Smashed It!

2:06:24

Never even thought I could deliver a time any where near that, especially on a hot day, but on the day it all came together. I thought my target of 130 min, 2 x my age at recent birthday (65), was ambitious and I beat it by over 3 minutes.
It was hard work, especially the last 2km when I seems to be forcing my legs to found power. I did manage a speed up on the last 200m but no way could I transition to even a slow sprint. Still, I crossed the line healthy and happy though with feet that felt on fire. 

Celebration

I had arranged to meet my support team, wife and daughter, at St John's Gardens a little way off the finish line and quiet to get my stretches done and a walk down. After meeting we heading down to the Caste field Basin and passed a very pleasant time with a couple of beers and an excellent burger off the BBQ.

Training History (summarized)

My training had started in early August 2017 working up to the Wilmslow 10k at the end of November but my plan for the Half Marathon specifically was drawn up on spread sheets from January 1st 2018. After the 10k I only did one gym session and a parkrun through December before a long lazy holiday. After Christmas I was starting from 3km and building back up to parkrun to start with.
My plan ran on 5% increase on what was to become my long run each week. The recommendation tends to be max 10% but as I was to discover, holidays, injuries and sickness knock weeks out of the schedule and the 5% plan allowed catch up.


For a long time I did three sessions per week, a treadmill followed by a swim and two runs, one always less than 5k but the other eventually growing to several miles. As the mileage grew beyond around 14km, time became more of an issue and I found I was over training and getting minor injuries. Eventually I dropped the gym sessions and concentrated on two runs per week with the longer run eventually reaching 12 miles. As described in earlier posts I experimented with walk breaks, gels, toilet breaks and pace.
I discovered at above 10 miles that upper leg strength was an issue and began to add squats to my routine. I'm glad I did and would start sooner if I do another one as it is my thighs that are the remaining pain 36 hours later, especially going up stairs.

Would I do it again? 

Would I do it again?  Unfortunately, Yes! Though I did miss being a part of the massive event that the Great Run Manchester 10K is; though support was great on the Half Marathon with all those lovely people who lined parts of the route, there is no doubt that the 10K has more excitement about it.

Sponsorship

Thank you to my neighbours and friends who joined in raising money for St. Ann's Hospice which encouraged me on in the later stages of training when it was becoming hard work and requiring investment in time out on the road. We raised over £350 for this great organisation.


You can still donate here:

Running for St. Ann's Hospice in memory of Margaret Donovan (Mum) and Sheila Waddington.

Final Preparation and Plan for The Day

Rest but Keep Moving

This week is Relax and Stay Healthy, however, that doesn't mean a lazy week. I am continuing the squats and press-ups morning and night through to Friday and yesterday I was on my usual drystone walling job on hiking out to the job up at the boundary wall of Lyme Park with tools. The garden is also shouting out for some attention.

I'm making sure I drink plenty of liquid but am abstaining from any alcohol until after the Half Marathon. Also, enjoying extra pasta, rice or chips with my evening meal just for one week.

Preparation

Travel: Travel checked and sorted. As the Half Marathon starts too early for local trains on a Sunday I'm driving part way in and getting the tram. Such a shame not to be part of the mass inflow of runners and families that the 10K attracts.

Running Gear: All my kit is washed including socks and alternatives depending on weather. Shoes have been de-gritted with insoles removed and a good shake out. My running watch is fully charged. I have the energy gels I want and the elastic bands are on my belt to hold them.

Tech: I'll fully charge my phone and sync' my watch with the app Saturday night.

Tracking: So my family can track me I'll be using the Glympse app which is free and cross-platform for my Android and their iPhones. Note to self: check settings and test frequency of updates.

Sun Cream and Lenses: If it is sunny I'll be using sun cream but carefully on my forehead. I wear contact lenses when running and know from bitter experience that sudden violently stinging eyes can result when sweat and cream mix. I then rub my eyes which just introduces even more stinging mix. Even considering a sweatband if it is a sunny day.

Profile and Water Stops: Revisit route map and commit to memory where the uphill bits are and where the water points and toilets are positioned.

