Busy Week
Today I was marshal director for the Bourn to Run 10k. After weeks of meetings, ringing round for volunteers and chasing up favours from friends race day was upone me and I was up at 5.25am. We set out placing marshal station numbers, arrows, tape, spraying arrows in the ground, basically getting a maze of a course set up so runners can't get lost!
Once the course was set, met the marshals at race HQ and handed out bibs, job sheets & walkie talkies. Briefed each marshal and made sure they knew exactly what they were doing and knew where they were going. We were lucky to have 20 cadets turn up and help so they ran the car parks nicely and some of the more sparse points on the course. Most of the locals have done the race for the last 2 years so they knew the route inside out.
Nightmare before the start as the highways company didn't come to do the road closures until about 5 minutes before the off. Then it was just dealing with arsey locals trying to get through the road blocks!
Race went without a hitch. Runners all got round and noone got lost or died on route! Chip timing company had a problem getting the results out but they are up now. At around midday, got back in the car and broke the course down by 1pm - absolutely shattered!
So, training this week. Monday got 5 & 5 easy in for a standard 10. Felt ok after Sundays 16.
Tuesday went to the track to do 4 x 1000m. Took it pretty easy, wasn't struggling cardio wise just not used to running quick. Off around 2 mins rest did 3.19, 3.23, 3.18, 3.14.
Only problem was Wednesday morning my calves were totaly trashed. Managed to get 7 miles in but very slow.
Thursday my calves were just screaming so hasd to bin the day off. Was pretty tired but think it was just the legs.
Friday, got an early 16.5 in with Stevie B. Another nice route and after starting 8.50, 7.50 ran sub 7.30's for the next 14. Good to get the long ones in the bag! Friday night was in the piss, out in Cambridge till 2.30 am. Not a good idea!
Saturday was family day. Absolutely no chance of getting a run in after having a lie in!
Sunday - race day - well organising race day !! Got 8 in tonight after a really knackering day.
So 47.1 miles for the week @ 7.31/mm. Not ideal, below par on miles but off 5 days running it's not awful. Glad to get the 2 key runs in - one long and one track but just feel my legs aren't ready for the track yet. Clearly - lol.
Frostbite next Sunday, will try and get some volume in before then and ease up. No speed but will maybe get some tempo work done at some stage.
Once the course was set, met the marshals at race HQ and handed out bibs, job sheets & walkie talkies. Briefed each marshal and made sure they knew exactly what they were doing and knew where they were going. We were lucky to have 20 cadets turn up and help so they ran the car parks nicely and some of the more sparse points on the course. Most of the locals have done the race for the last 2 years so they knew the route inside out.
Nightmare before the start as the highways company didn't come to do the road closures until about 5 minutes before the off. Then it was just dealing with arsey locals trying to get through the road blocks!
Race went without a hitch. Runners all got round and noone got lost or died on route! Chip timing company had a problem getting the results out but they are up now. At around midday, got back in the car and broke the course down by 1pm - absolutely shattered!
So, training this week. Monday got 5 & 5 easy in for a standard 10. Felt ok after Sundays 16.
Tuesday went to the track to do 4 x 1000m. Took it pretty easy, wasn't struggling cardio wise just not used to running quick. Off around 2 mins rest did 3.19, 3.23, 3.18, 3.14.
Only problem was Wednesday morning my calves were totaly trashed. Managed to get 7 miles in but very slow.
Thursday my calves were just screaming so hasd to bin the day off. Was pretty tired but think it was just the legs.
Friday, got an early 16.5 in with Stevie B. Another nice route and after starting 8.50, 7.50 ran sub 7.30's for the next 14. Good to get the long ones in the bag! Friday night was in the piss, out in Cambridge till 2.30 am. Not a good idea!
Saturday was family day. Absolutely no chance of getting a run in after having a lie in!
Sunday - race day - well organising race day !! Got 8 in tonight after a really knackering day.
So 47.1 miles for the week @ 7.31/mm. Not ideal, below par on miles but off 5 days running it's not awful. Glad to get the 2 key runs in - one long and one track but just feel my legs aren't ready for the track yet. Clearly - lol.
Frostbite next Sunday, will try and get some volume in before then and ease up. No speed but will maybe get some tempo work done at some stage.
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