Salford 10km Race

My first ever road race. 10 kilometres of tarmac round Salford. A glorious sunshine, blue sky day at the end of March and a wonderful social occasion with 16 Glossopdale Harriers on the entry list. No wonder with it being the first counter in our road, cross-country and trail championship. I'm not really expecting to score highly on this, but to be honest I probably stand a better chance of gaining points in this championship than the fell one (heavy lean towards longer races, and races further from home - neither my personal preference).

With lifts organised (thanks to John for mine) for everyone we all congregated in the registration room. My first challenge was securing a timing chip - someone had mysteriously taken mine so I was no longer going to be "154" and number buddy with two club mates. Oh well, twenty minutes later and thanks to the wonderful ladies on registration I was now "118".

There was chatter about what kit to wear, long sleeved or just club vest? Gloves/no gloves? Nothing to change for me. I knew the temperature outside was chilly, warming a little in the sun. But I'd decided on my kit, only minor change was ditching the hat owing to the addition of warmth - no icy wind I'm used to on the hill.

Next was warm up. I'd already had a foam roller session at home while I waited for my lift. This was a gentle jog up and down the road, plus some instruction from Caity on gradually increasing speed and high knee lifts.

Soon enough there's a gathering of runners in the road...we'd spied a vague line across the road but I was surprised there wasn't any "Start" sign - no timing mats either? Apparently there was a quick speech by the race starter but to be honest in the middle of the huddle I heard nothing. The next thing I knew was runners were speeding ahead of me...so I followed and quickly remembered to start my garmin.

Now, I've never run a 10km road race before. In fact no 10km race at all. Fell races are usually a random distance. So, I had no idea what time I would run. The club 10km handicap race has been held a couple of times this year but I've always been working. I've run the route which includes two hills, one that drags for 2.5km, and my time was about 57 minutes. I'm reliably informed at least 2 minutes can be taken off for the hills, so my aim was a sub 55 race. My target for the year is sub 50, but I didn't think I had any chance of getting that at Salford, and in fact would have been really happy with sub 55.

Scrawled on my hand was the kilometre paces for 55, 54 and 53 minutes. I'd decided to just run and see how I did, aiming to be under 55 so running less than 5:30 on average. Chatting to other Glossopdalers before the start I'd secured a few targets to help pull me along in the first few kilometres, just to keep me on track and stop me from running too slow. Yes I can keep an eye on my garmin, but knowing others are more experienced at pacing and have run many races before is useful.

So, chatting away to Rachel right before we start, I find I'm running alongside her for the first 500m. She's aiming for about 48. Too fast for me. But I seem to be doing ok with the pace - quick glance at my watch and I'm doing 4:30. Way too fast. I'll slow down soon. But then I wonder how long I can sustain this pace? Will I blow up before the halfway mark? So many questions. Difficult decisions to judge for a road racing virgin.

In the end I stay with Rachel for 2km or so then she's gradually pulling away from me - even with me making as much use of straightening out corners as I possibly can. Thanks to Neil for that tactic on the club handicap run. I probably keep her in sight for another 1km. Nev had also been in sight for a while but he's gone too. I'm all alone. Well not exactly but the runners around me are unknown. Times unknown. No use to me for pacing. I carefully ignore them. Not wanting to get dragged into running too fast or too slow. I need to now pace myself. There's still 7km to go. I'm astounded I've managed the first 2km at about 4:30 pace - thanks Rachel!

I get my head down and try and focus on breathing. It's now laboured and I don't dare think what my heart rate is doing. I know it's hard work. How long can I sustain it. I knew I needed to slow down or I'd have to stop so I even off at around 5min/km. The halfway point comes and goes. It's a steady drag up (not quite a totally flat course) to what will be the finish line and I knew Neil would be there cheering me on...he is, and a few others who shout words of encouragement. It works and all thoughts of giving up are shoved out. Rule #5. I'm halfway. That's my usual point in any run or race for knowing if I've got that far I can get to the end. But just how fast will I be?