Plan for The Day

Get up with plenty of time to be casual.
Porridge and Sultanas for breakfast with Orange Juice and Coffee.
Check watch sync'. (GPS doesn't always start straight away if not recently sync'd)
Pack Banana and Water for before start
Check Support Team: wife with money and bag x
Agree with Support Team where to look out for me and approximate times.

Travel into Manchester City Centre with leeway for parking problems / ticket buying delays / missing or full trams
Arrive at event area. Chill, eat, drink, toilet
Head for assembly area and join in warm up
Run!

Check List

Banana
Water
Tissues
Sun Cream

Race Number
Safety Pins
Sports Watch - charged and synced
Waist pack & Elastic bands loaded with 3 gel sachets
Phone - Fully Charged
Plastic Bag for Phone (prevents sweat soaking phone in waist pack)
Sun glasses
Sweat Band ?

Warm clothing for before and after
Waterproof clothing if rain predicted
Money

HAVE A GREAT DAY EVERYONE TAKING PART IN OR SUPPORTING RUNNERS IN THE HALF MARATHON AND/OR THE 10K!

Sponsorship

Running for St. Ann's Hospice in memory of Margaret Donovan (Mum) and Sheila Waddington.

Training Over, Time to Relax

Training Over

Final run before the 2018 Great Manchester Run Half Marathon completed this morning, a gentle 4km though actually I found it hard work for some reason. Now it is take it easy and stay healthy for the rest of the week. See you in Manchester if you're joining in.

Last Long Run

Friday saw my last long run which was planned as 2 hours and I completed it delivering 19 km, almost 12 miles, which was about what I hoped. Still being careful not to stress myself with only a week to go this included two 0.5km walks at 9 and 15.5km.
My long run also included a toilet break which though not planned was interesting for timing on the day. If I want to make my 130min target, I need to keep my pace high enough to allow for stops if required.

Energy Gels

On my last long run I practised using two gel sachets at 1/3 points 40 and 80 min of a 120 min run. The day was a lot cooler than my first experiment with gels and now knowing how it ripped open and not being too sweaty due to the lower temperature I opened and used both without getting sticky fingers this time. Still had to carry sachet until passing a bin.
I have 3 for the Day and anticipating 130-140 minutes for the race I plan using them at 35, 70 & 105 minutes.

In my last post I was considering how to carry 3 gels. The answer for me makes use of those red elastic bands that some postmen drop in the road. I carry my phone in a waist pack and can get 2 gels in with the phone and the third attached to the waist band with elastic bands. Tried it today and it works well.

Hydration

I don't seem too have a drastic need for liquid intake during a run. I think I have only taken water once in five or six 10km races and my longer training sessions have been fine. Dependent upon temperature on the day I'll probably take one at halfway but I'll make that call on the day.
I will be well hydrated over the previous week making sure I drink throughout the day and keeping off any alcohol and salty foods.

Last Task for Today

Get all my running kit washed and put aside ready.

GOOD LUCK EVERYONE TAKING PART IN THE HALF MARATHON AND THE 10K!

Sponsorship

Running for St. Ann's Hospice in memory of Margaret Donovan (Mum) and Sheila Waddington.

Last Minute Tweaks in Training

Strength

I have realised the last couple of weeks as I have gone beyond 9 miles that my leg muscles are feeling the strain. I didn't want to increase mileage on road so have opted to add 10 Squats morning and night to try to build additional strength to take me those last few miles.
I find that I use my arms to help deliver a little more forward momentum at times, especially uphill later in runs and I have also added a few push-ups with the squat sessions.

Energy Gels

As I reach longer distances I carry a mini Mars or caramel choc' to give me a bit more fuel but, after a choking scare some years ago, I have to stop to eat this. I thought I'd experiment with energy gels but needed to test it out before the actual day.
I chose a box of 6 Blackcurrant flavour gels and took the first out on a 7km run this week.
First realisation was that with sweaty fingers it's difficult to tear open. I did get it open enough but with it all over my finger tips and it is Really Sticky. However, I did find that I could squeeze the gel into my mouth very well and the consistency and taste were good. About 6 squeezes whilst running emptied the sachet but I was then stuck with it until I passed a bin. Impressed so far though cursing sticky fingers I feel it did deliver.
I am carrying 2 sachets tomorrow on my final long run to take at about 45 min and 90 min for what is intended to be a 2 hour run.
One issue is where to carry them.

