Red Wine Runner

A Scottish Running Blog

Tag: 10k (page 1 of 3)

One month in

I can’t believe it’s now been a full month since my last post, where I was preparing to make one of the biggest changes of my adult life and quit my job to return to University. I always expected it to be a busy few weeks, but whilst I expected immersing myself in Postgraduate study would be hard work, I underestimated how time consuming the workload would be. I am enjoying the course (MSc in Digital Marketing) so much though which makes the work easy to do, and I’m learning so much about areas which have always held interest for me. Recently we’ve spent a lot of time working on Google Analytics and SEO which I am enjoying gradually implementing on my blog to cement my learning! I’ve had GA installed for years but never really understood how to work it and how best to use the data. SEO is a massive field and I have a lot to learn – it’s quite embarrassing seeing how poorly optimised this site is at present…

Google Analytics Wonka MemeI am still getting used to the concept of being a student. It has been a very weird transition from being in a relatively senior administrative position in a University Department to being a clueless student again, but I think I’ve avoided many of the more common pitfalls that used to plague some of the students who used to pass through my office.

Alongside student life comes the myth of all the ‘extra time’ I thought I would have at my disposal. I have a lot of work to do and *just* enough time to do it in, which has not left a great deal of time to meet my usual weekly fitness goals. I haven’t been to running club in weeks or gone for runs with friends, but I have been getting out for short runs and doing BodyPump/metafit/circuits classes which have been great. I am re-growing some muscle which is nice, and my body is slightly less soft. However I am missing my Saturday long runs, and long adventures in the hills. Come the Spring and my usual ultramarathon training cycle, I’m not quite sure how I’ll be able to work the usual 6+ hour Saturday runs into my University work schedule but I’ll hopefully have found a bit more balance by then.

Hoka Highland Fling 2014

 

After my last update, in line with my goals of losing a few inches I stuck religiously to a strict diet for two weeks before I cracked and ate/drank some carbs. The diet was supposed to last 4 weeks, but I was just getting so unhappy by not being able to eat the things I like! I was planning on writing a post solely about the diet, but I bored even myself writing it so I didn’t think it would be of any interest to my readers at all. In summary, it was a meal plan I found in Trail Running Magazine which was easily adaptable to a vegetarian diet. It was extremely vegetable heavy and involved a lot of snacking (good) but it seems that no matter how big I make a salad, it only keeps me full for about an hour which made for a very cranky Red Wine Runner (bad).

pulse salad vegan

However, two weeks did seem to re-start a healthier mindset when making food choices and whilst losing only 4lbs on the scale I lost a cumulative 4 inches off my bust, hips and stomach. I call that a win.

In terms of racing, I have signed up for the Monymusk Half Marathon next weekend, and then the Peterhead 10k and the Fraserburgh Half in November. That will see out the end of my racing year, which will segway nicely back into ultra training. The Monymusk Half is the final race in the Stonehaven Running Club championships, where my friend Vikki and I will be ‘battling’ it out for 2nd and 3rd places in the female championships. Rebecca has taken 1st place by a mile and is now unbeatable, but the order which Vikki and I finish in will decide who takes second and third place, as we are also unbeatable. I am just delighted to have a podium place and I think it reflects a year of very hard training so I don’t mind how it plays out in the end.

Hoka Highland Fling logo

Ultras next year will be the D33, Fling, potentially the Cateran (I’m not sure if that’s a good idea…) and then the West Highland Way race. Later in the year I’d like to do some of the other Scottish Ultras that I am yet to do, such as the Clyde Stride, Speyside, and maybe the River Ayr Way. Kynon is intending to do the D33, Fling and the Glenmore 12 hour race again; I think I will support/marshall at Glenmore this year with the view to getting a big PB in an Autumn marathon.

So that’s all I’ve got for now; I look forward to returning to racing next weekend and writing up the Monymusk Half. It’s a trail race so it’s hard to forecast a time goal, but I understand it’s good and hilly so it should be quite a fun challenge with my clubmates. I seem to be making some progress towards the elusive sub-50 10k goal as well, with all the short fast runs and strength training I’ve been doing. Tonight I did a 6 mile progression run in 49:54 so I can certainly call that progress!

