mile, nice!!
For the 9 mile loop I was slightly ahead of my target pace and had to keep my pace in check. I was using the other stopwatch to keep to the regular timed drink/gel nutrition plan. At 7 miles you could see a nice reasonably step hill in the distance with runners going up, I was strong up the hill which had a water stop at the top which I did not need so carried on. After this I got chatting to a person who was from norfolk, I did not hold it against them :-) We kept a slightly faster pace for the next 6 miles until about half way through the first smaller loop and then I picked up the pace slightly.
It was also starting to get warmer up to about 12c, so I occupationally took my hat off, my gloves were off after a few miles and where stored in my hat when running. Luckily I had planned my kit tops (just the 4) with two having zips so I could regulate my temperature a bit when it got warmer and cold. This race I was also drinking a cup of water every 2 or 3 water stations so I did not have just isotonic stuff all the way round.
The finish is just behind sign and tree but still another lap to and already got lapped by the first 10 runners on the first of the smaller laps :-(
This took you along part of the downs link.
This was for a few 100m along this path luckily this was a paved surface of this link. This also went behind where I parked my car with all the lovely pre race food and drink in there plus the shorts which I was think about changing in to. However I decided to carry on and not waste any time.
On the second of the smaller 6 mile loop you knew what was coming and I was starting to pick up my pace which was starting to feel harder on my muscles. I had some jelly beans that was offered by the marshals at 1 mile in to the loop which tasted good after all the gels had already. As I had plenty of drinks left I decided to change one of my gels until a few miles later as I only had one gel left and took an extra swig of isotonic drink instead. I did have a backup option of sports powder which I could make up with water at the aid stations if needed but I felt I did not need that.
About 3 miles in to the race and 3 miles from end of the smaller loop was a farm that sold fresh goats milk. This made me chuckle every time, as my brother always says when I go back home there is wired food in the fridge and normally asks where is the goats milk, now I know where to get some fresh stuff from.
On the last lap I was increasing the pace and I was just hoping my legs would hold out until the finish. Then with about 1 mile left to go we reached the hill. I powered up this not even reducing effort to chat to somebody who knew the running club top I was wearing, I think I shouted ok or something else back to them, I was on a mission. I was in the zone and overtaking runners up and down the hill.
I then was trying to increase my pace to the finish there was starting to be a bit more traffic but I thought the marshalls would sort the traffic out, which they did all the way round apart from the last 10m were a car had stopped too close to the hedge for me to get past, it slowed me down my 1 or 2 seconds!!
Here is the medal for the 21 mile race.
From my GPS watch my time was 3:16:56 at 9:18 minute/mile pace based on the 21.19 miles (the official measured distance with a few extra hundred yards was included in the race details), so I knew it was going to be slightly longer. This means I set a PB in my last race pre marathon :-)
For the first loop of 9 miles was 1:26:13 at 9:35 minute/mile pace.
For the first loop of 6 miles was 57:15 at 9:37 minute/mile pace.
For the second loop of 6.19 miles was 52:59 at 8:50 minute/mile pace.
The 20th mile (think had the hill in) I did in 8:46, the 21st mile I did in 7:38 and the last 300m I did in 1:15 (6:28 minutes/mile pace).
The course had 900ft of ascent and descent which both was about 20% of my total time. This was slightly less undulating than the 20 mile race the previous week yet I was over 4 minutes quicker than that race and the other 20 mile race I had done about a month earlier despite it being 1.19 miles further!!
I was pleased with making my goals of nutrition and running strongly to the end. I am surprised that second lap was at a slightly slower pace than the longer loop but I suppose the fatigue was starting to kick in and a pit stop before the adrenaline for the sprint to the finish on the last lap. Looking at the data this loop had my slowest two miles at mile 11 at 9:59 and 13 at 10:01. Excluding the last two miles (at lot faster) after mile 14 my pace per mile varied between 8:42 and 9:23.
I don't think I could have done many if any more miles after this, so now the dilemma of what pace to run the marathon sets in to my mind!!
I went in to the hall which did have the race results on television screens being streamed there (seemed to be a web page being refreshed from a laptop with a television output) but more importantly had tea and cakes there for sale :-)
Post race I hobbled around the main high street and went in to 3 shops looking for some suitable post race food, which included a health shop (must have been dehydrated). Finally went in to Marks and Spencer (has a good first name) and got a pack of scotch eggs and egg custards, just for post race protein :-)
Now its time to taper, let the taper madness commence.
My goals for this race was get the nutrition rate and pace so I can run to the end with out any issues. For my nutrition again I was using the marathon race drink (in Tractor Blue colour) but I had six different makes of gels with me, hopefully that would not cause a problem during the race.
The 21 mile (and a bit) course was a 9 mile loop with two laps around a 6 mile loop (1 for the 15 milers). So I thought I would take the longer lap at an easy/marathon pace and then try and increase the pace on each of the other two laps. I assumed this course was undulating as was only a few miles away from the 20 mile race the previous week.
