Can I give more? The answer is usually yes

Great run today, fair play!

CPC Loop Den Haag 2018 - 1.26.11(New PB)

When i found out i was moving to Holland this was the first race Coach L recommended to me, http://en.wikipedia.org/wiki/CPC_Loop_Den_Haag. The late great Sammy Wanjiru ran a world record for the half marathon in 2007, and if it was good enough for Sammy it was good enough for me!!

I'm normally very good at remembering the races i've ran, but this was a complete blur, felt like it was over in an instant. I''ll try put some of it together. Up and got the porridge into me and then hung aroud the house nervously, butterflies in my stomach were unreal, till it was time to get the tram into town for the 2.30pm start. Got to the Malieveld at about 1.30pm and the place was thronged with thousands of runners, 10kers just finishing and half marathoners waiting to race. Got into the starting pen early enough and took my place at the very top of it but when the pacers took there place i was to far back as i was behind the 1hr 35 min pacer who was in the pen ahead. I had no qualifying time to get myself into the faster pens in wave 1 unfortunately, bang on 2.30pm we were off.

First half mile was spent weaving in and out of runners that had zero business starting where they did, but thats all part of racing. I settled down then and got into my running, passing plenty still and moving well. The support was excellent with supporters on the route giving runners plenty of encouragement, hearing my name shouted in a Dutch accent sounded strange. Just short of 5k i got a good shoutout from Dermot McDermott who appeared to be pacing a few runners from Sligo AC. Moved on and went through 5k in 20.03.

Feeling great and full of running i remember little of the next 5k only as we approached 10k a runner ahead reminded me of Murph_D(sorry D) as he was dry retching badly, i moved by him and few steps later heard the remnants of his stomach hitting the road. The facial expressions of some of the roadside supporters told the story, through 10k in 40.08.

On towards my sons school we then turned left towards the beach and the Haven, i remember passing the 13k marker and thinking for first time this is starting to hurt a bit, ignored it though and kept moving and the pace did not suffer. Picking off more runners that had started out to quick still which kept my mind focused and off the growing pain hitting 15k in 1.00.31.

We raced through some streets out around the beach and the pinch started to grow even more, i ignored it as best i could hoping i'd gain another wind and it would go away but that never happened, then bang on 18k my right hamstring cramped badly, i stepped off the route to stretch it out that cost me a good 30-40 seconds till i got back running. I couldn't push as hard as i would have liked as when i tried i could feel the hamstring about to cramp again. I felt like i was crawling but remember looking at my Garmin and i was still running 6.40 pace.

Spotted the left turn for the finish ahead and tried to increase more, no the hamstring bit forcing me to slow again. I turned left for the finish and seen the clock creep over 1.25 into 1.26 as i approached the finish line, over the line in 1.26.11 and a very satisfied man. I missed my target but i can honestly say hand on heart i left every bit of effort i had in me out on the streets of The Hague on CPC Sunday. A new PB of 5 min 28 secs and a sub 90 minute performace that was a long time overdue.

Now i have to not get lazy like i normally do after a big goal race, its over and done with now, move onto the next goal which is The Royal 10k at the end of May, i start a 6 week plan for that in a few weeks so i will have another target to focus the mind on then. This week will be all about easy running and nothing more. 40 odd miles for my week i won't bore ye with the other 27 i ran. Thanks for all the support and well dones again, ye are all a sound shower :D:D.

career move wrote: »

Super stuff Well done again. How's the hamstring today?

Still sore, quads are in proper ribbons though. Hate living in a house with stairs!!!

Glad to have been of some, eh, assistance, B!

I would like to point out however that I have never actually puked during a race - maybe I'm not trying hard enough. :pac: Also dry retching is pretty common from what I can see, it's just that most of those afflicted seem reluctant to admit to it!

But it's not about me - that's a great performance especially with the hamstring trouble. You really do know how to leave it all out there. Kudos.

superDDooper.:D Great running and great report. Well done again.

In my best Dutch accent....fantashtic raching :D:D

Well done B. Delighted for you.

Bit of housekeping required here me thinks:

Week 12th-18th March 2018

I ran the huge total of 10.50 miles the week after the half, two reasons:

1. I had a few niggles bothering me, pain in my left achilles that would flair up every few weeks for few days then go away and a pain in the sole of my right foot, not PF as i have suffered from that before. This was more like there was bruising on the sole of the foot but there wasn't, this like the achilles would come and go.
2. I had promised myself a down week after doing the half as i was shattered if truth be told.

Monday 19.3.18

5.15 miles Easy@8.30min/miles in 43min 48secs

Easy run around BVP and Westduinpark, nothing to report.

Tuesday 20.3.18

w/u, 10x400m@5k off 45secs rec, c/d

With all the talk on the Strava Superhero's log about hills and undulating routes i thought i better pay heed and do something similar myself. Headed for the running paths in the dunes to do these and found the session very enjoyable. Few of the reps were a bit hot pace wise but for the most part i think i got them in the right pace:

5.40/5.53/5.49/5.52/5.44/5.52/5.50/5.58/5.54/5.52

7.83 miles for the whole run.

Wednesday 21.3.18

Rest

Thursday 22.3.18

6.05 miles Easy@8.32min/miles in 51min 35secs

Another easy plod around Bosjes Van Poot and Westduinpark and home, nothing to report again.

Friday 23.3.18

w/u, 5min 10k, 5min HMP, 5min 10k, 5min HMP, 5min 10k, c/d

Totally underestimated this session, thought it would be a sinch to do . It was blowing a gale out doing this so again with undualtions in mind i decided to do this around the running paths circling Bosjes Van Poot. Theres a nice little climb around one side of it. First 10k rep was fine but i died a death after and struggled through the remainder of the session, wind played a small part but a session i felt i should have been a lot more comfortable doing.

The missus hit nail on the head somewhat later that evening when she said it was the first bit of decent fast running i had done since the CPC and that was going to effect me in someway, think she was spot on to be fair. Reps for session were:

6.06/6.30/6.10/6.30/6.10

The paces were there or there abouts so that was something when struggling, 9.15miles for the day.

Saturday 24.3.18

7.10 miles Easy@8.23min/miles iin 59min 31secs

A first trip down to Zuiderpark since the CPC in the spring sun. Done two big laps of the park and back home, some fatigue in the legs from previous days run but loosened out after a mile or so. Very enjoyable run.

Sunday 25.3.18

Rest, eldest had an all day birthday party to attend so no chance to run.

A shade over 35 miles for the week in my first proper week back, happy with that but will get my normal 6 days in this week and get 40 plus mile in which i hope will the minimal norm from now on. Oh and achilles and foot feeling good.

aquinn wrote: »

Hey B,

Slacking again of late keeping up to date so made the effort today.

A fantastic performance for the 15/10km and HM. Brilliant racing and going. Well done.

As for the ingrown hair I'm sorry I missed that. I love picking at things. Try tea tree oil next time.

Cheers A, tea tree oil would sting like fcuk no? I’m a man remember!!

OOnegative wrote: »

Cheers A, tea tree oil would sting like fcuk no? I’m a man remember!!

No, it shouldn't do. Try it with a cotton ball or those ear things that are perfect for ears but not to be used for ears, what are they called, cotton buds?

And so the illness eventually showed its head, another septic throat and no running for rest of the week!!

Hope you're back running soon. Take it easy

https://www.brainyquote.com/quotes/robert_fulghum_151853

just catching up with logs B. A belated "Well done" on your HM triumph. Get well soon.

Sorry for your loss x

So very sorry to hear about your family's loss B. No doubt that her influence will continue to be felt. Take care on all fronts.