Bath 50 Race Report
Bath 50
2023-10-01 Weekly Blog
This weeks training was:
2k Swim
Stretch, slow run, stretch
Cycling to and from work
2.5k stride repart warmup for parkrun
Parkrun, PB 21:04
Rugby Half, 02:07:00
So this week I was forced into learning the benifits of recovery.
After last week my knees were feeling quite sore so this week I took it easy. Total running was 2.5k only over the 5 weekdays and I think I should have not done that. The swim was good more of that on the ‘off weeks’ where they are needed. Partly I think adding in multiple extra 15k runs and trail runs over the past few weeks has been a bit much, but, mostly I blame the Hoka Carbon X Spe shoes which are now on their way to a charity shop. In their place I am using some Hoka Clifton 9s which on first 200m seem nice and squidgy but still with the Hoka metarocker style. From now I will use them for anything over 10k unless I am going for a PB specifically. I will also use them for easy runs, this leaves the Hoka Rocket X for Speedwork, Tempo and PB attempts. in addition to the shoe change I’ve also been doing streches 1 min hold, some single leg squats and massage gunning where needed before bed this week and that has also helped a lot.
Parkrun this week was fantastic, aside from the horsefly bite that has set my leg on fire. The new stride repeat warmup, 200m 30s-60s slower than race pace, 100m 30-60 seconds faster picking the feet up and swinging arms more, is working has me coming off the startline better. The week of very low activity had me ‘peaking’ according to garmin all week and I felt so fresh, the last 500m was a push to make sure I got the watch PB to match the parkrun PB that was in the bag at that point.
For the rugby half I was pacing Lizzie to her goal of sub 2:10 and with a 2:07 we made it with time to spare. Wore the Rocket X for this as I didnt want to use new shoes for a 21k run out the door where my primary aim was making sure Lizzie hit here goal. I came away with minimal knee pain so it adds weight to the it was the shoes argument for the knees. More to the race we ran with pace on the downs and let it slip on the ups and a lot in the last 5k where Lizzie cramped, a lot. I really enjoyed it I love pacing so has a great time and her face was priceless across the finish.
With Rugby half out the way its 7 weeks to the PD South and north, so I need to bring my milage up for that. Ive essentially got two 3-week cycles and then a rest week. Weekdays will stay broadly the same:
- Easy week has no speedwork, a core workout, an easy cardio (usually running), and a class (5-10k)
- Medium week will have, one round of speedwork, a light cardio, and a body pump class (10-20k)
- Hard week will be, two round of speedwork, a core workout, and a class (15-30k)
- Taper week will be swims and streching
Weekends nee to start bringing the miles up so next 6+1 weeks:
- Sat: 10k, then hiking Sun: hiking (total 15-20k running)
- Sat: 5k, PR Sun: 15k Gym (total, 35-50k running)
- Sat: 5k, PR Sun: 20k (45-60k running)
- Sat: 5k, PR, 5k Sun: 12k (32-37k running)
- Sat: 10k, PR, 5k Sun: 15k (45-55k, running)
- Sat: 10k, PR Sun: 20k (50-65k running)
- Race
Personal Bests
- 1k: 3:39, Dec 23 2024
- 1mi: 5:59, Jan 25 2025
- 5k: 19:09, Jan 25 2025
- Parkrun: 19:09, Jan 25 2025 (Coventry)
- 10k: 41:25, Feb 02 2025 (Warwick HM)
- Half: 1:27:47, Feb 02 2025 (Warwick HM)
- Marathon: 3:36:59, Mar 03 2024 (Oulton GP)
- 50k: 5:22:35, Mar 29 2025 (Bath 50)
- 50 Miles: 11:44:14, Mar 01 2025 (Rassselbock BYU)
- 100k: 14:46:51, Mar 01 2025 (Rassselbock BYU)
- Longest: 134.04km, Mar 01 2025 (Rassselbock BYU 19:59:27)
My Current goals
- Road Distance/Time goals:
- 5k:
21:0018:30- 10k:
45:0040:00- Half:
1:45:001:25:00- Marathon:
4:00:003:45:003:10:00- Ultras:
- 50k:
5:30:005:00:00- 50 mile: 10 hours
- Trail Ultras:
- Distance goals:
Complete a 50 mileComplete a 100 km- Complete a 100 mile (Postponed for the foreseeable)
- Position Goals
Come top 50% in my age category on a fell run- Come top 25% overall on a fell run
Get to 25% consistently on runs- Other:
- 24 hour race
- Backyard Ultra
12 Laps (50 mile)- 18
Laps (75 mile)- 24 Laps (100 Mile) (Postponed for the foreseeable)
- Peaks
- Summit all three highest UK peaks on 3 separate fell runs.
ScafellSnowdonBen Nevis- Coventry Way
Upcoming Events
Booked
- 27/04/2025 Shakespeare marathon (Pacing 4:00:00)
- 12/07/2025 Race to the Stones (Finish)
2025
Back to Top ↑2024
2024-01-28 Weekly Blog
Personal Bests 1k: 3:39, Dec 23 2024 1mi: 5:59, Jan 25 2025 5k: 19:09, Jan 25 2025 Parkrun: 19:09, Jan 25 2025 (Coventry) 10k: 41...
2023
2023-11-26 Weekly Blog and Post Race
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2023-11-12 Weekly Blog
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2023-10-09 Weekly Blog
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2023-10-01 Weekly Blog
This weeks training was: 2k Swim Stretch, slow run, stretch Cycling to and from work 2.5k stride repart warmup for parkrun Parkrun, PB 21:0...
2023-09-24 Weekly Blog
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2023-09-17 Weekly Blog
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2023-09-11 Weekly Blog
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2023-09-04 Weekly Blog
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2023-08-27 Weekly Blog
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2023-08-21 Weekly Blog
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2023-08-18 Weekly Blog
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2023-08-06 Weekly Blog
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Running some numbers
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2023-07-30 Weekly Blog
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2023-07-23 Weekly Blog
My Current goals Road Distance/Time goals: 5k: 21:00 18:30 10k: 45:00 40:00 Half: 1:45:00 1:25:00 Marathon...
2023-07-16 Weekly Blog
My Current goals Road Distance/Time goals: 5k: 21:00 18:30 10k: 45:00 40:00 Half: 1:45:00 1:25:00 Marathon...
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