Race Recap: Triffic Trail 10k, Trent Park

Following closely on the heels of Thursday’s Golden Stag Mile, on Sunday I took part in the Triffic Trail 10k in Trent Park. I had heard good things about this race from fellow Heathsiders so was looking forward to it. Remembering how F enjoyed last September’s trail 10k on the Heath, I convinced him to sign up and join me. What a good sport! He returned from a work trip to Boston the day before and, despite his jet lag, gamely got up with me on Sunday morning for a bit of trail running.

Gazing towards the greenery

I’d never been to Trent Park, and it is a treat: undulating terrain varying from grassy to gravelly to woodsy with a bit of pavement thrown in. Rolling hills and loads of space to enjoy some peace and quiet. As we started the race, I registered how much quieter it was than a road race — there was hardly any external noise of cars, sirens, etc. Just a few hundred runners peacefully enjoying the trails, with the occasional cheering marshal or group of supporters.

Pre-race with Alice and Tom

I find trail races to be less stressful than road races, in part because I don’t run them as often (with the exception of cross country). Plus, trail race times can’t really be compared with road races times — much less pressure! I was hoping to enjoy the race and push a bit if I felt good.

F and I set off together and ran the first kilometer in a brisk 4:38. Tom, a fellow Heathsider, joined our mini pack and we ran alongside each other for the second kilometer. For the next few kilometers, Tom and I swapped places and kept each other going: he’d pass me on uphills, I’d catch him on the downhills. Through the 5k in 24:48, fatigue started setting in as I realized there were still 5k to go! I couldn’t keep up with Tom on the next uphill, so let him go.

My 6th kilometer was the slowest of the race at 5:37, but I managed to run through the slump and make up some time on the downhills. F was not more than a few steps behind me for most of the race, which really motivated me to keep running! I was tiring at 8km but F pushed me up the last gradual uphill and then there was only 1km to go. The last 800m or so was a long, grassy straight with uneven footing that, with a headwind, felt endless. I didn’t have much at all to kick but managed to come in under 50:00, in a chip time of 49:44 (8:01/mile, 4:58/km) — very pleased with that!

Heathsiders post-race. Photo credit: Satu’s phone

There was a good contingent of Heathsiders at the Triffic Trail 10k and some great results. The weather was partly cloudy and not too warm, and the goody bags and t-shirts were solid (except for those weird cinnamon soft drinks…). All in all, a great event and highly recommended!

Race Recap: Golden Stag Mile (#MyMile)

I ran a mile this week. So what? you say. A mile is no big deal.

What I mean to say is I raced a mile this week — on the track. Now that’s serious stuff!

The stars aligned this month as Strava (the social network for athletes) put on a 1 mile initiative, encouraging people to run a mile hard, record it, then tag it and share it with a #MyMile hashtag. Coincidentally, a north London running club was putting on the Golden Stag Mile event at Finsbury Park track, which is home base for my club‘s training sessions. A short jog from home and only £4 to enter and test my fitness with a mile on the track? Yes, please!

I have started getting back to speedwork in the past couple of months but have only managed to get to the track about once every two weeks. Not being in top speed form, I put my estimated finish time down as 6:30 and hoped to finish under that.

Luckily, I was put in a race with a few other Heathsiders whose speeds I’m somewhat familiar with. I knew if I could keep Esti and Hannah in my sights, I could run a good time. I talked strategy with a few other Heathsiders while warming up — turns out, there are conflicting views on how to pace a 1-mile race. Do you go all out and just try to finish? Do you save some for a final kick? Pace it like a 400m or 800m race (go out hard, steady, push, finish)? One guy said he breaks the mile up into 1000m, 400m, and 200m and recommended trying to stay with anyone near me, letting other runners pull me along. I liked that suggestion and decided to try and stay with people as long as I could.

Well, that worked for the first two laps of my race. I got out fast and Esti soon pulled up alongside me. We stayed more or less together for the first lap and were in a nice pack with Hannah and a couple others. They pulled away and I set my sights on staying near the man in the yellow shirt; I passed him towards the end of the second lap.

