The Runbetweeners Review 2017

totp_logo_1998-svg

 

Wow that was faster than a quick spin around parkrun – 2017, over in a flash. Another good year for both of us both on and off the road with pbs, great races, running abroad and new friends made. So before we start setting out goals at the beginning of a new year it’s that Oscar-esque moment that races up and down the land have been waiting for: the now annual Runbetweeners pick of the best races around in 2017.

 

Prior to the glittery prizes being handed out (there are none before anyone contacts us) we both agree that this years major highlight has been the real establishment of The Runbetweeners running group in the south side of Glasgow – to such an extent that we’ve now both been ‘spotted’ on at least two occasions. In true Ant and Dec fashion though it’s clear some of you are still not sure which one’s The Boy and which one is Kenny. The best ‘spot’ was definitely as we cheered on the Stirling Marathon and two runners after a few double takes gave us a shout of ‘it’s definitely them. It’s The Runbetweeners. The most handsome runners in the south side of Glasgow’. We might have added the ‘most handsome’ bit in case the shouter is reading this ๐Ÿ™‚

 

Anyway back to the group, we are delighted that our numbers continue to grow and many of our members are taking on new and exciting personal challenges. We have had great times together with monthly trips to taste some of the best cakes the central belt has to offer, often with a sideshow of a parkrun or charity 5k.

 

Unbelievably, we were shortlisted for JogScotland Group of the Year towards the end of 2017. We had a great night at the Scottish Athletics Awards with an impressive 30 members in attendance and although we did not win the main prize it was a huge honour to even be considered and to rub shoulders with the great and the good including Callum Hawkins, Laura Muir and Sammi Kinghorn.

 

This blog though is about the races we most enjoyed in 2017 and ones we’d encourage you to look out for in 2018. Hope you enjoy and let us know if you agree or have your own favourites.

 

10. Sheffield Hallam parkrun

JA: I returned to Sheffield Hallam parkrun at the start of 2017 and was chuffed to be lining up alongside the incredible Jess Ennis! The run was a fun and fast one and the atmosphere was fantastic. It was also nice to have a chat with Paul Sinton-Hewitt himself at the end of the run and to discuss the experiences that I have had as part of the team at Rouken Glen Junior parkrun

https://therunbetweeners.wordpress.com/2017/02/07/running-with-an-olympic-legend/

 

9. ย The Jimmy Irvine

KT: A great run for both of us. I loved the undulating, lapped course around Bellahouston Park. This one makes the Top 10 for me as I am convinced it’s one of my best ever race performances. A day when I felt good, ran hard and secured a massive pb.

https://therunbetweeners.wordpress.com/2017/11/13/the-jimmy-irvine-10k/

 

8. Tom Scott 10 Miler

KT: This was my first shot at the 10 mile distance and another cracking day when everything just seemed to click. I felt strong throughout and was able to reel in a number of runners on the small inclines in the second half of the route. This was a key race in my build up to London and showed I was coming out of winter training in good shape for the new season. A real confidence builder.

https://therunbetweeners.wordpress.com/2017/04/06/tom-scott-road-race-10-miler/

 

7. Cowal Hill Race

KT: This is a proper race. A real traditional no-frills event. Cheap to enter with a small field of runners it is a tough uphill slog followed by a sprint to the finish. With beers and food on tap and free entry to The Cowal Games at the end this one has everything you would want. I love going back to Dunoon to catch up with the guys in the Hill Runners and was pleased to finish so high up the field.

https://therunbetweeners.wordpress.com/2017/08/26/cowal-hill-race/

 

6. Moira’s Run

JA/KT: This was a great day out with The Runbetweeners and a brilliantly appropriate race for our club. The sun always shines on Moira’s run with the race itself taking second place to the wonderfully happy atmosphere that engulfs the park. Great to see so many familiar faces and a brilliant effort by all of The Runbetweeners on a very tough course.

https://therunbetweeners.wordpress.com/2017/11/16/moiras-run-5k/

 

