Race Report: The 9Bar Chilly 10k

Someone pinch me!

I need to wake up...

SOMEONE PINCH ME!!!!

I've just smashed my 2nd 10k race of the year with a whopping new PB of 46.54, that also included a new 5k PB of 22.43 for the first 5k of the race! This doesn't happen to me - I'm a slow plodder who prefers to put in long slow miles rather than short fast ones. But over the last 2-3 weeks there seems to have been a slight transformation - and it's all come at the right time!

As winter sets in and the temperature drops, my performance at The 9Bar Chilly 10k on Sunday will keep me warm for many months to come...

Training

Given the race was a last minute entry and only 1 week after the Swindon 10k, I didn't have much time to prepare for it. The sole reason for entering this race was to get a PB. I'd learnt so much from the Swindon 10k. My main concern was around pacing, and more especially where ascents (no matter how small) are concerned. With this in mind I decided to run a couple of hilly routes during the week as preparation.

On the Monday I ran 14k at a slow pace that involved running up the Wash Water / Wash Common Hill; the Hill of Death; and Newtown Road Hill. All 3 are reasonable long and steep, but I made sure I kept to a slow gentle pace averaging 5:57 min/km. On the Wednesday I went out with the Newbury Runners for another hilly run - this time incorporating The Bypass Hill and Andover Hill and injecting a little more pace into the run (averaging 5.26 min/km over 10.80k). It felt good and much needed.  

Friday involved an average-paced 10k work lunch run that included some hills. I didn't want to go too fast; just a gentle run (averaging 5.30 min/km) to keep the legs ticking over.

With those runs in the bag I decided to call it quits until the race. This was my final chance to get a new 10k PB and I wanted to throw everything at it.

Target Time
Having performed so well the week before I knew I'd have to be on top of my game to beat my Swindon time of 48:08. I knew if I paced myself correctly I could go sub-48 mins; but I also knew the course was very exposed and any chance of a PB could be blown away should the weather turn for the worse and a head-wind appear. I therefore set myself a generic target of sub-48 mins; if I could run 47.30 then I'd be over the moon!

Arrival and Preparation

The night before the race it was the Newbury Runners Quiz Night. It was an amazing turn out; however I drank pretty much a bottle of heavy red wine and eat too many crisps and too much bread, cheese, olives, ham, etc... A fantastic night but when I got home I felt bloated and just a tad tipsy. I needed to sober up quick - and Diet Coke seemed to help.

When I woke in the morning I felt a little croggy but okay; thankfully the race didn't start until 10:30am. After munching on 2 large ham bagels and drinking a strong coffee, I had a shower, got changed and headed over the Castle Combe.

Before everyone arrived...

The event took place on the race track at Castle Combe. It was my first run around a race track and I suspected that I would get very bored very quickly (3.5 laps). However I was pleasantly surprised by the set-up. Rather an portable loos they had proper loos; they had a cafe, restaurant and a warm area to chill out and relax. Basically we could make use of all the race track facilities, and that really helped as it was a little cold. The 10k was not the only race taking place on the Sunday; there was also a Duathlon, but that didn't start until after the 10k race. As a result the place was buzzing with a great atmosphere.

Pre-race goodies

I went to registration and picked up my number and timing chip; they were also giving away free 9Bars and Jelly Beans. So I grabbed two bars and a handful of Jelly Beans and munched on them whilst fitting my number to my top. After pottering around for a little while I decided to warm up. The legs felt a stiff and those 'mind aches' started to appear; these are basically aches you all of a sudden feel before a race but in actual fact are not there. It's usually just stiffness. I jogged around the car park for 15 minutes or so trying to loosen up the legs whilst keeping them warm with my tracksuit bottoms. I got back to the car, stripped off, did another 5 minute jog and then we were called to the pre-race briefing.  This was it....

The Race

Once briefed we were escorted along a pit lane to the start line which was on the track itself. This was approx. 0.5 km away from the finish line and at the start of a gentle downhill section in the track. We were instructed to completed 3 laps and then take the pit lane to the finish line. Even before we started you could see the gradually ascents on the course. One day I'll run a completely flat route!

After the wheelchair participants started the runners then gathered at the start line and before you knew it we were off! It was quite exciting running on a track and I think that encouraged me even more to nail a good time. I could have played it safe and started slow - but I didn't. I had in my head that I'd run fast on the descents and flat and would slow the pace on ascents.

Lap 1

My opening lap was a pretty exciting affair. I loved the track and I felt good. Yes there were long gradual ascents but there were also some good descents. We had to run 400m anti-clock wise then loop back in a clock wise direction before then continuing around the track.