At some point around the 5km point it dawns on me that I'm holding around 5min/km pace and I'm a minute up with doing the first 2km faster. Hmmm. How does that calculate for a sub-50? Just. I could just do it IF I can sustain the pace. I'm not sure. I settle again and keep working hard. Pushing not to slow down. The sun is directly into my eyes on the 6-8km stretch which sort of helps as all I can do is keep my focus on the next short stretch. I glance up to see the bends and keep taking the straightest line possible. Each little bit I etch off a corner is a bit saved. This road running lark is weird I conclude.

But thoughts quickly return to a possible sub50 race. At 6km gone I do a calculation and reckon IF I sustain around 5min/km I could just do it with maybe 30-60 seconds under. It's a big ask. My heart is beating crazy fast, my breathing is laboured and my left hamstring is sort of complaining a little. Like that, I'm about to cramp on you feeling. I stretch out my legs, tell myself to lean into the stride. There's a slight decline just after 8km coming up and I know I can stretch out a bit there, gain a few seconds maybe.

At about 7km I hear a "good running Lynne" or words similar...its fellow club mate John....how the heck did he get behind me? He's soon past and pulling away from me. But I use him to pull me along again. He's quicker than me, I push the puzzling thoughts of why he was behind me out and just try to keep in touch with him....the invisible tether soon gets stretched and I'm alone again.

I knew I needed to be at or under 40 minutes at 8km. I was just about there. That meant I needed to run another 2 kilometres at 5min/km pace. Wow. This hurts. Keep going. Use the downhill bit. I'll need it. The long straight to the finish is slightly uphill again and I knew that was going to hurt.

I round the corner at the bottom of the route and head to the finish. A chap shouts "just one more to go"....he's clearly talking miles as I'm still showing I've about 1.5km to go.

1km to go and a sub50 looks possible. Wow. (I said that a lot). This hurts. (said that lots too). Flipping heck I'm going to get under 50 minutes for 10km. Keep it going.

I know I'll have a welcoming party of Glossopdalers at the finish line...I'd counted on being the slowest in the club. And there they were....shouting words of encouragement, pushing me to the line just beyond them. Where was the bloody line. I needed to stop....there it is. Those blue mats. Wow. I've finished. Click. Garmin off and yes, it's showing sub50. Yes!!!! I just hope the official results show the same. With the confusing start and no chip/timing mats we were going off gun time so there'd be a slight difference in time. I had 49:28 on the garmin and officially its 49:30. I'll let them have 2 seconds. This time.

Here's my split times:

1	4:30
2	4:35
3	4:53
4	5:00
5	5:08
6	5:11
7	5:06
8	5:08
9	5:02
10	4:52

The moments after finishing are a blur of timing chip removal, drinking icy cold water, seeing club mates, congratulations hugs, and a growing sensation of feeling sick. That didn't wear off totally for about 5 hours. Then came the weariness. I've never felt so overwhelmingly tired all over. And the weird thing is my legs actually felt fine (still do). No cramp despite the earlier warning signs. No pain. Just an overwhelming need to not do a great deal. I eventually went for a short walk in the afternoon sunshine and legs are fine.

(thanks for the photo Kirsty)

Many thanks to my fellow club mates for such a wonderful atmosphere, and the support from everyone else, especially Neil who turned up to support even though he wasn't running. A massive thanks goes to the coaches who've been training me over the past year or so. Nik Cook and his running programmes have undoubtedly got me to this amazing time. I would simply not be running so well without Nik making me accountable for my running. Getting out there consistently and pushing those heart rate zones has clearly worked beyond what I knew possible. Sean and Zoran at Strength & Performance gym for the strength and conditioning work. The individual programme that's written for me is definitely helping with the running. Something people would do well to realise this. It's not just cross-training, but training and resting intelligently that allows growth. Most importantly thank you to my partner Tim for all of the support, motivation and inspiration he gives me. I'm clearly biased (given that I'm a soft tissue therapist myself and Tim's partner) but Tim really does give a brilliant sports massage - that's just one part of my recovery, the others being rest and regular use of the foam roller. But nothing beats the hands on work from Tim to keep my muscles working at their best.


