Vale Royal AC Runners

Hi Gang

Thought I would post a quick note to all the marathoners....

Anything between about 12 and 18 weeks of training is in the bank (depending on how long a build up you chose), the hard work is done...possibly the most over used phrase of the moment "the hays in the barn".  But its true.  There's nothing any of us can do now to get any fitter by April 25th (or sooner for Rob and anyone else doing one this weekend!), all we can do now is maintain what we have built and rest up so we get to the line fresh on race day.  Rest and recovery is what will get us the times now (im not saying dont get out of the door for the next 10 days, but take it easy and go shorter!)

Its a nice feeling knowing the training is done, and my miles drop radically now.  This week will be about 50% of my highest mileage week in the build up.  Aside from having more time on my hands to get things sorted for my trip home its was nice to feel good through my whole session this morning (and not be out there for hours!).  And this sunday I will only be out for 60mins...a long way short of the 2:30 that had almost become the norm!  I'm making the most of it, conserving for the big effort on the 25th.

Good luck to anyone racing this weekend, I'll be looking out for results on the website.  Gutted for Tommy in Blackpool, the marathon takes no prisoners, but all that training is in the bank for a good summer of racing once the hammy is recovered I'm sure.

So take it easy and I'll see you marathoners in the big city (at the V tree post race hopefully if not before)!! 

Nic

Hi All!

So I figured that it has been way too long since I last updated my blog…for those of you on facebook you are probably pretty much up to date, but for those of you who don’t then here it is…

The indoor season was pretty short-lived for me, starting with a couple of low key races here in Albuquerque in January to show me how out of shape I was after my foot surgery in December, followed by a 5k in Seattle in February to show I was making some progress and finishing up with the Conference Championships to score points for the team. 

The end of indoors made way for a decent block of training…racking up the miles and bashing out the sessions to finally feel in decent shape going in to the start of the outdoor season this past weekend.  The Stanford Invite is a HUGE meet over here for distance runners.  The 5 and 10ks are always stacked and with near perfect conditions in the late evening when these are run it makes for some super fast times.  Last year I somehow managed to get stuck in no mans land, and that combined with a couple of tears in my shin muscle lead to a 34.32 clocking.  This year I was going home with nothing over 34 minutes, it just wasn’t an option.  So 33.32 was a relief in a way!  A big PB and a ticket booked to Regionals (unless a freak event has 48 other runners in the West running under that time…which would have been top 10 in the NCAA lastyear from what I’m told!).  So it was pretty much job done.  10k was a breeze after the accumulation of miles and big sessions that I’ve put my body through over the past few weeks!!!

Now the focus is back on London (it never really waivered, but Stanford temporarily took my mind of it!).  There is just 2 big weeks of training left before I head into the taper…this week will be particularly savage after starting with the last 20miler this morning and by Sunday the week milometer will read somewhere around the 120 mark. Phew.

I only have one more race between now and London…a 5k at the Mt Sac Relays on 16th April, just 9 days out from London. At first I was adamant this was going to be too close, but now coming round to the idea that it could actually be a good addition to the final preparations.  As long as there are no problems going into the race, and I make sure I’m listening VERY carefully to my body and do all the good stuff to recover well post race then it’ll be a good way of making the pace at London feel slow!!!  Mt Sac is another huge distance running event in California, second only to Stanford…so I’m looking forward to the chance to do some serious damage to my 5k PB!

I’m looking forward to seeing all the marathoners in London,and catching up with the rest of the gang while I’m home for the week after the race.  Hope everyone’s preparation is going well…not long to go now so its all about staying healthy!!!

See you soon!

Hi All,

Bit of a report about todays race while im sat chilling in the hotel (Dads having a nap seems as he has had such a tough morning..)

So my day started at 3am when my alarm went off...breakfast, ready and out of the hotel on a shuttle to the course at 4:15.  obviously pitch black, and VERY cold.

My race actually started at 5:55am, not 6:15.  i found out yesterday that there was going to be an elite womens start instead of mixed with the men, pretty disappointing as part of the reason i chose vegas was so i could run in a mixed race to avoid the likelihood of getting stuck in no mans land.  instead a field of 12 of us started 20mins before the men...because they set a challenge, the battle of the sexes...whoever crosses the line first out of the 1st man and woman gets $10k bonus. 

so anyway, 5.55am (still dark and cold) and we were off.  i wont bore you with too many details...but basically first 10miles were decent, then between about 11 and 18 i didnt feel too great...pushing on on my own took its toll a bit especially on that section with a few undulations and a head wind to contend with in some places.  by the last U turn at about 19.5miles i was feeling good again and the last 6 or so miles were a little stronger. 

a little disappointed not to go under 2:40 yes (seems as i was aiming for 2:38) but i cant complain about a 2:42 which was basically a time trial...me against the clock.  and an 11minute PB isnt too shabby either!  so although theres obviously a hint of disappointment, in general im happy (and in decent shape post race...moving better than dad thats for sure!!!!).

thats it for now...thanks for all the well wishes via facebook or through dad.

see you all in a few weeks over xmas!