5. Bellahouston Harriers Time Trial

JA: The Harriers Time Trials this year were all fantastic and the July event was a particular favourite of mine this year. The cheap entry cost, enthusiastic turnout and fantastic post-run soup always make this a good experience but this event was also my first time at dipping below 10minutes which had been a big barrier on the horizon for a while. Loved it!

https://therunbetweeners.wordpress.com/2017/07/09/bellahouston-harriers-2m-time-trial/

 

4. Run Mhor Half Marathon

KT: I loved the scenery, the climbs and the race with this one being a battle to hold on to position from the start for me. With the right amount of road, trail and challenge this suited me to a tea. I was pleased to run so quickly on a very tough course following a reasonable break after the London Marathon. The food and drink at the end didn’t interest me in the slightest or have any bearing on my decision to rank this one so highly ๐Ÿ™‚

JA: As Kenny has mentioned, the stunning location of this run made it a fantastic experience and the climb at the end, whilst horrific during the running, led to a particularly incredible view. Also, any race that ends with a free pint and a fish and chips van is going to be good with me!

https://therunbetweeners.wordpress.com/2017/06/25/run-mhor-2017-a-top-ten-route/

 

3. The Kyles 10 Miles

KT: Another race that seems to be blessed with guaranteed sunshine. This has become a must do event for our calendar for the last few years. I was again pleased with my run and a big course pb. Pleased to see so many familiar faces making the journey and hopefully more will make the trip this year.

JA: This was our third trip to the event and we have had a hat-trick of glorious weather. This was a big PB for the both of us and it was great to sit out in the sun after the race and enjoy a beer and a burger with a group of good pals.

https://therunbetweeners.wordpress.com/2017/09/10/kyles-10-miles-round-3/

 

2. The Coigach Half Marathon

KT: About as perfect an event as I could imagine making the 5 hour journey totally worth it. Incredible scenery, fantastic hospitality, a challenging route and brilliant post-race catering. If The Boy had made the journey this would definitely have been our race of the year. As it is it’s ranked as our highest place race in Scotland for 2017.

https://therunbetweeners.wordpress.com/2017/10/20/coigach-half-marathon/

 

1. London Marathon / Berlin Marathon

KT: I’ve never felt so comfortable in any race and knew I was on for a big pb at London this year. This is just a special race. The emotion, the support, the sights and the noise are overwhelming at times. I focused on enjoying the experience this time around after learning harsh lessons and having my butt kicked in previous marathons and managed a near 20 minute pb with plenty left in the tank for my next visit to the big smoke.

https://therunbetweeners.wordpress.com/2017/04/30/tips-for-first-time-marathoners-the-london-marathon-2017/

 

JA: The entire build up to this event was a fantastic experience and I loved having good mates (and a wife!) to prepare with in the weeks prior to the event. The weekend away was awesome and the race went perfectly to plan. Vicki and I both ran nice PBs and it was great to celebrate the run with our pals afterwards in Berlin.

https://therunbetweeners.wordpress.com/2017/11/15/a-very-late-summary-of-my-final-preparations-for-the-berlin-marathon/

 

 

A very late summary of my final preparations for the Berlin Marathon.

Since running the Berlin Marathon, several people have approached me to ask about the sudden halting of my training updates on here. I managed to write up my training reflections for the first few weeks of the block however these soon fizzled out when things got a little hectic at work. For now, the details will remain on the pages of my training diary but here is a quick summary of the final few weeks…

Training

Ticking off several key long runs containing chunky sections at Marathon Pace did wonders for my confidence and I found myself entering the taper period with my eyes fixed firmly on a PB. A particularly gruelling session took place three weeks prior to race day and is definitely one which I will repeat in future marathon endeavours. The session covered 24M and included 5 sets of 3M at Marathon Pace with 1M between each set at a pace roughly 45secs/mile slower. This was a tough workout but it never felt like I was out of control and this gave me a huge boost. We drove out to Paisley for this run and made use of the cycle path down to Lochwinnoch and back. This was ideal as we did not have to worry about traffic, hills or road crossings.