Here's the results for the Glossopdale Harriers gang - congratulations to Nev on his category win:

Pos	Num	Forename	Surname	Cat	Team	Perf%	GunTime
85	80	Michael	Mawby	M	Glossopdale Harriers	72.60	00:37:09
119	175	Steve	Crossman	M45	Glossopdale Harriers	75.20	00:38:26
147	254	Thomas	Skelton	M	Glossopdale Harriers	67.86	00:39:45
192	432	Charlie	Eaton	M	Glossopdale Harriers	65.00	00:41:30
202	156	Caitlin	Rice	F	Glossopdale Harriers	71.12	00:42:04
257	155	Kirsty	Johnson	F	Glossopdale Harriers	67.66	00:44:13
264	264	Vaughan	McKay	M60	Glossopdale Harriers	73.51	00:44:33
290	46	Andy	Burnett	M45	Glossopdale Harriers	63.54	00:45:29
293	6	Neville	McGraw	M65	Glossopdale Harriers	75.51	00:45:36
315	114	Ian	McGarry	M40	Glossopdale Harriers	60.28	00:46:14
354	444	Rachel	Higginbottom	F40	Glossopdale Harriers	65.48	00:47:40
379	480	John	Stephenson	M50	Glossopdale Harriers	61.58	00:48:46
389	118	Lynne	Taylor	F35	Glossopdale Harriers	60.59	00:49:30
425	366	Malc	Brown	M45	Glossopdale Harriers	56.30	00:51:20
438	562	Sharn	Whaites	F40	Glossopdale Harriers	60.04	00:51:59
447	521	Rachel	Walton	F35	Glossopdale Harriers	57.15	00:52:29

Full results are here and my garmin track is here: Salford 10km Race - have a close look at the average and max heart rates...I'm speechless. No wonder it hurt so much!!

The result also means I've achieved one of my 2013 Aspirations - #1   Run 10km in under 50 minutes. Complete and coaster obtained.

Strength training

It's been a while since I wrote about my training down at the S&P gym...I got a bit caught up in the fun of it all, and then got ill - starting with a cold that developed into a chest infection and wiping me out for a good 3 weeks totally, and then took another 2 weeks of lighter sessions. I've started a new training programme for the coming month and I'm most excited about it. I felt ready to train today, and excited about doing body weight chin ups - 4 sets of 2. I actually surprised myself and did all 4 sets. Brilliant. It really is very satisfying to see the progress I've made since I started back in July. Back then I was doing chins with the assistance of 2 massively strong giant rubber bands....and struggling to do 4 sets of 8. I can now do (or did last Thursday) 4 sets of 8 with the smallest band.  When I do my body weight sets I always warm up using the strongest band for 3 or 4 reps...doing that today just felt easy. I guess you can work out I'm quite chuffed with my progress!!

Session #1 - Mondays

Session #2 - Thursdays

I was told by Coach Keefe today that my 'finishers' (the metabolic training which comes after these sessions) will be stepped up a gear in the new year...to be honest, I think I've been getting off a bit lightly with them. Maybe I've hidden that fact a bit, but there's no hiding anymore.

I also need to write down my goals (aspirations) for Coach Keefe - that way my training will be more focused and assist me to get to where I want to be....out in the hills running!!

S&P Gym - weeks 5-8

I got the new training programme yesterday and did the first session. Wow, that was a bit harder. Mostly because of the killer finisher - more technically called a metabolic killer I believe! Well that's what I'm calling it.

Here's the programme (finisher shown separately below):

Yesterday had me undertaking session 1. I'd had a good look at it and could see there was only 2 super sets. Nice. So that initial thought lulled me into a false sense of security. I had the exercises explained to me and off I went.