That’s when things got tough: I was in no-man’s-land with no one near me for the last 800m of the race. Not ideal. There was a guy 5 seconds ahead of me and someone 5 seconds behind me. There was no time to look at my watch — I just had to run by feel and try to keep going. My mouth was dry and my legs were tired, but I pushed as much as I could, had a little bit left to kick, and finished in an official time of 6:20.1 — an automatic PR/PB, since I’d never raced a mile before, and under my goal time! It was very hard but I felt accomplished afterwards. Heathside had a great showing and the event was really well-organized by Barnet and District AC. Looking forward to next year!


Race Recap: XC Met League – Ally Pally

Yesterday was the final fixture of the Met League Cross Country League season. A nasty virus kept me out of commission for almost a month over the holidays, so I missed the January XC race and was eager to lace up my spikes and put on my Heathside vest again this month. Even better, this fixture was at Alexandra Palace — Ally Pally, to us locals — which is a 12-minute jog from my flat. Can’t beat that!

The weather was cold — about 2C/36F — and a bit windy. A few snowflakes flurried around in the air. I debated all morning about what to wear and settled on capris, gloves, and a long sleeve top under my vest. I had memories of running the Ally Pally Met League a few years ago, when the bottom part of the course was so waterlogged it was lake-like. This year, there was lots of thick, sticky mud and many squidgy puddles of ice cold water.

My goal for the race was to run steadily, not walk, not fall, and just finish. Having been off for so long in December/January meant that I lost a lot of cardiovascular fitness, and it has been slow to come back as I have deliberately taken a gradual approach to running again.

After all of us women jogged down to the swampy start, we huddled together for warmth and then the gun went off. Gabi and I ran together for the first lap, letting our ankles get used to running in spikes and stabilizing on the uneven terrain. By the second lap, I had lost Gabi but kept thinking she’d catch me, as our amazing Heathside rabblers would cheer me on and then immediately cheer her on! Going down the big hill for the second time, I gritted my teeth and wished I had gotten some longer spikes for this race — my 9mm ones weren’t cutting it, as I worked hard to keep my footing.

Everyone always dreads having to run up the long, steep Ally Pally hill. While it was hard, I actually felt strong running uphill. I think it’s largely thanks to the core class that F and I have been attending once or twice a week at the gym. I was able to keep my body upright, lift my knees, and keep my arms pumping to propel me up the hill little by little. I wasn’t fast, but I must’ve been relatively efficient, as I did pass a number of runners on the uphills. That said, I then needed the flat “backstretch” of the course to recover from all the ups, downs, and ditch hurdling!

I was knackered by the end of the race and was glad it didn’t end up being a full 6km — it was only 5.3km. I didn’t have anything left for a kick, so a couple of runners sprinted past me to the finish, but I did hold one off at the last second (sorry, Laura, I think that was you! Love your blog). My official time was 29:58 (a sedate 9:03/mile, 5:38/km pace), putting me 126th of 170 women finishing. Pretty far back in the pack, but I’ll get my fitness back eventually.

As usual, the Heathside support was incredible. Lots of our runners were marshaling, as it was our home turf, so it was motivating to be cheered on all the way around. The cowbell-ringing and yelling crowd at the bottom of the hill was amazing. Well done to everyone on a great cross country season!


Race Recap: Perivale 5, for the fourth time

It’s the first weekend of December, and you know what that means? Time for the annual Perivale 5 — a flat, suburban race that is always well-organized by Ealing Southall and Middlesex AC (water, banana, a t-shirt, and a Twix bar after the race? Yes, please!).

It was a glorious day for a road race: a chilly 3-4 degrees C, but bright and sunny with little wind. Some of us were hemming and hawing about what to wear given the cold, but once we warmed up I was glad of my wardrobe choice: thicker capris, a t-shirt under my vest, and gloves (which I even pulled off in the last mile). I hadn’t really run since the previous weekend, as I had a bit of a stomach virus during the week. It didn’t keep me from work but definitely kept me from doing any extra physical activity. I thought I still might be able to manage finishing in 38 minutes but felt quite nervous so decided to see how it went and listen to my body.

The start was slowish, with lots of runners bunched up on a narrow sidewalk, but I managed a 4:54 first kilometer and once it thinned out was able to settle into a pace of just under 5:00/km. I knew I wasn’t on pace for 38 minutes so readjusted my goal to aim for under 39.

