Friday, 21 August 2009
Nene Valley Harriers 5k - Peterborough - 19/8/09
After my narrow brush with the MV45 5k Club Record on 31/7, I thought I'd have another bash at this pleasant, flat, lakeside race on the outskirts of Peterborough. The route goes around a series of lakes in Ferry Meadows park.
I was feeling good in the days leading up to the race and had been bolstered by an excellent 6x 1-mile session the week before, where I ran the reps at an average mile pace of around 5:30 (17:10 5k pace). Even Sibbo must have sensed the possibility of a dramatic result, as he came up to watch (either that or he was bored)! It was good having some company in any case.
One thing I hadn't banked on was a one-day heatwave which left temperatures during the race (7pm) around 27 degC! I have a very poor track record in warm conditions, and these were the hottest conditions I have ever raced in. As a result, my recent 17:33 fell back to a much more modest 17:57. The good news was that I picked up the sole MV45 prize on offer by winning the category. I guess I wasn't the only one to struggle in the heat.
Despite finding mitigation in the conditions, I have been feeling quite tired of late, so have (finally) decided to stop PB-chasing for the time being! If one should fall my way, I'll take it, but my main focus will be a very easy week followed by a period of prioritising quality training over racing - see also previous blog item.
Looking back to look forward...
Keen readers of this blog will perhaps recall that I track the age% scores for my entire (albeit short) racing history. This has revealed an interesting and recurring pattern. I have 2 race-performance peaks per year – one from around Apr-Jun and the other from around Oct-Dec. These peaks are separated by either a performance plateaux or sometimes troughs. The chart below illustrates the point.
Click on image to enlarge
I believe the extended P1 improvement in 2008 was in part down to parallel weight loss over the same period as well as fitness improvements. My weight loss levelled off in October 2008 and has remained constant through to August 2009.
Some of this is related to the typical NHRR training schedule, with more 10k-basework and hills in the winter and faster ‘sharpening’ intervals from the Spring. Another factor is how greedy I get during my ‘purple’ patches. If I keep PB-hunting for too long and/or fail to reduce training load/take a break, the plateau is more likely to turn into a trough. The final factor is ‘good’ Summer weather, which does not seem agree with me. I invariably perform well below par if the temp is much over 20 degC.
I seem to find myself a Summer trough currently, due to several warm weather races and getting greedy. Interestingly, my Apr-Jun peak this year did include several quite easy weeks which were imposed by my personal situation. I just need to learn to incorporate such periods deliberately! The good news is that, if the pattern holds, I will come back even stronger in the Autumn with, hopefully, another performance step-change.
Thursday, 13 August 2009
Statto finally makes it to Beijing!
I’ve been running for just over 3 years now. If I’d have started in London and ran like the proverbial crow, I could now be in Beijing - a journey of 5000 miles. I think I'll go and lie down ...Sunday, 9 August 2009
Bearbrook 10k - 9th Aug 09 - Statto plays the illness card!
After breaking down in easy-paced training runs on both Tue and Thu this week (dizzy, weak-legged), followed by feeling similar all day Saturday (even whilst not running), I was not expecting to set the world on fire here. Despite feeling much better Sunday morning, the warm-up still felt a bit too much like hard work, so I was primed for an unexceptional time by recent standards. Just as well! Given the above, I decided to set off very conservatively and pick up the pace later if I felt OK. Alas, the early conservative effort was all I was able to maintain throughout. I was even struggling to maintain my recent (June) 10k PB-pace in the final 3.5k downhill section!The relief of the finish line is only a few metres away! (photo Lindsay Cook) >>>>
As it was, I was just pleased to get around without another DNF. If I’d have tried to run any harder, that is certainly what I would have achieved. I’ve probably been harbouring some bug or other, so in that context my time of 37:36 wasn’t too bad, but it doesn’t feel nice running 1m 30s slower than I was doing as recently as June! I have a 5k and a HM booked over the next 6 weeks, but at this point I need to seriously re-assess the wisdom of doing these. A very easy week is also long overdue.
