Fission 20:20

[andystev]

The original plan was for the 20 mile version of this to be my last long run before starting a proper taper in to Brighton. But we're not on the original plan, not even close, you'd struggle to even see the original plan from here with a really good telescope... As it happens 20k is about where my long run needed to be this weekend, so I switched to that.

The knee has been improving, and that gave me some comfort. But it's not right yet, mostly 'cos I'm trying to balance recovery for the knee with training for the marathon, and that just doesn't work. Something has to give, that something is the healing time for my poorly knee. Anywho, it's better than it was, and I've got the go-ahead from the physio and the coach to push it a bit, so here we are, managing some knee pain.

So the knee's my first concern. Second on that list is the training I've missed. 20k works out to about 12.5 miles. Last weekend was 10 miles, and that was the first time I'd run close to that distance since the beginning of January. It went okay though, and I'd knocked out a reasonably quick (for me) 5 miles on Thursday which went really well.

The last think of the list was Gareth. Man! He really didn't want us running on Saturday! Blowing an absolute hoolie he was. Mostly in to the wind for the first half, particularly for miles five and six, he made sticking to the pacing plan really troublesome.

And the pacing plan was... Really tough to come up with. The coach was adamant she didn't want me going for a time, "stick to a comfortably hard pace" she said "and back off if the knee bothers you" . But I had it stuck in my mind that I wanted to come in under two hours. a 9:35 mile average lands me on the finish line in 01:59:05. If I run 10:00, 09:50, 09:40: 09:30 for miles 1-4, then hold 09:30, I'll hit that pace square on the head. Gareth though, he wasn't having any of that.

Mile 1 was 09:49, I always go off too quickly, so that's not too terrible, but the level of effort to hold that pace was a little worrying...

Mile 2 came in at 09:56, not too far off the plan, but again, harder to maintain than I was hoping for this early on.

Mile 3: 09:42, still more or less on target, but my breathing's starting to get away from me and I'm only 3 miles in to this.

Mile 4: 09:41, no improvement on the last mile. The wind is a killer, sapping your strength and making you feel like you're standing still.

Mile 5: 10:03. I just can't keep that pace up. We've turned directly in to the wind now, I feel like I'm pushing a boulder. Uphill too, there's a bloody hill! Great.

Mile 6: 10:01. At this point I feel like I'm doing well to hold this pace, still got Gareth full in the face and I'm huffing and puffing like I don't know what. I've been telling myself "nearly half way, we'll be turning soon, this won't last much longer" for most of the mile.

Mile 7: 09:39, we have indeed turned the corner. The going is much easier now, I'm back in control. Lungs and legs are behaving themselves and I'm pleasantly surprised with how quickly I've recovered.

Mile 8: 09:24, flying now! The wind is properly behind me and the sensation of being pushed along is fantastic! I'm mentally trying to recalculate the plan, is there enough left in the tank to still get me under two hours?

Mile 9: 09:25. Okay, this is good, if I can hold this I might just hit the target...

Mile 10: 09:35. I'm starting to tire, but I'm reeling in a few groups in front of me and that feels good (I'm trying to tell myself I'm catching the 20k pack, in reality I'm coming up on the tail end of the 20 mile bunch as they started half a mile ahead and the back-markers are going to be on a slower pace then me) Still feels good though; spot the next person ahead and run them down! Repeat.

Mile 11: 09:37, my run-weary brain can't do the maths, but I'm pretty sure two hours isn't going to happen. I am still really pleased with the pace though, and still overtaking the 20 milers (which, in reality, is no achievement at all, but feels great!)

Mile 12: 09:33, properly tired now, I'd quite like this to be over.

Just shy of half a mile later I turn the corner to see the finish line 100m or so away, the clock has already turned two hours, but only just. I still manage to find something for a final kick to the line.

2:00:56 Officially. I'll take that, in those conditions. Grabbed a water, joined the queue to collect the medal, picked up a t-shirt, coffee and muffin then sat down for five minutes.

The knee behaved pretty much all the way round, stiffened up somewhat walking back to the car, but no significant pain.

I'm a little more confident about Brighton now, I'm not planning anything like that kind of pace, and I've still got two long runs to bring me up to a decent mileage before we do a half taper in to the event. It's going to hurt, no doubt about that, but I'm going to get it done.

[linda9389 Administrator Marathon]

Wow. Fantastic run, beat Gareth hands down. That does sound really great with respect to your knee though, a much needed confidence boost I'm sure.

I was really interested in your approach to pacing. I'm hoping to approach my half in a similar way - a slow bit, a moderate bit, a picked-up bit and (in my dreams at least) a sprint finish 😀

How did you measure yours? Had you memorised times or did you have them plugged into a watch or app? My brainpower fades hugely during a race - lack of oxygen maybe, so en route calculations are probably a no-no for me 😂

[andystev in reply to linda9389]

Just from memory. If it's too complicated to remember, well, it's too complicated! :). Modifying it on the fly is all in my head though, so I try not to do that...

[roseabi Ultramarathon in reply to linda9389]

You could perhaps make yourself something like this: pacebands.co.uk/

There are a few companies that supply this kind of thing. From a quick look I think these particular bands have the times based upon even paces, but if you made your own you could put what you like! Would need some sturdy paper and a waterproof pen of course 😊

[linda9389 Administrator Marathon in reply to roseabi]

I do have a garmin so I could program something into it - like a training workout. The only thing is it will be buzzing all the time which isn't very relaxing! I think keeping it simple is the best option as andystev suggests. I will start playing with some numbers when I get chance 😀

[linda9389 Administrator Marathon in reply to roseabi]

Just had lots of fun playing with excel. I've set up a simple spreadsheet which lets me play with distance breaks and paces, calculates it all into seconds then converts it back to minutes and seconds and adds it all up! For LLHM I thought I'd use the four water stations as the distance breaks and now can play with five paces til I get something suitable

I'll probably just plan three or maybe four different paces though -of course the reality on Sunday is likely to be very different again, but no harm in having a plan ....

Gonna keep this spreadsheet cos I bet I'll use it again

[roseabi Ultramarathon]

Well done - fabulous! Great news about the knee - Brighton here you come! 😊😊😊

As you found, you'd need to adjust your pacing plan to compensate for the wind on a day like that. At Brighton you're most likely to get a breeze blowing from the West which is great news for the last 10k of the run where you'll be heading back from the power station to the finish. However, both times I've run it the wind has decided to be unkind and go the other way 😄