My thoughts on pacing

Last night's run and conversation got me thinking more in-depth about the importance of learning pacing not just for speed-work and race purposes but also in your easy runs.  So many people go out and just try to hammer each and every run full-out and then beat themselves up afterwards if they didn't hit x minute mile average.  Not only is this not beneficial to your physical health it also takes a toll mentally, you run the risk of getting discouraged and dreading each run instead of looking forward to it--there will always be those runs where you have to force yourself out the door but if it's happening more than 50% of the time then you need to re-evaluate why and how you are running (that's a completely different blogpost though!).

A recent run I did with a mate provides a good example of what I'm talking about, his goal was to hit 12ish minute miles for a 16 miler.  We ended up with a 10 minute mile average, success right? NO! That was not the goal for the pacing so we failed even though it was a very enjoyable run. Now keep in mind he has been running for years, is one of the fastest runners in our club, and a total beast when it comes to fell races of all distances, long and short so hopefully that will put it in perspective how important and difficult it is to learn how to pace across all speeds. Going slower in my opinion quite often requires more discipline than trying to run fast.

Learning how to pace is not only about keeping a certain average per mile but learning HOW that speed feels and being able to adapt it for various distances.  I realise this is somewhat abstract but practising hitting all speeds (slow, medium and fast) means that your muscle memory will kick in automatically and you no longer have to rely so heavily on your watch to monitor it.  Smarter pacing=better racing!

Pic via popsugar.com 

2015 Teversal BDL Recap

Short girl problems!

Last night was the first of our summer BDL races at Teversal (the race league series is free with our yearly club membership) and I was debating right up until 5pm whether to run it or not.  The illness that knocked me for a loop at the Easter 10k ended up putting my partner on the couch for most of a week and has settled into my chest. Combine that with my horrendous allergies and it's a bit of a struggle to breathe so I knew I wouldn't be able to match last year's time but I figured that a run would either kill me or make me feel better.  It didn't do either one so it's just as well I made the effort to get out!

The Teversal course is an interesting one in that we end up at the highest manmade point in Nottinghamshire around mile 3.3ish.  It's not a straight up-hill slog though, there are a series of wide switchbacks with ups, downs, and flats to break up the climb then it's mostly downhill for the last 1.6 miles.  Last year I felt great once the race started and put in a reasonable time of 38:45 (188th place overall) but I started at the very back this time with the only goal of just hanging on and finishing.  One of my running club mates (hi Paula!) asked if I felt well (no), should I be there (of course not) and was I going to pass out (probably)...paraphrasing the questions but I think my replies are mostly accurate.

The great thing about starting in the very back is that you don't get caught up in the mad rush at the start and jack rabbit your first mile, the bad thing is that the race isn't chip-timed (but it's free so I'm not complaining!) so you will lose several seconds.  The other good part about it is that the atmosphere is more relaxed so you are not as likely to get kicked, elbowed, or knocked down and there is a fair bit of laughing and chattering.

Since I wasn't placing a time goal on myself I decided to use some of the principles that I was telling the Nordic Walkers from the morning session to focus on--nice upright posture to keep the breathing easy and relaxed arms and shoulders.  A good result from doing so was that the pics taken there weren't outright horrible if you ignore the faces I was making!*  Another result? I ended up running faster and more consistent than I expected to and while I was 21 seconds slower than last year I gained four places (184th).

This is what it looks like when I'm on allergy meds and decongestant! Goofy face!

Random thoughts:

• There was a girl who had a bloody nose during the race, while there was nothing I could do I did slow and ask if she was ok. It probably irritated her but I couldn't go by and say nothing in good conscience. 
• This is the second year in a row I've not taken any notice of the humongous miner statue at the top, we need to make a road trip over on a clear day to walk up and take photos
• Totally irritates me when runners don't throw their cups into a bin especially if there's one just a few steps away.  This was after the race by the way so no excuse for it. 
• If you smile at the marshals then you get extra words of encouragement in return.
• Faster runners who go back on the course to warm-down and don't give way to those still racing are jerks who deserve to get elbowed. And perhaps voodoo dolls made in their likeness.
• Decongestants dehydrate you so be sure and drink extra fluids! 

*The finish line photos are just as terrible as ever, must learn to smile during a sprint to the finish

Tissue in hand, tissue in the bra and apparently I took a nap on the way

Bakewell BDL

Being silly pre-race

Race reports are funny things, you (or rather I) need to get them written while they are fresh in your mind, hence there not being one for the Chaddesden Park cross country race earlier in the month which is a shame because it involved several very cold stream crossings and me taking a wrong turn.

Crossing the stream at Chaddesden Park

Today as you may have surmised from the blog title was the league xc race at Bakewell which is new to the schedule.  Bakewell, for those not familiar is a very picturesque market town that is famous for the Bakewell Pudding--we've driven through many times but because it is so incredibly popular with tourists we've not taken the time to actually stop so I could sample the dessert.  That was remedied today...as part of our warm-up a couple of us walked over to The Old Original Bakewell Pudding Shop so I could buy one for after the race.

Bakewell Pudding!

Wasn't I supposed to be talking about a race??? Today we were fortunate to have a beautifully sunny and dare I say it--almost balmy temperatures for the last day of November.  Didn't mean the course was any less muddy though! There were 3 laps which meant going up a big damn hill 6 times, in reality the hill wasn't terribly huge but it sure does feel like a monster when you're clambering up it.  

Is it a grimace or a grin?

There was also a water crossing but the course designers very nicely provided an alternative route around. It was shorter going through the water of course and the first two times round I took the high ground to bypass it but decided on the last lap that I HAD to go through it just to say I did, there was a second or two gain but alas my legs were too trashed to take advantage of it.  My favourite sections were the massive downhills because I was confident enough in my shoes and ankles to take advantage of them and just let gravity do the work.  The flat sections around the bottom of the course over the plastic gridding were slightly soul-destroying though, not quite sure why but for some reason that area just felt odd, almost like it was sucking the energy out of me through the soles of my trainers.

Definitely a grimace.

I made it almost all the way through the race without any mishaps (yay me!) until the last lap and instead of leaping over the wood creating the steps on the first downhill I caught the edge of it and my right leg shot straight out to the side along the very slick wood (Miss Oops is back!). Imagine a very deep side lunge and you have what I ended up doing while trying to leap past an obstruction. OUCH!!!!!!! It's not good when the marshall audibly gasps and asks if you are all right. It certainly put an end to me being able to muster up any speed.  

Hmm, speed. There wasn't any for me today except for the aforementioned downhills but I'm not whinging about it--no, really, I'm not!  I've come off a hard week of training mileage wise and I am just happy to have gotten this one done for the club.  There was absolutely nothing left in me at the finish line, couldn't even muster up one last minute sprint so if anyone had charged by me they would have taken it easily.  No clue about my finish position, I couldn't even talk when I was handing over the token much less think to look at the number.  Would I do it again? Of course I would!

P.S. The Bakewell Pudding was delicious. However the after-race homemade flapjacks provided by Catherine were even more so!