As I have stated on previous blog entries, I have been overdoing the racing over the last few months, so a combination of general staleness (and likely latent illness) took their toll today. Shame, as conditions were good (if perhaps a little too warm) and I still think this is a fast course. Given I managed a good 5k PB only a week ago, I don’t think my over training/racing syndrome is yet at a critical level, so hopefully and easy week or two will help me build back up towards better race-times in the Oct-Dec period.
P.S. - what a difference a day makes…
Did a 6.5M easy run the next afternoon. Despite low average HR (only 135 or 74% of max) managed average pace of 6:49/mile. Perhaps Bearbrook just came a day to early wrt to whatever lurgie was still lurking? If I was really on the verge of burnout I would not have been able to manage that pace over that distance with so little effort. That has perked up my mood!
Sunday, 2 August 2009
Bearbrook 10k (August RotM) Preview
I did this race last year, so have recent memories of it, and, of course, all the data. HQ is in Weston Turville (Aylesbury Rugby Club). I would say it is a fast course, providing that you run the first 6.5k just right. Most of the first 6.5k is gradually (and not so gradually in a couple of places between 5 and 6.5k) up hill. However, providing you’ve saved some energy, you can really shave off lots of time in the last 3.5k.The hardest part of the course (hill-wise) if the stretch (roughly 3-6.5k) immediately leading up to and then through Wendover town. Most of this part is also on footpaths/pavements. The rest of the race is on quiet country roads.
One little extra pointer. When you see the start line again near the end, bear in mind that the finish is about 600m beyond this after a clockwise lap of a large playing field.
Click on images to enlarge
Saturday, 1 August 2009
12m Rolling Rankings (Age-graded) - 1/8/08 - 31/7/09
| Rank | Name | Date of Race | Distance | Name of Race | Time | WAVA | ||
|---|---|---|---|---|---|---|---|---|
| 1 | HALLNEILSON | m | Sun 05/10/08 | 10kmRoad | Standalone 10k (ROTM) | 00:31:05 | 86.38% | |
| 2 | MCKEOWNAstrid | f | Wed 12/11/08 | 5kmRoad | Stevenage 5k Series I (ROTM) | 00:17:38 | 84.81% | |
| 3 | GibbsRachel | f | Thu 04/06/09 | 10kmRoad | WGC MWL 10k (RoTM) | 00:36:34 | 82.95% | |
| 4 | ScrowtherPeter | m | Thu 04/06/09 | 10kmRoad | WGC MWL 10k (RoTM) | 00:36:08 | 82.31% | |
| 5 | FramptonDavid | m | Sun 15/03/09 | Half.Mar | Silverstone HM | 01:24:21 | 81.46% | |
| 6 | McKeownSteve | m | Fri 26/09/08 | 5kmRoad | Serpentine LFOTM 5k | 00:16:42 | 81.13% | |
