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Friday 29 May 2009
there's magic everywhere...
Hello everyone,
It's been a bit hectic at work since I returned on Wednesday - finally have a chance to report on my Comrades race.
I don't think I've ever been so nervous before a race, ever. This was one race that I just couldn't afford to mess up.
Went to leave my bags at the start and got given a ticket in return - when I went to put it away in my running belt I noticed that it was green, there were at least 3 or 4 other colours being distributed so I tried to convince myself that this was a good omen.
Then the long anxious wait for the start gun -fortunately I kept on meeting people I knew, so the greetings and short conversations with them kept my mind occupied.
At the start gun panic! I couldn't remember which button to press on my stopwatch to get it started. I couldn't believe it - it was something I'd been doing 5 days a week for the past 6 months, yet here I was at the start of the race pushing random buttons trying to get the darn thing to start!
Plan A was to get to "80km to go" in 1 hour and then cover 8km for each of the next 10 hours and try to get under 11 hours for a bronze medal.
I initially just went with the flow keeping a very close eye on where I was stepping to ensure no mishaps during the early kms which were run in the dark before sunrise.
Enjoyed the beautiful African sunrise and was having a lovely run - by 64km to go had built up a 15 minute cushion on my plan A target.
Two highlights just before half way - first I spied a Japanese flag on the side of the road so went over to say hello to the supporter there - it was Yuko Arimori (Japanese running superstar - Silver medallist Barcelona Olympics women's marathon and bronze medallist Atlanta Olympics women's marathon amongst her many achievements) - greeted her and received encouragement and a cheery wave in return! Wow! Second highlight was stopping and saying hello to Trini's friend Tristan. What an inspiration for him to be out there supporting us - and such a cheerful chap - it was humbling.
Also the amount of good wishes I got from fellow runners throughout the race was pretty amazing - you are easily recognisable as you run in a yellow number if you're going for Green.
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Comments
Went past half way in 5:11. Started to lose some time in the second half and by the 24km to go my cushion was down to 5 minutes - although I managed to get through Hillcrest ok this year - on my last down run Hillcrest was where I ended up walking whilst crying my eyes out for a good 15 minutes. But this year my house of pain was Fields Hill. A brutal downhill section which saps your strength and goes on relentlessly corner after corner. Running downhill is not easy after 8 hours on the road and I was close to tears desperate for a up-hill section just to stop the pain from the pounding that my body was taking. By the time I had ticked off the last of the big 5 hills, Cowies, I had been getting slower and slower. At 16km to go I was 2 minutes in the red. This was where I lost my mental battle for a bronze medal - I made a bargain with my weak self - run slower to have less pain - the trade off being having to settle for Vic Clapham medal.
Once the pressure of time was gone I started to concentrate on helping fellow runners - sometimes nothing more than a couple of words of encouragement as I went past - even managed to get some runners who had sat down by the side of the road to get going again. My opening line of "Are you ok? Are you waiting for someone?" usually got a laugh followed by an explanation of their ailment that had made them stop. It didn't take much to convince them that the best way to get to Durban was to keep going, even if by shuffling very slowly, rather sitting on their backside letting the seconds tick by.
Whilst helping others made me feel good, at the same time I was ashamed that this was the first time I'd really gone out of my way to help my fellow Comrades runners and that it had taken me 10 years to really understand what the race was about... Better late than never I suppose...
Nealy cried when I got to the 1km to go and I could see Kingsmead stadium!
As I was running in the stadium past the international tent I hear someone encouraging me in Japanese and turn to give a wave of thanks to find it's Arimori-san again! An Olympic medallist cheering for me!?! Or was she shouting for someone else? I look around but I'm the only international runner in sight! Wow!
Crossed the finish line in 11:13 and the rest is a blur - collecting my medal, being greeted and escorted to the Green number tent, the presentation, photographs - it seemed to be all over in seconds. The numbers are handed over by Comrades legends and mine (I think - I was too embarassed to ask to confirm) was Clive Crawley - owner of permanent number #1 - also with 42 Comrades finishes.