Shoulder - Arm pain

I have problems with my left shoulder which shows itself in upper arm pain after I have been running for over an hour or so. I have exercises for this which involve finger tips on top of shoulder and drawing circles with my elbow and doing these morning and night is helping. I also try to remember to hang my arms down and shake them and roll my shoulders from time to time when running.

Shoes 1500km

I still have the same shoes I started running in when I was 59, 6 years ago. According to RunKeeper, I have run 1500 km in them. I was going to get new ones but having left it too late will be running in these.
I will be taking the inner soles out and giving them a good internal clean out as I have noticed that fine grit, particularly sand works its way up the shoe when my feet are hot and even more so if it rains and my feet are wet.

Shirt

Various running tops allow different airflow and I love my 2017 Great Run Manchester 10K shirt for warmer days. I'll keep a weather eye open and select a top based on how warm I think I'll get.

Travel

I checked my travel arrangements today and was mortified to find that to get into Manchester City Centre for about 8:30 on Sunday there were no local trains.
I'm going to have to drive either to the Manchester Airport line or toward Manchester and park near a Tram station.
Worth checking your travel plans in advance!

Sponsorship

Running for St. Ann's Hospice in memory of Margaret Donovan (Mum) and Sheila Waddington.

Three and a bit 5K's, and Lucky me

Long Run

With a little over 2 weeks to go, today was my next to last long run before the event. Last week's achievement of 10 miles spurred me on and with little time left I changed my remaining training plan to time on road' instead of distance. Last week I was moving for 1h 50m so the plan was, 1h 55m this week and at least 2hrs next week. Whatever is beyond that on the day will be down to adrenaline and determination.
My time 'on the road' does not include my 5 minute strong walk out or my run-walk cool down at the end.

With no current injuries but still trying to shake off that cold, I stuck to last week's strategy of interval walks to ease the pressure but this week ran for 5km then walked for 0.5km, hence, "3 5K's and a bit".
It was hard work and my leg muscles were the biggest complainers after about 8 miles but I continued on and was delighted to get to my target 1h 55m and with a few metres more make it 18km (11.2miles). My heart rate and breathing were both good and apart from shattered legs I was fine on return home. Even the usual culprits of left Achilles and right IT band kindly gave me a break this week which was good of them.

Trying to stay well

Much as I hate it, after stretching and a good drink, a 10 minute freezing cold bath was next on the agenda after getting home followed by a welcome shower and a brew.

This cold I've had forever has even got me popping Vitamin pills which I don't even believe in; Tesco Multivitamin with Iron, £1.60 so if I just poo them out as unneeded it's not much loss.

Other activities

Though I have dropped to 2 runs per week, I am doing other activities. My 7km run earlier this week was awful but it was 2 days after a 10 mile strenuous hill walk in the Lake District and still feeling rough from a cold and overeating before attempting to sleep in a too warm hotel room.
I am very involved at National Trust Lyme Park and on Wednesdays walk out to a work site carrying tools for a day Drystone Wall repairing and other days am often over hill and dale for one task or another. All good physical exercise.

Lucky Me

I am in awe of others training for events such as this.
I am retired so able to put my training in at time to suit me rather than forcing it into my day around work, commuting, looking after children etc.. I also count my blessing every time I go on longer runs; within a mile of home I can be out in countryside but near enough suburbia to be able to choose roads with footpaths.
When I see people running in inner city urban areas among industry, busy roads, narrow streets, dirty air or out in dangerous lanes with no paths where every corner is a risk, I remember just how lucky I am with wide suburban roads, little traffic in daytime and access to hugely varied surroundings.
You all have my Respect!

Sponsorship

Running for St. Ann's Hospice in memory of Margaret Donovan (Mum) and Sheila Waddington.