Posts Tagged ‘Faversham 6 hour race’

Faversham 6hr race – preview

July 22, 2009

The Faversham 6hr race takes place around a 1044m circuit of rolling parkland.  The course record is 39 miles.  I think the record is a little on the low side due to the slight hill on each loop – a “slight hill” which will become a mountain after it has been climbed 60 times.

My goals are:

  • > 42 miles
  • place in top 3
  • beat existing course record

I don’t think I can win this as the list of competitors has a 2:20 marathoner who has run in a GB vest competing.  I’m not sure he has run an ultra yet – but that sort of pedigree will be hard to beat.  (Reckon I could have him over 12 – 24 hours though! 😉 )

In order to achieve this I am going to aim for 8 min miles with no walking breaks.  If this were another 12hr race, or longer, I would of course take walking breaks.  However, I’m going to take this as a bit of a test to see if I can hold 8:00 pace for 6hrs with no breaks.  If I can’t…. nothing has been lost.  I don’t need to win this.  It will just be treated as a great long run in the bank.

My fantastic brother, Nick, will be coming along to support and as a volunteer lap counter.  His presence will hopefully help me as much as it did in my last two ultras.

In order to maintain 8:00 pace I reckon I need to run each lap in about 5:13.

(8 min miles = 5 min km.  5 x 1.044 = 5.22.  60 secs x 0.22 = 13.2 seconds.)

In reality I expect my lap times to vary between about 5:05 to 5:30 – but hopefully the average will give me 8:00 pace overall.

And yes… I realise that 8 min miles will give me more than 42 miles.  In fact, if I maintain it… it will give me 45 miles which would be amazing.

60/8 x 6hrs = 45.

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Tapering

July 22, 2009

Tapering is the pits.  I have managed to get in 100 miles per week for the last three weeks – probably the most consistent 3 weeks of running I have ever managed.  That said, it was all easy, gentle, running with no speed work and just a couple of marathon paced faster sessions.

This week’s schedule looks a bit like this:

Mon: 6m easy

Tue: 5m easy am, 3m easy pm

Wed: 4m easy

Thu: 3m tempo (about 6:00 pace I think – this just to keep the legs turning over)

Fri: 3m easy

Sat: 6hr race

Sun: REST or 5m recovery jog (depending on legs).

Normally I would like a two week taper, but for this event (Faversham 6hr race on Sat 25 Jul) felt that due to the achilles problem I didn’t have enough miles in the legs to warrant the extra week off.  This tactic may pay off… or it may prove to have been stupid.

Anyway, I hate tapering.  Several things happen:

  • You feel sluggish, lethargic and a slob.
  • Phantom niggles and pains appear for no reason.
  • You spend too much time worrying about the race.

But, deep down, you know that your body is repairing itself and re-building to a stronger state following the hard training.  It is not the training that makes you stronger but the REST.

I know that, come Saturday, my legs should feel fresh (er) and I will be ready to race.  I hope.

I am also trying to get in as much sleep as possible.  When training hard I can usually only get about 6 hours per night due to early starts and erratic sleeping patterns from the children. Well, one of them anyway.  I feel that, whilst running 100mpw, I should really be trying to get 8 – 10 hrs per night – so this week is catch up time.

Next post will discuss my goals and race plan for Faversham.