Running – Past 5 Month Update

Since the Grand Union Canal Race back in May i’ve continued to be fortunate and stayed injury free. The next race after GUCR on the May bank holiday weekend was the Saffron Trail race which I did two years ago. I was hoping to improve on that run, which I did do knocking 2 hours off my previous time but still finishing in 5th place. This blog post is an update of races and results over the last few months and what may lay ahead.

2nd July 2016 – Saffron Trail – 17h 1m – 5th place – PB

25th August – Club 5k league – 20m 12s – 6th place

4th September – Essex Way Relay – 1h 15m – 14th place

11th September – Thetford Marathon – 3h 51m – 5th place

18th September – Bath 50k – 4h 43m – 19th place – PB

25th September – Ely Marathon – 3h 34m – 4th place – 3rd Male Trophy – PB

9th October – Peterborough Half Marathon – 1h 30m – 342nd – PB

23rd October – Chelmsford Marathon – 4h 12m – 329th

30th October – Stort 30 – 4h 51m – 99th – PB

16th November – Stevenage Half Marathon – 1h 34m – 60th place

I’ve entered the draw for GUCR 2017 along with KACR. The LLCR is part of Canalslam but it doesn’t look like I can get the time off work to get all three races in. I recently had a day out for a run in North Wales a good 200 mile drive out from home. The weather was pretty harsh and a Spring or Summer re visit is on the cards. It’s a great route and definitely can be covered in a quicker time without the wind, rain, hail and snow. I put together a very amateur video using my mobile phone, it is very shaky but gives an idea of the route.

 

No races are booked at the moment for the rest of this year. The GUCR draw is taking place Friday 11th November which I hope to attend and training will continue trying to stay at least marathon fit. I have now completed 8 marathons and 8 ultras so am thinking of doing more marathons and start heading towards the 100 club.

Thanks, Baz

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Going Big In 2016

Well, it’s been a while since posting a blog update again! But not without good reason. Heading towards the end of 2015 I had managed to get on top of injury problems in my left leg and only a matter of weeks after posting my last update in October 2015 I was struck down with an extremely bad chest infection that saw me sidelined from running for 7 weeks, having time off work and prescribed antibiotics as a precaution. The good side of that is my legs had a good rest. I had already made an application to the Grand Union Canal Race and was ill while waiting for the ballot result. I was fortunate (depending on your outlook!) to get drawn and will now be 1 of 150 people lining up to cover 145 miles on foot.

gucrmap (2) The slight panic was until I recovered from the chest infection I wasn’t able to train. Just before Christmas it had faded enough that I went out for some easy efforts, the worst had gone but my breathing was still difficult. In the New Year I was starting to feel stronger and the running was going well. I started to attend parkruns most Saturday mornings, they are a free, timed 5k run that take place nationwide in the UK and I use them as my speed session for the week. Especially as heading towards another ultra most runs are quite long and I try and make my standard run 10 miles.

As a build up for the GUCR I have entered some other races. The Cambridge Boundary Run  takes place on the 6th March and is a mixed surface marathon in the City of Cambridge. some eagle eyed blog readers may have noticed that this is only 1 week before my Bath half marathon run on the 13th March. I am not planning on running the Boundary race at a fast pace, it is purely a training run, miles in the legs and time on my feet in preparation for the GUCR. The Bath half a week later is a fast course and it would be nice if I could push my current PB from 1h 32m 27s down to the 1h 30m mark. I’m not currently sure if I can do it as i’ve not been doing much speed training but the time of 1h 30m would make being placed nearer the front of future races far more likely.

After the Bath half I may do the Oakley 20 race but have not yet signed up. This is a good last long run to have before some of the UK’s best spring marathons including London, Manchester and Brighton that I am running on 17th April. A good resource for UK marathons is Marathon Runners Diary especially useful if you’re after a 100 Marathon Club membership! My current marathon PB is at 3h 59m, my half marathon as stated above is 1h 32m and my 10k is 41m 11s. Using these times and a few different race calculators available on the web my marathon prediction time is coming out between 3h 12m and 3h 15m. I have no idea how I could bridge that gap, I will be aiming for a PB at Brighton but but I will be happy with an improvement of between 5 and 10 minutes let alone 40 minutes!