The route - multiple laps

I was in the zone and pumped in a 4.23 min/km, 4.26 min/km, 4.36 min/km and 4.41km for the first 4k respectively, which ended up being over 1 complete lap. As I crossed a timing mat I got a huge encouragement from a marshal who yelled "Go Newbury!". On that first lap-ish I managed to overtake a number of runners. I'd been lucky with the weather. The track was wet and there were still rain clouds in the sky, but there was no rain or wind and the temperature was just right for running. In fact I'd say they were perfect running conditions! I felt good as I reached the 3k mark. I knew I was running a little too fast (especially the first 2k), but at least I stuck to my plan and slowed down on the ascents. Now that I'd "banked" some time on the first couple of kms, I could now pursue that strategy with a little more confidence. One thing I didn't want to do was drop below the 5 min/km mark.

Lap 2

The second lap was interesting. It started well enough with a 4.35 min/km and 4.46 min/km respectively, but with the constant gradual ascent mid-way through my HR was sky rocketing. I then hit another incline and I just needed to stop for a couple of seconds to get my breath back. Movescount suggested I stopped for 10 seconds before then continuing. I completed my 7th lap (just over the 2nd lap) with a rather disappointing 4.53 min/km. I was also noticing that for the first 5k the km markers were in line with my watch. However as we got beyond that I started to notice the markers were a little long. Some will say it's the GPS on the watch that is a little out. I'm not too sure about that. My watch is pretty accurate, as demonstrated in other races. I suspect it could be the racing line the runners were taking. It didn't really impact me, but I did figure that this race could be a little long.

Lap 3

I'd chunked the race up into 3rds, and this helped me loads. I was on my final lap and I knew how to control the pace. In fact my pace was pretty good and with the exception of the high heart rate, my legs felt strong. This was also the lap I started to over take some of the back markers. I've never done that before and it was a nice feeling. Advantages of running 3 laps on a track.

10k Splits

I did the 8th km in a time of 4.36 min/km which I was chuffed with, especially given the disappointment of the 7th km. I also looked at my time and at the 8km marker I was running at 37 minutes. I calculated in my head that even if I covered the last 2 kms in 10 minutes then I'd hit the 47.xx minute mark for the race. But I wasn't thinking like that. I now wanted to hit the 46.xx mark. However the 8km point also marked the start of a long ascent. I controlled the pace and although I was puffing a little I still managed to overtake yet more back markers. In fact I was using them like targets to pick off. I completed the 9th km in 4.46 min/km and a running time of 41.47 minutes. 

I crossed the 9km marker and went round the final bend only to be confronted by the steepest section on the course. I was starting to feel a little sick at this point. I ran up it but needed to stop twice to catch my breath. Very frustrating but I calculated I could lose a couple of seconds here but make up for them on the final stretch.

Finishing Stretch

10k Split

At the 9.75 mark I left the track and entered the pit lane. There was no way the finish was only 250m away. It was a gradual descent to the finish line. I felt like throwing my guts up but started to increase the pace to make up for the time I'd lost by stopping. I heard my watch beep to tell me I'd hit the 10km mark but the finish line was still in sight. I was focusing all my energy on not throwing up. There was nobody in front of me to use as a target so I kept pushing. I crossed the line, stopped the watch, collapsed to the floor and chucked up!!!! Thankfully the only food inside me was the 2 9Bars I'd eaten. Thankfully not much came up; more baulking than anything else. A marshal came up to me and offered a cup of water, but I couldn't drink anything for fear of bringing it back up. I collected my medal and a bottle of water but couldn't face any more of the 9Bars on offer. Once I cleared the finish line I looked at my watch and I'd recorded a time of 46.55 minutes. I'd also ran 10.80 km.

Once I composed myself I needed to see the official time. I headed over to a monitor, typed in my number, and was delighted to see 46:54.7. I was so happy! I'd completed the race in 46.54 with the final km (despite the two stops) in a time of 4.46 min/km. I looked through the splits on my watch and saw I crossed the 10km mark in 46.33 minutes. Although that time will not be recognised as the official 10k time, it does give me a huge confidence booster going forward.

I headed back to the car to change and couldn't help but smile. It was then a case of hitting Facebook and letting the world and his dog know. It may not be a quick time for many, but for me it was quick...and probably the best I've ever ran.

