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!

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YMCA North London / Crouch End 10k – 2017 edition

Another May is here: time for the annual (26th, to be exact) YMCA North London Fun Run & Festival, featuring the Crouch End 10k road race. I’ve taken part in this great local event for the past few years: I’ve run (2014 — it was so hot), marshaled (2015), run (last year — slowly), and run again this year. Here’s my recap of the 2017 race:

I arrived in Priory Park — a very short jog from home — as the traditional aerobics warmup was beginning. I didn’t join in, but wandered around finding fellow Heathsiders to chat with, while swinging my arms and shaking my legs out to loosen things up. This year was warmer than last year but not as hot as 2014. The weather was partly sunny — I’m glad I wore my sunglasses, as the sun got strong on the second lap — and about 59F/15C with a light breeze. Not quite perfect running conditions, but not too bad considering what it could have been like.

Traditional photo of the aerobics warmup. Pretty sure I got almost the exact same shot last year.

I have finally started to feel properly fit again after my longish layoff over the Christmas holidays: I’ve done a number of “long” (it’s all relative) 11-12km runs in the past month or two, though speedwork has been lacking. I did return to the track the other week for the first time in a while and hope to make it a more regular occurrence throughout the rest of the spring and summer. All of that is a long-winded way of saying I’m in pretty-good-but-not-PB-shape. My goal for this year’s Crouch End 10k was to run under 50 minutes, with an ideal time of around 48 minutes.

My rough plan for the race was to run the first 5km steady, between 24 and 25 minutes, then negative split (run a faster second half) with whatever I had left. I knew the first kilometer might be quick with the excitement of the start and getting swept along in the flow of runners, so I allowed for that and decided to settle into a steadier pace once the pack thinned out. I’ve been throwing kilometer surges into my longer runs, so I also knew that I could finish strong with a fast final kilometer.

The race went more or less to plan. I ran alongside a fellow Heathsider for part of the first kilometer, and was pleased to go through 1km in 4:42. I was surprised that my second kilometer was even quicker, at 4:36, although looking at the elevation profile it was slightly net downhill. Alun caught me up around then; we had a brief chat about goal times and then he sped ahead.

Photo credit: Maz St H.

After the slog uphill, we descended into Ally Pally park and along the newly paved section that was lined with cheering families. This bit is sneakily uphill — I’m glad I re-read my previous race recaps before running this year, as they reminded me of that fact. We wheeled down and around onto Priory Road, where I gave a wave to Chris, a fellow CEFC singer who was spectating (there were a few other singers running — or is it “running singers”?).

Marc Gardner photography: Adult 10K &emdash; IMG_6576

Photo credit: Marc Gardner Photography.

Passing my favorite part of the course — the group blasting “YMCA” — around halfway gave me a boost: I went through 5km in 24:15, right around my target. My 6th kilometer was also quick (4:40), which allowed me to ease off a bit going up the big hill for the second time. When I entered Ally Pally park again with 2km to go, I spotted Caroline up ahead and made it my goal to catch her (sorry, Caroline, I can’t help it!). I was definitely struggling by this point but dug in and repeated my mantra: I’m strong, I’m healthy, and I’m fit. If I could get to 9km, I could pick it up for one more kilometer.

Marc Gardner photography: Adult 10K &emdash; IMG_7187

Believe it or not, I am actually running in this photo! Photo credit: Marc Gardner Photography.

So that’s what I did. As soon as I got onto Priory Road for the final straight before curving back into the park, I lifted my knees, pumped my arms, and turned it up a notch. Perhaps it was a bit early, but I stayed strong and even had a bit left for a brief kick to the finish, pipping a couple of guys right before the line. I finished in a gun time of 48:08 and chip time of 48:02 (I’m going with the chip time — that’s 4:49/km or 7:45/mile pace). I was the 32nd woman out of 472 and finished 243rd out of 1,100 runners. I’m really pleased with my time — it’s just about what I expected I could do based on my current fitness levels, and it’s my quickest time on this course. Can’t complain about that!

For you stat nerds out there interested in my splits. It’s not the best course for even pacing. Click to enlarge.

The 3rd and 7th kilometers (6.5-7.5km, to be exact) are the hardest in this race, heading uphill parallel to the train tracks and past Alexandra Palace Station. Those were my slowest splits of the race — hard on the second lap, when my energy levels naturally dip around 7km. It helped to have a woman in a Trent Park vest in my sights for a large part of the race, and we flip flopped a couple of times. It’s always nice to have another runner to keep an eye on, and there were plenty of other Heathsiders around to encourage as they passed me or as I passed them.