Brighton may be my last race before the GUCR. The GUCR takes place on the late May Bank Holiday weekend 28th May so there is a possible gap to enter a 40 or 50 mile race just as a little warm up and kit test for the GUCR but it depends if there is a race available that coincides with my time off from work. If I don’t do a race I will have a long day out on my own. I also plan on having a couple of day trips to Wolverton on the edge of Milton Keynes and having some runs along the route. Apart from the fact Wolverton has a train station right on the river and I am able to get there and back quite easily, it will also be a section of the run that will be dark on race weekend.

On the whole things are moving along nicely, the last club cross country of the season is taking place this Sunday 28th February and I continue to get along to club evenings when time off from work allows.

I’ve Been Running Not Blogging

I’ve not posted a blog about my running, training or any running events for almost 6 months now. After the Flitch Way Marathon I carried on with my training and then entered the London 12 hour Enduro in June. Part of the reason I blog about my running is self motivation and a way of holding myself accountable and disciplined with my running as well as, I hope, inspiring and motivating others. I began running 3 1/2 years ago after 3 friends passed away within 6 months, one being my best friend who I spent the first 26 years of my life doing everything with. Running helped me with my grief and focused my thoughts and energy..In June, In the darkness of night somewhere on Wimbledon common In the middle of the London 12 hour Enduro I was at last at peace with their passing and my own grief, some 3 years down the line. In an emotional moment I called my wife and told her I didn’t need to punish myself running ultras and I was ready to throw it in for the night and come home. I didn’t. After I hung up I forged on feeling a sense of peace I hadn’t felt for a long time. I felt good again, free and my waning energy began to return. By the end of the night I had completed 54 miles in 11 hours 36 minutes and finished in 8th. I didn’t feel the need to tell people about it or blog about it and share the experience. It seemed for me an almost too personal a moment of closure to put in to print.

Since then I have changed to doing shorter and faster runs. I have started to attend Parkruns on a regular basis, I’ve changed up my diet a little again this time too a zero added sugar, the biscuits and cakes have gone! My bodyfat has dropped from 30% to 19% and there is just a portion  of fat around my waist that is preventing me from having abs again! And since July I have had 3 new PB’s and begun to run sub 20 minute 5k’s for the first time since my teens. My 5k PB is now 19m 32s, 10k PB is 41m 11s and half marathon PB is at 1h 32m 27s. I put most of this down to the regular parkruns. Longer term I am aiming at Brighton Marathon to complete the new set of PB’s.

 

I have been doing plenty of runs and events  I could have blogged about but haven’t, maybe it’s time to get back letting people know about my experiences again. The moral of the last 6 months has been that actions speak louder than words, I’ve been working on all aspects to improve. I’m ready again to add some occasional words for others enjoyment and motivation.

 

 

 

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Flitch Way Spring Marathon 2015

Having received my new work roster for the rest of the year I have now been able to look through and pencil in possible races for the year. After finishing Paris I had no particular races in mind and ran Birchanger 10k a couple of weeks back. Knowing I had Sunday 17th May free I had a look at what races were available. There was Great Baddow 10 mile, Wimpole 10k, Richmond Marathon and the Flitch Way Marathon. I opted for the Flitch Way Marathon. The Flitch Way Marathon is one of Challenge Running’s many races, this is now the fourth of Lindley’s races I have taken part in.

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The Flitch Way is now a footpath that follows the route of an old railway line that used to run from the town of Bishops Stortford to Braintree but was removed in 1969 under the Beeching cuts. It is predominantly flat if a little soft under foot in places, to the extent that one section runs on a wooden walk way through the worst of the boggy patches. The Flitch way Marathon route starts in Great Notley Country Park, heads out along the Flitch Way towards Takeley for 13 miles and then back to finish at the top of a steep hill in the park as seen below.

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 As I hadn’t trained I planned on taking the run easy and treating it as a training run. The weather was as perfect as it could have been for running and with the Flitch Way bordered by hedge row and trees it was very shady and cool to run along. I was dropped off at the start around 9am and saw Lindley the race director who pointed me up to the race HQ. After collecting my number and storing my bag I chatted to some of the other runners, some of whom I had met before, others I hadn’t. I had initially told my running friend Gin Craig I was going to run with her as I reckoned I was only going to run between 4 hours 30 minutes and 5 hours. After we set off that barely lasted 1/2 a mile, the pace was 9m 25s per mile and I felt comfortable enough to run a bit stronger than that.