First up, Bulgarian Split Squats. These were just body weight today to get me used to the technique. It's actually harder than it looks - you have to maintain good balance (good core strength and pelvic floor control help) which is not easy when one foot is behind you on a bench and you squat down. I got the technique in the end, just need to make sure my planted foot is forward enough. 8 reps on each leg. I could feel the stretch quite significantly in the quads of my raised leg. Need to focus on the drive up and glute squeeze on the planted foot. By the 4th set these were really hurting.

Then Assisted Chins. Just what they say. Though this week I've progressed to just the green band looped over the top and one knee in it, rather than green and blue across the cage with both feet on it. Interesting I thought. But only 5 chins to do. First set seemed OK, 2nd not too bad, 3rd and they're getting harder, final set - oh my, they are tough. Really had to dig deep to get full clean chin ups at the end.

Final part of the first super set - Ring Press Ups. With much amusement on my part I took a fair while to grasp the position needed to do the press. In my head I see the rings as tough just to keep your body position stable, let alone do 10 press ups on. Let's just say all sets were hard. The 3rd particularly but having Sean there urging me to press it did help - no slacking when he's right in front of you! Not that I'd dare slack anyway - I'm sure they have hidden cameras!

So, 4 sets of A1-3. I managed to do so with 1 minute rest in between. I'm keen to time rest periods, otherwise you end up wandering about for 2-3 minutes, chatting to someone and focus slips. Having the stop watch keeps you focused and determined.

Now, onto super set B.
B1 - RDL to wall 3x12
B2 - DB Alt Standing Shoulder Press 3x10
B3 - DB Rows 3x12
B4 -Plank 3x45 seconds

B1 - I'd mastered the RLD technique over the previous 4 weeks so settled into these nicely. I think the weight will notch up one next week and progress over the next 4 weeks.

B2 - just as it says, dumbbell shoulder press, alternating sides. I started with 6kg not sure how that weight would be - as it turned out, I managed the 1st set OK, 2nd not too bad (starting to breath heavier), 3rd and I'm counting down the reps to make sure I reach 10 on each side, and the final set are just hard from rep4 onwards - but I manage it. To keep at 10 on each side I think I'll be sticking to 6kg for a few weeks. We'll see. Progression each week is nice but finishing the set in good form it just as important.

B3 - dumbbell rows with 7.5kg. Needed a few pointers on technique here - keeping elbow tight, rotating shoulders slightly and not pulling too far back. All sets completed without too many issues, but did feel tired in lower back towards the end. Will check technique with Sean again next week. Weight will increase for sure on this one next week.

B4 - here's the killer - after B1-3 then straight into plank. Oh my, that's tough. I'd been managing to increase time on the plank over the past 4 weeks quite nicely but today there was no way. So much so that on the final set I failed - managing only 35 seconds, rested for 5 then did 10 more seconds. Slightly disappointing. But boy was I tired. And weirdly starting to feel a bit sick too.

Now. Here's the kicker. They like to do a finisher with you down at the delightful S&P gym.  It's usually something to dread in a fun sort of way. But looking at what was in store for me, and another female athlete in the gym, was not going to be fun. Take a look:

So we start with 10m long, 2inch thick ropes - you have to beat your arms as though you're hitting drums. the ropes are heavy. Straight outside to drag the sled forwards 20m then backwards 20m - it's got 60kg of weight on it. Next up - 10 sledgehammer smashes onto a big tyre - on each side. (my first time on this piece of 'equipment' and technique needs a little work - still, it was nice getting some decent hits going). Finally, if you're still physically able to, it's a 10m bear crawl forwards then 10m backwards. And collapse. But don't rest too long - you've got 5 sets of those to do AFAP - As Fast As Possible. 

I didn't take note of the time but let me tell you, had the other woman given up I could have very easily joined her. As it was, she was up first and I followed...all the way through 5 sets, and all the way to near being sick. Just to check I wasn't going to actually be sick I took a steady jog to the end of the mill and back.  I wasn't. But that's the closest I've even been to illness though exercise/training.

So, reflecting on this a day after. I don't feel to bad. My shoulders are the main area of tension so I'll be cashing in a sports massage from Tim later on. Recovery run later for me today. Just a short one, maybe 30 minutes. Might do a road run too - less thinking involved and can keep a steady recovery pace easier than off-road.