Back in the international tent the first person I see is Dubai Dave with a grin so wide and permanent it will probably have to be surgically removed! I seem to be congratulated by all and sundry and am happy to show my number to anyone who wants to have a look and feel!
My final highlight of the day - went over to thank Arimori-san for her support. She looks at my Green number says "sugoi" which loosely translated means "wow".
Physically I felt utterly horrible and did my customary throwing up - though luckily on the way home and not on anyone (or my number)...
Looking at my Green Number brings back these great memories which I guess I will never ever forget.
Can't wait to go back and run the next one (30 May 2010) with a Green number on my back!
SD
morning,
not been around much this week on account of unexpected serious illness of relative so what a fab 1st post to come back to - that's an incredible tale slow duck, not just once but 10 times, and yor own olympic support crew ! very apt reward for the mountain of effort. especially impressed with you stopping to help other runners when so whacked yourself. recover well and then on to next year
thought i could catch up by whizzing through yesterday's thread but reports in there of a Sharkie pb sent me back to wednesday and reports in there of an NZC 5k sent me back to tuesday and before you know it i've done the week !
sharkie - it's great that your going so well (and with more self confidence) that you're actually finding fault with a pb run. good achievement with no help and a predictor of a further chunk off once you've got a full field to wind you up to turbo charged. nice one mr s too !
NZC - i feel i know the o'hagans run, one that you must know like the back of your hand. great to get a good time again and hope your heel settles down (your heel heals ). wondered if it's now cooling down a bit over there as we're getting a bit of hotter weather coming through now ?
wabo - life seems to be one long race for you at the moment, every time i log in you've done another, keep it up
AB - hope you get a good run in the TT today
jason 27 - think of it this way - you've got the benefit of an extra 2 weeks of revision over the others. soon be over
40 mins - encouraging noises coming from your direction, getting back into the club runs. when's the next 5k ?
AF - sounds like the old AF is back in business, wonderful
TT - well everything is now in place for sunday, just down to getting out there and doing what you do so well. have a great weekend and really looking forward to your edinburgh report
gobi - agree hilly, at least if it does turn out to e SF you know what the state of play is and a timescale to recover. hope things improve soon, meanwhile enjoy the cycling
hilly - looking forward to hearing about the 5k pb. are you planning to do it at one of the TT's or going for a particular race ? best wishes to you both in the new jobs and new home
after a promising weekend the rest of the week has turned out not very much in the way of training with other stuff taking over. had a couple of 30 - 40 min gym sessions and a short run on the treadmill yesterday.
should get a better session in today
had a baptism of fire at the race last night - i went to marshall and after car park duty found myself on the finish line timekeeping !
fortunately only 176 runners and mostly spaced ok so didn't mess up and amazing close up view of the finishers !
have a great weekend
Morning
Slow Duck: Great report and more well dones on the Green Number.
What: Nothing
Why: Last day of rest, out on the bike tomorrow
Last Hard: Sunday
Last rest: All week
Have a good weekend
morning
Got back from Lanzarote last night. Good to see we seem to have brought sunshine and warmth back with us.
Found DD's Comrades report - fantastic Dave. I thought about you on the day and hoped it had worked out for you. So pleased it did
SD - great report and full respect to you for 10 comrades.
I see from clink's post that it would be worth reading back a bit more so I will do over the next few days. Clink - sorry to hear about illness in your family.
I managed to run a total of 60miiles across the whole two weeks of my holiday, running every day. Shortest run was 2.2 miles and the longest was 8. I'm pleased I kept my streak going in spite of a few late nights and the consumption of a fair bit of alcohol!
I'm just pulling together some enthusiasm to run now. It probably won't be much.
Slow Duck - Wow or shoud i say sugoi, (learnt something new today) where can i start fantastic report, felt i was there. Really well done. And how brilliant to be congratulated and cheered by an olympic marathoner, how col is that. Great yu got to met Tristan as well
And to be given your meda by a legend of the comrades, i admit i know nothing about him, but shall do some googling 4 comrades thats words can't explain.
clink - lol, The DTT is a bit like a treasure trove you read one bit it leads you smewhere else which leads you etc etc etc
Hilly - Good to hear from you again, always is, god uck with your races this year. And i look forward to hearing of your 5km pb (think positively)
Andy - Best of luck today, look forward to hearing of it.