My second and third kilometers were 4:49 and 4:51 and I was starting to warm up and get into a good rhythm while steadily passing a runner here and there. I faded a little in the fourth kilometer — my slowest, as you can see from my Strava race analysis below — but was buoyed by making it to the halfway point. You can do it. Just 2 miles to go, I thought as I passed the 3-mile marker.

It helped to pass another Heathsider just after 3 miles — he told me that Gabi was just up ahead, so I made it my goal to try and catch up with her before the end of the race (thanks/sorry, Gabi!). That was enough motivation to make my sixth kilometer my fastest, at 4:37, as I caught up to Gabi near the 4-mile marker and pushed on towards the finish. Once on the track for the last 350 meters, I tried to quicken my pace as much as my legs would let me, and had a good last lap to finish in 38:37 (7:43/mi, 4:49/km pace) — not brilliant (and nowhere close to my PB from three years ago), but a bit faster than I’ve run Perivale for the past two years, and a negative split! I’ll take that as an achievement. I was knackered at the end and glad to share these cookies and H&S’s delicious banana cake with the rest of the Heathside contingent.

In case any nerds are interested in my race analysis, courtesy of Strava.

In case any nerds are interested in my race analysis, courtesy of Strava.


Race Recap: XC Met League – Stevenage 2016

Last time I ran a cross country race was almost exactly a year ago, at the Start Fitness Met League Stevenage race — same time, same place. I looked forward to lacing up my spikes again for this season, having missed last month’s Met League race due to illness. The weather report for Saturday looked grim all week, and it didn’t disappoint: cool, grey, and raining. Now that’s proper cross country weather! Fortunately, the morning’s downpour had slowed to a steady, misty drizzle by the time J, C, L, and I arrived at the Stevenage field for the 1:55pm race.

Uphill. Photo credit: Noëlle O'R.

Uphill. Photo credit: Noëlle O’R.

The course was similar to last year’s, without the woods we used to enjoy but with one mini-lap added before the two larger laps. I like half of the Stevenage course: the undulating, curvy first part is enjoyable, but the flat backside of the route is long, straight, and dull. I didn’t have many expectations for my own race, it being my first XC outing of the year and my not having done much speedwork recently. My goal was to enjoy it and embrace the wet weather and possibility of mud.

The mud ended up being less prevalent than we thought, which meant the grassy terrain was actually quite grippy and nice to run on. The start was quick, and I got swept up in it to tick off my first two kilometers in 4:34 and 4:31, respectively. Slow down a bit and stay steady — you still have almost 2 laps to go, I reminded myself. You can pick people off in the second lap if you feel good.

I felt really strong down and up the hills; I don’t chalk that up to my running mileage, but rather to the 20-minute core class that F and I have been doing at the gym twice a week for the past month or so. I felt like I had a lot more body control and could hold my form better on the hills.

Around the final bend. Photo credit: Noëlle O'R.

Around the final bend. Arms out for balance! Photo credit: Noëlle O’R.

As I settled into my rhythm and warmed up a bit, I occasionally overtook other runners as I made my way towards the finish. I couldn’t quite catch two women in front of me on the final straight, but I finished with a much quicker average pace than any recent race I’ve run, so was quite pleased about that. The fitness is somewhere inside me! To compare, my pace was 4:48/km for last month’s Regent’s Park 10k, and I finished this 6.25km race with an average pace of 4:39/km. Not bad! My final time was 29:12 (7:32/mi pace), good for 120th of 182 in the women’s race and 22nd Heathsider of 29 ladies running — just outside of scoring. No matter! I like to think I helped our faster runners to better finishes by beating people from other clubs.

We capped off a damp afternoon of XC the only proper way: with tea and banana bread at the car:

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Race Recap: Regent’s Park 10k (winter series #1)

A couple months ago, F and a few of his work colleagues decided to run an autumn 10k together. F asked me if I wanted to join — of course! — and I helped him look for races in October. We settled on the Mornington Chasers Regent’s Park 10k — the first race of their “winter” series. Here’s my recap of the race.

Post-race. The woman taking our photo encouraged us to strike an appropriately celebratory pose!

Post-race. The woman taking our photo encouraged us to strike an appropriately celebratory pose!

I’ve run a couple of 10ks over the past month and am finally starting to do some faster workouts (hello, hill repeats and Heathside roller coaster!), so my goal for this race was to run under 50:00 and ideally around 48:00. Knowing that Regent’s Park is pretty flat — though there are some sneaky inclines along the course! — made me confident that I could probably be close to my goal time. F and I cycled down to the park and met his co-workers, then took off our layers and lined up to start, still a bit chilly in the brisk 50F/10C morning air.