Nic

Nicky runs her best cross country of the season and the team perform

way above expectations :-

www.golobos.com/sports/c-xc/recaps/112309aaa.html

Ascension Island Mountain Race

It was sunday morning, due to start at 8am. Ascension timing meant it was actually about 8.15am. The race was open to the whole Island, there were competitors from the RAF, the US Air Force, locals and any other visitors on the Island at the time. There is a long standing tradition that the races is started by everyone dipping their hands in the turtle ponds on the beach in Georgetown. The turtle ponds are brick built enclosures on the beach, where turtles that had been caught were kept. The race is just over 7 miles, from sea level up to the top of Green Mountain, the highest point on the Island (870 m). I expected a few of the USAF and RAF to be tough competitors, but had no idea how the race would turn out. I had my eye on one chap, the favourite to win. He is from St Helena, and apparently competed in the marathon at the Commonwealth games (not sure what year). He was asked at the start what time he was expecting to win the race in, so the timers could get up to the finish before him. No one asked me! There are some pretty tough hills up to the mountain road, and some flatter sections. I was in second place all the way up to the mountain road, then gradually overtook the St Helenian guy. The mountain road is the toughest section, some places really steep, so the running turned into a very quick walk for parts of it. There was a guy on a quad bike following the race, taking photos and giving support. The race finished at the Dew Pond, on the summit of the mountain. Every finisher has to dip their hand in the water. The favourite to win came second, by 45 seconds. He congratulated me on my win, and said he was pleased not to have been beaten by another man. Apparently no female has ever won the race in all its history. Afterwards everyone gathered at one of the cottages on the mountain, we had drinks and food and waited for everyone to finish before the prizes were announced. There was a couple of hours to wait, so plenty of food and drink consumed during this time!

LIv.

In the Mountain West Conference Cross Country Championships, having her best run of the Cross Country season so far, Nicky showed that her high mileage Marathon training is starting to bring rewards as she took 3rd place  -

http://www.golobos.com/sports/c-xc/

http://www.golobos.com/sports/c-xc/recaps/103109aaa.html

See the action here :-

http://www.byucougars.com/cross_country/

Continuing her Cross Country season in the build up to the Las Vegas Marathon, in early December, Nicky finished in an excellent 51st position at the Pre Nationals on 17 October

http://www.golobos.com/sports/c-xc/recaps/101709aab.html 

http://www.flotrack.org/videos/coverage/view_video/234565-2009-brooks-isu-pre-nationals/204725-prenats-women-s-white-race

www.golobos.com/sports/c-xc/recaps/100209aab.html

Hello All!

Wow its been a long time since I sent an update (thanks for passing ahint along James!)...I forget that not everyone lives in the facebookworld to see the updates on there!!!

Anyway....lots has been happening here since I got back, some good,some not so good.  When I first got back I found out that my ferritin(iron) had gone low again, so my build up to full training was slowerthan planned.  It just meant that although I could still put in a lotof miles, I couldnt do too much in the way of sessions.  But after 3weeks another blood test showed that it had recovered to a good enoughlevel for me to hit the training 'properly' again. 

On the brighter side, I now have a new best friend called Hank.  He isa white Saturn L200, and he takes me to lots of fun places to run :o)unfortunately Dad has passed on his obsessive streak of having a cleancar...everyone tells me im obsessed as I think Im about the only personin America who washes their car with a bucket and sponge!!!  Hank looksgood though!

As most of you know I am training for a marathon in earlydecember...Las Vegas!  So Ive been racking up the miles over the pastmonth.  Im up to 18miles for my long run now, and I nailed that in 2:01today so things are starting to look up.  That rounded out a 108 mileweek for me!

Race wise I have only run 1 so far...down in southern New Mexico.  Itwas a low key race, and I had to combine it with 3x10mins of temporunning afterwards to put in a decent marathon training day.  the racedidnt go too well, but I wasnt in race shape at that point.  I stilldont think Im in great race form (at least not over 5k anyway!) but itsearly in the season and with 10 weeks til my marathon i dont want to besuper fit just yet.  Next race is this coming friday in Notre Dame,IN.  A flat, fast 5k round a golf course...definitely not ready forthis speedy one but will see what happens!!!

Only other exciting story I have for you is my first rattlesnakeencounter!  I was running in the foothills with one of the othergirls...I was in front as it was a narrow single file path...I stoppedsuddenly with an "Oh s**t"...as this 'stick' (that was only about 3ftaway from me treading on it) moved, lifted its head to look atme...hissed and rattled.  we promptly turned and ran the otherdirection.  not too sure who was least happy to see who, but I dontthink I would have won a fight with that guy.

Right, thats it for now...pretty long update this time as I hadntposted one for so long.  Will try and make it more regular if I can!

Hope all is good back home and your all training hard (and trying to keep my old man in check!)

TTFN :o)

We've made it!!!

We cycled the last 17 miles to john o'groats this morning and finished about 9.15ish.  We thane had a quick look round and took some photos. That makes 897 miles in total, so we didnt stray too far from the shortest route!

We then cycled back tp Wick and managed to catch midday train to inverness. Staying in the city centre tonight and heading to the airport early tomorrow.

The bikes have done us proud, we are the puncture proof plumbers! Not a burst or a leaky valve all trip!

Don't forget you can congratulate us at:  http://www.justgiving.com/lejog-bigmarkandgoffy