10k is my nemesis distance. Too long to be short, too short to be long; it’s running kryptonite.
This is one reason why I haven’t attempted a 10k race since September 2011, the others being 2) pregnancy, c) wine.
On Sunday our friend Brian was staying for the weekend and we decided to run one of the Regent’s Park Summer 10k series - you can just turn up 15 minutes before the start, pay your £16, tie on your timing chip and off you go. Spontaneity is not usually my middle name, but in this case I think not booking in advance gave me some psychological advantages: I didn’t obsess about it beforehand, I didn’t really* train for it, and I didn’t have a pace in mind. There were no hopes to be dashed - I was just going to turn up, give it a go and see what happened.
What happened? Some flippin’ excellent things! I paced it sensibly, ran a negative split, and got a new pb of 43:04. Best of all, I didn’t even feel like death at the end so there is room for improvement.
Now that the race is over and I no longer need them, I have come up with some useful tips on how to run a 10k.
1. START SLOWLY
The Regent’s Park 10k is a 3 lap course, which I have previously found to be soul destroying, but this time I used it to my advantage. Rather than starting at maximum pace and trying in vain to get faster each lap, I started at a pace that felt way too slow and really did get faster each lap. Aiming for a 45 minute finish, I actually came in a lot quicker as I felt so good in the second and third laps.
2. STRUGGLING? SLOW DOWN
I wasn’t aiming for a pb so I tried a crazy thing: actually enjoying the race. Every time I started to feel uncomfortable in the lungs, legs or stomach, I slowed down a bit because I didn’t want to feel like that. Then, once I felt better, I found I sped back up to pace without really trying.
3. GET TACTICAL
The Regent’s Park course is billed as “flat”, but really it has a couple of slight inclines and declines which shouldn’t be ignored. If you try to run them all at the same pace, your perception of how hard you’re working gets skewed and you end up ruining yourself. Slow down a bit on every incline, and you will reap the rewards on the downhills.
4. SAVE IT FOR THE END
This is a version of 1. Pick a point at which you are willing to give it everything and save your heroics for then. I picked 8k, but it ended up being 9k, then really just the final straight. Things do even out in the end, though. I used to peg it for one lap, die in the second and end up jogging it in. How much better to end on a sprint finish in front of your husband and child?
Like any tips, these seem really obvious. But, given that I’ve managed 20 years of running without following them, I hope they’re worth sharing.
* Ok, I have done some training, but nothing specifically 10k focused other than two interval sessions during which I nearly threw up. (6 x 800m with 1.5 minute recoveries, pain fans)
Behold! Warrior woman, striding it home in 3hours 41 minutes at yesterday’s Milton Keynes Marathon, with a grazed knee but a big smile. How strong I look! How fresh!
I love this picture, taken by my sister who so brilliantly came to see me at the end of the race. I love it even though it is a massive lie.
The thing about a stadium finish, I discovered, is that it forces you to (MK) don your gameface and power home like Paula. This is a good thing, but the scene in the Arena, behind the stadium, was the true face of marathon running. Everywhere runners were prostrate in exhaustion and pain. The St John’s Ambulance medics were running out of chairs. There was a distinct whiff of vomit.
My sister and her boyfriend found me on one of the chairs having a piece of metal prised out of my knee. The St John’s medic was keen to know if it hurt. “Hurt?” I said, “compared to the race, no, it does not hurt. At all.”
I fell over at some point in the last six miles of the race. Where, I could not say. It was a bit embarrassing, spinning onto my back whilst cornering one of Milton Keynes’ 96,000 roundabouts, but my main feeling was one of relief not to be running for 10 seconds. That and appreciation for the blood now dripping down my leg. A war wound!
This race is an odd one. A city marathon that starts on empty dual carriageways, as if the zombie apocalypse had left only an army of runners on the streets, it then has a long succession of cycle paths with one child and his gran waving you on, before heading towards IKEA and ending up in a proper stadium. It has many out and backs – oh, so many out and backs – where you are cruelly faced with other runners who look better and faster and, most importantly, nearer the finish than you. In a mean piece of planning, most of the out and back sections are down and up the same hill.
This section destroyed my pacing. I wasn’t wearing headphones, so couldn’t hear the Strava lady giving splits and had to rely on my poor maths to work out mile times. I thought I was doing ok on 3:35 pace (and in fact I was) until I got overtaken by the 3:45 pacer group at 7 miles. This really threw me. I put in a couple of sub-8 minute miles over an uphill section. I shook off the 3:45 pacer but sweat was now stinging my eyes – it was too warm for heroics, and I would pay for them.