What: 5km race in Hyde Park
Why: Its the last Friday in the month, and a chance to meet some forum buddies
Last Hard: Tuesday, without a doubt
Lyrics: Nope
Enjoy your day its nice out there already
Morning
SD - well done on the green number.
Clink - sorry to read you've got an ill relative, never easy when family get poorly. My 5k pb attempt I hope is going to be at one of the Sale Sizzlers. I've entered all 4, but only going to get to do 3, but hope to get quicker with each one. I have a block with 5k. Have run nearly as fast in 10ks as for 5k! Although saying that 10ks aren't particularly my thing either. One pace annie me
what - am 7 miles/ pm 5 miles
why - building miles
Slow Duck
Great start to my day reading your fantastic report - congratulations!
hilly
Good that life is busy.
My plans? Get back to fitness following all my time off with achilles issues, then VLM2010 with Cheddar Half on the way.
Good luck with the 5K PB mission.
clink
Next 5K of the series is 10 June, although there is also a mass participation city centre one next week in Exeter. Awkward twisty course & overcrowded, so not expecting too much on that one.
What: 5 miles easy, 43 mins
Why: Base building
Last hard: 2 days
Last rest: 3 days
Lyrics: No
Very nice out there, going to be hot soon. Hills tomorrow.
Slow Duck I will reiterate: many, many congratulations on your Green Number. Fantastic achievement and a race report to match. A great story and so well told, full of detail, incident, thoughts and feelings. Lovely. I'll echo Pammie "sugoi" indeed!
Lyrics sounded vaguely familiar - couldn't place them. Googled for the answer and yes I know the song. Nice one.
Hiya clink wondered where you were. Sorry to hear of serious family matters. Hope today's session is a goodie for you,
Mava thanks for returning the sunshine, looks like we've got a few days of it. Mmm satisfying that you managed to run every day in Lanzarote.
Last night at track:
Lovely warm evening. Rounded off with a cake and candles and a tuneless rendition of Happy Birthday for one of our group. I've noted that sprinters seem to be far less keen on cake than distance runners! "I'll save it for later" sounds strange from a teenage boy, more what you'd expect from a constantly dieting middle aged lady like myself. Hmm, I just smirked at that description of myself - but I guess that's what I am!
I digress.
Hammies a bit tight from the long jump and feeling tired and achey. Constant cry of our group when Pete asks how anyone is, "Bit knackered actually."
Sunday had been hard, weights for boys and Pilates (hard) for me on Monday, Tuesday's session was short and sharp for the racers, Wednesday was the track meet. So, after ascertaining that there were no lurking injuries, Pete, in his infinite wisdom decided as follows: "I think a bit of hard work is called for, ladies and gentlemen." Oh lawks.
This was a toughie. The kind of set I don't usually do well with at the best of times. To my astonishment I coped with it really well. Crikey missis!
We all ran the same reps but with a staggered start. Me first and the speedy teens last, others in between.
(fast 200, walk on 100, fast 150, walk on 50, fast 100) x 3.
Nailed it! Rock on!
Morning all.
Friday I rest.
SD - Congrats - Fantastic, Wonderful!!! great report.
Yesterdays Lyrics were "Running to stand still" by U2"
Dont want anyone doing that this weekend.
TT - all the best for Edinbro. Be sensible for last few days. Sounds like you are good & Ready. Finish up the day by beating the rebels at Semple on Sunday, Please Please.
#
Morning folks.
SD - cracking report and major congrats again. That is an awesome achievement. Sugoi indeed!
clink - sorry to hear about the family illness.
Well done on keeping the streak going mava. How long is it now?
AB - good luck for the time trial. No idea on the position/time thing. Dependant on the organiser I guess. Just go and enjoy it and embrace the pain
sharkie - sounds suitably painful. Well done
Cheers Paddy. Putting one over the rebels would be a nice way to finish off what will hopefully be a good day alright.
Cheers NZC. Not sure on the tracking. I know that they have timing mats at (allegedly) 10k, HM, 30k, but not sure if they have live updates from those on the website.
