Why Do We Train?

A brief post this one, really a question that I sometimes ask myself - usually in the middle of a hard session or when I'm trying to motivate myself for a workout I really don't fancy.

For most of us there's no one simple answer, and the reasons can be as varied as anything else in life: It may be to improve performance, or hit a race target; it could be to lose weight, or perhaps even gain weight; we may want to increase self-esteem or gain confidence; maybe out of guilt, but maybe out of satisfaction; possibly to battle depression, possibly to make new friends; sometimes it's for fresh air, and sometimes it's to sweat out frustration... And on, and on, and on.

For me the main thing is probably the social aspect of training - some of the best quality time I have with friends is out on the bike or on a lovely cross country run - but there are also several other things from those I've suggested above that are hugely important factors too.

What I definitely know for sure though, it doesn't matter how little I fancy a training session, how tired I am, how rubbish I feel, I'm always glad I've done it afterwards!

Why do you work out and train? I don't think it really matters, so long as you can take something positive from it and help improve your quality of life.

If there are other reasons that you involve yourself in sport and activity, feel free to comment.

The impact of stretching on the performance and injury risk of long-distance runners

Article Review:

Impact of stretching on the performance and injury risk of long-distance runners

Claire Baxtera, Lars R. Mc Naughton, Andy Sparks, Lynda Nortona and David Bentleya

Research in Sports Medicine, 25:1, 78-90

http://www.tandfonline.com/doi/full/10.1080/15438627.2016.1258640

Purpose of this article summary:

There are a lot of common beliefs and a lot of received wisdom floating around about sport, injury, performance, and rehabilitation. In my experience as a physio I’ve come across many people who I feel have been misled (willingly or otherwise) through poor- or mis-information, and this is probably the thing I find most frustrating about my job. I shared this article a little while back but it is fairly wordy (over 9000 words) and probably not the most easily digested, so I’ve taken the time to summarise and highlight the areas that I think are of most interest and importance (in under 800 words).

All references can be found in the link, so while I won’t reference any of the sources I will only use the information in the article and not forward my own opinions.

Any suggestions for edits gratefully received.

Overview:

Stretching has been used by athletes of all disciplines for preparation, performance enhancement, and injury prevention for years. However, more recently there has been the suggestion that this was based on assumptions rather than evidence, and research literature has been inconclusive.

This study reported on the current evidence in these areas, primarily in ‘static’ stretching (whereby a stretched position is held).

In this article, long-distance refers to 5km and above.

Over the past twenty years there have been three major viewpoints on stretching and performance, based on research evidence

• Stretching increases performance
• Stretching makes no difference to performance
• Stretching decreases performance

I’m sure you’ll agree that this is very helpful.

Stretching & Flexibility:

• It has been reported that 30sec is the optimal time to hold a stretch. Anything beyond that provides no additional advantage
• The optimal number of times a day or week has not been determined
• Acute or chronic stretching?
• Acute refers to the temporary stretch performed immediately before exercise
• Chronic refers to that which is done regularly outside of the warm-up
• Chronic static stretching (over a period of 6 weeks) has been shown to significantly increase flexibility
• There is evidence that suggests elite endurance runners are less flexible than their non-elite counterparts (i.e. us)
• This has been linked to genetics
• The presence of this specific gene has been linked to a greater running economy
• One study found that those with less flexibility had the most economic running style
• Thought to be related to better pelvic stability during foot strike
• Could be related to better elastic energy in tendons and muscles resulting in lower oxygen demand
• HOWEVER, too little flexibility might also increase the risk of injury
• There is thought to be an optimal amount… at present not known!

Performance- Acute Stretching:

• The two main factors in endurance performance are VO2max and running economy
• The majority of the literature available argues that acute stretching causes a decrease in running economy
• This is thought to relate to the “stiffness” of the muscle and tendon, where reduced stiffness means reduced economy
• As a result of this, the debate is now whether stretching decreases running economy of makes no difference
• Acute stretching can actually strain a muscle, increasing its oxygen needs for the next hour
• No studies have found positive effects of acute stretching (i.e. immediately prior to exercise) for distance runners and all showed either a reduction in performance or no change in performance

• In conclusion, the research suggests that acute stretching does is neither useful nor effective in improving performance, and can in fact be detrimental. A low-intensity, progressive run may be best.

Performance- Chronic Stretching:

• Studies have shown that chronic stretching can increase flexibility without inhibiting economy, but also without improving performance
• No studies have shown an improvement or decline related to chronic stretching
• But remember that others have indicated that lower flexibility is linked with greater economy
• If runners feel the need to include stretching as part of their exercise regime, it’s recommended not to do so immediately before running
•  
• In conclusion, chronic stretching does not appear to have a negative impact on performance. Evidence is limited.