I enjoyed the race after the half-marathoners disappeared at 11 miles, but I knew pain was on the way. At 19 miles everything started to hurt: stomach, knees, quads, neck (neck?!). I promised myself to slow down but never never walk. Even on sharp underpass inclines (of which there were about 937) I ran the slowest I possibly could without walking. At one point I felt like the only person who wasn’t, it was really surprising, and I think the weather and course must have been to blame. I didn’t do it to prove anything to anyone, but because once I started walking I wouldn’t be able to start running again.
So, I went from 8:15 miles to 9:30 miles, but I made it home before that bloody 8:45 pacer.
On this day in 2013, I had a baby. 2 hours before she was thrown onto my chest in the operating theatre, I had my first sleep for 3 days: 30 minutes of epidural-induced bliss.
Before Martha arrived, I was not a big sleeper. Never had more than 7 hours a night. Didn’t do lie-ins. Always up early. Fond of a night out.
Now? Sleep – oh, sleep, is the holy grail. The answer to any question. The solution to every problem.
At the beginning sleep is plentiful but sporadic. You all fall asleep at random times, in short bursts like Ellen Macarthur. You feel like Olympians trying to do a decathlon in the dark wearing wellies. Team spirit gets you through - “we can do this!” you croak to your partner as you pass in the hallway at 3am, handing off the baby like a baton. You watch a lot of box sets.
Slowly, progress is made. The baby sleeps for longer in one go. Unfortunately this long sleep starts at odd times, usually in the middle of dinner, and once you realise it’s happening, it’s half-way through. “Bed!” you yelp, abandoning the washing up to the cats and failing to brush your teeth for a week. The moment your head hits the pillow you are asleep.
Then, just as everything is getting better, everything goes wrong. The long sleep starts well, and sometimes lasts a bit longer, but it is fickle, oh so fickle. One night in two weeks she will sleep through the night. You, on the other hand, will still wake up every two hours. All the other nights she will wake up at the drop of a phone, or the clink of a belt buckle. “Why can’t you get changed in the bathroom?”, you will hiss at each other. The TV, like everything else, is now a distraction from feeding. Box-sets remain unwatched, possibly forever.
Slowly, real progress is made. Only now you know better than to talk about it, even to each other. Slightly more rested, you realise how tired you actually are. You go back to work and pretend to be a normal person. You drink a lot of coffee, but never after lunch, because then you lie awake after a 3am wake-up and know you are up for the day.
Running helps, up to a point. When you’re a little bit tired, exercise makes you less tired. It also helps you sleep well.
Not marathon training, though.
If I have learned one thing in the last year it is this: marathon training when you’re getting no sleep is a stupid idea.
I realise, looking back on old photos, that I was a MASSIVE SLEEPER. All I did during my previous marathon training periods, or possibly my life in general, was NAP. I loved naps. I had no idea how much I loved naps until it wasn’t possible to have any. There are so many photos of me asleep – on benches, in the garden, on the sofa – that either my husband is a somnophiliac or I took a whole lot of naps.
Sleep is important for athletes, and non-athletes who happen to be runners of marathons. It’s well known that Kenyan runners just eat, run and sleep. I have found time for the first two during this marathon training (well, mostly the first to be honest), but the third? Not so much.
On Monday I’m running the Milton Keynes marathon and I am worried. I’ve done (most of) the miles, but I really haven’t had the rest. Will I be able to run at anything like my target pace over 26.2 miles (8mins 15 secs per mile)? Will I be able to get to the start on time given that there are no direct trains from London (grr)? But mostly, will I get a full night’s sleep beforehand?
I will let you know.
The Marathon Hunger has set in. I remember it vaguely from last time, but between then and now my body has been hopped up on fertility drugs, confused by pregnancy and baffled by breast feeding, so it has lost all sense of what normal hunger feels like.
On Friday I left the office at 12.30pm to work from home for the afternoon. On my way to the bus stop, I picked up a sandwich and some popcorn to eat at home as a Friday treat. Eating a shop-made sandwich at home is the height of decadence for a new parent.
By the time I got home I had eaten not only the sandwich and bag of popcorn, but also an entire baguette purchased at Waitrose on the Holloway Road, a supermarket I had no intension of visiting, and which involved crossing several roads to get to, then getting a different bus home. It pulled me in with its ‘aisles of wonder’ tractor beam. I wandered around in a food-fixated haze, unsure what would satisfy the intense need to stuff my face.