 After winding our way out of the park and heading onto the track itself we crossed a road. A short distance on runners were greeted by a cafe set at one of the old stations, Rayne,  complete with an old railway carriage.

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 The route then continued along a firm packed track. Being a clear warm day the track was quite busy with family walkers and cyclists. The route headed toward the town of Great Dunmow. I had quickened my pace a touch too much and was at 8 minutes 15 seconds per mile and slowed a little to someone who was close by and holding a comfortable pace. It turned out to be Jaime Neill who is an online acquaintance from the Facebook page Run 1000. He was holding a very steady 8 minutes 30 seconds per mile so I decided to run and chat with him. What had started as a day off and taking part for the fun of it was now turning in to a run that was currently better than PB pace! I was mindful to make good use of all the aid stations along the way, the first of which was manned by Rich Cranswick whom I’d met at the SVP last year. At Dunmow the route deviates very briefly through part of the town then linking back up with the Flitch Way route. The ground in parts along here was very soft and quite wet but I managed fine with my road shoes and stayed up right! I always use Nike+ app on my phone when running as it gives an audible pace every 0.5 mile which I like and lets me know if I’m working too hard or even not hard enough. The pacing was still very steady at 8m 30s a mile. Heading ever closer to the turn around point I was hoping I wouldn’t hit any type of problems until well after the 20 mile mark. wanting to get a good amount of drink onboard at the half way point I told Jaime I was going to push ahead to give myself a couple of minutes to stop. The legs were still felling strong despite not having a long run further than 13.5 miles since Paris Marathon.

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 After the half way point there started to be more a bit more of a difference in pacing, sometimes catching people, sometimes being over taken. As I headed back towards the town of Dunmow I had to take a left hand turn through a hedge and into the industrial estate. I missed the turning and went straight on.  A runner behind me followed, we both hadn’t gone far and I started to question it, it didn’t look right. I stopped, he carried on. I back tracked and bumped into another runner also heading along the same path. I told him I thought it was wrong and after going back a few hundred yards saw the gap we should of turned through. I’ve no idea where the other runner went or if he’s even finished yet! My legs had started to feel things now and were getting tired. The new runner I was now with was David Rogers. He had initially been ahead of me before slowing enough that I could catch and over take him before meeting up again when I made the mistake. Both tiring we decide to stick together and pace each other back to the finish. My pace was now fading away quite badly and the chance of a PB had gone but I was still on for a strong run. The finish of the marathon is at the top of a steep hill which has a large sculpture on it, upon touching the sculpture you have finished the race.

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 Having been running together for 3 or 4 miles I suggested to David that we should race the hill up to the finish together. I’m not sure if he thought it was a good idea but he agreed anyway. We returned back passed the cafe at Rayne station, back on to the track and just had to get back down into the park. we could see the hill ahead with the bird sculpture on top, the bottom of the hill approached, a quick shake of the hands and a wish of good luck and I was gone!! I put my foot down and powered up the hill not looking back to see if David was hot on my heels. A sprint of the last 30 yards and I had finished another race. If counting ultras this was now my 7th race of marathon distance or greater. The organisation and marshalling is second to none at challenge running events and can’t recommend them highly enough. Get over to their website, have a look and sign up to one of their future races.

Initially I wasn’t really sure what my time was but found out via Lindley that it was 4h 14m 19s. 12 minutes faster than Paris marathon and only 14 minutes 26 seconds away from my PB so quite a good day. Now to just keep the miles up and stay injury free!

