MDS 2009 - Keith

Monday, July 30, 2007

Blairgowrie Duathlon, A Different Story!!

Another busy few weeks for team HotRunning.

In the aftermath of the rather disappointing half marathon performance, I've had time to reflect on my progress over the last few months. I remain absolutely committed to my training however I have recognised the requirement to exercise a degree of restraint when starting a structured training program.

In hindsight the most likely cause of my poor performance in the Dundee Half was over-training. I never quite obeyed the times given for each training run, more often than not I would become frustrated at the designated pace and run too fast in each session. Over the six weeks of running 5 times per week this mounted up, and coupled with a poor sleeping regime (averaging 6 hours per night instead of the minimum 8 hours recommended) combined to present me at the start line with an empty tank (Un-be-known to me).

The weeks immediately after I had a great deal of rest, and enjoyed my 2-week annual leave period which I spent at home with DIY chores and fine dining!!

I was also able to organise a shiny new mountain bike, which I purchased via the Cycle - to Work - Scheme launched at my workplace. A great deal offering over 40% off the purchase of cycles from Halfords. For those interested in the make/model it is a Boardman Pro Mountain Bike, the bike was just launched this summer and is as light as a feather and for the money I have paid can't be beaten on spec. Very Happy!!

My bike arrived just in the nick of time as I prepared for the Blairgowrie Duathlon, which took place on Saturday 28th July 2007. I have been very busy trying to organise various fundraising strategies (Hopefully to be announced soon!!) as such in the run up to the duathlon I only completed a short run/cycle/run with Seamus and a further short run at the beginning of last week. In my head I wasn't convinced that this would be enough for what is always a gruelling event.

As a veteran of 6 Blairgowrie Duathlons I knew that it was not going to be easy however with a new course (a shorter run at 4km and apparently a shorter mountain bike cycle at 25km) I was happy I should complete the course.

My main objective was to put in a strong performance, firstly to prove to myself that all the recent training hasn't been a waste of time but also to show Jimmy and James that I was putting in the hours. Apart from being good friends, we are most competitive when we're against each other. Recently, I have felt strong when cycling, in particular on the road bikes however I always know that when it comes to running they both have me in their back pockets.

So, in the run up to the event I did very little, on the Friday prior to the race I drank like a fish - WATER, at least 4 litres, I have never been to the toilet so often!!

Race day started with a large bowl of cereal and thereafter constant sipping of water and sports drink. Much to my delight Fiona announced she would join us and give support as well as take some photos for the website and blog pages. I think this made me try even harder to prove to her that the hours spent away training weren’t for nothing.



Me, Jimmy and James prior to the start (I'm the one sporting the new bike and pastey white skin!!!



As the start drew closer we all became nervous, especially James who spent some time on his own in order to try and focus. A couple of more trips to the bathroom and we were set for the off.

It was the 4km cross country run first, With about 30 participants I was keen not to be swept away with the leaders so I positioned myself about half way back, however very quickly after the gun I new I was feeling strong. After about 2 minutes James led the field with Jimmy closely behind I decided to monitor my heart rate and try and remain relaxed. After about 1.5 km James was still at the front however along with 3-4 others he was misled by a direction sign and took a wrong turn, he was furious as the majority of the field passed by. Luckily he had only lost about one hundred yards however over 4km this makes it difficult to recoup. As we ran up a long hill Jimmy found himself in second position with me in about 5th about 75 metres behind. By the time we got to the top I was right with Jimmy and felt great, I decided to slow slightly, recover then kick again. I was always expecting James to breeze past me but he never, Jimmy was slowing slightly and I became a bit confused, what was happening was I going to lead the three of us? ME? in a RUN??

I kicked again and passed Jimmy at about the 2.5 km mark still no sign of James so I forgot them both and tried to remain focused on my rhythm. By the time we entered the last 500metres I looked over my shoulder and saw both of them about 200 metres behind me, THERE WAS NO WAY THEY WERE GOING TO CATCH ME!!!!

I took off, I didn't care what the heart rate said or about the cycle, I was going to do what I have never managed in the last 22 years of our friendship KICK THEIR ASS ON A RUN!!!!