Gobi - any ideas if there were live updates last year?
What: 4m rec jog either lunchtime or pm - depending on garage/car/mot, etc
Why: taper.
Last hard: ?
Last rest: 18/03.
Lyrics: Yes.
Have a great day all.
SD - wow! Sugoi! Tai Hao le! What an inspiring read. Had me in tears, the right sort of tears.
And I shall have to read back (save that for when I'm at "work" and the connection is better?" These are days I clearly shouldn't miss reading.
Sharkie, lovely to hear your progress. Nice when the seniors can defy the downward pull of age.
Quickie, because I do have to get in to "work". Got out for a short one - 3 miles, but it felt really good after the disappointing efforst of the last coulpe of weeks. Back in business.
Til later folks. Go well.
What: would you believe cycling and swimming
Why: who cares
Last hard: Wednesdays TT
Last rest: technically March 13th
Last run: 2nd May
Lyrics: no
SD - great story and well done on GREEN !!!
hello again.
What: 3.2 miles
Why: keeping on keeping on
Last hard: that was - boy it was muggy out there
Last rest: 16 Feb (102 days!)
I've delved into my work emails (eek - where do I start?) and I'm slowly working my way through the washing mountain. Scotty's job today is to deal with the triffid (wisteria) on the front of our house which has almost completely covered the living room window and is threatening our Sky dish. Oh the joys of returning from holiday!
Right, back to the emails.
SD - Great report , everything I hear about Comrades makes me want to run it.
Maybe a couple of miles on a treadmill later or the possibly the London Social instead.
Cheers Gobi. Didn't think there would be any.
JH - any decision on Edinburgh?
I gonna run it , I very much doubt I'll be racing though. So for me that means somewhere around 3:30/3:45 and no pain and I'll be very happy.
Then I will have a good long think and reassess my targets for the year. Will have to decide on whether I want to go longer or faster cos trying both I'm getting neither.
SD - another great Comrades report...superb.
Raced last night in the Dumbarton 10k. Bloody awful. Head just not in it after a couple of rubbish days at work...also had a bit of an achey left knee in the couple of days beforehand (probably a hangover from the hilly off-road running last weekend). Noticed it on the downhills on the course, but really just used it as an excuse for switching off. Slowed down a fair bit between 4k and 5k, contemplated DNF'ing, then just continued running with a clubmate. Another slowing just before 9k, but got going again to the finish, catching my clubmate again and taking another guy on the finishing straight. Finished 24th in 35.41. On a perfect night for racing should have been a comfortable 34.xx, but hey ho. It can't go to plan every time. But the consolation was being 3rd counter for our team and we took the 2nd team prize. Also, Mightos ran another cracking time, but I'll let her tell you more...
Just did a pleasant recovery run in the sun at lunchtime today...5 miles in 39mins.
Got another off-road 20+ miler planned for tomorrow morning on the West Highland Way. Hopefully get the majority of it out of the way before it gets too hot. And hopefully the achey knee will behave - think my joints just need to get fully accustomed to off-road running again after a lengthy break from it.
Have a great day.
Sugoi, SD, sugoi! Respect!
What: 30 mins plus in the Dunham Park area (scene of Clink's recent 5k)
Why: Building up? Trying to get heat stroke? It was warm out there today, and am not used to it. Not that I'm complaining: 23 degrees is rather pleasanter than Wednesday's 9 plus a wind chill factor!
Last hard: 27 May
Last rest: 24 Dec
Lyrics: nope
Afternoon all,
SD: Great achievement getting the green number, and a great report. I can't believe you're already looking forward to next year!
Clink: Sorry to hear about the family illness, but good to have you back. I think you're somewhat pre-empting my return.
Mava: Welcome back. Sounds good holiday, and you kept the streak going too!
TT: When are you traveling?
Scobos: Wish I could have a bad day at the office and clock 35
Have a good one!
Serpies report
Today it wasn't for me, should have guessed as my warm up jog i even struggled on, more really the legs than anything just felt like lead.
Decided not too go out too fast that seemed to work but it was still hard, had notions of speeding up as the ks went by but not really my day, heart and lungs felt ok, whether tuesday was still in my legs though i would have thought i recovered by now or whether working last night. Pass.