Position Race Number Forename Surname Gender Club Finish Time
1 11 Ian Coxall Male Ipswich Jaffa RC 03:16:22
2 15 Robert Dixon Male   03:29:27
3 23 sebastian parris Male barnes runners 03:30:09
4 33 Pete Jones Male   03:36:31
5 39 Nick Butcher Male Trent Park Runners 03:39:58
6 8 Charley Jenning Female   03:42:43
7 16 Vincenzo Arduino Male   03:43:12
8 12 David Ferris Male   03:43:45
9 53 Nigel Harrison Male Ipswich Jaffa 03:47:42
10 21 Paul Cross Male   03:53:52
11 1 Gary Paul Male   03:58:53
12 17 Adam Waller-Toyne Male   03:58:58
13 29 Mark Loftus Male   04:04:22
14 26 Jamie Neill Male Great Bentley Running Club 04:07:36
15 43 chris poynter Male   04:09:39
16 36 Alan Li Male adidas26s 04:11:09
17 38 Barry Taylor Male Saffron Striders RC 04:14:19
18 47 David Rogers Male Leigh on Sea Striders 04:14:28
19 13 Andrew Wilmott Male Halstead RRC 04:15:10
20 46 Damon Jackson Male   04:23:45
21 32 Karl Simon Male   04:24:15
22 31 Noel Bundy Male Mid Essex Casuals 04:24:16
23 34 Verne Barltrop Male 100 Marathon Club 04:24:19
24 40 Peter Maddison Male Crowborough Runners 04:24:20
25 19 Kim Freeman Female   04:27:49
26 2 Stuart Mellows Male WDAC 04:27:50
27 42 Duncan Anderson Male Bracknell Forest Runners 04:30:29
28 54 Daniel Smith Male Halstead RRC 04:38:07
29 20 Gin Craig Female Sudbury Joggers 04:42:33
30 10 Steve Morris Male Royston Runners 04:43:03
31 41 frances cooke Female 100 marathon club 04:47:17
32 55 Richard Weeks Male   04:47:43
33 25 Bob Parmenter Male 100 Marathon Club 04:49:31
34 51 Richard Townsend Male Saltwell Harriers 04:52:55
35 4 Sally Denwood Female   04:52:59
36 44 Sally Silver Female Canterbury Harriers 04:59:07
37 52 Steve Harvey Male   05:07:42
38 6 Emily Adams Female   05:09:53
39 7 Paul Adams Male   05:09:53
40 49 David Clare Male 100 Marathon Club 05:17:59
41 14 Jonathan Hyde Male   05:30:12
42 48 CAROLYN THOMSON EASTER Female TRA 05:30:52
43 56 Hazel Kurz Female 100Marathon Club 05:40:54
44 45 John Kew Male Bristol And District 05:49:03
45 5 Fran Thorne Female   05:59:23
46 35 Ric Falco Male   06:33:45
47 37 Des Connors Male   07:04:56
48 18 Dean Woodcock-davis Male   4:12:078
49 3 gemma colling Female   DNF
50 9 Benjamin Ficken Male Great Bentley Running Club DNF
51 22 Susan Foot Female North Herts RRC DNS
52 24 Cynthia Neldner Female RRC DNS
53 27 Chris Witmore Male Bungay Black Dog RC DNS
54 28 martin mead Male   DNS
55 30 Tracey Ranson Female Springfield Striders RC DNS
56 50 Tom Fairbrother Male Woodbridge Shufflers RC DNS

My Running Plans As I Enter My 40th Year

So I just finished work at 01.15a.m. on Sunday June 15th, my 39th Birthday.  The last couple of years of running have seen improvements I wasn’t sure that I was still capable of. The willpower and discipline has been up and down and the results have been an equal rollercoaster. But, from where I started I have come along way. Initially running only a couple of miles at a time, eventually building to 10k. The time for that 10k then slowly dropping from 1 hour 5 minutes to 41 minutes 47 seconds over a 2 year period and the distance building up to marathon distance. Then I started to read and think about ultra running, went to Scotland and ran 35 miles and entered Challenge Running’s Stort 30 ultra.

I have recently been back to Scotland and covered the 35 mile run again. So, to what and where is my 40th year going to lead in respect to my running?

I generally do lots of treadmill speedwork over winter and try and aim for some spring PB’s. That is what happened this year setting new 10k, half marathon and marathon PB’s. As the year progresses I Like to do a mix of 10k’s and some long distance races and more recently looking at doing ultras. I have a loose plan mapped out for the rest of this year which is mainly concentrating on doing ultras. I have now signed up for the Saffron Trail ultra http://www.challenge-running.co.uk/saffron-trail/ a run from Southend on the Essex coast to Saffron Walden, approximately 70 miles. I have been out training over various sections of the route, the last two legs are my local home area so I run these parts quite regular already.