As we started off on the first of three equal laps, F pulled away and I let him go, noticing that my pace was already pretty quick and not wanting to push too early. Sure enough, I went through the first kilometer in 4:31, feeling pretty good but with a small side cramp. I dialed back a bit, knowing that I “only” needed to average around 4:45/km to run 48 minutes. I caught up with F just after the 2km marker, and we ran together until 6km. Running together helped both of us, especially as we realized we’d gone out a bit too fast and had to slow down for the 5th kilometer (5:10).

At 6km, I felt more sprightly than F so started pulling ahead. I managed the next two kilometers just under 5:00 each — the typical mid-race slump — before hitting the third lap and finally feeling like the end was starting to be in sight. Passing Cookie Monster for the last time (yes, there was a marshal dressed in a Cookie Monster costume), I pressed on past the fountain and around towards the zoo (hello, dromedaries!). By the final straightaway, I didn’t have much left for a kick but managed to finish in 48:03 (chip time) — right around where I’d hoped to be. I was 118th/323 and the 26th woman of 122. F came in just over a minute behind me, also under 50:00. Overall, I’m pleased with how the race went and am glad to see my fitness improving.

I like these Regent’s Park 10k races in part because the 3-lap course passing through the finish line helps you divide the race into thirds. I attempted to evenly pace the race by laps. That didn’t go quite to plan, with 15:31, 16:49, and 15:39 laps (there’s that mid-race slump again), but it’s something to aim for. Although some people think the course is too slippery and narrow at points, I quite like running in Regent’s Park and taking in the sights of ducks, dogs, and greenery while running along. Always a fun morning out.


 

 

Race Recap: Jubilee Hall Trust 10k, Hampstead Heath

Ah, Hampstead Heath, you are one of my absolute favorite places in London. Being on the Heath is like being in a different world; you can forget that you live in a metropolis of 8 million+ people. Sheer bliss.

View from Parliament Hill in July 2016.

View from Parliament Hill in July 2016.

And in this case, a bit of healthy pain to go with that bliss. F and I tromped over to Parliament Hill on a gray and windy Saturday morning for the Jubilee Hall Trust “Run for your life” 10k trail race. J ran it last year and convinced me to sign up, then had to miss it due to another commitment, so F was able to run in her place. The group of 100-odd 10k runners had a low-key feel, with only a handful of us wearing club jerseys. It’s nice to run a race with a lot of “normal” runners from the community sometimes — a bit like the Crouch End 10k.

Pre-race

Pre-race

The course started at the bottom of Parliament Hill, near the athletics track. One of the race marshals led a remarkably effective 5-minute warmup just before the start; it did more to warm us up than the slow 4-minute jog F and I took. Then we were off for two 5km laps of Parliament Hill. (Side note: a few of us only had 9.3km on our Garmins after the race, so we’re not sure it was a full 10km long.) Distance discrepancies aside, it was a tough course: undulating, uneven terrain — mostly trails — up and around the Heath. Luckily the ground was dry, and the cool, breezy weather was actually welcome once we got going.

jubileehalltrust10k-pace

As you can see from my splits, the hills definitely affected the pace. F and I had agreed to run the first 7-8km together — it’s great to have a partner you can be active with! — and then if one of us was feeling good towards the end, (s)he could pick it up. That ended up being F, as I felt pretty knackered after about 7km; I managed to pick my pace up for the last kilometer or so, but it wasn’t quite enough to catch him!

Overall, I’m pleased with my run (50:18) and was happy to treat the race as: 1) a way to spend time with F after a busy week, 2) my “long” run for the week, 3) good general training, and 4) a preview to cross country season! Running on the Heath is one of the great joys of living in north London, and it was F’s first time doing so, which made it extra special to look around and take in the woodland beauty.


 

Race Recap: Middlesex 10k 2016

It’s September and the transition from summer training to autumn racing has begun (can’t you hear the call of the cross country cowbell?). It kicked off this weekend with one of my favorite London road races, the Middlesex 10k, in one of my favorite locations, Victoria Park. Conditions were almost ideal for a road race: around 68F/20C and cloudy with a breeze.