| 7 | SMITHERStewart | m | Wed 26/11/08 | 5kmRoad | Stevenage 5k Series II | 00:20:02 | 80.77% | |
| 8 | SibbettPeter | m | Thu 04/06/09 | 10kmRoad | WGC MWL 10k (RoTM) | 00:37:02 | 80.31% | |
| 9 | BryantStewart | m | Fri 31/07/09 | 5kmRoad | Serpentine LFOTM 5k | 00:18:51 | 80.17% | |
| 10 | HumphreysLuke | m | Sun 01/02/09 | 5MileRoad | Alsager 5 | 00:26:45 | 80.14% | |
| 11 | MYALLDerek | m | Wed 26/11/08 | 5kmRoad | Stevenage 5k Series II | 00:20:49 | 78.42% | |
| 12 | POWELLDONALD | m | Sun 05/10/08 | 10kmRoad | Standalone 10k (ROTM) | 00:48:07 | 78.22% | |
| 13 | FootSusan | F | Sun 08/03/09 | Half.Mar | Nike+ Milton Keynes HM | 01:44:45 | 78.14% | |
| 14 | KelleyPaul | m | Sun 03/05/09 | 10kmRoad | Betty Willett 10k (Luton) | 00:40:36 | 77.48% | |
| 15 | YOUNGMark | m | Wed 12/11/08 | 5kmRoad | Stevenage 5k Series I (ROTM) | 00:18:27 | 77.45% |
12m Rolling Rankings (Men) 1/8/08 - 31/7/09
| Rank | Name | Date of Race | Event | Name of Race | Time | WAVA | |
|---|---|---|---|---|---|---|---|
| 1 | HumphreysLuke | Tue 19/05/09 | 5kmRoad | Charndon 5k | 00:16:38 | 77.93% | |
| 2 | McKeownSteve | Fri 26/09/08 | 5kmRoad | Serpentine LFOTM 5k | 00:16:42 | 81.13% | |
| 3 | AtkinsJames | Fri 17/07/09 | 5kmRoad | Great City Run | 00:17:21 | 74.35% | |
| 4 | COOKGary | Wed 26/11/08 | 5kmRoad | Stevenage 5k Series II | 00:17:27 | 74.51% | |
| 5 | Scrowtherpeter | Fri 31/07/09 | 5kmRoad | Serpentine LFOTM 5k | 00:17:33 | 81.42% | |
| 6 | SAVILLEOliver | Wed 26/11/08 | 5kmRoad | Stevenage 5k Series II | 00:17:34 | 73.44% | |
| 7 | YOUNGMark | Wed 12/11/08 | 5kmRoad | Stevenage 5k Series I (ROTM) | 00:18:27 | 77.45% | |
| 8 | SIBBETTPeter | Wed 26/11/08 | 5kmRoad | Stevenage 5k Series II | 00:18:33 | 76.43% | |
| 9 | SHERWOODAdrian | Wed 12/11/08 | 5kmRoad | Stevenage 5k Series I (ROTM) | 00:18:36 | 75.06% | |
| 10 | BryantStewart | Fri 31/07/09 | 5kmRoad | Serpentine LFOTM 5k | 00:18:51 | 80.17% | |
| 1 | HumphreysLuke | Sun 01/02/09 | 5MileRoad | Alsager 5 | 00:26:45 | 80.14% | |
| 2 | MckeownSteve | Fri 08/08/08 | 5MileRoad | Cranfield 5 | 00:27:44 | 80.79% | |
| 3 | ScrowtherPeter | Fri 12/06/09 | 5MileRoad | Springfield Striders Friday 5 | 00:29:07 | 81.16% | |
| 4 | AtkinsJames | Sun 07/09/08 | 5MileRoad | Swineshead 5 (ROTM) | 00:29:17 | 72.85% | |
| 5 | SavilleOliver | Sat 29/11/08 | 5MileRoad | Wolverton 5 | 00:29:20 | 72.73% | |
| 6 | SibbettPeter | Sat 29/11/08 | 5MileRoad | Wolverton 5 | 00:29:57 | 78.28% | |
| 7 | BryantStewart | Fri 08/08/08 | 5MileRoad | Cranfield 5 | 00:32:00 | 77.47% | |
| 8 | kelleypaul | Fri 08/08/08 | 5MileRoad | Cranfield 5 | 00:32:27 | 77.02% | |