DOMS:

Delayed onset of muscle soreness (DOMS) is a common occurrence in runners. The specific cause is unknown but is usually associated with greater eccentric forces (which are significant in running, especially downhill) or unaccustomed exercise.

• Once study has shown no significant difference DOMS whether stretching or not
• Other studies have had similar findings
• It is recommended that athletes try other methods to reduce DOMS (e.g. ice, heat, massage)

Stretching and Chronic Injury:

• Chronic (long-term) injuries are seen most commonly in long-distance runners
• Most participants are aged 35-50
• One study found 45% of male runners had an injury in a one year period, the most common of which was calf/Achilles
• The majority of studies suggest that stretching has no impact on the risk of chronic injury or overuse injury in endurance runners
• The general findings are applicable to other repetitive-motion endurance events (e.g. cycling and swimming)
• Another study has commented that stretching may be an important tool in maintenance of joint range of motion

In Summary:

• Current research shows no beneficial effects of stretching for endurance runners on performance, injury, or DOMS
• Stretching may be detrimental to performance
• A pre-exercise, sub-maximal warm-up (not involving stretching) may be beneficial
• Research remains limited
• Progressive and planned training are the best way to reduce injury risk and promote recovery, along with other management approaches 

Honiton Sprint Triathlon: a great local race, highly recommended

A combination of work, DIY, training, coaching, and dog-walking has meant my blog entries have been largely on hold for a while. Keen to try and get back on track with it I wanted to write a little report on a race I did just over a week ago.
I raced in the Honiton Sprint Triathlon organised by Pure Endurance Triathlon Team; a small team in the East Devon region that started, according to Facebook, about a year and half ago.

I was, as is so often the case, convinced to enter this by regular training mate Rupert Warren who is having a stellar season (though admittedly not much convincing was needed!) A reasonably-priced race on your doorstep is not to be sniffed at and, with Freak Events no longer in existence, nearby events are even more scarce.

A (partial) ETC team photo with some happy athletes

After a disappointing London Marathon my running had been largely curtailed by a persistent Achilles strain, but it had started to settle over the previous few weeks. However, one of the great things about triathlon is you can usually train for something, so my cycling and swimming both benefitted from my break from pounding the streets.

Registration and racking:

I had the unusually civilised start time of 11:45, so didn't register until about 11am. When I did arrive there was adequate parking nearby and the registration team were based in the rugby team's clubhouse. They were helpful and pleasant, and registration was straight forward.

I then needed to rack my bike, so proceeded to the transition area. As the race had already been going for a few hours I had to be careful not to get in any other competitors' way.

Now, I think this bit is really important: I wasn't allowed to enter transition at the first opening as this was for people coming into T1 and I was politely redirected further up the side where there were two adult marshals and a young helper.

First of all, the young girl asked me to put on and do up my helmet. Then the adults checked my helmet number, my bike number, and my wrist band to ensure they all matched, and the girl then offered to show me where my transition place was, which was a really nice touch and much appreciated. After the race the number checks were properly reversed.

I was really pleased to see this as so often at races check-in and -out is really blasé and it wouldn't be difficult to nick off with someone's bike if you were so inclined.

Swim:

The swim consisted of 400m (16 lengths) in an indoor 25m pool. The briefing took place in the foyer of the sports centre where the swim, as well as the course in general, was explained. Some of these instructions were then repeated once we were pool-side, in the interests of safety and clarity.

Each lane had up to four swimmers who were set off at 10 second intervals and we were advised to let people past if caught by someone quicker.

A two-lengths-to-go signal was given by way of a float in the water, but I made sure to keep count as I've missed this signal at a previous event and ended up doing an extra 100m (don't ask!!!) Anyway, it's ultimately the athlete's responsibility to ensure he/she does the correct number of lengths.

The shallow end of the pool was really very shallow, so I decided against tumble-turning at that end- I felt the couple of seconds it might save me overall weren't worth the risk of smacking my head on the floor of the pool!

Upon exiting the pool athletes had to walk up the side of the pool before exiting the building and going up a flight of concrete steps before crossing the timing mat. This of course increased swim time but I think was a safety and convenience measure. It was then about a hundred metres run up the grass to T1.

Transition was well organised with adequate space on a grass playing field. Leaving T1 was a bit tight though, with a fairly narrow path to exit, and then seemingly an expectation to be on your bike after the mount line and before the road- this amounted to about 2m. This made a flying mount more challenging but doable. However, anyone doing a static mount could potentially cause a bit of a log jam.