As usual, droves of Heathsiders and other club runners turned out for this flat, fast, competitive race. I am just starting to get back into speed/interval training and longer runs after a fallow period (can “fallow” be applied to running?), so I had modest goals for this race: finish in around 50:00 and run at a comfortably hard pace that I could maintain for the whole 10 kilometers without completely bonking at the end. I’ve got a couple more 10k races coming up in the next month, so this race was a good way to see where my fitness currently stands.

Victoria Park (not on race day).

Victoria Park (in May or June, not on race day)

At 10:28am, runners crowded into the start area, someone gave a few inaudible announcements over a megaphone, we clapped, the starting gun went off abruptly, and about 250 somewhat surprised runners broke into a run.

After letting plenty of runners stream past me, including J and C, I settled into a comfortable pace and greeted fellow Heathsider A as he ran up alongside me. We spent the first kilometer or so catching up on race goals and recent training, and I was pleasantly surprised to go through 1km in 4:42. I told A not to hang back for me and he pulled ahead, leaving me more or less on my own for the rest of the first lap. I told myself to keep running steadily and not get carried away chasing people in the first third of the race. My second kilometer was 5:07 but I was still on track to run around 50:00.

I caught up with A again around the 4km marker and we ran together for the second lap of the race, keeping each other going and marveling at the fast lads lapping us on their way to the finish. We hit 5km in about 25:30, a bit off our goal pace, but I had planned to run primarily by feel rather than time so wasn’t too bothered. A was chomping at the bit, so he pulled away at the beginning of the last lap. My pacing was a bit up and down — I blame it on the head/crosswind down the outside of the loop! — but I managed to pick it up for the last 1.5km or so and dip under 5:00 for the last kilometer.

Some (not all!) Heathsiders post-race. Photo credit: Jess W./Satu H.

Some (not all!) Heathsiders post race. Photo credit: Jess W./Satu H.

My official time was 50:49 (average 8:11/mile, 5:05/km) and I am pleased. Now I know that I can maintain almost 5:00 kilometers for 10k, despite not having done much speedwork in recent months. I feel ready to get back to the track as well as ramp up my long run distance; doing both of those should help get me back under 50:00 for a 10k and should whip me into shape for cross country season. Lots of Heathsiders ran good times — some PRs/PBs, too — and I shared around my banana bread as a well-deserved post-race treat.


Race Recap: 2016 YMCA North London / Crouch End 10k

My running has not been spectacular for the past 6-8 months. After a 5k PR/PB in September, life got busy and stressful. Rather than enjoying running as a stress reliever, as I always have, running became a struggle. Burnout? I don’t think so. Doing too much in all aspects of my life? Possibly. Anyway, I backed off the running for a while. Only in the past few months have I become consistent again, trying to get out for three runs a week without the pressure of track workouts or races. I wanted to start enjoying running again — and I am getting there! It helps to have supportive and understanding running friends. Here’s a recap of my first race since December.

Post race. Photo credit: Tom Hosking Photography (https://www.facebook.com/TomHoskingPhotography/)

Post race group of friendly Heathsiders. Photo credit: Tom Hosking Photography (https://www.facebook.com/TomHoskingPhotography/)

I last ran the YMCA North London / Crouch End 10k two years ago, on a miserably hot day, and marshaled last year on another hot day. Today’s weather was sunny but not too warm (~50F/10C) — much more pleasant for tackling the infamous hills around Ally Pally that make up part of the 2-lap course. Since I have not been doing any speedwork or long runs, my approach to today’s race was very much about using it as a training run and getting back into slightly longer distances. I set myself an achievable goal of finishing this year’s race under 1 hour. And it would’ve been silly not to take up the opportunity of running an organized race that starts less than a mile from home!

As always, the Crouch End 10k has a fantastic atmosphere. I loved arriving to see the crowd being led in the traditional aerobics warm up by an enthusiastic instructor. I found some fellow Heathsiders, congratulated them on recent marathon and half marathon times, and lined up for the start. In a way this is Heathside’s home race, so lots of club members were out running, marshaling, and supporting.