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Wanting to do more ultras some carry conditions that you need to have run a specified distance before entering. I need to complete the Saffron Trail before being able to move on to other challenges. My drawn out plan that fits time off, work and family commitments  is July 12th Saffron Trail – 70 miles,  16th August Stour Valley Path – 62 miles (2 UTMB points), September 27th Cotswold Way – 102 miles (4 UTMB points) and the Stort 30 on October 26th. When I gain the Ultra Trail du Mont Blanc points this will qualify me to run the CCC  http://www.ultratrailmb.com/page/21/CCC%C2%AE.html next year. To run the UTMB you need to have gained 7 points from no more than 3 races so I won’t be able to qualify this year.

The CCC route    http://www.nexxtep.fr/UTMB/FR/Reperages/CCC/

So the year ahead is looking exciting and most definitely challenging. I just need to continue with long steady miles, including the odd 10k and club night for a bit of speed. And to try as best as possible to stay injury free. I have no idea how this will pan out as time goes on, I don’t know if I can get through 70 miles let alone 102 miles. What I do know is I will never find out thinking and fearing what may be sitting at home in a chair. I need to get out there and do it.

 

Feel the fear and do it anyway!!

VMLM 2014 Expo and Registration

A great start to the journey! The first train we boarded from home ended up being terminated so we had to make a change before finally heading to Stratford and then on to Custom House for the Excel marathon registration. The opening time was 10am so we had plenty of time departing home at 07.35am but I was expecting there to be large amounts of people and some queuing to do so I wanted to get there in good time. I took my 8 year old son along to experience the day and he was hoping to spot a celebrity or two! It was his first time on the DLR service which was an experience in itself for him, driverless trains weaving through the city buildings, great fun for him. Excel is dead easy to find, it is on the doorstep of Custom House station and you virtually walk straight into Excel once getting off the train.

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 We got to the queue about 09.50am..it opens at 10.00am and only had about 100 people ahead of us. Once the doors opened and people flooded in the numbers soon swelled and there were thousands of people streaming into the Excel. The first port of call was to loo for my relevant number station to pick up my race pack.

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Number 24813..went and collected my pack and listened to some instructions and then we could head on to the chip collection point.

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It didn’t take long to get the chip and then we headed on in to the expo. We tried to be methodical going up and down aisles but there was so much going on and so many people trying to get your attention and talk to you we had plenty of turns off our intended path. In all it didn’t really matter as we probably ended up doing about 4 loops of all the stalls anyway. Adidas had a huge wall that could be signed so my son and I wrote a few messages up on the wall for people.

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One message was for all the Saffron Striders at the club and the other was for the people on http://www.therunningbug.co.uk . As i was raising money for Macmillan cancer we went over to their stall and had a chat they also had a wall which I signed against my pre printed slot on the wall.

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Being absolutely bombarded with all sorts of gadgets and gizmos to try out i was careful not to blow my money straight away. I had some purchases in mind but didn’t want to get caught by all sorts of things I hadn’t intended to. Having worn out socks i bought some new Balega socks which look and feel great but i’m not sure if to wear them for the marathon just yet. I had also wanted to buy some Brooks ASR shoes. Brooks had sent me a camera to document my runs in the build up to the marathon and in return for handing it in they were giving a £20 discount on shoes and a free bag of pasta. Typical! of all the possible shoe models they didn’t bring the ASR to the expo because it isn’t the most popular shoe. What to do..I was offered an alternative shoe but with no medial post…no thanks…what about if we email you a 20% discount code so you can still buy the shoes..yes please. And the bag of pasta? as we don’t have the shoes, no problem! Samples were available at the majority of gel and snack bar stalls and I think me and my son tried 75% of them, some far tastier than others. I ended up buying some powerbar gels and electrolyte tabs I haven’t tried before so we’ll see what they are like at some point. Fullers London Pride beer is one of the sponsors of the event so we stopped by to speak to them..and have some samples, “sorry son, dad only here”. Next on the list was Vita Coco coconut water stand where again my son was happy to dive in and try all the flavours available and settled on a purchase of mango and pineapple..good choice! I have had trouble with the soleus muscle on my left leg and have been having treatment for some time but one thing i wanted to try was Kinesiology tape. We found the KT tape stand and asked them some questions on what it was made from, how to apply it and why I shouldn’t go away and buy a cheaper brand. I had some applied to my problem area and was told it would be good to keep on for the marathon. I could feel the effect of it pulling and lifting the skin which is what is supposed to help alleviate pressure of any muscular pulls or strains. Feeling happy I bought a roll which I will use along side treatment.

