Over the hill

Half marathon in Leinfelden just south of Stuttgart with the first 1k in town, and the rest along a cycle path in a wooded valley. The course runs downhill for 10,2k to the turning point with a descent of 120m/394ft, then the same way back uphill but into a stadium round to the finish line. It was a 10am start, warm (24°C/75°F) with a light breeze.

My aim was to try and PR with a time of about 1:24, I planned to keep it comfortably hard downhill at about 3:55/k for the first 10k, then try and keep as close to 4/k back uphill.

1st 5k – 19:23, feeling good and comfortable, ignored all the runners blasting past me.

2nd 5k – 19:58, slower than I wanted, for downhill it was feeling hard.

3rd 5k – 20:48, uphill now, too much time lost already, I wanted to be sub 1hr at the 15k point. Now it was 1hr 9secs but I still thought I could still do it. Already starting to overtake plenty of runners that had gone out too fast, also encouraging to see hundreds of runners still going the other way to the turnaround.

4th 5k – 21:40, awful – really struggling now. I was part of a small group that had formed but it felt too slow and I took off in front of them with 2 following. I concentrated on reeling in each runner in front of me with success but I was slowing too much for my personal goal. My pacing was not steady, I would get it together and pickup for a while but then gradually slow down again. 18k down I felt really weary, each km marker now seemed to take forever to appear. 2k to go and I felt like I was on jelly legs, my breathing was loud and noisy and moaning. I just wanted it to end but back in town now, people clapping and shouting support, it helps.

Last 1,1k – 4:40, still poxy uphill I’m overtook twice here, yak, at last I drop into the stadium. One last big effort to try and catch the guy in front, I don’t, I finish 2 secs behind but it removed the danger of being overtook by the guy behind me.

Conclusion – the goal was realistic, strategy fine, the motivation was there and I fought as hard as I could on the day. I feel more trashed after this race than any other so far this year. This was my 2nd fastest ½ M time. Another day the 1:24 will fall, what I will consider now is to gap my races more to see if this makes a difference.

A.M. A low pressure front over Spain means the weather here this week is straight from the Sahara, complete with sand particles. It was very warm this morning, I just about managed a very short recovery jog, I'm weary and still hurting from yesterday's race. Total 5,1k in 27:58, av pace 5:29/k, 8:50/mi. Summer temps for the rest of the week. (in the 90s)

P.M. Evening jog with Johanne, same round as this morning, 5,1k in 28:47, av pace 5:39/k, 9:05/mi.

A.M. Still feeling pooped, so it was a nice slow run in the woods. My thoughts were still on my race, I'm in that self-analysis stage we all go through when things haven't gone to plan. Time to accept it, and forget it . What I have done is ditch the race leaflets within the next two week period. I have them all pinned up on my running board, they are like a tempting box of chocs to me. So many different races to choose from and sample. Total 12,1k in 1:00:53, av pace 5:02/k, 8:06/mi.

P.M. A slow run in the woods. Ran at 7pm when it was a little cooler but it was still 29C/84F. No probs for you Utah desert rats but for an Englaender it's a trifle warm. You can always spot English folk abroad in winter as we're the only ones wearing shorts. Total 10k in 51:13, av pace 5:08/k, 8:15/mi.

A.M. Easy pace hilly trail run, I felt tired after less than 6 hrs sleep so no great effort. Warm and sticky weather. Total 17,4k in 1:23:45, av pace 4:49/k, 7:45/mi.

Evening. A short trail jog. 6k in 31:08, av pace 5:11/k, 8:21/mi.

A.M. Easy pace run, the first 8k in the valley, then uphill for a couple of k to return back to town through the woods. Warm and humid, I sweated buckets and brought back an interesting fly collection plastered to me. Two beasties bit my legs in the woods which meant I could practise some Bavarian leg slapping dancing.  Total 21k in 1:37:13, av pace 4:38/k, 7:27/mi.

P.M. Short evening jog in the woods, Total 7,5k in 38:30. av pace 5:08/k. 8:16/mi.

A.M. Felt tired to start this morning. Med-long run in the woods linking a couple of routes together. One nice long downhill stretch where I kept a pace of 3:30/k going, then at about the 17k point I suddenly ran out of steam. Then it was a hard slog, I felt every remaining hill. I finished the circuit in 23k, then added a couple of k on back through the vineyards to make up my goal of 25k under 2 hrs. So, 25k in 1:57:36, av pace 4:42/k, 7:34/mi.

A.M. Slow-easy trail run just talking to the trees. Total 12,1k in 59:28, av pace 4:55/k.

P.M. A slow short evening jog. Total 5,5k in 28:21.