Crossing the finish line, AHEAD OF THE BOYS!
Sorry about the quality of this photo, I think I was moving too fast!!!

Now I had a small lead on the guys I went through the transition area like a train, I knew James had to change footwear and Jimmy was experiencing his first fast transition, I grabbed a handful of fruit jellies and a sports drink and I was off.

The cycle was tough. Hill after Hill after Hill it all seemed to be uphill with no recovery periods! I eventually reached the plateau moor land however after the torrential rains we have experienced over the last two months the ground was saturated. The moor land was flooded in many places, which caused great difficulties with the bike often disappearing up to the front forks in the mud. Looking back now it was great fun but at the time all I could think of was James and Jimmy bursting their nuts to catch me, competitive? Us??

Off the moor land we hit the road at Bridge of Cally from here we were on tarmac for the second half of the route, all this meant was steeper hills! I was constantly checking over my shoulder but there was no sign of anyone, I surely wasn't going to beat both Jimmy and James at the cycle as well? With about 1.5 miles to go I went off road up a very steep hill forcing me to jump/fall off my bike and run/crawl up to the top. I was happy now I knew that I was going to beat both Jimmy and James it was all that occupied my head. Then ..........I looked back to my shock I saw James at the bottom of the hill I couldn't believe it, I could really, I was expecting him to charge after me but where had he come from? We didn't speak to each other, I pushed on and descended off the hill as fast as I could on one occasion going too fast and nearly going over the handle bars, I couldn't believe he had caught me with less than a mile to go.

I got to the last junction with about a 200-meter lead but there was no signpost!!!!!! I was distraught, it was a cross roads, I thought about it and decided if there was no signpost - go straight on. It very quickly became apparent that I should have turned to the right, the only saving grace was that James had followed me, however this also meant that we were now together, I couldn't believe that after 4km of running and what turned out to be 23 miles of hard biking we were going to finish with a sprint!

I knew James would be faster in a sprint so I tried every trick in the book to lose him, I slip streamed him for about 300 metres much to his annoyance (Ho ho), I even played chicken with the traffic at a red light (not the best idea I know, however the adrenaline was definitely pumping), James was relentless he just kept coming, I saw the last corner by which time it was a flat out sprint.

It is difficult to sprint when your exhausted and totally frustrated, frustrated with the last signpost, or lack thereof, and frustrated having led from almost the start to almost the finish! As we approached the finish line James passed me and even had the audacity to make a quote from a favourite film of mine, for those who have seen Die Hard it goes something like "Yipee Kay Ye M*!*!*!*!*!R"



The picture shows James on the left passing me as we were about to cross the finish line.

At the time I was gutted, I have since realised that for me personally this was a huge step forward. The training is working, I'm not wasting my time and I gave a wee surprise to James and Jimmy.

Jimmy came home about 5 minutes later.

Although James finished ahead of me BY ABOUT 100th OF A SECOND!!!!! I claimed the bragging rights, my success in the run was a first for me, and probably the last for some time.
Although James took a brief de-tour during the run he would normally have caught and passed me but not this time, Jimmy is usually stronger than me at running but again - not on Saturday. I was very pleased, not with their performance but in my improvement and heart rate results which showed the best average and maximum heart rate readings for the day.
170 avg with a 189 max in a total time of approximately 2hrs 7min 30 secs.
(Times for run and cycle to be confirmed)

I think that the rest and recuperation as well as the hydration had a significant baring on the outcome.

I’m looking forward to our next event, the “Monikie 34.3”
This is a 10km run – 40km road cycle – 5km run, at Monikie Country Park on Sunday 26th August 2007. I know Jimmy and James will look to avenge their WOOPIN!!

One last notice is to remind you all that we are currently selling tickets for our quiz night on 27th August 2007 at the Fort Bar in Dundee. It is open to everyone but spaces are limited so please contact us as soon as possible for a guaranteed entry. Prices are £3:50 per head and supper is included. All proceeds go towards Maggie's.

Cheers

Keith

www.hotrunning.net

Sunday, July 1, 2007

Half Marathon

So, the big event!