Assessment

Where do I start? Prior to the race I had fears the course would be boring and, should I experience any degree of bad whether, the chances of a PB wiped out. The reason for traveling the 54 miles to the event was solely to get a PB. What a pleasant surprise I had when I turned up:

• Event organisation was top-notch; lots of friendly marshals who went out of their way to help you
• The facilities were excellent! There were real toilets and although they were not the cleanest, they are much better than portable toilets. There was a cafe/restaurant and a lounge area where you could chill out pre- and post-race with a warm coffee
• The race is also held on the same day as the Duathlon; which meant there were lots of competitors and supporters around. In fact there were over 1,200 competitors covering the two races. So a great turn out!
• Lots of free 9Bars (both pre- and post-race)
• Running on a track was a great experience. I suppose if it were Silverstone it might not have been as much fun as that track is longer; however having a short track ensured you could learn to manage the pace based on the ascent/descents. It also allowed the possibility of over taking back markers. This helped me immensely towards the end of the race when I could pick off back-markers and thus help to keep my pace. I also loved the nice smooth running surface!
• The final stretch to the finish was great. It was slightly downhill which made it more enjoyable
• The whether conditions were perfect for running!!! A little chill with overcast clouds and no wind whatsoever. It was great. I've heard nightmare stories of earlier races this year when the event was put on and it was so windy that getting a PB was near-on impossible. Not this time. It was perfect PB weather!

So from an event perspective my assessment is wholly positive! It is also an event I'd like to run again - a number of times! 

From a race perspective I can only be ecstatic about my performance. Yes I wish I hadn't stopped 3 times but even then I still managed to smash my 10k PB. The fact I also went sub-23 minutes for the first 5k (I've never run sub-23 mins for a 5k) made the end result even more special.

HR vs. Pace vs. Altitude

A number of people ask why I stop in races? I think the answer lies in my heart rate. As a result of the all the ultra running this year, my legs are strong and they don't get tired on 10k runs (irrespective of pace). However I'm what you may call a "high-beater" - that is my HR gets very high when I increase pace. The bulk of this run was done with an average HR of 178 bpm, peaking at 188 bpm towards the end. Running such distance with such a HR is difficult, and it is made harder when there is an incline (irrespective of how minor it may be). Every so often I need to take a moment out. I stop for between 5 - 10 seconds and I find that is enough time to help me compose myself. On a 10k race this will happen 2 - 3 times during the latter stages. I figure the time I lose here I make back up again as I can continue at the same pace.

Race Stats

Talking of pace - this was the first race where I have really controlled the pace from the outset. I had a clear plan on what I wanted to do and how to approach it, and I pretty much delivered on that. I aimed for sub-48 and I got a sub-47 with an average pace of 4.39 min/km. I have to be happy with that.

Could I have run the race better? Probably...but not on that day. I did the best I could at that time on that course in those weather conditions. If I'd spent more time training then I could probably have gone quicker. However that's a case of what-ifs-and-buts.

So I end my racing season of 2014 with 2 storming 10k PBs - and that makes me one happy northern boy!

Next Challenge

With Nicholls Jnr No. 2 arriving next month I've promised my wife that will be it as far as races go for a while. When I talk of "a while" I cannot put a definitive timescale on it. No racing for the first 3 months of 2015 is a certainty with the following 3 months also likely. Even then (from summer 2015) it would only be short 10k races as opposed to half marathons and above. As for my beloved ultra-marathons. Well I don't envisage tackling another one anytime soon. Not because I don't want to, but more because I won't be allowed to! It's one thing entering an event and spending a day out to run it; it's something else completely to train for several months to prepare the body for the onslaught an ultra puts it through. Realistically I'm probably looking at 2017 before tackling my next ultra.

So what lies next? 

Over the next 3 - 4 weeks in the lead up to Christmas and the birth of Nicholls Jnr (due date 22 December) I will be focusing on the following:

• Getting my 5km Parkrun time down. Official PB currently stands at 23.20; however I smashed that on this race with a 22.43. That doesn't stand officially as it was part of a 10k race; therefore my goal is to get my Parkrun time down to sub-23 mins
• Focus on seeing if I can maintain the 10k times on some training runs - more especially around the Thatcham Loop or on Greenham Common
• See how fast I can cover a half marathon distance. My half marathon PB is 1hr 57 mins which I got at Henley in October 2013. I haven't run a half marathon race since. I suspect I can easily beat that, so will give it a try on a number of training runs. I ran a very hilly 17.2km route last night in 1hr 27 mins, so I am definitely on target

Even when the baby is born I will still continue to run. I don't want to lose my base fitness. However I'm not sure how much time I will have to run. Very little I suspect. It may be a case of throwing in a short run during lunchtimes / as and when I can. One thing I cannot do is not run and put weight back on. That would be plain wrong...

Race Report: Swindon 10k

Well, well, well....my first 10k of 2014. A complete contrast to last year when I ran so many; this year has all been about long distances. Nonetheless with my distance running on hold for a while due to the impending birth of our second child, I've decided to focus the last couple of months of the year on getting both my 5k and 10k PB times down.