 

The Running Shop Beach 10k 2013 – RACE REPORT

runningshop10k3The Running Shop Beach 10k 2013

Gun time: 50:44 – NEW PB!
Place: 139th/229
Category: 12th/43 Senior Females
Gender: 26th/82

The Running Shop 10k is a funny race. A no-fuss, no-frills evening race organised by a local Running Shop, funnily enough named “The Running Shop”, and held every year mid-week in the middle of June on that well-worn pathway to the North East runners’ Hell – the Beach Promenade.

For the princely sum of £7, you get a flat and fast timed 10k race with water and a chocolate bar at the end. It’s not chip timed, but the amount of entrants means that if you care about your time you can get very close to the start line if you wish.

This year the race was part of our Club Championship, which was my main reason for entering. I hadn’t done a 10k in over a year; I don’t particularly like the distance so if I was going to pick a race to do a 10k it would probably be one with plenty of course support, and a nice t-shirt and medal at the end. I can be fickle like that at times, but that’s not what this race was about. Runners come here to race their legs off away from the big crowds of the other expensive and commercial local 10k, Baker Hughes, and hammer it out as fast as they can on the flat and unchallenging route. It is essentially a time trial, with many of the local running clubs including it in their championships and some of the fastest local runners coming to give it their best.

My speedwork lately has been non-existent; I haven’t been to a club session since I started my new job (I keep getting home too late) and I’ve been concentrating on getting my running fitness back before doing anything more complicated with my pace. Essentially despite running lots of miles lately, I was completely untrained for this race and I knew it was going to hurt. To smash my PB I needed to hold an average pace of 8:18, which seemed a little ambitious to me, but I figured I could give it a good try.

After giving Kate a lift down from work we had a brisk 1.5 mile warm up to try and loosen our legs up. After both completing the Ythan Challenge on Sunday we weren’t very sure how they’d be feeling; mine felt a little unresponsive at first but soon sped up. I had a quick trip to the bathroom and found a lamp post to tie my jumper on to before hanging around for the last 10 minutes with the girls from the club. No-one was all that excited to take part after having trained for ultramarathons all year so far – the general consensus was “Too short, too fast!”

The gun went off and suddenly I’m moving forward, swept away in a fluid moving cell of legs and arms. I had decided 8 minute miles was a good pace to aim for and that I’d try to hold it as long as I could. That plan lasted about 30 seconds before I realised that the wind was behind me and that I should take advantage of this whilst I could as I’d lose time on the return journey running straight in to the wind.

By the time the first mile was over I was already not enjoying myself so I turned on my mp3 player for some distraction. Mile 2 and 3 were straight in to the wind and finished with a surprise fastest ever 5k time for me – 24:13. Despite my general discomfort this pleased me as it meant I was doing well – keep this up and I was well on course to beat my PB.

The course is a loop on the Promenade so the lead pack passed me on the upper level, followed by a stream of familiar faces. It was really nice to exchange thumbs up with faster runners from the club which gave me a much needed mental boost. I was flailing mentally and straying in to “Why do I bother” territory, so seeing people being better than me gave me the kick up the backside to remember that getting faster doesn’t just happen and that I need to work to earn it.

Miles 4 and 5 took us back past the start and onto the second lap. The wind was behind me so I tried to let it push me on but I couldn’t get my legs to move fast enough. They were fatigued and my lack of muscle strength betrayed me – this is what I need to gain for an increase in speed. More hill reps and intervals are in my future to build explosive power in my muscles.

Mile 6 was at the turn around and had us run toward the finish straight in to the wind. I was getting slower and slower and felt like a football slowly deflating. Legs, move faster! No, arms – you move faster too! Stop slouching! Lift your knees! I mentally barked instructions at myself but I still felt like I was running like the flying spaghetti monster with limbs all over the place. The stomach started tightening and my ITBs started grumbling – I want to sit down and retch like a cat throwing up a hairball please – says the body. No! Run faster! – says the mind. Can’t – say the legs. I hate 10ks, says Redwinerunner.