Nigel Selfie

Bike:

However, out onto the bike course and, as described in the race briefing, there were four right-hand turns to be made on the out and back route. I was unfortunate enough to get caught at three of them, but not to the point of having to unclip or to lose me any places in the overall standings.

The course was a little undulating with a slightly slower, more technical part through some country lanes where extra care had to be taken; particularly at one tight corner over a narrow bridge. I'd previously recced the course whilst out on a training ride with Rupert, which really helped.

Aside from this and the junctions, it was a fairly quick course that allowed me to stay largely on the aero-bars.

The final turn in before bike dismount had a very sharp left-right combination, and also crossed over with runners, so this was a little hairy as it caught me a little unawares. Dismount was again made slightly harder by being encouraged to stay on the bike right to path, but I successfully negotiated this too.

Into T2 and back to my bike I made a small error by going round the wrong way to my rack, adding a couple of unnecessary seconds, but nothing significant. I had an otherwise smooth transition and made sure to put on my running cap as by this time the sun was shining bright high in the sky.

Run:

Out onto the run there were two other competitors who had entered T2 about 200m ahead, but who I made up ground on with a quick changeover. I felt confident of catching them and within the first 500m I drew level and overtook.

The only KoM I'll get!

The run course was pretty challenging with a fairly short, sharp downhill followed by a steady climb up through some woods on trails. A lovely place to run but a bit tricky with all the tree roots and twists. Brief respite was had on the road and a welcome water station (onto the head) was immediately followed by a short but very steep climb that nobody really enjoyed. After this a steady downhill that took in a number of fields (and stiles, as well as a herd of cows seemingly guarding the exit to one) brought you back to join the bike course with a final climb of about 500m in length.

One partial lap of the playing field between transition and race HQ had you finishing down a stretch between barriers where the MC was commentating on people coming in. Marshals provided water and other soft drinks, energy bars, and bananas at the end. Live race times were immediately available courtesy of DB Max.

There was a very good turnout from Exeter Tri Club, and I was pleased with my own performance. It was a thoroughly enjoyable race that, with a few minor tweaks, would be that little bit better.

Team Broderick!

Pros:

- well-organised and friendly: ran like a big race, with the nice, relaxed atmosphere of a small event

- clear, concise briefing

- nice course

- helpful marshals/organisers

- good refreshments

- nice prizes for winners

- randomly drawn spot prizes were a nice touch (I got a KoM polka dot cycling cap!)

Areas to improve:

- clearer marshalling and more warning at final turn before cyclists and runner cross

- a "slow down" sign at the point for cyclists

- prizes were good but because of the "one prize per competitor" policy (which I like), it meant that the winner (Don Brookes, V40) and 3rd place (Rupert Warren, V50) didn't get their category prizes too. The V50 was then rolled down, but was a slightly better prize than the 3rd overall (clear?). Again, I think this is a good policy, but maybe a little tweaking would make it a bit fairer

Overall I really rate this event and will definitely recommend it to people for next year, particularly within my club. A race organised and run by triathletes, it was apparent they wanted to do a very good job; and they succeeded in achieving this.

Exeter Tri Club results:

Name	Time	Overall Position	Cat Position
Rupert Warren	58.13	3	1
Wai Ming Loh	1.01.36	6	4
Neil Grimwood	1.03.32	12	4
Simon Chant	1.10.31	37	11
Elliott Snow	1.11.01	40	8
Jennifer McGeever	1.11.03	41	5
Mark Tweedie	1.14.34	64	19
Rob Moore	1.17.18	82	12
Nikki Denton	1.18.54	96	14
Leah Rogers	1.19.18	100	4
Andrew Broderick	1.19.20	102	32
Gary Rogers	1.20.23	114	35
Tim Wadsworth	1.24.00	131	18
Juliette Dean	1.24.05	132	9
Jo Broderick	1.42.02	183	19
Nigel Dart	1.42.49	185	26

Race Details:

Entry fee- £36 (BTF affiliated), £39 (non-affiliated), £55 Relay Team

Race HQ- Honiton Rugby Club, EX14 1QW

No of participants- approx. 200

Categories: both male and female in each of; Senior, Vet 40, Vet 50, Vet 60+

 

 

 

The London Marathon 2017: a disappointment; a learning experience

My activity on this blog has been non-existent of late, mainly due to being really busy both at work and home. I have thought about a number of things to write about over the past couple of months, but just didn’t have the time to sit down and get round to it.

As you may know, I ran the LondonMarathon on the 23rd of April 2017. If you know that then you probably also know that my result was far from what I’d hoped for and expected.