The Crouch End 10k course is notorious for its difficulty. I don’t think I’ve ever heard a single runner say they actually enjoy the twists, turns, and hills. At least it gives us something to bond over! And the odd bollard, sharp turn, and cutting on and off the pavement certainly keep you on your toes. The support around the course can’t be beat, and it’s always great to have loads of Heathsiders marshaling, too, for that extra special personalized support of “Come on, Heathside” and “Go, Tammela”!


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: 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: Middlesex 10k 2015

‘Twas a crisp, sunny morning in early October, as club runners turned out in droves to run the Middlesex 10k in Victoria Park (one of my favorite London road race locations). I’d forgotten what a competitive race this was — it serves as the Middlesex County road race championships, so lots of fast runners show up hoping to nab a medal.

I had no such hopes, but set my personal goal at a somewhat ambitious 45:00. Since I ran a big 5k PB a week and a half ago and felt on the edge of a cold all week, I wasn’t too bothered about trying to gun for a PR/PB in this race. 45:00 would be quite close to my PB from this past April, so I knew it might be a stretch. In terms of pacing, I was aiming to run relatively consistent splits as close to 4:30/km as possible until the last couple of kilometers, when I planned to push to the finish.

Things were going well as J and I settled into a nice pace together. A 4:17 first kilometer before we settled into just over 4:30/km for the next few. An annoying boy around 3km threw us off by dancing around in front of runners before stopping right in our path — I barely squeezed past him while Jo had to dodge at the last second; we both yelled at him (I believe “idiot!” came out of my mouth) and alerted a marshal to the kid’s dangerous behavior.

J and I slowed a bit in the 5th kilometer and came through the 5k in 22:50. That was still on track to run under 46:00, so I was fine with it but knew I’d have to dig in and try to pick up the pace in the second half of the race. The next kilometer was a quicker 4:31 before I started to pull away from J as we approached the last lap. Perhaps I picked it up a bit too much, as my 7th and 8th kilometers were 4:23 and 4:43 respectively…oops! Probably should’ve tried to split the difference and stick to 4:30s. With 2 kilometers to go, I started pushing towards the finish. Things went well until 500m to go, when I suddenly felt like I had hardly anything left. I was able to fend off a runner behind me for the finish, but I didn’t have much kick.

My final time was 45:37 (average pace 7:20/mi, 4:33/km), good for 208th/292 overall and 36th of 79 women (told you it was a competitive race). I’m pleased, as it’s my second fastest 10k time to date. What did I learn from this race? I definitely need more practice pacing 10ks.

Middlesex10k-Oct2015-Splits

Moral of the story: 10k pacing is hard!

Heathside runners did well in the race, picking up quite a few of the Middlesex championships medals in various individual and team categories. S ran a big PB and J and C also ran well; we all enjoyed some smitten kitchen apple slab pie afterwards.

will run for pie

will run for pie

Up next: Cross country! I’ve got some snazzy new spikes and am excited to get back to the muddy hills after missing all of last season.

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Race Recap: Regent’s Park Summer 10k Series #1

It’s still bank holiday weekend. We’ve already ventured to central London for the National Gallery, ramen and amazing cinnamon buns; made Moroccan food and enjoyed it with friends; and done a bunch of nothing. Another great way to enjoy a long weekend is to get in some quality exercise — this time in the form of a race. There is a “summer” 10k series in Regent’s Park on the first Sunday of every month from April to September. I missed the races last summer but thought this weekend would be the perfect time to test my speed on the relatively flat and peaceful paths of Regent’s Park. Here’s my recap of the race:

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Going into this race, I knew I had a good chance of running a 10k PR/PB for the following reasons:

  1. My previous PR/PB was not actually that fast: 45:41 from 2013’s Middlesex 10k in flat Victoria Park. And that was really only my second 10k, so I knew I could improve on that time.
  2. Training has been going well. I haven’t been running crazy mileage, but I have finally been getting to the track consistently for Tuesday and the occasional Thursday speed workouts. Also, my recent long runs have all been over 10k, which gave me some confidence for running the distance.

I knew if I felt good I could pull off a PR/PB. Breaking 45:00 was my rough goal, with the more specific aim of 44:30. A 3-lap course meant that to break 45:00 I’d need to be under 15:00 for each lap.