Aerobics warm up for the Crouch End 10k

Aerobics warm up for the Crouch End 10k

I’ll spare you the details of each kilometer, but it was fun to navigate the twists and turns of Crouch End neighborhoods with over 1,000 other runners. There is always so much support along the course, and this year was no different. I loved seeing lots of young people and families outside to cheer on the runners. It was great to be recognized by many of the marshals (most of them being fellow Heathside runners) and being egged on by shouts of, “Come on, Heathside!”, thanks to my club vest (“vest” is UK-speak for singlet or sleeveless top). The highlights for me were running across Ally Pally park — although there’s that sneaky gradual uphill section partway along — and running past the house blaring “YMCA” just before the 5k mark.

I went through 5k in a comfortable 27:33, so knew I could finish under an hour. My pace wasn’t fast but it was maintainable, so I kept chugging along and reminding myself that this was a training run and there was no pressure to race. It can be hard to hold back in a race situation, as the atmosphere and other runners can have you chomping at the bit, but I was happy to run along at my own pace and smile at the crowds, other runners, and beautiful weather. It was just great to be out celebrating fitness and life in the springtime!

I finished in 56:06, probably my slowest recorded 10k race, but I am okay with that. I am glad to have done it and gained the confidence that I can still run longer distances (I know, a 10k is no marathon, but distance is relative to the runner and his/her baseline). Now I can focus on getting some speed back and building up my long runs. Great job to all runners and especially Heathsiders! The race organisation was great and the marshaling was top notch.


Race Recap: Perivale 5, 2015 edition

Post-race. Photo credit: Bruce L. https://www.flickr.com/photos/76479355@N07/

Post-race. Photo credit: Bruce L. https://www.flickr.com/photos/76479355@N07/

I almost pulled out of this year’s Perivale 5 race at the last minute; work has been stressful and I haven’t been very keen on running in the past few weeks. But then I thought it would be nice to get out with my running friends for the low-key 5 mile race, so I baked some banana bread on Saturday and jumped into the car with Gabi, Caroline, and Sandra on Sunday morning. The weather was dull and grey with unseasonably warm temperatures and blustery wind.

The usual crowd of runners club and non huddled out of the wind in the Perivale track clubhouse until time forced us to run a few warmup laps. When it was time to race, Gabi and I decided to stick with the 40-minute pacer — dressed in a Santa suit, as were the other pacers — for the first couple of miles, as both of us were aiming to run under 40 minutes. We settled into a comfortable, just under 8:00/mile pace alongside a very trim Santa. My Garmin clocked 7:55 for the first mile — right on target. I stuck with Santa for the next mile, which was a slightly faster 7:44.

As we wended our way towards the halfway point and second loop of the course, I finally started to feel properly warmed up and began pulling away from 40-minute Santa. Running alone for much of the third mile, I managed to keep my pace even and clocked a slightly faster 7:42 third mile.

The fourth mile was the toughest: a long straightaway along a busy road with a headwind. Just keep running, you’ve got a good rhythm. Hands low. Entering the small park — by far the most interesting  part of the course — at mile 4, I was pleased to see 7:39 flash on my Garmin and an overall time of under 32:00. Okay, I know I’ll be under 40:00 but let’s see if I can squeeze in under 39:00, I thought.

Passing 35-minute Santa in the park — he was way off pace, poor thing — I swept past a couple of men as we emerged onto the track for the last lap. I love how this race finishes on a track; it feels a bit like home to me. I felt springy as I stepped my way around and had a decent kick to finish in 38:54 (7:47/mile pace), with a last mile of 7:08. A perfect negative-split race — but 1 second slower than last year! I ran comfortably hard but was glad not to overdo it; I haven’t had the desire to push so hard recently. Gabi also said we could definitely blame slower times on the wind!

Perivale 5 is always a well-organized event with good marshaling and a relaxed but competitive feel. Sandra, Caroline, and Gabi ran well, along with a few other Heathsiders who turned up.

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Race Recap: XC Met League #2 – Stevenage

Saturday 7 November saw the arrival of the second Start Fitness Met League Cross Country fixture of the season, in Stevenage. The course used to have a lovely section through the woods — many were dismayed to learn that this year the woods had been taken out (something about permissions for using the area and the woods getting too torn up by XC runners…what, us?!).

So this year the course at Stevenage was run solely around the undulating grassy field — two laps for the women and three for the men — with some snaking back and forth to keep things interesting. Although the women’s course was advertised at 5.8km (3.6mi), it ended up being 6.6km (4.1mi) according to my and others’ Garmin watches. I believe the men’s course was also longer than usual.