‘Til now I had only given my watch one or two glances to check my pace, and had been so disgusted by the falling numbers that I had given up monitoring the data. With about 400m to go I looked at the overall time and was surprised to see 48:XX – suddenly all my mental gurning disappeared and the possibility of a PB kicked me back into race mode. All of a suddent, I DIDN’T have nothing left and I wasn’t totally spent and was able to find something for a finishing sprint. Later this really annoyed me; I should have kept my eyes on the prize and I could have run better – I clearly wasn’t trying hard enough.

runningshop10k4Ronnie caught me deep in the hurt locker – I had no idea he was even there

I crossed the line in 50:44 by my watch, which is a 49 second PB. I’m pleased but I feel underwhelmed – I allowed myself to under perform in the second half which meant a big positive split. It also revealed where my weaknesses are at the moment (anerobic fitness, leg strength) so I suppose I have benefited from this race in that respect. I have no further plans to race another 10k until I have to, but now I’m slightly tempted to do the Forfar 10k in August just to see how much I can improve with some proper training. By then I’ll be in peak marathon training and should be in excellent shape so perhaps I could FINALLY dip under 50 minutes? My 10k time is the area that has improved the least in my 3 years of running – the very first race I ran I finished in 54:47 so I’ve only managed to knock 4 minutes off in 3 years. That is in comparison to 7 minutes off my 5k, 19 minutes off my Half Marathon and a stonking 1hr 7minutes off my marathon time. There is little room for error in a 10k though; every second counts, so I guess I’m glad to still be chipping away at it. I can do better though.

runningshop10k2

Splits:

7:30 / 8:01 / 8:13 / 8:14 / 8:25 / 8:40 // 1:39

Afterwards, I took myself home via the Carron for some chips and curry sauce. Dirty, but well deserved. This weekend brings a whole new challenge – sweeping the West Highland Way race. As part of a team of 6 from Stonehaven Running Club I will be taking shifts in bringing up the rear of the race and making sure all stragglers and sufferers are well looked after.  I know I’ll be going over Conic Hill in first light on Saturday morning and over the Devil’s Staircase as day breaks on Sunday, so if the weather holds clear I could be in for some fantastic sights. The forecast is diabolical of course, but let’s not dwell on that. It’s going to be another epic adventure – I should clock up around 35 miles over the 35 hours and we will be out on the course the longest of all. Another step forward in my own journey to completing the West Highland Way race and what an exciting one to take!

See you in Milngavie!

RedWineRunner and the big SUB 4

thescore_minus_4_200x

In three years of running, I’ve ran three marathons; Loch Ness 2011, Moray 2012 and Paris 2013. I’ve consistently taken time off my personal best each time I’ve crossed the finishing line from my first, injured time of 5hrs 12m 02s at Loch Ness…

LochNess047_thumb.jpg

A victorious 4hr 19m 30s at Moray…

Moray Marathon 2012

And a surprise 4hr 05m 18s in Paris…

Finish1

I’ve had a kind of love/hate relationship with the marathon. After being burned by the distance at my first attempt, despite going on to complete a successful 33 mile ultra marathon a few months later, when it came to my second attempt at 26.2 I arrived on the starting line full of nerves. When it came to Paris, I was just in it for the social and took the race quite literally in my stride as part of my preparation for the Highland Fling ultra. I enjoyed myself hugely and without putting any pressure on myself at all I came tantalisingly close to cracking 4 hours.

Therefore it ought to come as no surprise at all that for my 4th marathon I’m going all out for a sub 4 time. Once more I will be returning to the quiet back roads of Moray to take on their flat, fast and cheap marathon and will be tacking marathon number four on the 1st of September 2013.

I’ll be following the guidance of Mr Hal Higdon and his Intermediate 2 marathon plan. This programme worked extremely well for me last year and fits into my life nicely. Running five days a week and training on a sixth is now a habit which is hard to break, and despite enjoying a very easy month in May I’m itching to hand my life over to a training schedule once more.

Frustratingly, in theory I started my three month training regime on the 3rd of June, but was unable to execute a full first week of training due to a five day work trip to Ireland. I did enjoy two lovely, sunny runs along the banks of the Foyle, however.

