2023-11-26 Weekly Blog and Post Race

This weeks run-covery was:

10km 49:26 4:54 min/km avg

Full body gym

8.5km 46:00 5:26 min/km avg

15.1km 1:23:12 5:31 min/km avg

I was surprised how quickly I was able to get out running, and to put in a sub 50 10km. Unfortunately, after the gym session I started to feel extremely tired. This was either delayed recovery or fighting a cold I picked up from Charlotte. Either way I kept the latter half of the week a couple of slower pace runs with no cross training or speed-work.

The actual race clocked in on my garmin at 59.5km with an elevation gain/loss of 1350m, 7:50 min/km avg, which bought me in at 6:27:55. This was faster than expected as there were more roads and the climbs were steep but the descents flowing which meant actual running downhill. It was however very very muddy, and in parts basically running down streams. I was pleased to have waterproof socks so I could mindlessly splash through. The mud in places was un-runnable with it slipping back more than going forward, I also took a couple of tumbles where footing was just not happening. Splitting the gpx into pieces and loading them one by one worked a treat. All in it was a good race and I was well prepared, only mistake was carrying way to many nuts.

Things to try on training runs for the next one are using dates to mix up the snacks, as advised by another runner. I am also unsure of how much water to take on I wend out with 2.5L 1.5L fresh in the pack and 2x0.5L with electrolytes in softflasks. Coming back in I think I had 0.5L fresh and had taken 0.5L to do a fresh flask of electrolyte. On the Snowdon run, I took out about the same and refilled everything at least once if not twice, but it was 15 degrees hotter.

Next race is in march and is a road marathon which is 10 laps around Oulton GP circuit. Target time is 3:30 to be revised after a tester run in January where I will shoot for a 3:45 marathon up Coventry canal with Charlotte supporting on bike.

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: 21:00 18:30
    • 10k: 45:00 40:00
    • Half: 1:45:00 1:25:00
    • Marathon: 4:00:00 3:45:00 3:10:00
    • Ultras:
      • 50k: 5:30:00 5:00:00
      • 50 mile: 10 hours
  • Trail Ultras:
    • Distance goals:
      • Complete a 50 mile
      • Complete 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. Scafell Snowdon Ben Nevis
    • Coventry Way

Upcoming Events

Booked

  • 27/04/2025 Shakespeare marathon (Pacing 4:00:00)
  • 12/07/2025 Race to the Stones (Finish)

2025

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2024

2024-01-28 Weekly Blog

1 minute read

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...

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2023

Race Prediction

2 minute read

I think i will miss the 7 hour goal by up to an hour, keeping it down to 7:30 would be ideal. I havent had time, i.e. forgot to make time, to practice nutrit...

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2023-09-24 Weekly Blog

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This weeks training was: 8.41km with speedwork, 10x 500m @ avg ~4:12 min/km (1 min rest with 2 min rest after 5) 5.5km Easy avg hr 162bpm and avg pa...

2023-09-17 Weekly Blog

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This week my training was: 8.4km poor dicipline and went too fast Core workout with reps increasing from 5 to 15 hold/rest time is 2xreps (twists, s...

2023-09-11 Weekly Blog

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This weeks training was: Hill Sprints 10x 200m Flat out 15k trail run 400m ascent decent (~1:50) 200m Intervels flat out Outdoor gym workout ...

2023-09-04 Weekly Blog

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This week (medium week): 6.5k run at 80-90% effort Upper body Strength workout Trail run with 5 hill repeats Parkrun (Pacing a 24min) with a 7...

2023-08-27 Weekly Blog

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This week: Light (nearly) 5k Ab repeats N from 5 - 15, with Nx2 rest between each exorcise N Russian Twists Nx2 seconds side pl...

2023-08-21 Weekly Blog

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Since the last post my training was: Strength training, hitting the big muscles and then doing core. Warmup run to Parkrun, 5:08 pace Zone 3 for 50\...

2023-08-18 Weekly Blog

2 minute read

This week (and a bit) training was: Intervals 5x 1k on 1 min rest with warmup/cooldown for a 6.5k run. Average running pace was 4:14 min/km. 1k pb set ...

2023-08-06 Weekly Blog

3 minute read

This weeks training was: 10 sets of 1 miniute sprints 3 minuite cooldown, for a 8.5k run A lactate threshold test (the last 3 mins of which was tour...

Running some numbers

1 minute read

Ran a lactate threshold test, ~10min warmup, 4 heart rate zone (HRZ) tests, ~11min cooldown.

2023-07-30 Weekly Blog

1 minute read

This week I: Did my short running workout Ran 5x 5min race pace intervals with 2 min walking rest Swam 1.1k Ran 6.5k at an easy pace ...

2023-07-23 Weekly Blog

less than 1 minute read

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

less than 1 minute read

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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Beggining with insanity

1 minute read

This is the first blog post as it is when I signed up to my first ultra-marathon. Written as a retrospective.

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