| 9 | FranklinJohn | Fri 08/08/08 | 5MileRoad | Cranfield 5 | 00:32:45 | 70.50% | |
| 10 | AnnettsMartyn | Fri 03/07/09 | 5MileRoad | Cranfield 5 | 00:32:52 | 70.79% | |
| 1 | HALLNEILSON | Sun 05/10/08 | 10kmRoad | Standalone 10k (ROTM) | 00:31:05 | 86.38% | |
| 2 | McKEOWNSteve | Sun 14/09/08 | 10kmRoad | Bedford Invitation 10k | 00:34:54 | 80.80% | |
| 3 | AtkinsJames | Thu 14/05/09 | 10kmRoad | FVS MWL 10k (RoTM) | 00:35:44 | 75.14% | |
| 4 | ScrowtherPeter | Thu 04/06/09 | 10kmRoad | WGC MWL 10k (RoTM) | 00:36:08 | 82.31% | |
| 5 | BeresfordNick | Thu 04/06/09 | 10kmRoad | WGC MWL 10k (RoTM) | 00:36:38 | 74.49% | |
| 6 | RobertsonMark | Thu 14/05/09 | 10kmRoad | FVS MWL 10k (RoTM) | 00:36:39 | 73.26% | |
| 7 | SibbettPete | Thu 04/06/09 | 10kmRoad | WGC MWL 10k (RoTM) | 00:37:02 | 80.31% | |
| 8 | SavilleOliver | Thu 01/01/09 | 10kmRoad | Serpentine New Year's Day 10k | 00:37:35 | 71.45% | |
| 9 | NORTHOVERPete | Sun 14/09/08 | 10kmRoad | Bedford Invitation 10k | 00:38:13 | 71.07% | |
| 10 | CookGary | Thu 04/06/09 | 10kmRoad | WGC MWL 10k (RoTM) | 00:38:20 | 70.59% | |
| 1 | ScrowtherPeter | Sun 29/03/09 | 10Mile | Sandy 10 | 01:00:21 | 80.16% | |
| 2 | COOKGary | Sun 18/01/09 | 10Mile | Fred Hughes 10 (ROTM) | 01:01:01 | 72.89% | |
| 3 | ATKINSJames | Sun 18/01/09 | 10Mile | Fred Hughes 10 (ROTM) | 01:01:36 | 72.05% | |
| 4 | sibbettpeter | Sun 26/07/09 | 10Mile | Harlow 10 | 01:03:40 | 76.61% | |
| 5 | FramptonDavid | Sun 28/12/08 | 10Mile | Buntingford 10 | 01:04:23 | 79.61% | |
| 6 | SHERWOODAdrian | Sun 18/01/09 | 10Mile | Fred Hughes 10 (ROTM) | 01:04:52 | 73.41% | |
| 7 | SAVILLEOliver | Sun 18/01/09 | 10Mile | Fred Hughes 10 (ROTM) | 01:05:13 | 68.06% | |
| 8 | YoungMark | Sun 28/12/08 | 10Mile | Buntingford 10 | 01:05:16 | 74.73% | |
| 9 | BryantStewart | Sun 28/12/08 | 10Mile | Buntingford 10 | 01:06:38 | 76.92% | |
| 10 | SPINKSJohnny | Sun 18/01/09 | 10Mile | Fred Hughes 10 (ROTM) | 01:06:44 | 70.79% | |
| 1 | MCKEOWNSteve | Sun 16/11/08 | Half.Mar | St Neot's HM | 01:18:52 | 78.22% | |
| 2 | ATKINSJames | Sun 22/02/09 | Half.Mar | Great North West HM Blackpool | 01:19:13 | 74.75% | |
| 3 | CookGary | Sun 08/03/09 | Half.Mar | Nike+ Milton Keynes HM | 01:21:01 | 73.11% | |
| 4 | ScrowtherPeter | Sun 08/03/09 | Half.Mar | Nike+ Milton Keynes HM | 01:21:36 | 78.69% | |
| 5 | SIBBETTPeter | Sun 14/12/08 | Half.Mar | Bedford HM | 01:24:14 | 76.23% | |
| 6 | FramptonDavid | Sun 15/03/09 | Half.Mar | Silverstone HM | 01:24:21 | 81.46% | |
| 7 | SHERWOODAdrian | Sun 16/11/08 | Half.Mar | St Neot's HM | 01:24:39 | 74.63% | |
| 8 | YoungMark | Sun 15/03/09 | Half.Mar | Bath HM | 01:24:53 | 76.28% | |