Post-race. Photo credit: Ken T.

Post-race. Photo credit: Ken T.

The most interesting part of the race had to have been the weather: windy, wet, but oddly warm for November. Proper cross country weather, some called it. There was plenty of mud to slog through and water to slosh into spikes, not to mention a brutal headwind over half the course. The Heathside ladies’ contingent stood shivering together after taking off our layers and waiting for the start, but once we started running it was quite warm.

The first bit of the course’s large lap had some ups and downs with muddy corners — spikes were a necessity — before it flattened out along the backside of the loop. When my Garmin ticked off 3km just as we finished the first lap, I knew the course would be longer than advertised. No matter, I thought, just keep running. I didn’t feel particularly energetic after a busy week with no running and not much to eat the evening before, so I didn’t push very hard but tried to run steadily and notched pretty consistent splits per kilometer: 4:42, 4:41, 4:32, 4:53, 4:43, and 4:20 pace for the last .6km to the finish. I came well back in the results, at 133rd of 218 women and the 27th of 37 Heathside ladies finishing, but am pleased and in retrospect enjoyed it.

We certainly looked a bit bedraggled and wet-rat-like after the race (see photo above), but we also felt tough and virtuous after braving the less-than-ideal conditions. Well done, Team Heathside!

Next up: Perivale 5 road race in early December

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Race Recap: VeloPark Team Relay Duathlon

The event: VeloPark Team Relay Duathlon

The task: each person of a 4-member team (all women, all men, or 2 of each) must run 2 miles, bike 6 miles, and run 1 mile before handing off their ankle chip to the next team member. Winners are determined by aggregate times.

The background: F is an avid cyclist and I’m more of a runner, so I thought it would be something fun we could do together. He and I formed a “mixed team” along with my fellow Heathside runner J and Hampstead Tri Club member N. As the weekend approached, I admit that I started to regret signing up for a race the morning after a chorus concert, but in the end I’m really glad we did it.

The recap: A group of us met in the not-quite-light morning to cycle down to the VeloPark, a 1-mile paved, outdoor loop in East London’s Lee Valley Olympic Park complex. Upon arrival, team captain J checked us in and handed out our colored, numbered, letter-coded stickers: we had to race in order of registration, which meant J went first, followed by me, F, and N. One sticker on the bike’s seat post, one on the front of the helmet, and bibs pinned on front and back of your shirt.

Once we settled our bikes in bay 11, we rushed over for the race briefing: run on the left, cycle on the right, pass on the right, no drafting. The competition looked stiff, as most people showed up with snazzy bikes and tri bars. I felt a bit silly with my Canyon “fitness bike” with a rack, but I’m much more familiar with its handling and shifting than my road bike so am glad I stuck with my gut feeling to ride it. Plus, F and I decided we were out to have fun, not to crush everyone in sight (although of course, the competitive instinct kicks in once you’re out on the course).

Shortly after 8:30am, the first runners were off! The course looked undulating, and I was glad I’d be running a couple of laps before cycling to get a feel for the curves and hills. J and G looked strong coming through the first lap. I downed a banana shortly after J got on the bike, knowing I had about half an hour before my turn.

The sun came out partway through J’s leg, which helped me warm up while skipping in place in the transition box. Before I knew it, J was coming in from her second run and putting the chip around my ankle. Off I went to run two 1-mile laps of the course. Use the downhills, I reminded myself as I leaned into the first descent. I was pleased with a first mile just over 7:00 and tried to keep up the pace for the second lap. It felt hard, but I managed to pass a few runners on the second lap and shouted encouragement to Heathsiders D and S, both already on their bike legs.

As I finished the second run lap, F and J were in our transition box to hand me my helmet, glasses, and bike — great team support — to send me off for 6 laps. One advantage of cycling in my running shoes was that I could run my bike to the mount line much more easily than those in cycling shoes with cleats. It felt good to be cycling after a hard two miles of running, although I did have 6 laps ahead of me. Use the downhills, I again told myself. Once I figured out how to negotiate the tricky corners and the long hill, I settled into a pretty steady pace of about 3:25/mile (lap). It helped to pick out riders ahead of me to try and pass — which I did. F and J shouted encouragement each time I went by the transition zone, and the marshals were equally encouraging.