Despite the hard work and sweat factor, training at S&P is wonderful. There's a great crowd of people get down there and just get on with it. No frills, no magazines to read. Just heavy shit to move. Love it.

S&P gym - training

There you have it. 4 weeks of foundation training complete at S&P gym. It's the first time I've ever had a structured training plan that involves strength and conditioning work, well actually it's probably the first time I've had a properly structured training plan at all. I've enjoyed it. It's meant that I've gone down to the gym and worked. My goals, as I've probably mentioned elsewhere, are to lose weight and get leaner. This has meant a low carb/high protein diet plus hard work in the gym. It's been tough some days. On the food side it's mostly tough when the food planning has gone awry. One could also say it's tough when the lunch choice is rump steak and a fresh salad with olive oil and lemon juice dressing, but hey, someones got to do it!! 

I'll write more about the food side of things separately, it could take up some line space.

So here's what I've been doing for the past 4 weeks:

I have to admit, it's been really good having someone tell me what to do - it's made me work much harder than I would have if I'd just joined a regular gym. There was one Thursday session I could quite easily have missed (various reasons including house sitting elsewhere which made for a longer journey to the gym) - but I didn't want to a) let the S&P guys down b) let myself down by slacking and c) get behind Tim who's following his own programme but training on the same days as me.  I'm looking forward to what's coming in weeks 5-8 of the training; there'll be a new programme waiting for me when I get there tomorrow. It's with slight anxiety that the training will be hitting a new (ie harder) level, but also with excitement that I'm going to get pushed harder once more. The last week of foundation was starting to, not exactly get easier, but the familiar programme was not challenging my body to the extent I know the next few weeks will.

As a final note, a couple of the ladies who train at the gym have been competing in figure athlete competitions - now, seeing them at the gym training hard is a real inspiration. Sean keeps joking that I'm next. I'm firm in my statement that getting me on a stage posing is NOT going to happen. All the same, it's great training in the same venue as the ladies. Truly inspiring.

Foundation

Here's the foundation programme I've been working on for the past 4 weeks....just session 2 to complete on Thursday:

Then next week I'll be issued a new programme - and let the hard work begin. My goals are to lose some weight and get leaner - so that means a low carb/high protein diet.  I'm still getting used to the eating side of things - and am keeping a food diary for a week so that Sean down at S&P Gym can show me where I can make better choices - and cut out stuff I shouldn't be eating. There's also the issue that what to eat changes depending on what level of exercise I'm doing - so for someone who's never put a huge amount of thought into diet and exercise this is all very exciting, and challenging.

I'll write more about my training programme and how I've got on with it soon.

S&P Gym - session plans

Here's what I do at the gym on Monday's:

RDL is a Romanian Dead Lift - hard to describe and difficult to do at first.
Press ups for me are done on a bar - not yet being able to do full body weight press ups means I'm building up to them by gradually lowering the bar as I gain strength.
KB = kettle bell


and on Thursday's:

SB HE +KF = swiss ball, not sure what the rest means - I put my feet on top of the ball, shoulders on floor and roll the ball towards me, lifting my lower back/glutes up and squeezing glutes at the top. Man these are hard after the first 7 or 8 in each set, and by the third set I'm shouting expletives!

Think the rest are self explanatory - if not, let me know and I'll explain them.

I'll take a snap of my notes next session, and give an explanation of my hand-written scrawl. The paper isn't so pristine now I've done 2 sessions...sweat and pen mark all over it.

Planning

As I sat on the turbo earlier today I realised that I was only doing a recovery exercise (today was 30mins turbo, easy pace, keeping HR less than 130bpm) because I had planned my workout schedule. I'm doing it monthly now, as I have a few things pretty much fixed in the diary.