Taper

I took a fairly short taper and maintained a slightly higher mileage than in previous Marathon build-ups. This definitely helped me psychologically as I was running well and it was nice to be running comfortably on a regular basis in the lead up to the race. I also followed a similar eating plan to my Amsterdam Marathon effort of 2016 – if it isn’t broken, don’t try to fix it!ย  This meant that I spent three days doing a ‘carb-depletion’ phase at the start of the week and then followed this up with four days of ‘carb-loading’. On the day prior to the race I settled back into a regular (although still fairly carby) diet in order to avoid feeling bloated on race day. I know that there is a lot of debate regarding the effectiveness of ‘carb-depletion’ but it seems to have worked for me in the past so I’ll continue to do it.

Race Day

On the morning of the race, I woke up very early for breakfast. I have struggled in the past with stitches when eating late and have since found that eating 4hours before my marathon does the job and works for me. I went for my standard pre-marathon breakfast of porridge, banana and a coffee and then sipped an isotonic drink throughout the morning. I also had a small flapjack a couple of hours later just to keep hunger at bay.

The Result

I was over the moon with my results of 2:31:31 – a shade faster than I had been hoping for and a shiny new PB. I loved the route and will follow this brief summary up soon with a full review of the race itself.

The Road to Berlin: Week Four

Week Four: 31/07/17 – 06/08/17

Total Mileage: 53.7

Monday:         10x 1min on/1min off

Tuesday:         6M Recovery

Wednesday:  18M (10 Moderate)

Thursday:       6M Recovery

Friday:             8M Easy

Saturday:        REST

Sunday:           11M (7 Tempo) 

Reflections.

This week was spent pretty much entirely in Cyprus (I flew back to London on Saturday evening) which meant a slight shuffle of the sessions. I was worried about trying the do the Tempo run whilst away as I felt the heat would make it very difficult to hit the speed that I was aiming for. I therefore swapped this session with the long run which had been planned for the weekend. I also switched out Monday’s planned Hill Session as there were no hills available and so did a fast,flat interval session instead.

Monday was an a tough session in the morning heat and I definitely underestimated it. I got the session done but realised I would definitely need earlier starts from this point on. I also realised that I would need to ensure I had water for all of my runs. 

Tuesday was much more enjoyable as I was able to drop the pace and enjoy the beautiful scenery of the Salt Lake.  This also gave me a chance to scout out the first section of a route for tomorrow’s longer run. Felt good and had to make a real effort to hold the pace back towards the end of the run.

Wednesday was a session which I had been dreading. It would mean being out in the heat for a long time and there was also the very real possibility of me getting lost! I decided to get up before the sunrise and head out at 5:30am.  I also decided to break the run into sections which would enable me to re-fill my water bottle. I set off for the first 5M section at an easy pace and made sure that I consumed a full bottle of Gatorade during this loop. I then re-filled my bottle with cold water during a quick pit stop and headed back out the door. I gave myself one more mile of easy running to get back into a rhythm before hitting the 10M at Moderate pace (6:30/mile). I felt great and succeeded in holding this pace for the duration as I completed a full loop of Larnaca’s Salt Lake and headed back along the seafront. This faster section was followed with a couple of easy miles to bring the total distance to 18M.

Thursday and Friday were a nice dip back down to gentler paces and I was able to soak up the sun with a little less pressure. I felt good although I had a little tightness in the left calf, leading to a slight ache in the shin, after the 8M Easy run on Friday. I’ve been slacking on the stretching/foam rolling while away so will make an effort to get back on with this!

After a rest day on Saturday and a flight back to London, I headed out for a Tempo run on Sunday. I got a lift up to Kenley  Aerodrome for the session as I figured this would be nice and flat and traffic-free. Unfortunately I didn’t consider how windy it would be and this made it very tough to hit my target splits. I missed the goal pace by a few seconds per mile but this still felt like a decent session. It was a relief to get through the run with no aches in the shin or calf.