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I think my biggest challenge over the next few months is going to be my work/life balance. Fitting my training around some big changes at work (which have meant longer hours and no more lunchtime runs for now) and the challenges of wedding planning has already proved to be a pain, but there’s nothing to be done about that other than somehow find the time to do it. If that means running at 4:30am or 8:30pm, then so be it – at least I’m training in the summer!

Fitting blogging in and around all of the above will also be tricky – this post has sat in my drafts for nearly 10 days and I’m only now getting around to finishing it. Hopefully I’ll be able to keep things ticking over around here but if it gets a little quiet then that’s unfortunately why.

I’ll finish up with a run-down of which races I’ll be at in the next few months:

– 16th June – The Ythan Challenge
My third attempt at the extremely popular adventure race. Previous Race reports: 2011 and 2012

– 18th June – The Running Shop  Aberdeen Beach 10k
My first 10k in over a year – can I crack out a new PB? I need to beat 51m 33s on a flat course if that’s the case.

– 21 – 23rd June – The West Highland Way Race
I’ll be joining the WHW Race family for the third year in a row, but this year I will be on the sweep team with 5 great runners from Stonehaven Running Club. Another new challenge that I’m really looking forward to! Previous reports: 2011 and 2012.

– 30th June – Peterhead Half Marathon
A tune-up race for the Moray Marathon – I’ll be running at marathon goal pace for this (sub – 9 minute miles)

– 21st July – Dundee Half Marathon
Another tune-up race – primarily for Kynon and his preperation for the Kielder Marathon. I will either pace him, or run at my own goal pace.

– 28th July – Ballater 10 Mile Race
I have high hopes for a big PB here – My current best time was set at my only 10 mile race so far at the same event 2 years ago – 1hr 38m

Here’s to another great summer of running and racing!

Baker Hughes 10k 2012 – RACE REPORT

City of Aberdeen Baker Hughes 10k 2012
20th May 2012
Chip time: 51 minutes 33 seconds
Place: 1117th / 3652 finishers
Category place: 101/863

I woke up at 6am on Sunday, excited for my third attempt at the Baker Hughes 10k and was delighted to be greeting with bright sunshine and cornflower blue skies upon opening my eyes. It was a beautiful clear, calm day! I leapt out of bed and busied myself making breakfast; which was cold overnight oats (porridge oats and milk, left overnight in the fridge to soak) with seeds and dried fruit, cranberry juice and coffee:

I was planning on walking/jogging down to the start as it is 3 miles from my house and I felt that would be both a suitable warm up and would avoid any car parking/public transportation problems at the race village. Everything had been laid out the night before so the morning routine would be flawless, but I still found myself running around fussing about silly little things. Nerves amplify feelings and I was feeling the usual race-morning stresses, but still excitement was the overwhelming feeling as I looked forward to meeting all of my friends and putting in a good shift on the road. It felt great to pin on a number again and know that I was going to leave nothing out on the course – I was going to run as hard as I possibly could that morning and be the fastest runner I’ve ever been.

The journey down to the beach went quickly; Kynon and I walked a mile briskly and then ran a gentle mile and then finished up with a walk alongside the many other runners making their way to the start.

Reaching the beach I was curious to see if the usual brisk winds would feature on the Esplanade; the beachfront is notorious for being windy even on what would appear to be the calmest of days, but there was only a light breeze which offered some relief from the sun already beating down strongly at 0830. Although I’m not a fan of running in great heat, it was a huge relief to have lovely weather for the race after the continuous barrage of rain wind and snow (yes!) which we’ve had for weeks.

We arrived and started looking out for familiar faces. At last count, there were SIXTEEN of my friends who running this race! I didn’t have to look far before I nearly tripped over my favourite Gin-soaked Jogger, Claire, who was running for local charity, Befriend A Child.