On advice from Zephr (who's done a Gym Jones foundation course) I do 3 hard days, 2 recovery and 2 rest days per week. Now I'm training at Strength & Performance Gym (in Stockport) where I also provide sports massage for their clients I am training under the expert guidance of Sean and Zoran on Mondays and Thursdays. That's 2 of my hard days training. The final hard day is a long run at the weekend. That leaves me 2 recovery days and 2 rest days to slot in. This month I'm going with a short recovery run on Tuesday's, rest on Wed, recovery on Fridays, and rest on the final day at the weekend. Friday recover is either turbo, swim or pilates. I'd like to do more swimming and pilates but with such a heavy schedule I am not going to risk burning out. I'll review this as my fitness increases and see if I can slot in an extra session somewhere.

I'm 2 weeks into the foundation month at S&P. This month is all about getting my body and mind used to working in a functional way, which will get me to my targets. My targets are:

• lose some weight (number not all that important, for me it's about body shape and lean-ness)
• be able to run a 10km fell race in a reasonable time
• get my name on the S&P records board - most likely seems the dead hang, but we'll see!
• do 5 chin-ups
• body weight press-ups

To get leaner and lose weight I am getting help with my nutrition - essentially less carbs, more protein. I've not yet got to grips with when to eat what, though I do know I have to earn carbs, and that I'm not supposed to have cereal (carbs) for breakfast. Sean is fully aware I'm still eating my chosen cereal, though I'm pleased to report I had omlette one day and bacon/eggs another for breakfast this week. I felt quite pleased with myself! I'll be picking Sean's brains more about this aspect of my training. He know's his stuff.

For me, if something isn't planned it probably won't happen. Not to say I can't be spontaneous, I can. But if you take today as an example in relation to training. I woke tired. Yesterday was a long day - at S&P for 7.15am to train, working (doing sports massage treatments), talking to potential clients, over to Rock Over Climbing wall - more work, more talking, on my feet most of the time - back home for about 9.30pm, then some admin to do for work, reviewing the forthcoming days etc and bed about midnight. That's a long explanation, and you can see it was a long day - so I woke tired. I had more paperwork to do, research, housework, needed to pop into town to the post office to collect supplies for work, back home, lunch....still no sign of wanting to do any form of exercise - and a client at 5pm. But, I checked my schedule - saw it was a recovery day on the turbo and got on with it.

Had I not planned in my recovery session I would have just passed the day doing "stuff". Now I've done my recovery I'm in a better physical state (having pumped fresh blood to the muscles I've been working) to do my long run tomorrow (or Sunday - that depends on when family are going to visit).

At S&P my sessions are planned. If they weren't I would do less. I wouldn't turn up. I'd be like a whole heap of gym users who have membership but rarely go down there to workout - you know who you are!! I've been guilty of that in the past. I think it is a great testiment to the guys at S&P that they have such a good ethos about their clients. You're not on your own. You get personal attention everytime you're in there. OK some of it is shouting at you not to stop or slack off but it's all encouragement. They listen to your goals, get to know you so they know what buttons they can push, and then work out how you're going to get from the start to your target. What I do like about their training programmes, apart from them being Totally Unique to each person, is that you have to record your sessions - weights used, reps, and you're encouraged to make notes about what worked, what was difficult, if you had any issues or things were just easy. Then the guys adjust what you do next time. There is no hiding. There is no cheating. If you write something down you've not done you're only cheating yourself, and will just get embarrassed later on. It will bite back.

I guess the way they work there suits me. I'm not lazy by any means, but I work best when what I need to do is written down - that way, however I feel on the day I will get on with it. If I feel tired or lethargic I feel heaps better afterwards. And I feel proud that I've got out there and done stuff to make me reach my goals.

So, setting targets, planning, and being determined all get me moving forwards. I'm also hugely inspired by others around me - Tim is top of the list without a doubt, and also the folk at S&P, fell runners I know (and some I don't), a guy who's running across America right now (due to finish in a couple of days... his blog is here if you're interested - he's an inspiration and a half).

If your interested in stats my HR graph in Garmin Connect is below....otherwise it's just a very pretty wazy line I quite like....
Recovery turbo HR <130bpm at Garmin Connect