 After about 3 hours of wading through charity leaflet handouts and international marathon invites we decided we had seen and purchased everything we wanted and had covered all the bases on who we wanted to see and speak to we decided to move on to the final section where we could buy some lunch and listen to various speakers. On our way I bumped into a friend and stopped and chatted about our preparations where he told me we had not long missed Wilson Kipsang…gutted, one person on my list I wanted to listen to. We moved on and bought noodles for lunch and sat down to an informative but less interesting talk on final instructions. Looking through the timetable we would have to wait a good three hours to listen to a celebrity speaker and closer 4 to hear Priscah Jeptoo..a bit too long to wait with a couple of hours travel home and trying to keep an 8 year old interested. Nevermind! we had a great time at Excel, the only problem is I am in the rear most pen 9..the 3.5 hour pacer is in pen 3. Being conservative with my application time of 4 hours has given me a little catching up to do..i’ll stick to my pace and i’m fairly sure I will catch up to them in the second half. That’s the plan anyway!

Running Races And Travelling On Motorways

My most recent race has been the Bath Half Marathon that took place on Sunday 2nd March. To get down there I travel on the M11, M25 and the M4 and it had to be one of the worst long distance trips i’ve had to make. My own fault really for choosing to drive down at 5pm on a Friday evening when everyone is trying to escape London. The reason being we weren’t in any great rush and it gave us all day Saturday to shop and sight see in Bath.

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After having a good day Saturday I prepared my running kit for the morning. We got into Bath about 08.45am parking in Victoria Park and going for breakfast in Cafe Retro which is only 5 minutes walk from the runners village. The weather was great and far warmer than last year and although overcast was dry as well. I got to the runners village slightly later than last year to save standing around for an hour but this meant it was far busier and took some time to make my way through the crowd. My winter training has felt like a real slog battling what has felt like permanent wind and rain for the last 4 months but the perseverance has paid off as my only race this year had paid of with a personal course record. So I was hoping  the Bath Half Marathon would go well, also this race was the start of my build up toward the London Marathon.

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The start time had come and I was off to a great start being in pen D about 3 metres from the start line the initial mile is downhill and made the most of it to get into a good pace. The first mile was perfect and my pace was 6 minutes 24 seconds per mile! The next section is a short sharp hill along Green Park and around Queen Square the road is then a downhill gradient for the next few miles along the Upper Bristol Road to the river crossing back onto the Lower Bristol Road. After tackling the hill my pace dropped off which I was expecting as I know I am currently unable to maintain such a quick pace over a long distance. The next few miles my pace went 6.32, 6.58, 6.58, 7.08 and 7.10. I was running at a really good pace and was trying to maintain a 7 minute mile pace, knowing I was coming back towards the hill for the second time I was determined to attack it and get back into a good pace on the gradual decent back to the river crossing. During the race I had a thought that running long distance races is like travelling on motorways. The driver that overtakes and then cuts in sharply nearly clipping your feet in the process. That one person that tailgates and seems to be glued right behind you the whole time or the middle lane hoggers that you can’t seem to overtake comfortably. The elites that get to their final destination quicker than anyone else and the slower drivers at the back that’ll complete the journey all the same. Mile 7 came in at 7.11 and after tackling the hill my pace dropped slightly to 7.26. I managed to pick it up again for mile 9 and 10 clocking 7.20 and 7.15. The end was almost in sight but I could feel my legs tiring and the pace dropping with it mile 11 and 12 was 7.23 and 7.27. The final mile of the Bath Half is uphill last year I cramped at this point which allowed UK celebrity Dermot O’Leary to overtake and beat me by 42 seconds. I was showing no signs of cramp and pushed hard up the hill passing mile 13 at a pace of 7.16 per mile.. I didn’t feel quite strong enough to put in a final sprint and it was only at the final 100 yards I felt a slight twinge in my left calf. I crossed the line and knew I had smashed my PB! my recorded time was differing from the official time with the official time coming in at 1 hour 34 minutes and 11 seconds. This was 6 minutes and 31 seconds faster than 2013, my second race this year and another PB. Obviously I am now hoping this form continues and I can improve on my times.

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I have quite a few races coming up these are…

Essex 20 County Championships

St Clare Hospice 10k Hastingwood where I am confident i can improve my 10k PB of 43 minutes 27 seconds

Oakley 20 Bedfordshire

and then the Virgin London Marathon