Prior to the race my official 10k PB was 53.30 which I got at the Wargrave 10k back in June 2013. I've ran 10k races since but mainly hovered around the 55.xx mark. My last official 10k was the ADP Highclere event in September 2013 when I got a very disappointing 57.56. With only November to really get my PB down, I entered my first race - the Swindon 10k.

Some Training - But Not A Lot Really!
Having ran quite a few 10k races last year I knew what it would take physically to go sub-50. I attended 3 parkruns to improve my 5k pace. I wasn't aiming for a parkrun PB; but more just to get the body used to running with pace again. During those weeks I also did some speedy training sessions along with some hill training. 

It was then time to throw in some 10k training runs with pace. The first of these was a 10.7km extended Thatcham Loop which I completed in 54.14 and with a 10k split of 50.28. This gave me some confidence to go forward. The following week I ran the same route (a mixture of hills and flat) but aimed for 10k exact. I controlled the pace well and completed it in 48:06. I was very happy with that, especially given some of the hills. It was a huge confidence booster...

Target Time
My main target was to go sub-50 mins; if I could get close to the 48 minute mark then I'd be really happy. 

The Newbury Runners Massive!!

Debbie

What a busy bunch of runners we Newbury Runners were on this Magic Sunday!

A small contingent headed over to Gosport for the Half Marathon and, in some tough conditions, performed amazingly. Swindon nonetheless was the main event as far as numbers go. An impressive 22 Newbury Runners attended Swindon, and that made the event very special. A number of us travelled by mini bus. Mark Hayes managed to get the school bus and, at some crazy early time, picked everyone up from various locations. I was the last to be picked up and within matter of minutes there were cries for coffee (yes Sue Bennett, we know who you are - lol). So we got as far as Chieveley Service Station before we made our first stop (a stupendously long distance of 3 miles away from where I was picked up). Still it was all good fun and, with coffee in hand, we headed off for the big adventure!

Riff-Raff

With Jason navigating and Mark driving we somehow managed to arrive at the event without any hiccups. When I say without any hiccups - we arrived at 9:15am and the race didn't start until 11:00am! That allowed plenty of time for us all to bond (take the piss) even more as we huddled in the bus to keep warm.

The first thing we did was go to get our race numbers and timing chips. It was a foggy and reasonably chilly morning. Race numbers got we headed back to the bus to keep warm and have our "Newbury Runners on Tour" pictures taken. 

Picture 1 - some of the gang (I'm on the far left - 322)

Having sat in the bus for a [long] while it was time to get out and start to warm up. To be honest I was enjoying being in the bus but I nonetheless hauled my backside out and started to warm. I jogged around the car park 3 times (once with Brian) and I have to say it was a little cold. My wrists tend to hurt when it's cold and I was wishing I'd brought gloves with me.

Picture 2 - The whole gang!

Lately I've been suffering from a little pain in both shins. Not too sure what it is but I've seriously reduced the amount of mileage I've been running during the weeks leading up to this event as a precaution. The warm-up jogs seemed okay but I could feel something - hopefully once I got running proper and the legs warmed up then I'd be okay.

So with everyone stripping off their warm clothes it was time to make a slow move towards the start. It was still misty but at least there wasn't a strong wind. If there is one thing I hate running in, and that is wind.

Jason (left) and Brian before the race

As we got to the start there was some confusion as to which way we should be running. Whilst others started to discuss this, we Newbury Runners decided to pose for yet more pre-race photos. If there is one thing we like to do, it is pose for photos!

Eventually the race organiser spoke through a megaphone and informed us that where we were standing was not the start (about 100m out) and that when we do start we needed to run around a 400m loop twice before then heading off onto the rest of the course. Ooooh - this was going to be fun: 600 people on a 400m tight loop. I needed to make sure I wasn't trapped at the start.

We shuffled to the start and I chatted to Nicki and a few others. She was aiming for a 50 min PB and I had a feeling she'd get it. 

The Race

Pre-Race Photo

With the start line approaching the speed people where walking started to increase and before you knew it we were over the timing matt and the race had begun!

As predicted I was starting to get blocked and feared that unless I got to race pace quickly then I'd start to fall behind and struggle to make the time up later in the race (mistake!). I darted in and out of people and at one point even ran on the grass verge to avoid people. Before I knew it I'd completed the initial loops and headed out onto the main section of the course. In essence the rest of the course consisted of approximately 4km loop which you have to run around twice before then running back to the finish (to make up the 10k). 