Raring to go, 6 weeks intensive training, running 5 times a week religiously, no beer as much rest as possible everything should have gone perfectly right? Hmmmmmm

Up early for a meagre breakfast and drink, fix the race number "304" to the running vest, brief Fiona (my wife) about the best vantage points to take photo's from along the route and then off to the start line. For once an event started pretty much in my back garden - total travel time about 4 minutes.

It was reasonably good conditions for running - overcast and a bit damp. I met the boys at the start line and we got a team photo.



No prizes for the diddy who didn't bring his team running vest!!

All other photos were taken on James's camera as such check his blog for other pics.

A good warm up then the mass assembly at the start. It was at this stage I met Gav Durston a vet from Kirriemuir, Angus who is running the MDS in 2008. We had a quick chat about the training rituals and pre run nerves and then the race began. As Gav was aiming for a 1:35hr time it's fair to say there was no way I was going to see him again before the finish.

The first mile flew by 7minutes 50 secs, perfect - bang on my target pace for the race. James had started at the front of the field, (which included Liz McColgan, apparently he was last heard trying to explain his "top 2% theory" to the former world champion!!) so he was already out of my view.

Seamus on the other hand was still feeling the ill effects of his festivities in Ibiza all last week, as such was starting slow with the idea of speeding up if he felt he could.

Anyway back to my race, mile two came and went in about 6 minutes 44secs, I tell you now there is no way on earth I ran a 6:44min mile I a half marathon, and as such I call into question the mile markers which had been left around the course. I pride myself on my 20/20 vision and even with this ophthalmic blessing I could only count 11 markers, which isn't handy in a 13-mile race!!

By the time mile three and four came and went I began to be concerned about my heart rate. Normally running at 7:50 pace I would be about 165 bpm (Beats per minute), however checking my monitor I was sitting at about 175 bpm.

Now over a 30 minute run this is sustainable, over a 1hour 50-minute race this will generate real problems.

I tried slowing my pace but this had little effect on my heart rate and only generated a feeling of frustration as other runners began to pass me. I tried slowing my breathing and relaxing - no effect.

What can you do? Stop? Slow down to a walk? No chance, keep going and see how long you can manage.

I got a big lift at mile 6; this is where I had asked Fiona to wait for me. A big smile and a wave lifted my spirits but didn't lower my heart rate.

By mile 8 my pace times were about 8:10 mins and my average heart rate was 180 bpm. To put this in perspective, the tests I did with Dundee Uni indicate my approximate maximum heart rate is 194bpm. As such, to coin a phrase I was pretty much breathing out my arse!!!

During training I have run much more undulating courses of 12 miles with an average pace of 7:32mins and heart rate of 166Bpm - it just don't figure!

As if this wasn't bad enough from mile eight onwards it was all uphill - GREAT!

I plodded on and at this stage it was rather gratifying to pass those who had cruised passed me earlier but they had now stopped and were walking up the hill. I don't think the hills were very steep they just went on and on with little or no recovery. It's probably due to the mental toughness required for other events I have done that prevented me from walking as well. At mile 11 a big switchback allowed me to catch a glimpse of James he was still coasting along (not what he would tell you, but he was definitely stronger than me).

The last 3 miles were purgatory, due to the hills and the fact that as you near the finish line in a race like this your mind lets go and makes you feel even worse the closer you get to stopping.
Just for the record the last 3 miles saw my average heart at 184bpm and max at 193bpm on two occasions.

The final 1/2-mile was run along the main drive at Camperdown Park Dundee. Even that was up a bloody hill!!! However as I neared the finished line I was greeted with cheers from the crowd and spotted Fiona and James, which put a slight spring in my step. Arms aloft I crossed the line and my knees nearly buckled.

The final stats - 13.1 miles in 1 hour 50 minutes 53 secs (this is registered on my watch official times may differ slightly)

Average heart rate throughout the race - 180 bpm
Maximum heart rate - 193 bpm

I'm pretty hacked off to be honest as the amount of training and dedication I put into this event resulted in a pretty poor performance. I was really after a time nearer 1hr 40 - 45 mins. I can't explain the abnormally high heart rate and I have already sent the results to Dundee Uni for assessment.

What now? - The next event, probably a duathlon running/cycling just to keep the training varied.

I'll keep you posted.

Cheers

Keith

www.hotrunning.net
team@hotrunning.net