After speaking to Claire and her boyfriend Adam, we spotted Ryan and his enthusiastic supporter, Sheenagh, who snapped a couple of pictures:

With Jim, Kynon, Brian and Ryan (pic by Sheenagh)

There was an awkward mass aerobic warm-up, which we all carefully avoided whilst making last minute preparations for the race. I had a bag which I was planning on depositing in the bag drop, but Sheenagh very kindly offered to look after it (thank you!) so I didn’t have to worry about my valuables being unattended. I took a High5 gel just before it was time to get in to our corralls, we wished each other good luck and went our separate ways.

pic by Sheenagh

Kynon and I elected to enter the 46-50 minute corral and head towards the back. Nerves were building at this point and we both stuck on some music and just focused on visualising the race. I was planning on maintaining a minimum of 8:20 miles for as long as I could and then see how I felt in the last mile or so. My biggest concern was blowing up too soon and running out of steam. I knew my knee would be ok – I could run through any pains that occurred but the only potential problems would occur due to incorrect pace execution at the start.

As far as I’m aware the race started on time at 0930 and before I knew it I had crossed the start and was on my way. Past experience made sure I started tight on the left hand side of the crowd to avoid having to take a wide turn at the first corner; I sneaked around it deftly and then the race really began.

Kynon and I had planned to run together as long as possible and for the first mile or so we were side by side. There are a lot of tight turns in the Baker Hughes 10k course so it’s important to run the tangents so you don’t lose precious time by adding distance. I was religiously checking my watch and kept my pace on or below 8:20; I kept having to reign myself in though as the temptation to let my keen legs run off madly along with the crowd was huge. I kept on looking down and seeing 7:xx, which is great, but I knew I’d struggle to hold that for anything longer than a few miles.

The course curls around the harbour before making its way on to the South end of the Beach Esplanade; we ran past many warehouses and supply vessels with workers standing outside clapping and cheering, or just looking on in amusement. Support is always thin on the ground at this point but soon, after a short incline, you find yourself at the end of the Esplanade looking North up the coast and you can see two miles worth of runners and supporters stretching ahead of you.

Up until this point Kynon and I had been near each other, taking turns to lead the pace. At least that’s how it felt in my head – I don’t know whether it was intentional on his part! Around the 4k mark he stopped appearing in my peripheral vision – I later found out that this was when he started having problems with a hip flexor and slowed to a walk to stretch it out. Somewhere around this point Rachel passed me; ‘Keep up!’ she said! Challenge: accepted!

I kept on pushing though and glided through 5k in 25 mins 48 secs which was bang on target for a new PB. Shortly after 5k there was water which I happily poured over myself; I don’t think it can have been much warmer than 15C or so at that time in the morning, but working hard in direct sunlight felt very uncomfortable for this winter-hardened Scottish runner. I took a few sips and washed out my mouth; I didn’t NEED the water to drink and I didn’t want to give myself a stitch by gulping it down.

Mile 1 – 8:06
Mile 2 – 8:29 (???)
Mile 3 – 8:13

I don’t know why mile 2 was so slow…

The 10k race is a funny beast – it’s just over so quickly! After the 5k mark it felt strange to be thinking that I was over half way done and that the pain would be over soon. I just kept pushing on down King St, never letting myself take the foot off the gas and telling myself I had no excuses – this is only 50 minutes of your life, you are not in that much pain, stop complaining. You know how it feels to run 3 miles and know you’ve another 30 miles to race, so to only have 3 to go today is a luxury – HTFU!

I had been told that my Grandad was going to come down and try and see me on the course. This meant a lot to me as he’s never seen me race before; I was looking ahead anxiously trying to spot him at the point where he said he’d be, and I saw him! I pulled out of the crowds and took the corner wide whilst waving and smiling; he gave me a big wave and a cheer which was a huge boost at a point in the race when I was really starting to hurt – 8k.

The course made its way around the high-rise tower blocks of Seaton and along the long, flat straight of Golf Road. In all honestly I started getting tunnel vision here and I really remember nothing of note. All that mattered was getting to that finish line as soon as I possibly could, but still leaving a little in the tank to tackle the cruel and challenging  hill by Pittodrie Stadium in the last kilometre. I began to get a stitch in my right side which impeded my breathing and caused me some nausea, but I was able to ignore it despite the nagging pain.

I reached the Hill and shortened my stride slightly and leaned into the incline. It always lasts slightly longer than you expect, and the extra bit at the top just when you think it’s over is a killer. I passed Rachel again on the hill and then finally reached the sign merrily proclaiming “400m To Go!”

Please don’t puke. Please don’t puke. Please don’t puke!