| 9 | SavilleOliver | Sun 02/11/08 | Half.Mar | Barns Green HM | 01:26:28 | 68.48% | |
| 10 | THACKERAYRichard | Sun 16/11/08 | Half.Mar | St Neot's HM | 01:27:47 | 72.56% | |
| 1 | CookGary | Sun 02/11/08 | Marathon | NYC Marathon | 02:54:52 | 71.44% | |
| 2 | SpinksJohnny | Sun 01/03/09 | Marathon | Barcelona Marathon | 03:12:04 | 67.76% | |
| 3 | youngmark | Sun 26/04/09 | Marathon | London Marathon | 03:12:32 | 69.93% | |
| 4 | thackerayrichard | Sun 26/04/09 | Marathon | London Marathon | 03:13:52 | 68.26% | |
| 5 | SherwoodAdrian | Sun 19/10/08 | Marathon | Leicester Marathon | 03:15:19 | 67.19% |
12m Rolling Rankings (Women) 1/8/08 - 31/7/09
| Rank | Name | Date of Race | Distance | Name of Race | Time | WAVA | |
|---|---|---|---|---|---|---|---|
| 1 | MCKEOWNAstrid | Wed 12/11/08 | 5kmRoad | Stevenage 5k Series I (ROTM) | 00:17:38 | 84.81% | |
| 2 | WINTERSMelissa | Wed 12/11/08 | 5kmRoad | Stevenage 5k Series I (ROTM) | 00:19:17 | 77.10% | |
| 3 | TROTTSuzy | Wed 10/12/08 | 5kmRoad | Stevenage 5k Series Race III | 00:22:07 | 67.40% | |
| 4 | DodsworthKaren | Fri 31/07/09 | 5kmRoad | Serpentine LFOTM 5k | 00:22:52 | 73.08% | |
| 5 | PRIESTLEYAnna | Wed 12/11/08 | 5kmRoad | Stevenage 5k Series I (ROTM) | 00:23:40 | 73.32% | |
| 6 | AirdLinda | Wed 29/07/09 | 5kmRoad | P'borough 5k Grand Prix Series | 00:24:22 | 70.32% | |
| 7 | ANNETTSRachel | Wed 10/12/08 | 5kmRoad | Stevenage 5k Series Race III | 00:24:58 | 66.12% | |
| 8 | COOKLindsay | Wed 12/11/08 | 5kmRoad | Stevenage 5k Series I (ROTM) | 00:25:11 | 59.04% | |
| 9 | SHARPChristine | Wed 12/11/08 | 5kmRoad | Stevenage 5k Series I (ROTM) | 00:28:01 | 61.16% | |
| Only 9 qualifying runners in period | |||||||
| 1 | MckeownAstrid | Fri 08/08/08 | 5MileRoad | Cranfield 5 | 00:29:32 | 82.79% | |
| 2 | PriestleyAnna | Sat 29/11/08 | 5MileRoad | Wolverton 5 | 00:38:09 | 75.34% | |
| 3 | AirdLinda | Sun 10/05/09 | 5MileRoad | Marlow 5 | 00:39:27 | 70.13% | |
| 4 | AnnettsRachel | Fri 08/08/08 | 5MileRoad | Cranfield 5 | 00:40:40 | 66.38% | |
| 5 | DodsworthKaren | Sun 07/09/08 | 5MileRoad | Swineshead 5 (ROTM) | 00:40:55 | 65.97% | |
| Only 5 qualifying runners in period | |||||||
| 1 | GibbsRachel | Thu 04/06/09 | 10kmRoad | WGC MWL 10k (RoTM) | 00:36:34 | 82.95% | |
| 2 | MCKEOWNASTRID | Sun 05/10/08 | 10kmRoad | Standalone 10k (ROTM) | 00:36:52 | 83.13% | |
| 3 | WintersMelissa | Thu 14/05/09 | 10kmRoad | FVS MWL 10k (RoTM) | 00:40:15 | 75.71% | |
| 4 | PITMANNatasha | Sun 05/10/08 | 10kmRoad | Standalone 10k (ROTM) | 00:40:27 | 75.34% | |
| 5 | AdamsPaula | Thu 14/05/09 | 10kmRoad | FVS MWL 10k (RoTM) | 00:40:53 | 76.39% | |