Although i felt bad i did manage to pass some people in the 2nd half though one of them re-passed me but tried to put in a sprint finish to try and reverse the situation, But no, but no-one else overtook
Split time Avg. HR Max. HR
5:22 145 156
5:24 154 158
5:18 158 161
5:26 160 166
5:10 161 174
finished 26:43 well down. And 156 avg HR thats 10 good beats below what i expect it to be guess i couldn't push it today
i think you undersell yourself AF , can't believe your last hard was 1/1 either, seem to have been putting in a fair effort ?
alehouse - the slight uphill road section from the front of the mansion house is great for 1k reps ...
especially in heat like this
scobos - solid 2nd place team with a 35.41 , decent enough session when you're not feeling right. hope the knee is ok for tomorrow
mightos - how did your 10k go? sounds like it's a good one
JH - all the best for edinburgh, sorry to hear you've had some problems
Mava - welcome home. sounds like my idea of a good holiday - nice weather, nice drink and nice training
hilly - i hope to be at the sale sizzler on 23rd july so we may get to have a proper chat without the hectic rushing around of the relays
40 mins - all set for 10th june then, the twisty one can serve as a bit of a dummy run to get your racing head on
sharkie - great new pic - like a dancing fairy, very dainty and bouncy ! good session last night - you're on fire at the moment
got out for 5.2 miles this morning before it got really hot. very nice
got locked out which reminded me of the nightnurse incident except i think she's run about 20 miles and it was a blizzard !
thanks for the well wishes everyone, down to earth moments when things like this happen, always feel grateful i'm not stuck in a hospital bed and appreciate the mundanity (is that a word?) of ordinary life. i think she'll be in a week or so and then need a lot of rest
where's that 5k report pammie ?
tired legs and heat don't make for an easy race at all, good to pass people in the second half though
I've no room left in my current hand written log book so this week found myself composing what became a monster essay on my Mac. I mainly wrote it for myself but hope (think) at least some of you will find it interesting. Basically it's a bit of a dissertation on the nature of training and racing, and the physical and mental processes involved.
Well, perhaps. Basically it's just me rambling.
But I will stick it in here on a Friday night.
It is long!
Reps and Racing
I've attempted to explain Sunday morning's brilliant track session. (24th May) Now I've finished writing and editing I realise that I rarely analyse so thoroughly or carefully. I usual just scribble off the top of my head in my log book or, if it's for public consumption, try and make it entertaining. So this is quite a useful exercise in itself.
It was one of those sessions where Pete specifies different distances in order to elicit the correct amount of effort for each individual. The group all help each other this way too - it invariably works very well if you let it.
In my case I am learning to judge how close I need the next group to be before I start. At the moment 10-20 metres seems to get the best results, although it partly depends on the original length of the reps. I think the shorter the rep then the closer I should let them get to me - but I'm not entirely convinced. There may be some complicated maths, or is that physics, involved.
So:
Lee ran 400 - 300 - 400 - 300- 400
Guy 350 - 300 - 350 - 300 - 350
Pete E, Pete G, Jo and Claire 300 - 250 - 300 - 250 -300
and me 250 - 180 - 250 -180 - 250
I never get away quick - or properly - as I have to twist round to see the approaching runners and then make my somewhat arbitrary decision to start.
On the initial 250 I guess I held Jo off 'til about 150. I could tell she was behind me, then level, and then I held on for 80-100 metres. Crikey - yes I did. It is a brilliant feeling to run in tandem with Jo. She is only an inch or so taller than I am but has a much more powerful style. I imagine our stride length should be similar although she always outdoes me at stride count exercises, I suspect this is to do with power.
A fleeting feeling went through my head, 'Has she slowed down to allow me to do this?' and perhaps, just perhaps, that was the point where I lost it. I must learn to banish these demons.
Finished the rep 5 -10 metres behind her - although all these measurements are somewhat hazy. Jo was breathing very heavily and fairly wiped out, hands on knees she called across to me, "That was hard - you were really going for it. Well run."
next bit
All the other reps the two Petes were quicker than Jo - more proof, if it's needed, that she wasn't easing off on the first 250-300. It is only by going over the session in this much detail I have been able to see how groundless - and counterproductive - my fears and self doubt were.