Mark - Newbury Runners Winner - 41 mins

Me at the start

As I headed out on the main section of the course my watch beeped and I'd cleared the first km in 4.35 min/km. That was fast - in fact that was my 5km race pace on a good day. Yes I felt good but my aim was to stay around the 4.45 mark for the first 5km. The next section of the course had a gentle descent, flat, ascent and before I knew it I'd completed the second km with a 4:37 min/km pace. Hmmm - this was still a little too fast, but I felt good.

At the 2.3km mark the route then gradually started to go up hill. It wasn't a steep ascent but it was long. In fact that up hill section continued for approximately 2km. I don't run so well up hills - it messes up my pace and breathing. I just knew I had to be careful about this section on the next lap. I looked at my watch on the 3rd km and I'd done it in 4.39 min/km. I really needed to slow the pace down slightly. The 4th km clocked a 4:43 min/km - this was more like it. I needed to stay around that pace for a while.

There was a water station around the 5km mark but I elected not to stop. The course had gone a little flat at this stage and as I passed the 5km mark some family members from the Newbury Runners told me I was the 2nd Newbury Runner at this stage. That felt good - I'd completed the 5th km with a 4.52 min/km and 23:14 for the first 5km. I knew I was running a little too fast and so figured if I kept at the pace of the 5th km for the remainder of the race then I'd easily come under the 50 minute mark.

Me around the 5.5km mark

Jason - will get you next time mate!

It wasn't long however before a couple of Newbury Runners over took me leading up the 6th km. I again completed that 6th km in 4:52 min/km. At 6.2km we then turned left and headed up the 2km gradual climb. I should have slowed down but instead I somehow increased the pace slightly and completed the 7th km with a 4.48 min/km. However I had to stop to catch my breath for a couple of seconds. That's when I heard someone yelling behind me it. It was Jason!!! He was yelling at me not to stop. He passed me and I immediately carried on running but at a much slower pace. That's when Nick also passed me. I could have pushed on quicker but decided not to. I ran a little longer and took another tiny break to catch my breath. I completed the 8th km in a time of 5:07 min/km. Not good - I'd dropped below the 5 min mark for a km for the first time.

Me - coming towards the finish

The 9th was slower - I again passed the water station and was now suffering slightly because I'd gone out a little too quick when I knew there would be some hills. Had there not been hills I would have easily maintained the pace; but the gradual incline for 2km did affect me. After yet another little stop to catch my breath I completed the 9th km in 5:19 min/km. The final push was now to the finish line - and even that required yet more up hill running. Remember these hills are not really hills - they are gradual ascents. However they were never ending and after a while it does get to the legs. I got through the finish line and completed the final km in 5:05 min/km for a total finish time of 48:08 and a new 10k PB by over 5 minutes!

Assessment
On the whole I have to be happy with the time I achieved. I set out to go sub-50 and would have been even happier with a 48.xx time; and that's exactly what I did. However there is part of me which thinks I could have gone quicker!

The main problem I had was the constant gradual incline and the pace I ran the first 5km in. Had the course been flat then there's a very good chance that I'd be able to continue at that pace; however the constant incline (although not steep) sapped some of my energy and my pace began to drop slightly in the final 2km. That is the complete opposite of what happened on the training run when I maintained a pretty constant pace (despite steeper hills) and got pretty much the same time. In the back of my head I know that if I were to run on a flat course then I should be able to go sub-48 mins.

Next Challenge
No sooner had I finished this race than I signed up for another. I'm now scheduled to run my final race of the year, and probably the last race for at least another 6 months whilst Nicholls Junior No. 2 gets to grips with the world. Next Sunday I am running the "Chilly 10k" at the Castle Combe Race Circuit. It's a flat 3.5 lap route of the track. It will be boring, but as long as there is no wind then I am hopeful of going sub-48 mins.

Wish me luck....!

p.s. Many thanks to Edwina Gudgeon for the photos above - they are great!

Product Test: New Balance M1260v3

Brand New

Product: NB M1260v3 (2013)
Size: 9.5 (UK)
Width: 2E
Price: £125
Replaced: NB M860v2
Available for Women: Yes

Having reviewed a number of recently purchased running products and in turn received some positive feedback, I've now decided to review my first bit of clothing - this time my trusty running shoes!

It's difficult to say something new about trainers which hasn't already been covered by countless other reviews on the web. However I'm so pleased with my NB M1260v3 that I need to sing their phrases somewhere.

There are two main reasons why I'm writing this review:

• My current pair have thus far clocked up a staggering 1,000 miles since I bought them at the end of January and yet they are still going strong (just)
• Although they are the 2013 version and have since been superseded by 2014's v4, they are still available to buy from numerous places at a heavily reduced price

That makes them a serious contender for anyone wishing to purchase a long-distance stability shoe that has plenty of cushioning and protection for those delicate feet and knees.