| 6 | CHAPPELLJane | Sun 05/10/08 | 10kmRoad | Standalone 10k (ROTM) | 00:41:59 | 74.39% | |
| 7 | SparkesLucy | Thu 04/06/09 | 10kmRoad | WGC MWL 10k (RoTM) | 00:44:52 | 67.61% | |
| 8 | SummersJo | Mon 25/05/09 | 10kmRoad | Hatfield Broadoak 10k (RoTM) | 00:44:56 | 71.53% | |
| 9 | YuillChris | Thu 04/06/09 | 10kmRoad | WGC MWL 10k (RoTM) | 00:45:03 | 67.64% | |
| 10 | TrottSuzy | Sun 12/07/09 | 10kmRoad | Felsted 10k | 00:45:48 | 66.71% | |
| 1 | MckeownAstrid | Sun 21/09/08 | 10Mile | Leighton 10 | 01:01:03 | 82.23% | |
| 2 | WintersMelissa | Sun 28/12/08 | 10Mile | Buntingford 10 | 01:06:17 | 75.30% | |
| 3 | PITMANNatasha | Sun 29/03/09 | 10Mile | Sandy 10 (RoTM) | 01:10:00 | 71.49% | |
| 4 | TROTTSuzy | Sun 29/03/09 | 10Mile | Sandy 10 (RoTM) | 01:15:14 | 66.52% | |
| 5 | GregsonSharon | Sun 28/12/08 | 10Mile | Buntingford 10 | 01:21:28 | 63.18% | |
| 6 | DODSWORTHKaren | Sun 29/03/09 | 10Mile | Sandy 10 (RoTM) | 01:21:56 | 68.47% | |
| 7 | ANNETTSRachel | Sun 18/01/09 | 10Mile | Fred Hughes 10 (ROTM) | 01:25:57 | 64.48% | |
| 8 | AirdLinda | Sun 28/12/08 | 10Mile | Buntingford 10 | 01:27:35 | 64.85% | |
| 9 | PiumiAngela | Sun 28/12/08 | 10Mile | Buntingford 10 | 01:27:56 | 57.31% | |
| 10 | Marsden-JonesCatherine | Wed 12/11/08 | 10Mile | Henlow 10 | 01:28:10 | 56.94% | |
| 1 | MCKEOWNAstrid | Sun 16/11/08 | Half.Mar | St Neot's HM | 01:20:18 | 83.00% | |
| 2 | WINTERSMelissa | Sun 16/11/08 | Half.Mar | St Neot's HM | 01:29:10 | 74.23% | |
| 3 | ADAMSPaula | Sun 16/11/08 | Half.Mar | St Neot's HM | 01:30:23 | 75.39% | |
| 4 | MESSENGERClaire | Sun 16/11/08 | Half.Mar | St Neot's HM | 01:35:47 | 69.89% | |
| 5 | SummersJo | Sun 01/02/09 | Half.Mar | Watford HM | 01:39:49 | 70.64% | |
| 6 | TrottSuzy | Sun 08/03/09 | Half.Mar | Nike+ Milton Keynes HM | 01:42:03 | 65.06% | |
| 7 | NortheyTeresa | Sun 15/03/09 | Half.Mar | Bath HM | 01:43:56 | 64.12% | |
| 8 | GREGSONSharon | Sun 16/11/08 | Half.Mar | St Neot's HM | 01:44:33 | 65.66% | |
| 9 | FootSusan | Sun 08/03/09 | Half.Mar | Nike+ Milton Keynes HM | 01:44:45 | 78.14% | |
| 10 | DODSWORTHKaren | Sun 16/11/08 | Half.Mar | St Neot's HM | 01:47:40 | 69.44% | |
| 1 | PitmanNatasha | Sun 26/10/08 | Marathon | Basel Marathon | 03:04:56 | 73.69% | |
| 2 | wintersmelissa | Sun 26/04/09 | Marathon | London Marathon | 03:06:38 | 73.02% | |
| 3 | SummersJo | Sun 22/03/09 | Marathon | Rome Marathon | 03:26:33 | 71.02% | |
| 4 | footsusan | Sun 22/03/09 | Marathon | Monaco Marathon | 03:46:43 | 75.38% | |
| 5 | northeyteresa | Sun 26/04/09 | Marathon | London Marathon | 03:47:52 | 60.28% |
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