I finished the 6-mile bike leg in about 20:45 and handed off my bike, helmet, and glasses to my teammates. Just one lap to run. Come on! Wow, running after cycling is hard…it felt like I was running through tar for most of the lap, but I somehow managed a respectable 7:14 mile before whipping off my chip and giving it to F.

The results: After J and me, F and N both had strong races, each of them making up a lot of time on their bike legs (16:48 & 17:59, respectively and including the bike-to-run transition) for our team. N’s fast running also helped, and surprisingly our mixed team, “Heels and Wheels,” came 3rd out of 14! None of us were expecting that, and it just goes to show that if you turn up you never know what might happen.

My overall official time was 43:09 with official splits as follows: Mile 1 Run 7:06; Mile 2 Run + Transition 7:36; Mile 1 Cycle 3:24.9; Mile 2 Cycle 3:23.4; Mile 3 Cycle 3:27; Mile 4 Cycle 3:25.7; Mile 5 Cycle 3:22.1; Mile 6 Cycle + Transition 3:53.8; 1 Mile Run + Chip Handover 7:29.1. My bike splits were faster than I anticipated, with a total of 20:56.9 for the 6 miles plus transition, and I’m pleased with my three miles of running just over 7:00/mile pace.

There was great camaraderie and team spirit among us North London clubs: there were all-Heathside ladies’ and mens’ teams alongside our mixed-club mixed team. The ladies team came second in their category and the men also had a strong race.

The team relay duathlon was my first multi-sport event, and while it did not make me any keener to do a triathlon, I could see myself doing more run-bike-runs in the future. The distance was short and sweet — manageable without having to do major training in either discipline, and painful but over quickly.

Next up: two cross country races in November. Stay tuned for the next race report!

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Race Recap: Return to Cross Country! Met League #1 (Claybury)

Ah, Autumn. Crisp, (ideally) sunny mornings, warmish days, and cool evenings. I love this time of year, as it evokes thoughts of warm, comforting vegetable dishes (sweet potatoes, squash, you know), sweet apple desserts, and of course cross country running! After taking part in a bunch of cross country (XC) races two years ago, I missed all of last season due to working full time while doing a DELTA course. Needless to say, my new spikes and I were keen to get back to the muddy, hilly trails. Here’s my recap of this season’s first Start Fitness Met League cross country race:

Heathside ladies out in full force (photo credit: Cathy J.)

Heathside ladies out in full force (photo credit: Cathy J.)

The first Met League XC race took place at Claybury Park in north London. Two years ago, I ran in regular running shoes (or “trainers” for you UK readers) on what I recalled to be quite a muddy afternoon. The course was much drier this year, so some people even opted to keep their trainers on, but I was excited to don my spikes — and am glad I did.

One could only describe the Claybury course as undulating. There’s one long, steep uphill in the woods that we had to tackle twice — the downhill is equally as steep, and uneven enough to merit caution while descending. As you can see from my splits below (click the image to enlarge), the kilometers including the steep hill were my slowest two of the race.

ClayburyXCsplits-10.10.15

The start of the race was much too crowded: a mass of women running downhill through a narrow passage between the trees. There was a good deal of jostling and trying not to step on other runners. After the first half kilometer or so, though, the field spread out enough to settle into a consistent pace.

Blurry me in the foreground (photo credit: Dulce)

Blurry me in the foreground (photo credit: Dulce)

I wasn’t sure what to expect from my body after racing twice in the past few weeks, but the change of terrain and atmosphere seemed to be good and I was pleased with my pace throughout. I ended up alternating leading and chasing another Heathside runner for the second half of the race; she would bound effortlessly up the hills and I would catch up with her on the flat sections. We used great teamwork in the last couple of kilometers to gain on non-Heathsiders and she encouraged me up the last hill to the finish, where she just edged me out. I was pleased with my time of 27:03 (7:15/mi or 4:31/km pace) for the 6km/3.73mi course and felt good. My ankles needs to get used to running in spikes again, though!

Loads of Heathsiders turned up to run for the club; I think at least 30 women and even more men came out. Everyone ran well, and in cross country each person scores points, so the more that show up the more points we take away from other teams! I was 83rd out of 198 ladies but just missed out on scoring for Heathside’s C team because so many fast women came out to run. I’m already looking forward to the next XC outing.

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