Race Recap: Middlesex 10k, 2017 edition

Photo credit: Noelle O’R.

I can hardly believe this was my fifth year in a row running the Middlesex 10k in Victoria Park. Always a big draw for competitive club runners, this year’s event was no different, and loads of Heathsiders turned up for it. This race always feels like a harbinger of autumn, and it’s a great way to test the road legs before diving into cross country season. For variety’s sake, I’m changing up my usual race recap narrative format in favor of a snappy bullet-point version:

  • Background: I did a month or two of track workouts back in the early summer, but unfortunately got a bit too eager in early July and developed some plantar fasciitis. I had to stop doing speed work and start doing lots of calf stretching, foot rolling, and toe raising. Not being allowed to do track workouts meant I decided to refocus my efforts on building up my endurance base, and I’m pleased to have put in a few 13-15km long runs (“long” is relative, marathoners!) over the past month and a half. All of that is a long-winded way of saying I felt like I could run a pretty good Middlesex 10k but not a PR/PB. Which brings us to the next bullet point…
  • Goal: I decided on a goal time of 48:00. In the past year I’ve run a couple of 10k races in just over that time, and recent parkrun times have indicated that I could probably manage that in this race. I aimed to try and average 4:45/km to give myself a bit of wiggle room if I slowed down in the second half.
  • Weather: coolish (~60F/15C) and overcast (good) but very humid (not so good). A nice breeze while running (good).
  • The race: It went by in a bit of a blur and was relatively uneventful. I ran alongside Caroline for the first couple of kilometers, trailing Nilesh and Tom. I caught up with the latter two around 5km, which I went through in a pleasingly quick 23:38. Tom and I then stuck together for the entire second half of the race, alternating between running side-by-side and swapping small leads (he claims I pulled him along, but I think it was mutual). With a couple of kilometers to go, I knew we could make it under 48:00. At 9km and onto the final straight, we picked up the pace. I dug deep to push past another runner and even managed a bit of a kick to finish in 46:46 (7:32/mile, 4:40/km) – my fastest 10k since 2015!

Photo credit: Noelle O’R.

  • Fun facts:
    • I hadn’t run a 10k under 48:00 since 2015 (at this very race). I think the long runs have helped my endurance a lot, as I didn’t feel like I was struggling to complete the distance.
    • This was probably one of the most evenly-paced 10k races I’ve ever run. It helped massively to run with Tom for the second half. Thanks for the pacing, Tom!
    • As per tradition, I baked in exchange for a lift to the race. I made this Scandinavian almond cake, which got rave reviews and which has become part of my regular baking rotation (if my erratic baking can be called a “regular rotation” at all).

For me, this is remarkably even pacing.

And that concludes my recap of this year’s Middlesex 10k. A quick and efficient race, as usual, in one of my favourite London parks. Next up, hitting the trails and XC courses!


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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: 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: City v Wharf 5k & a PB!

Last month, one of my co-workers sent me a link to the City v Wharf 5k and said ‘We should run this!’ A Wednesday evening race in flat Victoria Park, on my way home from work? And a rare chance to run a timed 5k that isn’t a parkrun? Heck yes. This race is set up as a corporate challenge of sorts, pitting runners from companies in the City of London against those from companies in Canary Wharf. Our little charity isn’t really either, but the main office is on the Isle of Dogs, just hop across the Quay from Canary Wharf. We got three of our other fitness-minded co-workers to join us so we had enough for a team. Here’s what went down:

Post-race with running co-workers (photo courtesy of HP)

Post-race with running co-workers (photo courtesy of HP)

A lovely day — cool and partly sunny — dawned for the City v Wharf 5k in Victoria Park. The race was at 6pm, a slightly unusual running time for me, but I fueled well for lunch and packed a peanut butter and honey sandwich along with a banana for my pre-race snack. When we got to the race HQ, we dropped off our bags and were instructed to pick up our “City Runner” or “Wharf Runner” sweatbands — not a bad perk for the entry fee.

I wanted to use this chip-timed 5k as a test of my fitness and to see how close I could get to my PB from 2012. I have been getting to the track pretty consistently over the past month and have had some good longer runs in preparation for the Middlesex 10k next weekend, so a PB was not impossible to consider. As usual, I set myself two goals: a dream goal — run a PB — and a more conservative, achievable goal — run as close to 22:00 as possible and ideally under.

Since 5k races are over almost as soon as they begin, it’s good to have a race strategy. I recently read an article on Runner’s World about how professionals pace mid-distance track races: in the 1500m and 5000m, the first and last laps are almost always the fastest. I thought that could work well for a flat road 5k, so I decided to try and run the first kilometer fast, the middle three steady and more relaxed, and the last one fast. To run a PB I needed to run the first and last kilometers around 4:00 and the middle three at an average pace of 4:20/km.

The pacing strategy worked: I ran an almost perfect inverse pyramid of 4:04, 4:18, 4:30, 4:22, and 4:00 kilometers. I might have gone out too fast, as the 4:30 third kilometer was probably too slow, but it paid off in any case because I ran a PR/PB by 6 seconds! I stopped my Garmin at the finish exactly on my previous PB of 21:18, so it wasn’t until I got home and saw the official chip time results that I knew it was a PB. My official time was 21:12 (average pace of 4:14/km / 6:50/mile). I was the 13th woman of 260 and 146th of 801 runners overall. I am really pleased with the time and it proves that I am in good shape at the moment.

Two of my co-workers also ran PBs and the other two ran really well — one had a dramatic sprint finish with a guy from another company. The post-race food was unfortunately non-existent — just bowls of candy — but the atmosphere was great and it was fun to race on a weekday evening. Cycling home felt really easy after the effort I gave in the race.

Next up: Middlesex 10k in Victoria Park — a fast club race back in my favourite racing location!

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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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