The stitch in my side was stabbing away and as I tried to push harder going down the other side of the hill I felt the bile rise in my throat. I just couldn’t get my legs to go any faster! My heart was thumping and I was wheezing from the exhausting of hauling up the hill; it’s a real sting in the tail of what is an otherwise flat race. Normally as this point I’d be accelerating into a full on sprint; Rachel pulled up next to me and we ran together for a few strides getting faster and faster but then I plateaued and she out-kicked me and sped off.

Mile 4 – 8:18
Mile 5 – 8:19
Mile 6 – 8:10
0.27 – 1:57

I willed myself onwards through the last few meters; the crowds were a blur and I felt like hell but I knew it would be over in mere seconds. Line crossed, garmin stopped, lean forward, stagger onwards, quell nausea. I looked at my watch which read 51:32 – a new PB; job done.

Rachel came up and we congratulated each other on a good fight as we staggered up the finish gantry. I grabbed a couple of bottles of water for us, but had I known that this would be all we’d get at the finish line I’d have taken two each. This is where my only complaint about the race this year comes in – there was absolutely nothing at the finish line for runners other than a 330ml bottle of water! No goody bag, no bananas, no lucazade/crisps/cereal bars…nothing of the usual post-race snacks that even the smallest of races manage to provide. Once you were out of the finish chute there was no more water to be had, and as far as we could see there was nowhere else to get food other than a couple of burger vans. A big problem! After a tough effort you need a pick-me-up; at the very least a banana or something sugary like an energy drink to tide you over. On a day like Sunday where runners were coming in DRENCHED in sweat; they needed more than 330ml of water. Baker Hughes is already at the expensive end of the races available in the North East and up until this point I’ve always thought the £21 reasonably justified since you get a closed road course, t-shirt, medal, water and food; however I was very disappointed to not receive any sustenance after crossing the line this year. In the end we had to crash the sponsors hospitality tent (sorry Baker Hughes…) to get something else to drink and found some fruit juice and milk.

Anyway; shortly after I crossed the line I found Sheenagh with Ryan, who had stormed home in 48:03, next up was Kynon in 52:44, Brian in 56:20 and Emma in 58:03.

Pic by Sheenagh

Lots of smiley, happy, running friends!

Shortly we managed to finally catch up with the rest of my crew who we’d missed at the start – Niall, Scott and Fiona – who came in at 59:35, 1:05:27, and 1:05:13 respectively. Unfortunately for whatever reason we didn’t get any pictures together! Perhaps everyone was too hot and excited to stand still for long enough; never mind, we’ll just need to do another race together soon 🙂

I was really pleased with my race. I know I didn’t hit my sub-50 goal but I feel that I gave it my all on the day and ran what I was capable of on Sunday morning. There will be a sub-50 in my future at some point, but I’m not worried about it for now. I don’t intend on doing any more 10ks in the near future; I’m toying with the idea of the River Ness 10k at the end of September as so many friends are doing the Marathon that day and I’d like to come up and support them, but for me right now all roads lead to distance, not speed. I had an odd feeling of dissatisfaction after the race on Sunday; it was just too short, not challenging enough, it didn’t require enough effort. I felt like I had so much more to give, further to go, longer to run. Even despite a new PB and pushing myself to what at that moment in time for those 51 minutes felt like my limits, I was left feeling a little empty.

What I did get from the day, was the amazing warm fuzzy that comes with running with friends; the shared experience, the highs and the lows, the stories at the finish line, the sweaty smiles. Running is an individual sport but there is nothing that I love more than sharing with with my nearest and dearest. Afterwards, we all met up in a pub for a slap up lunch and drinks and enjoyed the rest of the sunny Sunday. Young, old, fast, slow, first timers, old hands; we are all runners.

Picture by Claire

PB Prosecco!

Scott, Fiona and Niall

Adam and Claire

Kynon and I

Next up for me is the Dunblane Hydro 7.5 mile road race on Sunday with Kynon. This will dove-tail nicely into some more concentrated Half Marathon training for the Stonehaven Half on the 1st of July which will lead perfectly into 9 weeks of training for the Moray Marathon on the 2nd of September.

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