Type of Runner

To put the review into context I first need to briefly mention my running style; the surface I run on; and more importantly the kind of mileage I run.

I am flat footed which means my arches have collapsed. This is not something that just happened - I was either born with it or it happened sometime over the past 40 years (yes I really am that old!). I only noticed I was flat footed when I started to take up running seriously a couple of years' ago. I therefore need a shoe that can provide me with the support I need. Likewise I mildly over-pronate (as do most flat footed people). I also have wide feet at the front, so prefer a running shoe with a wide toe-box (and more especially when running long distance due to the natural swelling). Finally I tore the cartilage in my right knee a couple of years' ago, and although I' not suffering any after-effects, I do prefer to have a shoe that is cushioned.

I primarily run on tarmac roads or compacted stone if going lightly off-road. I'm also a long distance runner, so look for shoes that will last for all those lonesome miles.

So with that in mind, let's get onto the boring technical stuff....

Boring Technical Stuff

The NB 1260 v3 features an ACTEVA Lite midsole which is approximately 24% lighter than standard foam, and a T-Beam TPU shank for optimal torsional stability and arch support. What this basically means is that as your foot wants to collapse to the inside (pronating), it neutralises the foot. 

The low-to-ground N2 technology offers a responsive, durable, sustainable cushioning to every landing, and thus protects my knees from the hard tarmac roads. This is due to the N2 being a new high-end cushioning system, which is a nitrogen injected foam. They also added an Abzorb crash pad to the forefoot, which gives extra durability and longevity.

It has a skeletally engineered FantomFit synthetic, TPU and air-mesh upper which offers no-sew welded seaming for friction-free (and blister-free) comfort.  It is finished with a blown rubber outsole for lighter weight and great traction. It has a 8mm heel-to-toe drop (which I find just right) and weighs just 10.8 oz.

To conclude this techie bit - this is an elite category of stability shoe that offers plenty of protection against the constant pounding of a hard surface. So with all the ingredients in place, let's see how I got on....

Road Test (Literally!)

After 1,000 miles

This have been my go-to shoe now for almost a year and I've never had an issue with them. I've ran on the road, off road, on ice and in the wet and they've provided me with the support and cushioning I require. 

After 1,000 miles

Where I've find them particularly good is on long distance runs, whether that be back-to-back 30km runs (over a mixture of road, compact stone and canal towpaths) or on even longer 50km runs. The space in the toe-box (as a result of going up half a size and purchasing the 2E fit) was just perfect. Your feet swell when you run long distance, so having the additional space ensures there was no rubbing and hence no blisters. Only once did I ever get a blister - but once out of 1,000 miles is not bad at all!

The cushioning, even after 1,000 miles, is still there - just! It's the start of November now and I don't expect to be still wearing them come January. My test of whether I need a new pair of trainers (with the obvious exception of the tred and body of the training wearing out) is when my knees / legs start to hurt. That's usually a sign I need to invest in a new pair. I'm not feeling that just yet, but I suspect I'm not that far off.

After 1,000 miles

After 1,000 miles

Even after 1,000 miles the actual construction of the trainer still remains in a good state. As you can see from the pictures, there are no issues with the upper body, and the sole although showing some wear is still going strong and still providing me with enough grip on slippy terrain. To be honest I've never washed them - about the most I do to them is spray them with a foot odor after I've ran in them.

When I originally purchased these they cost of £125, which I thought was expensive for a pair of trainers. However I think they've been worth every penny given how far I've ran in them.

There are so many factors that go into determining the life of a running show - the surface, your size and weight, weather conditions, cadence and running style, running speed and even quality of the running shoe (to list a few). Trying to come up with a definitive figure is impossible and at best conjecture.  The more common thought is between 300 - 500 miles for an average runner; however I've known friends who have destroyed their trainers within 300 miles and other who've exceeded well over 1,000 miles.

My previous shoes have lasted between 500 - 600 miles, and so to now find a pair that will go beyond 1,000 miles has been a blessing. Let's not forget that running shoes are the most expensive running items you'll purchase. At first glance that may not be the case when compared to your running watch; but given how many pairs of trainers you'll go through vs. the number of running watches you will purchase, then the cost soon stacks up. Therefore to pay a little extra and get double the life means a good return on investment in my books.

Conclusion
This is a great running shoe that is comfortable, light-weight and provides all the support and cushioning you'll require over long distance, on differing terrains and in mixed weather conditions. They're not cheap by any means - however due to v4 now being available there some bargains to be had. Amazon are selling them for a very reasonable £69.00. 

Back Running!!!

I am one stubborn so-and-so!!!!

I've gone against my original plan to take a good 3 weeks off from running to allow the hamstring to heel, and decided to start running (all be it gently).