I felt so hungry, that afterwards I started to worry that I might be pregnant again, even though it is a medical impossibility. After eating the baguette, I still wasn’t full. Mitigating my gluttony shame, I can at least say that I did not also eat the cinnamon bun purchased in addition to the baguette. It stayed in the bread bin as a reminder of my secret carbohydrate festival until Sunday morning when I scoffed it after my long run.
I suspect some of this carb craving could be averted by eating more protein, but protein is expensive and bread is cheap as chips. And nuts are all very well, but only when covered in chocolate and packaged by Cadbury.
It’s the end of a long day and time to leave the office. You ate your lunch five hours ago. You haven’t drunk any water. It’s cold. It’s windy. It’s raining. It’s dark. You just want to get on the train and sleep, but you have to run home.
So why should you? Because the run-commute is the best run you’ll ever do!
It’s a multi-tasking genius of a run which gets you home and gets you fit; it ticks all the boxes without ticking off your partner or kids; it saves you money and it saves you time. You will never regret doing it, even if you arrive home drenched, freezing and exhausted, because as soon as you’ve showered you will have the rest of the evening to sit around and bask in the knowledge that you no longer have to get up and go out for a run.
I will admit that it is a pain working out what to pack in the mornings and remembering your sports bra and not forgetting to wear your trainers and making sure you have smart shoes at work and wearing a light jacket instead of a heavy coat and taking it all home again the next day. But it is all worth it.
I should really get a running rucksack.
Tonight I’m running 7 miles home, via Camden and Regents Park outer circle, and even though I’m molto exhausto, I expect to enjoy it approximately 100x more than last night’s 4 mile plod around Crouch End at 7.30pm. For after I’ve done it, I am going to eat chips and drink rosé on the sofa. So there.
When we were little, my dad was the King of Competitiveness. Racing us up the street, he would hang back until just before the kerb and then pull a Mo Farah and beat us to the pavement at the last minute. When playing cards, he always used his superior skill to trounce our measly efforts and, when he couldn’t, he cheated. He hated games of chance. “There’s no skill involved!”, he would moan, as our tiny hands won at snap.
I say all this with affection. Never has there been a lovelier man, but the thing that he loves most of all is to win. He used to have a duffel bag full of trophies which we occasionally emptied onto the bed, practising our Oscar acceptance speeches with the one for ‘G Flight Darts Champion, 1979′. The man had a trophy for every sport: football, cross-country, boxing, ice hockey (ice hockey!), squash, cricket. There was nothing he couldn’t win at.
I have inherited this competitiveness gene. My daughter is still too little for me to test it in full – about the same age as me in the photo – but I suspect my turn to cheat at Hungry Hippos may not be far off.
On the whole, I’m grateful. You say competitiveness; I say caring. For what is the point of playing a game of cards if you don’t care who wins? Non-competitive people make very dull playing companions. They forget who is dealing. “Who is next?”, they ask time and again, “what’s trumps?”, “oh, does that mean I win?”. ARgh.
Sometimes, though, I will admit that it is not a blessing. The desire to beat your personal best running times can be a great motivator, but it cannot be switched off. In Spring 2012 I ran a marathon in 3 hours 28 minutes. In Spring 2013 I had a baby. In Spring 2014 I’m running another marathon, and I have just had to accept that I should not attempt to better my best.
A small voice inside, even now, is still saying “really? Why not??!!”, but it must be ignored. On Saturday I ran what my training plan called a “half marathon race” and what in reality was a steady 13.1 miles. I completed it in 1h 43 minutes. Not bad, if you ignore the fact that it nearly killed me. The thought of doing that, at that speed, twice, is unimaginable. I could try it, but I would surely fail. If I tried to run the Milton Keynes marathon in 8 minute miles I could possibly manage 15, maybe 20 miles, before blowing up like a pulverised balloon at my daughter’s first birthday party. For the first time, my desire not to do this is stronger than my desire to win.
So, my new goal: finish in 3 hours 45 minutes and ENJOY THE RACE. Still a bit competitive, obviously. I’m not giving up who I am, after all.
Tuesday: 6 miles with 200m bursts
Thursday: 7 miles with hill reps
Friday: 4.5 miles easy
Saturday: 13.1 miles “race”
Sunday: 4 miles recovery run
Total: 34.5 miles
I love him.
If you haven’t read his book on running, then I am very jealous of you.
This interview with him from Runner’s World is inspirational, in that he’s just an ordinary runner, and possibly an ordinary person.
How, then, does he write such extra-ordinary books?
Could it be all the running?
I love him.