The next reps: 180, 250, and 180 followed a similar pattern although I couldn't keep pace with the two Petes once they accelerated to overtake me. They both claimed I made them work really hard to overtake, as every time they thought they'd closed the gap I seemed to get faster. They must have accelerated more than Jo to pass me, which may be part of the explanation why I couldn't keep pace with them - even for a few strides. But I only finished a few metres behind, not much in it. Pete G. said they were running 28 pace - meaning for 200m - (he's a gadgets and stats man) and as I wasn't far off their pace, that is really encouraging.
Relevant Aside
Captain Kirk said something similar to me the day before I ran my recent 100 PB. He said he was running 15 second pace for his 150 rep. I had joined in at 100m and he couldn't catch me. I kept quiet about it at the time because Kirk is a bit of a one with his theories and calculations - but I did take heart from it for my race the following day. A bit of positive thinking.
I knew at the end of this Sunday session I had run really well. I wasn't sure about the final rep because I felt I had just about reached my limit on the previous four. I didn't know how productive it would be but decided to give it a go. So - final 250. I reached the 100 start when the two Petes started overtaking me. I had held them off but knew I really did have nothing left at that point so I hopped neatly off the track and walked the final 80 metres or so. Job done.
Something I particularly noticed was that I only experienced how hard I had run AFTER each rep - when each time I was all in, had to just keep walking around or leaning on things, stomach and ribs and abs feeling it. Not legs so much. I needed all of the recovery offered - and so did everyone else. But I didn't feel the pain while I was running - not really - which makes me think I was doing something right. Like relaxing, like being right IN it.
last bit
It's now four days later, and last night I raced 200 metres. I tried to take the positive feelings from Sunday to my race, I was sure my 35 second PB was a soft target. But it didn't quite work out. It was a damp, cold and windy night and I let the head wind on the home straight affect me - although everyone said I kept going right over the line and looked smooth. I was pretty sure I would win because there was only me and the woman I had convincingly beaten over 100 a few weeks ago. Although 1s and 2s are different babies of course.
Possibly even more than the wind, the fact that I was six seconds ahead of my rival must have made a difference. I was sure I was trying as hard as I could, I knew I was running for a PB. And yes I got a squidgy little one, but I didn't run the sub 34 and beyond I feel I am capable of.
I think there's a key difference from Sunday. Towards the end of the race I could feel the effort in my legs and I was conscious of 'trying'. So I might l have looked fairly relaxed - but I wasn't. But after the race was over I was nothing like as all in as I had been even after the very first rep.
I don't have stats to prove it but I remain convinced that I ran faster - and better - on Sunday.
So what's the answer? My guess is that I have to run more and more reps where I relax into keeping up Jo's pace until it becomes second nature to run that fast. Big dose of self belief has to be in there to do that. Only then will I be able to reproduce it in a race whatever the conditions or competition.
Amazing SD, well done on the green number, great report too
Clink, hope all works out health wise for family member.
Thats what you call analysis Sharkie... wow.
I had the rare pleasure of running with Mrs RFJ this morning for a very beautiful 4.75m
Slow Duck - report well worth waiting for. It had everything, the competitive edge, the ability to turn off your own pain and help others, and of course the green number! Fantastic support from Tristan and former Japanese Olympian.
Clink - best wishes to your family member - not good when someone in the family is not well.
The weather here is not too bad at the moment, but there is a warning there will be snow in some areas on Sunday. Unfortunately one of our top marathoners has come home to run Christchurch marathon and the conditions are supposed to be pretty bad.
Pammie - good to get out there - nice to catch up with friends too. Always next month.
Hilly - good luck with the 5k pb.
RFJ - good to see you are including all your family in your running.
Sharkie - There is a book written about NZ runners called "Kiwis can fly". I once heard a girl say after a she'd run a good track race, "I know what that feels like now". She was a middle distance runner, but I can see where you are coming from.
Tipp Top - good luck.
What: 2 miles - mainly on the grass.
Good running everyone.