I’d actually planned to pen this entry prior to the event, as it was originally going to be more about the training process and what went into it rather than a race report: the time; effort; fatigue; doubts; worries; fitting it into life in general; but I just never got it done. Now, after the event, it seems silly not to include something about the race itself, especially having underachieved.

 

The Race

Let’s get this out of the way first: I had targeted (I think realistically) a sub-3hour marathon, but ended up finishing in 3h19min. From shortly after half-way I knew I wasn’t going to go under 3h, but still felt I could get a Good For Age time (3h05m). However, as the miles slowly ticked by I saw that, as well as a PB (which remains 3h10m), disappear from view.

After finishing I was extremely disappointed- and I still am- though I put it largely down to just having a bad day. However, on reflection and after speaking to a friend about it, I wonder if I have been harbouring a slight cold, or still got the remnants of a chest infection that scuppered two weeks of training last month. It may sound like me making excuses, but my legs started to go at about 7miles. At marathon pace the first half should have felt quite comfortable but I was already struggling at half-way, whilst managing to stay close to my target. My heart rate was up about 10-15bpm on what I’d expected as well- not a good sign.

Without going into much more boring mile-by-mile detail, suffice to say that as I saw my pace dropping further and further away, and my legs got worse with each step, I lost my motivation and really didn’t enjoy it at all. From 16miles on the cheering crowds almost made it worse and overall, other than pre-race and the first few miles, I didn’t have a positive experience. I imagine if I’d felt better from the start and was on target then the support would have helped spur me on, but in this case it just got me down.

That said though, I was lucky to see a few familiar faces supporting me which was lovely, and those moments really did lift my spirits and help me push on to at least finish.

 

Training

Whilst I’d done two standalone marathons in the past, as well as three as part of ironman triathlons, this was the first one where I had specifically trained and followed a running schedule, which kind of made the outcome seem worse. I took it from a book by former elite GB runner Richard Nerurkin, which featured a lot of good advice and a number of twelve-week plans for times ranging from sub-2h20m to 5h. Strangely though, whilst there was a 2h45 and a 3h30, there was no sub-3h. I set out to try and do a slightly modified version of the 2h45, adjusted for fewer miles.

I had a few setbacks along the way, the biggest one being approximately two weeks of no training with a chest infection at weeks five and six, and difficulty training whilst on holiday in Malaysia- a combination of extreme heat and travelling  around making it difficult to get things done (though I don’t expect any sympathy for the latter!)

However, I felt that I had it in me as I’d shown some decent form with a new 10k PB set in January of 37m12s,and then a half-marathon PB of 1h24m in late February. With these in the bag a sub-3 should have been very attainable.

I was fortunate with injuries- insofar as I didn’t really suffer from any. Of course I had a multitude of niggles that are inevitable with high mileage, particularly in my right hip, but nothing that stopped me running. At most I took an extra rest day on a few occasions to let things settle, so that wasn’t really an issue at all. 

On average (illness weeks notwithstanding) I ran five/six times, covering 35miles/55k per week. Not the highest mileage, but certainly more than I’d done before and I didn’t feel like I’d over-trained.

I’m lucky to have a number of friends nearby who run to a similar standard, so I had no shortage of training partners locally, and even in Malaysia I managed to find some company for a couple of the long runs via a Facebook group.

Overall I felt the training went quite ok, so started with the race with the belief that my goal was there to be reached.

 

Body Image

There are many reasons why we exercise and I’m probably like most others in this respect: the social aspect; a sense of achievement; physical and mental health; satisfaction; and body image. Along with a decent diet, exercise can help maintain a healthy body weight. For those of us who love food, high levels of exercise can give us a little more leeway.

I’m not the typical endurance athlete build that most of us probably imagine: tall, sinewy, lean, and lithe; but neither am I the total opposite (apart from being short). Going by BMI I am at the top of the healthy range (though this doesn’t account for muscle mass), but even my percentage body fat is still at the upper end. So, objectively speaking, I know that there is plenty of room to make healthy changes.

At 167cm (5’6”) tall and about 68kg (10st10lb), I’m not the lightest but do know that I’m in the healthy range. I’d love to lose a few kilograms of fat and perhaps gain a couple back in muscle, but when I say this to most people they think I’m being ridiculous.

I’ve even been told by a couple of people in the past that I suffer from body dysmorphia (an anxiety disorder that causes a person to have a distorted view of how they look and to spend a lot of time worrying about their appearance) when in reality I feel that I merely want to trim down a bit to help achieve my athletic ambitions.