This was a good week of training and it was nice to get everything done without it eating into the holiday too much. The change of scenery was fantastic and it was great to be running in the heat before cooling off in the sea and enjoying my ‘recovery’ wth a book on the beach.

The Road to Berlin: Week Three

Week Three: 24/07/17 – 30/07/17

Total Mileage: 62.6

Monday:          PM: 6M Recovery

Tuesday:         AM: 8M Easy + Strides

Wednesday:   PM: Kilmaurs 5k Race

Thursday:       PM: 6M Recovery

Friday:             AM: 18M (10 Steady)

Saturday:        AM: 8M Recovery

Sunday:           AM: 8M Easy + Strides
Reflections.

This felt like another solid week. There was a slight shuffle around of my original plan due to a holiday in the Cypriot sun which would make fast running very difficult! With my flight to Larnaca departing on Saturday, I was advised to bring the long steady run forward to Friday. This meant that I could at least settle in to my first day of holiday with an ‘Easy’ run and not an 18 miler! The shuffle would mean fewer days recovery between race day and my long run but sometimes things just need to get done!

Monday and Tuesday were fine and  just ticked along feeling comfortable at the designated pace. I have been making an effort to do my strides properly during this marathon attempt as this is something that I have found easy to neglect in the past. I have found a decent stretch between two sets of lampposts on Tantallon Road which serve as reasonable markers of distance and these have worked effectively.

Coming into Wednesday’s race I was feeling confident. I had not been satisfied with my 5k time at Springburn parkrun a week and a half earlier and was keen to give myself a boost with a fast time. Secretly, I was hoping to challenge the 16minute barrier but, all things considered, I was happy enough to finish in 16:09. I felt much more comfortable than I had done previously and this gave me another indicator that things are moving in the right direction.

Thursday was all about recovery so it was a nice and simple recovery run into town to pick up some clothes for holiday (nothing like leaving things to the last minute!).

The long run on Friday was hard going and completely due to poor planning on my part. I had flown down to London to see family before my Cyprus flight an had planned on doing this run while there. The idea was to get 6 Easy miles under my belt before hitting 10 sub6 miles and then finishing up with a final 2 Easy.  In my memory ‘The Woldingham Run’ is a flat, traffic free loop which I could double up to get my 10 faster miles. I discovered mid-run however that, while it is indeed traffic-free, it is definitely not flat!! I had a quick re-shuffle of my route (which for someone with my sense of direction is always dangerous!) and managed to get things sorted. The run ended up being fine and I was glad to get it done.

Saturday morning was a straightforward recovery run before my lunchtime flight to Larnaca.

Sunday was my first run in Cyprus of the holiday and was pencilled in as 8M Easy + Strides. I found a map which suggested a that a footpath would take me all the way around the Salt Lake which is not far from where I am staying and which looked to have a fair few miles to it. I had no idea how suitable this ‘footpath’ would be for running, all I knew was that it would be hot. And so it was that at 7am the alarm went and I headed out the door with a (too big) bottle of water and a sense of adventure. Vicki was a also heading out for a few miles along the seafront – which as handy as I am sure a lot of partners would be less than impressed with a 7am alarm on the first morning of a holiday! The footpath was ideal but the heat was rising and was close to 30degrees even at this time. I will need an earlier start before my long run next week! For my strides I ran along a section of the newly pedestrianised seafront which was absolutely fantastic. The sun was rising over the ocean and I could smell the strong Greek Coffee from the roadside cafes. Post-run it was straight to the beach for a dip in the sea and a few hours of reading my new book (Stephen King – Dark Tower 1: The Gunslinger).

All in all this was a good week. I was pleased with my 5k performance and glad to get the long steady run done – besides, it is difficult to complain when your day consists of running in the sun, sipping Iced Coffee and eating Souvlaki. Magic.