I know I should rest but I'm starting to put weight on and become unfit, so for the past couple of weeks I've been running regularly.

The real sign of how unfit I'd become was last Saturday when I attended Parkrun for the first time since April 2014. On that occasion I managed a new 5km PB of 23:20; I went out last Saturday and came in over a minute later and almost had a cardiac arrest! I can't believe 2 months ago I was running back-to-back 30km training runs; running marathon distance runs before 9am on a Sunday; and even doing a 50km training run before 10am on a Sunday! Now look at me - totally out of shape and mainly due to injury and then drinking a little too much.

Saturday was therefore a wake up call to do something about it before it gets worse. Don't get me wrong, I'm not fat and nor have I really put on that much weight; but my cardio is a lot worse. I've therefore decided to get back out and get my base fitness back!

I've run everyday this week and tried to keep to a sub-160 bpm target (incidentally I'm a high-beater). This is 10 bpm higher than I'd like, but at least it's a start. I've mixed my runs from short 5km lunch runs to hilly 17km runs. The idea is not to inject pace at this stage but to spend a couple of weeks pumping in slow and steady miles and get that heart rate more stable. I'll then start on speed work and progression runs. I'm hoping it won't take too long to get the fitness back - afterall, it's not like I'm starting from scratch.

As for the hamstring - well yes I can still feel it, but I think I can manage it. By not running fast; having a low cadence rate; and avoiding speedy up hill runs, I am able to manage the hamstring. Yes it sometimes feels like someone has punched me in the back of the leg, but at least it's not getting worse. In fact over the past week or some it seems to be getting a little better.

Yes I am stubborn...but what's new!

Stort30 - Withdrawal and halt to running (for a while)

A very quick post just to let everyone know that I am pulling out of the Stort30 run at the end of the month (October). 

There are two reasons for this:

• I've had enough of being in pain after running off road for significant periods of time
• My left hamstring still hurts after the interval training

I'm not just pulling out of this event but I'm also taking an initial 3 weeks off from running to allow the hamstring time to heal. This will take me to the end of October. If it heals then I'll look to enter a couple of 10k races during the course of November / early December.

After training hard since November 2013 my body has finally given way and I need time to rest.

Feeling Like A Failed Runner

I'm quite sure how to start this blog. I've tried several times and failed. Tried several times to think of a positive, and on each occasion failed. My failure to complete this blog entry earlier is almost (but not quite) as bad as the feeling of failure I have at the moment. A huge disappointment...

It all started to go down hill the week before the run when I twinged my left hamstring. I just knew that would be a limiting factor, but not as much as the tendons in my right foot. They have a nasty habit of flaring up when running off road for significant periods of time. These two concerns filled me with dread even before I started.

Caroline Smallman agreed to run with me to Pewsey (38km mark) where upon she would leave the canal and catch the high-speed train back to Newbury whilst I continued towards Devizes (57km mark). That was the plan anyway....

We met at the Monument in Wash Common at 5:30am on the Saturday and set off towards the canal in the dark. I'd strapped my hamstring up and it felt okay to start with, although I did mention to Caroline whilst running towards the canal that it was unlikely I'd make the whole run. We chatted away and before long we hit the very dark and very silent canal. 

Pewsey Route

We gently ran towards the first checkpoint (not really a check point, but in my head I'd marked specific locations as places to reach) of Kintbury (10km mark). I was looking to keep the pace slow for two reasons: 1) I figured I had quite a bit of running to do that day and didn't want to blow up; 2) Caroline was training for her first marathon in 3 weeks, so I didn't want her to run off too quick. It needed to be a nice gentle "chat pace". That is precisely what we stuck to although I noticed my heart rate was particularly high (averaging between 160-175 bpm). That was crazy and I couldn't bring it down. Not sure if the HR monitor was playing up, but it didn't change for the duration of the run (much to my frustration!).

We ran past Kintbury and the morning light started to appear. I knew it would rain at some point; it was just a matter of when. So there we were, running along the towpath chatting away whilst music flew out of Caroline's rear via her iPhone. Said hello to a few people along the canal and then we hit Hungerford (15km mark). After briefly stopping to chat to a guy and his kids who'd dropped their Royal Mail parcel reminder in the canal we then continued on. It was on this next stretch that I could start to feel the top of my left thigh hurt a little. I'd strapped the leg up to deal with the hamstring and to be honest the whole upper leg was starting to feel like someone had punch me. Not a sharp pain; just a continued dull ache. Each time we reached a slight slope (i.e., going up the side of a lock) I'd walk as oppose to running up the incline with a dodgy hamstring. This seemed to help the hamstring. My HR was still high and I'd given up all hope of bringing it down. I did a 30 mile run last month and averaged 148 bpm; I'm now running along the same route at a slightly slower pace and my HR is sky high. As a I say, not sure if it's the HR monitor or not.

