During the past couple of weeks training has been consistent and I have had some great quality sessions. One of the areas I have been focusing on is my leg speed and speed endurance. The reason for this is that I have finally entered my first 10k road race that takes place in 3 weeks time on November 7th.
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One of the things I mentioned in my last post was that I would be doing some shorter races during 2011 however it appears fate has come early as a couple of friends of mine wanted to do this and asked me if I would like to join them. The race is local to me, described as flat and undulating and only 10 pounds entry fee so of course I said yes.
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It's strange when I think about it that I haven't actually run a 5k or 10k race given that I only started running back in May 2008. These distances are usually the focus for many newbies taking up this sport and I think it's great that thousands of people do. I have only run races of 1/2 marathon and above and the reasons for that I think are that I just haven't thought about the shorter race distances due to the fact I thought I would never be fast. Therefore I focused on the endurance side of running and wanted to go longer and longer to find a limit to what my limits were.
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Until 12 months I ago I didn't really think about fast sessions in my training schedule but they have been firmly fixed since then and I believe they have helped improve my ability to run at a faster although more comfortable running pace during my long runs. One thing I love about the fast runs is that although I often dread the start of them after the first couple of miles the legs get motoring, focus on breathing, keeping good running form and then run the distance in a tempo fashion by building up through the run so that by the end of it I have the feeling that my lungs are on fire.
I had one such session earlier this week. I warmed up with a 7:23 min/mile and a 7:21 before clocking 7:03, 7:02 and 7:02 for the remaining miles on this off road session. When I got to my front door I fell to my knees and was taking in deep breaths of glorious air, surprisingly though I didn't have sored legs the next day so I know there is more in the tank.
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I have no specific target time for the race although to average sub 7 minute miles is what I would like to achieve. All I know is that I am going to give it everything I've got in the last 1/4 of the race as for me that's where it starts. I picked out this great video of legendary Welsh runner Steve Jones running a 10,000 meter race in the 1980's. It shows to me clear as day how much guts and determination is needed when running these races.
New Focus
It occurred to me today halfway through my long run foot deep in very muddy conditions that summer has finally fizzled out. The weather this whole weekend has been wet, windy and with a noticeable chill slowly returning to the air during the mornings and evenings. I don't dislike training during the winter time as I do find the cold dark mornings somehow more calming than during summer especially off road as you see so few people around.
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Well I am finally back into some consistent training and although it is still on the low side of things for me I am pleased with the consistency and quality of the runs so far. Today I mapped out the next 12 weeks training wise as I have a couple of off road events organised by the LDWA that I intend on entering. Although not strictly speaking they are not races they are great events to take part in, fantastically organised and great value for money as they can provide quite a challenge both on the running front and the navigation required to complete them. The events I am definitely entering are the Gatliff Marathon (which is actually a 50km event) and the Winter Tanners 30 miler. So I am very happy that I have got something to focus on over the next 12 weeks before 2011 gets going properly.
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In preparation for these events I am about to purchase some new trail shoes as my Inov-8 Roclite 315's are on their way out. I have decided to go with the Inov-8 Roclite 295's this time around based mainly on the fact that they are a stripped down pair of 315's and with a wider toe box (I have a wide foot). I am sure to post a full review of them at a later date. I am also planning to buy some racing flats for my shorter sessions and because I intend to do some shorter races to set some PB's in the 5k, 10k etc in 2011.
Although 2010 is not over yet I am already focusing somewhat on next year and what I need to do to take my performances up a notch as I feel I can improve a great deal and become more competitive. This is certainly a big goal next year. I will definitely be entering more ultras next year plus throwing in some shorter faster distances. I have already announced that the Bob Graham Round will be my number one focus however there will be several other events I want to perform well at and in doing so do some fundraising for the charity I feel strongly about (more later on this).
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Lastly I have had some very positive news recently as I have now got support from 9Bar energy bars for next years events. I started using these as part of my long runs some time ago and after my last ultra race pretty much decided they would be my primary fuel of choice for both long runs I do and for the ultras upcoming next year. It's a really great company and they have a great product that delivers a very good balance of low GI carbohydrates, good helping of protein and taste great. I personally like the Pumpkin bars. So if you get the chance check them out.
**
Well I am finally back into some consistent training and although it is still on the low side of things for me I am pleased with the consistency and quality of the runs so far. Today I mapped out the next 12 weeks training wise as I have a couple of off road events organised by the LDWA that I intend on entering. Although not strictly speaking they are not races they are great events to take part in, fantastically organised and great value for money as they can provide quite a challenge both on the running front and the navigation required to complete them. The events I am definitely entering are the Gatliff Marathon (which is actually a 50km event) and the Winter Tanners 30 miler. So I am very happy that I have got something to focus on over the next 12 weeks before 2011 gets going properly.
**
In preparation for these events I am about to purchase some new trail shoes as my Inov-8 Roclite 315's are on their way out. I have decided to go with the Inov-8 Roclite 295's this time around based mainly on the fact that they are a stripped down pair of 315's and with a wider toe box (I have a wide foot). I am sure to post a full review of them at a later date. I am also planning to buy some racing flats for my shorter sessions and because I intend to do some shorter races to set some PB's in the 5k, 10k etc in 2011.
Although 2010 is not over yet I am already focusing somewhat on next year and what I need to do to take my performances up a notch as I feel I can improve a great deal and become more competitive. This is certainly a big goal next year. I will definitely be entering more ultras next year plus throwing in some shorter faster distances. I have already announced that the Bob Graham Round will be my number one focus however there will be several other events I want to perform well at and in doing so do some fundraising for the charity I feel strongly about (more later on this).
**
Lastly I have had some very positive news recently as I have now got support from 9Bar energy bars for next years events. I started using these as part of my long runs some time ago and after my last ultra race pretty much decided they would be my primary fuel of choice for both long runs I do and for the ultras upcoming next year. It's a really great company and they have a great product that delivers a very good balance of low GI carbohydrates, good helping of protein and taste great. I personally like the Pumpkin bars. So if you get the chance check them out.
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