Before the start there was even a fly by.
Still at this point in time there was choices 15 or 21 miles?
If you were not sure where the finish was.
This is the view from start and was also the way back towards the finish for the two times round the 6 mile loop. About 1 mile down this road was a nice hill good hill in both directions which had to be done 3 times in total and within the last mile, nice!!
For the 9 mile loop I was slightly ahead of my target pace and had to keep my pace in check. I was using the other stopwatch to keep to the regular timed drink/gel nutrition plan. At 7 miles you could see a nice reasonably step hill in the distance with runners going up, I was strong up the hill which had a water stop at the top which I did not need so carried on. After this I got chatting to a person who was from norfolk, I did not hold it against them :-) We kept a slightly faster pace for the next 6 miles until about half way through the first smaller loop and then I picked up the pace slightly.
It was also starting to get warmer up to about 12c, so I occupationally took my hat off, my gloves were off after a few miles and where stored in my hat when running. Luckily I had planned my kit tops (just the 4) with two having zips so I could regulate my temperature a bit when it got warmer and cold. This race I was also drinking a cup of water every 2 or 3 water stations so I did not have just isotonic stuff all the way round.
The finish is just behind sign and tree but still another lap to and already got lapped by the first 10 runners on the first of the smaller laps :-(
This took you along part of the downs link.
This was for a few 100m along this path luckily this was a paved surface of this link. This also went behind where I parked my car with all the lovely pre race food and drink in there plus the shorts which I was think about changing in to. However I decided to carry on and not waste any time.
On the second of the smaller 6 mile loop you knew what was coming and I was starting to pick up my pace which was starting to feel harder on my muscles. I had some jelly beans that was offered by the marshals at 1 mile in to the loop which tasted good after all the gels had already. As I had plenty of drinks left I decided to change one of my gels until a few miles later as I only had one gel left and took an extra swig of isotonic drink instead. I did have a backup option of sports powder which I could make up with water at the aid stations if needed but I felt I did not need that.
About 3 miles in to the race and 3 miles from end of the smaller loop was a farm that sold fresh goats milk. This made me chuckle every time, as my brother always says when I go back home there is wired food in the fridge and normally asks where is the goats milk, now I know where to get some fresh stuff from.
On the last lap I was increasing the pace and I was just hoping my legs would hold out until the finish. Then with about 1 mile left to go we reached the hill. I powered up this not even reducing effort to chat to somebody who knew the running club top I was wearing, I think I shouted ok or something else back to them, I was on a mission. I was in the zone and overtaking runners up and down the hill.
I then was trying to increase my pace to the finish there was starting to be a bit more traffic but I thought the marshalls would sort the traffic out, which they did all the way round apart from the last 10m were a car had stopped too close to the hedge for me to get past, it slowed me down my 1 or 2 seconds!!
Here is the medal for the 21 mile race.
From my GPS watch my time was 3:16:56 at 9:18 minute/mile pace based on the 21.19 miles (the official measured distance with a few extra hundred yards was included in the race details), so I knew it was going to be slightly longer. This means I set a PB in my last race pre marathon :-)
For the first loop of 9 miles was 1:26:13 at 9:35 minute/mile pace.
For the first loop of 6 miles was 57:15 at 9:37 minute/mile pace.
For the second loop of 6.19 miles was 52:59 at 8:50 minute/mile pace.
The 20th mile (think had the hill in) I did in 8:46, the 21st mile I did in 7:38 and the last 300m I did in 1:15 (6:28 minutes/mile pace).
The course had 900ft of ascent and descent which both was about 20% of my total time. This was slightly less undulating than the 20 mile race the previous week yet I was over 4 minutes quicker than that race and the other 20 mile race I had done about a month earlier despite it being 1.19 miles further!!
I was pleased with making my goals of nutrition and running strongly to the end. I am surprised that second lap was at a slightly slower pace than the longer loop but I suppose the fatigue was starting to kick in and a pit stop before the adrenaline for the sprint to the finish on the last lap. Looking at the data this loop had my slowest two miles at mile 11 at 9:59 and 13 at 10:01. Excluding the last two miles (at lot faster) after mile 14 my pace per mile varied between 8:42 and 9:23.
I don't think I could have done many if any more miles after this, so now the dilemma of what pace to run the marathon sets in to my mind!!
I went in to the hall which did have the race results on television screens being streamed there (seemed to be a web page being refreshed from a laptop with a television output) but more importantly had tea and cakes there for sale :-)
Post race I hobbled around the main high street and went in to 3 shops looking for some suitable post race food, which included a health shop (must have been dehydrated). Finally went in to Marks and Spencer (has a good first name) and got a pack of scotch eggs and egg custards, just for post race protein :-)
Now its time to taper, let the taper madness commence.
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