Over the hill

Bönnigheimer Stromberglauf

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Location:

Baden-Württemberg,Germany

Member Since:

Oct 29, 2007

Gender:

Male

Goal Type:

Age Division Winner

Running Accomplishments:

Started running in 2004.

PR's 

10k 37:44 Sülzbach May 08

Half 1:24:22 Bottwartal  Oct 06

Marathon: 3:06:18 Antalya Mar 08

Short-Term Running Goals:

Train consistently.  

Sub 37:30 10k

Finally break that longstanding 1/2M time

Run a sub 3:00 marathon.

Have a crack at a 5k, an uphill only race, a 50k.

Long-Term Running Goals:

2:55 marathon

37:00 10k

1:22 1/2 marathon

Place 1st in my age category.

Personal:

I'm a Brit living in a small town in the south west of Germany, on the edge of a nature park, the Schwäbisch-Fränkischer Wald. The landscape is very hilly with vineyards & orchards on the lower slopes merging into forest above. 42 years young, married since 1997 to my lovely wife.

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Race: Bönnigheimer Stromberglauf (6.2 Miles) 00:38:34, Place overall: 28, Place in age division: 4
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.006.200.006.20

A 10k local race on a bitter cold afternoon. The temperature was about freezing point and I was unsure what to wear for the race. I opted for shorts, long sleeve top and gloves, handing my warm overclothing to my wife just before the race start. It was a small handful of runners that wore shorts but once started I quickly warmed up and in the end rolled my sleeves up. The race was sponsered by a local wine producer and the start was from the winery. A fast course, pretty flat with 2 x 5k loops, the 1st km was narrow for the amount of runners and controlled the initial pace. Through town it took some tight turns with cobblestones underfoot, but there was a good loud band in the center to cheer us on. The timing was by bibchip, my first experience of this. Instead of a mat you ran through gates to give the start and finish time, the start reminded me of penned cattle waiting to run out into the field.

For the first time in a race I used my garmin to record the km splits which were: 3:49, 3:39, 3:37, 3:38, 3:59, 4:02, 3:56, 3:43, 3:48, 3:56. It was a certified 10k course, the garmin measured 10,1 with a last 100m of 3:43 pace. Looking at this I should have pushed harder in the middle kms and I would have wished for a faster last kick, I was just hanging on at the end with ragged breathing. This was a surprising result for me, I set myself up to PR in Oct on a flat 10k course, I tuned up and tapered and failed miserably, now in a workout race I've done far better than I anticipated. 

After the race I drank a couple of warm fruit teas in the finish area and  it started snowing.
My poor wife was chilled through, so we headed straight back home leaving the lure of free wine tasting, Bratwurst and Glühwein in the winery behind us. I've just found out the result now on Sunday afternoon.  There was a total of 569 runners for the 10k, I finished 28th overall, M40 4/88 and got a 2 sec PR. My one complaint from the race is they had 5k walkers that started 5 mins after the runners. This meant they were blocking the way in town on the 2nd loop. Why do they walk in clumps?

Comments
From Tom on Sun, Nov 18, 2007 at 10:37:56

Congratulations Ian on the great race and huge PR. I think you are certainly in shape already to destroy your short term goals and very likely go sub-3 for your next marathon. I think I'm still just a bit behind you in my training but I'm inspired by your recent improvements to keep plugging away.

From James W on Sun, Nov 18, 2007 at 11:03:15

Congrats on the PR, Ian! And in bone-chilling weather as well. I agree with Tom, you are on track to keep improving.

From Dale on Sun, Nov 18, 2007 at 17:43:05

Great race Ian. I feel your frustration about how races structure starts with walkers involved...it usually makes the latter parts difficult when you can least afford the O2 to call out warnings.

Sounds like you may have hit a small plateau during your last race, or just increased your fitness to a new level since then to get your PR. Whatever the case, enjoy it! Congrats.

Sorry you have to skip the Bratwurst and Gluhwein....those are almost the best parts!

From MichelleL on Sun, Nov 18, 2007 at 20:33:34

What a blazing time Ian! Congratulations on the PR. I am telling you, you are headed for a sub 3 hour marathon!

From Sasha Pachev on Mon, Nov 19, 2007 at 13:18:24

Good work! Your aerobic base training is starting to pay off. Taper helps very little in a 10 K, maybe 20-30 seconds if you do it right, and you will actually run slower than you would untapered if you do it wrong.

Out of curiosity - do you have a track anywhere near? If you do, try 800 meters all out some time after a thorough warm up just to see how much speed you've got right now.

From Jim on Mon, Nov 19, 2007 at 17:46:17

Great job on the race and the PR. I had a similar experience with a recent 10k where I approached it as a training run and then set a PR. Maybe there is something to this??

From Ian on Tue, Nov 20, 2007 at 14:02:41

Thanks for the comments, it's a good confidence boost.

Sasha - we have a school track in town I can use on the weekend. I'll give the 800 meters a go.

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