Hello,

some of you will have noticed that I promised to make my next blog piece about running your first ultra, but I’ve done the Sheffield Half Marathon since then and wanted to quickly share the news.  I managed a convincing PB, from the 1hr 30min and 22seconds of 2008 – to a new 1:26:39.  I’m very happy to have trimmed a few minutes off, especially when all I’ve focussed on this year so far is running slowly.  The stamina and efficiency gained from all the endurance training paid off.

3 miles left to go….

I started quickly, aiming to reach the Wicker Arches in 20 minutes (6.40 per mile), but actually arrived there in 18:40!  Having planned to ease off at this point (3 miles in) I revised my plan a little as I climbed the hill past Ponds Forge.  I’d always intended to drop the pace here, to something comfortable and maintain speed thanks to the practice I’ve had.  Then when faced with the last 3 miles, increase the pace for a fast finish, eating the miles as quickly as I could.  Soon as I actually reached the uphill into town I figured it’d be safer to drop just enough that I didn’t have to carry on at 6.13min miles.

Instead of taking it easy round town and picking up for the final 3 miles back to the stadium, I simply continued at the 6.45min/mile pace and hung on for dear life.

Not sure if it was a perfect race plan, but it worked well enough.  I finally managed the course in less than 90 minutes.  Just as well, since the Don Valley Stadium is now due for demolition, so there won’t be another chance (boo hoo).

My brother Andy once again achieved an even quicker time than I did, which I’ll never be able to beat for the same reason, so he’ll take that victory to the grave with him.  Well done.  (There’s still Clowne).

Big thanks to Adela Carter, Colin Papworth and Ben Swain of Holywell Health for their expert advice, assessment and treatment.  Stu & Debs for their support and training advice.  Maxine Hoad for unwavering support in the face of dreaded Mr. Grumpy Runner, and Tom Brockwell for being a darn good running buddy. Andy Ow – Race Nemesis, and anyone else I forget to mention.  You all know who you are and what you do as part of my ‘Team Houghboy‘.  Next stop……Ultra.

Chalk up race win no.1 of 2013!!
Beautiful morning for a 10k. My first race back since December 2012 so decided to play it tactical. Led for the first 4k and then tucked in comfortably behind the leader. My plan was always going to be to either to leave it to a sprint finish or commit myself 100% on any hill in the last km and hope that would break the other guy. Low and behold, 100m past the 1km sign, a small hill presents itself. Smashed it!! oh no wait, there’s another much bigger hill straight after. Doooh! Thankfully my first hill effort was enough. Would have looked like a right charlie otherwise.

Great to be back racing. Was a bit nervous having been away from it for what seems like forever. Plenty of speed and endurance to get back yet. Next week, Oxford 10k. A much tougher test. Watch this space.

Hello.

I’ve just been for a run.

Wow, that is interesting, where did you go?

I went to Burbage Valley just outside of Sheffield.  Parked at the little car park, off the road between Fox House and Toad’s Mouth and set off through the gate, along the path.

Any good?

Yes, very good thank you – I went first thing and there was nobody else there the entire time I was running.

What time was that exactly, and what was it like?

Well, I set off at about 7.40am and it was clear with a gentle breeze – around 3 ‘C, but I soon warmed up and got into my 160bpm via the heart rate monitor (as per usual).  I could see across the entire valley and had the place to myself – perfect.

You must have had fun, which route did you take?

This one:

How long would it take me do you think, and was there any part of it I might struggle with?  I’m not a very experienced off-road runner.

It took me 52 minutes, and that was at a very steady pace, always making sure I didn’t get too out of breath and allowing for the odd stop to check out the amazing views you get in all directions.  I never went so fast that I couldn’t choose a safe line or avoid dangerous looking areas.  The majority of the route followed significant, well marked trails and paths.  Some boulders to step over/around, a couple of rocky streams to step over beneath Burbage Bridge and some mossy rocks under Toad’s Mouth that might be avoided by crossing the little foot bridge out of Padley Gorge.  I’d have thought most people with an hour to spare could enjoy this loop and return in one piece.

Ta.

No worries.

No runner exists alone, they rely on what Accelerate like to call ‘Team You‘.  The network of people who allow you to achieve the amount you currently do include: family, friends and those people down at your local running store, whoever facilitates your runs by offering equipment, advice, events, marshalls and a lift home from a hard race.  They all count toward your success.  It’s the ones at home coping without you – so you can disappear for hours on end.  As you begin to take your running more seriously (which might be anything from attempting a second lap of a reservoir, to a PB in something you were lucky to have survived even once), you will undoubtedly begin to include more and more people in your team.  Here’s how my team’s helped me recently:

Since taking a Lactate Test with Adela Carter (@ACracer) of Holywell Active Health and training under Stuart Hale (@runstu), I’ve had my share of frustration.  Lots of slow and steady running, getting colder – more bored than normal and feeling as if I’d hardly done anything.

Well, a month and a half in – and I’m already beginning to see the point in it all.  My training’s tailored toward becoming a better Ultra Distance Runner, but the first thing on the agenda is the Sheffield Half Marathon.  While Stu informs me he ‘isn’t treating it as important’, I’d like to manage a PB all the same. (I did state that should be target number one in my application for coaching).

Interestingly enough, through following the instructions and maintaining the required beats per minute on my heart rate monitor – I’ve noticed certain trends already.

I’ve taken in greater and greater amounts of ascent and not only managed to always maintain the same average pace throughout each run, but go quicker the more I’ve climbed???  I’ve also just completed a 1hr 45min run as per the training schedule, but within that time covered just shy of 13 miles.  That means that while deliberately holding back and sticking to the heart rate set, I’ve achieved exactly the same time for a half marathon as I did a few years ago, while filling in for a friend at the last minute.  Encouraging.

Through conditioning and regular recovery runs I’ve successfully increased the workload and avoided fatigue.  I am now confident that since a few short weeks have revealed the benefits of returning to the basics and building from scratch, the rest of the year should bring even more progress and eventual success at the Ultra events I’m attempting.

One thing that made a big difference is the support of the Holywell Health team, in particular Colin Papworth (@colpod) and Ben Swain (@wellgoodmassage) – both of whom helped me recently with my tight left leg.  I’ve suffered for over a year with one thing or another, and yes – I should have addressed it sooner, but finally having gone in to see them I have a new spring in my step.  Surprising what a little manual manipulation will do for a blocked joint or tight calf.  Onward and upward!