I also changed my race strategy. In the past year or two, I’ve been going out a bit conservatively in races, building over the course of the distance and finishing faster. I think that was partly due to lack of confidence in my ability to hold a quick pace; the lack of confidence probably came from not doing as much speed work. But since getting my track legs back, I feel more confident at a faster pace, so I decided to go out pretty hard for this race and try to maintain it through to the end.

Generally, the strategy worked. My first kilometer was a quick 4:17 to wake me up before settling into a just-maintainable pace of slightly under 4:30/km. Of course, each kilometer fluctuated a bit. I was slightly slower through 5km — 22:15 — than I’d hoped to be, but I still knew I could run a PR/PB with that. I went through the second lap in 30:00 so had to pick it up to finish under 45:00.

My 5th and 8th kilometers were the slowest (4:37 and 4:39, respectively), but I dug in at 8km and gritted my teeth to 9km (4:29) before really pushing home in a 4:11 final kilometer. Man, that last kilometer felt long! An emerging side cramp didn’t help either; I hardly had any kick to the finish, but I did pass a guy just 10-15 meters before the line.

Final chip time: 44:44 for a new 10k (6.2mi) PR/PB! (Average pace: 4:28/km or 7:13/mile). I came 12th lady out of 165 and 80th overall of 381 finishers, so not too shabby there. I’m pleased to have run under 45:00 and know that I can — or should be able to — further improve on the time I ran today. It felt good to run a PR/PB for the first time in over a year.

The addition of a “new” (i.e., Gabi’s old) Garmin helped a lot with pacing. I made more little surges than I used to while racing, but that ultimately helped me hold a pretty consistent pace throughout and made sure I didn’t become too complacent:

RP10k-Apr2015-Splits

The race was well-organized and had a nice, low-key atmosphere with a reasonable but not too late start time of 9:30am. Not to mention that Regent’s Park is just lovely to run through. There were a handful of other Heathsiders racing — well done, all!

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Race Recap: 2014 Middlesex 10k, Victoria Park

…in which I run one of my slowest 10k races ever but am totally okay with it.

After my first full-time workweek while also doing a DELTA course, I wasn’t particularly keen on racing a 10k this weekend. My speedwork has been almost nonexistent since early summer, and I’ve been pleased to fit in two runs a week over the past month. But as I’d entered the race — and can’t pass up an opportunity to run in Victoria Park — I went along with the goal of taking it pretty easy.

I ran my 10k PR/PB in this race last year — it’s a big club race, tagged the Middlesex championships. I knew today wouldn’t be close to last year’s time, given my tiredness levels and low training volume. So strategy-wise, I decided to run comfortably for the first 5k and then pick the pace up if I felt okay. Treat it more like a slightly faster longish training run, I advised myself. Just enjoy running in this lovely park.

That’s exactly what I did.

Once the pack pulled away and thinned out after the start, I found myself running alongside a guy in a blue shirt (whom I hereafter shall refer to as “blue shirt”). Roughly aiming for under a 25:00 first 5k, I was pleased to go through the first kilometer in 4:49. The next one was even quicker, perhaps thanks to blue shirt’s nice pacing, but then he pulled away around 2.5k and I let him go. I ended up settling into just about a 5:00/km pace for the next few kilometers, going through the 5k in 25:02 — while getting lapped by the first six finishers, already on their third lap! Now start picking up the pace a little bit, Tamm. You’re tired but you can definitely finish under 50:00.

I didn’t want to push too hard until the last kilometer or two, but I tried to pick up my cadence for the rest of the second lap. That worked, as I was under 30:00 at 6k and under 35:00 at 7k. Great, just 3k to go. One lap. I was gaining on a few people, including a club-mate, who I passed just after 8k. Less than 10 minutes to go! I could see blue shirt up ahead and was closing the gap between us. Caught him at 9k (44:15 or so), and we ran alongside each other for a minute or two until I finally dropped him.

Pushing a bit down the final straight, but not kicking super hard, I ran through the chute and finished in 48:33 (7:49/mi pace; 4:51/km pace) — well towards the tail end of this competitive club race. But it was just what I needed to do: I was pleased to run under 50:00 and was glad I didn’t push so hard as to knock myself out for the rest of the day. Heathsiders were out in force today, and there were some great performances and big PBs all around. Well done, everyone! Perfect conditions — overcast, no wind, not too warm — certainly didn’t hurt.

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