Caroline was flying.... she looked really comfortable with the run and it was really nice to chat to someone whilst running a long distance. We reached Great Bedwyn whereupon Caroline topped up her water. The next stop was Crofton Pumping Station (26km mark). I topped up my water and electrolyte and eat a rather disgusting High5 bar. Took one bite and binned it. At this stage our pace was quite slow and that was my fault and I was deliberately trying to slow us down. 

We set off again and then the rain started to come. As we plodded on my left leg was still aching but it was my right foot that was starting to bug me. Even with the tendons inflamed I can still run; the real pain usually comes after the run when I can't walk for a number of days. I could feel the tendons start to become irritated and I just knew I was going to be in pain for a few days. I can run 70-80 miles in a single week without any issues; but as soon as I go off road for a significant period of time the problems start to arise. 

We continued along the canal until we reached Pewsey (38km mark). The towpath was starting to become muddy in sections and in my head I figured there was no way I was running back from Devizes with such a dodgy right foot. When we reached Pewsey I needed to make a decision to either continue to Devizes or head home with Caroline. In my head I was sure there was a train station in Devizes but couldn't remember, and my phone signal was so bad that I couldn't check. I all I know was that Devizes was pretty much an additional half marathon distance away. Having stopped for a  little while to check the phone, I could feel my right foot even more. I discussed it with Caroline and decided that this was only a training run and so decided to stop and get the train back. We ran to the train station and I was somewhat gutted and disappointed in myself. I really wanted to run further; I'd trained for it. Yet another failed run.....

When we got to the train station we saw that the next train wasn't for 3 hours! We were wet and cold by this point so tried to find a bus or taxi to take us back to Bedwyn so we could get a local train home. No such luck. We were in a Dead Zone! Having got a coffee in a local Spar, Caroline called her partner (Lee) who very kindly came to pick us up.

On the way back in the car, whilst chatting to her son, I was also going through the run in my head. I was so pissed off with myself. Why I attempt these kind of runs I don't know. I set myself targets and fail in achieving them. I hated myself and more especially my right foot!!! If I'd been running along a road I would have gotten much further. I really did feel like a failed runner.

We got back to Newbury and I left Caroline and her family and headed home; totally dejected! The next day, as night follows day, I couldn't walk! Tendons in my right foot were inflamed and I couldn't put any weight on it. It was like that for at least 2 days, and it really hurt.

In hindsight I'm glad I stopped when I did for a number of reasons: I would have felt shit if I'd continued running then found out later than Caroline had been stranded on her own; a day later I found out there is no train station in Devizes!

This latter point I've been thinking about much. With no train station in Devizes I would have had to have made one of two choices: call my wife to pick me up (not a good idea!); run back. I suspect knowing my stubbornness I would have run back through the pain. And this is the point - and more so with ultra running. I only seem to push myself when I have no choice but to do so. I would have run back and hit my target, despite the pain.

So maybe when I say there was a number of reasons why I'm glad I stopped in hindsight....maybe there was only one. It just happens that leaving Caroline stranded was never an option. I would always stop running so in that sense I'm glad I stopped when I did.

So there we have it: another long run attempted and another failed run achieved, and all because of injuries. I've learnt my lesson though. I have the Stort30 lined up at the end of the month, but I've decided to pull out of that. I'm not prepared to run along another canal again until my right foot is fully healed.

That means my long-distance running is now over...and over for quite a while. My wife is giving birth to our second in December, so for the bulk of 2015 I'll be busy with that. I'll try and get some runs in to keep fit, but it's unlikely I'll be doing any long-distance running. Hopefully this will allow my right foot to fully heel. 

That also means the end is near for this blog page, since I mainly use it to track my training and events. 

I hope Caroline nails that marathon - I'm quite sure she will....

To run or not to run....a 70 miler with a dodgy hamstring!

Excuse my language, but I am getting pretty wanked off with getting injured! FACT!

I have a 70 mile run lined up on Saturday 4 October, and my training has been going quite well. However last Saturday I did some 500m intervals and twinged (strained) my left hamstring! It's not painful, but I can definitely feel it.

Unfortunately I don't have time to recover and then run it. My long distance running is scheduled to stop at the end of October due to the arrival of Nicholls Jnr. No.2. I have the Stort30 (30 mile race) lined up in the final week of October and I'm busy the weekend of 11-12 Oct. Leaving the run until the 18-19 Oct is a little too close to Stort30, so realistically I only have the 4 Oct to make this 70 mile unsupported run.

Decisions, decisions....