 

Disappointment

Whenever we set ourselves a target that we don’t achieve, there is inevitably a sense of disappointment. It may be a task at work, stopping smoking, getting up earlier in the morning, or keeping on top of the housework. Running is just like this so although I did achieve something by finishing, and although my time may have been one that some people would love to get, for me with my goals and what I believe I am capable of, this was a complete disappointment. Whilst I wouldn’t use the word ‘failure’ in this situation, it has certainly left me deflated.

However, I really had a lot of really nice messages of support both before and after the race, and each and every one was greatly appreciated.

How we deal with disappointment is really important. I think it’s understandable that right now I’m still unhappy with it, but I’ve already started to think about what the coming months and even years hold for me: I’ve a sprint triathlon in five weeks (bit of a change of pace!) and a couple more over the summer, so I’m going to get back in the saddle and start hitting it hard again after a recovery week. After that my targets may be reset on the longer stuff again- Ironman and marathon as there is some unfinished business in both of those- namely going sub-11 and sub-3.

 

Stress

I find exercise is the best form of stress relief for me and without it I am lethargic, can get a bit down, and am generally less good company. A lot of people I know (most of whom engage in similar past-times) are the same to some degree, and it’s a pretty common thing. Marathon training in of itself though was quite stressful- the fear of missing sessions or not running to pace and the feeling of running tired all the time can get to you.

I suppose that’s part of making a big commitment that changes the framing of the situation: it goes from something that you’re doing purely because you want to (going for a nice run) to something that you are obliged to do in order to have a chance of success.

 

Motivation

Where do we get our motivation from? Both internal and external factors come into play for everyone. Some of us feel the need to prove something to others; others want to prove it to ourselves. Some of us enjoy the kudos that comes with getting a PB; others just soak up their own sense of achievement.

There is usually a mix of things though and I honestly don’t know where I sit in this sliding scale. Of course it’s nice to be congratulated for your achievements, but at the same time I like to see how far I can push my abilities.

I certainly take pride in wearing my club colours as it gives me a sense of belonging to something and a feeling of pride to represent a group. This rings true for when I played football for the Dundee United Supporters’ team in London, raced at athletics meets for my old club Walton AC, or nowadays competing under the flag of Exeter TriathlonClub who I train and coach with. Either way, I love being a part of a team, even in a largely individual sport, and this is a huge factor in my continued participation in sport.

 

Where to now?

As I said earlier, I will move on to the next race soon. I think I will always have a feeling of disappointment about the London Marathon, but know this will diminish over time and be all but banished when I go under 3h. I am already starting to make sense of it and am becoming increasingly convinced that I wasn’t at 100% health for the race. For events of such magnitude so many things need to go right on the day and even the slightest setback can make the difference.

 

What was the London Marathon like?

I lived in London for three years and can’t say I particularly liked it: too busy, too smelly, no time, expensive, heads always buried in phones/tablets… though of course it has its positives: nice parks, loads of lidos, an abundance of food, huge cultural diversity... It just wasn’t for me.

As for the marathon? Well, answering this question on Sunday afternoon or yesterday definitely wold have got you a “didn’t like it, won't do it again”, but on reflection I think I may well make another attempt. I’ll need to go GFA as I won’t be fortunate enough to get another ballot place and I’m not going to do a charity one. I suppose I’d like the opportunity to go back and feel energised by the support rather than what I felt this time. There wasn’t a quiet metre of running from start to finish and this must be applauded, and I want to make the most of that. It was very well organised from start to finish and I don’t want to have my only experience of it to be negative.

In fact, having written this over a couple of days, digested things, and spoken to a number of people about it, I think I may have just convinced myself to do it again...

First Chance 10k: race report and review

First Chance 10k: 8^th of January 2017

The First Chance 10k is an early season running race held by the banks of the Exe Estuary and is organised by local Exeter running club the South West Road Runners. A popular event, this offers a fast, flat course with good PB potential given the right conditions.

I did this race last year for the first time and was keen to get another early-season marker, especially with the 2017 Virgin London Marathon looming on the not-too-distant horizon. Following a couple of months of fairly relaxed training, mostly off-road in some beautiful spots in and around Exeter, I was feeling quite fit and strong starting the New Year.

This also marked the first time Beccy, my wife, had ever entered a running race and there was a good turnout of Exeter Triathlon Club members.

Rupert and I pacing each other about half-way

 

 

The weather was pretty much perfect for running, with a cool but comfortable air temperature of about 11 degrees, and barely a breath of wind. Some recent rain had left a few big puddles on some of the course and a couple of slightly slippery areas, but overall it promised to be a fast one.

 

Unusually for me, I turned up with ample time to drop my bag off and even remembered to take my race number so didn’t have a repeat of ETC Social Secretary Juliette pinning a number onto my vest about two minutes before the start (which is about 500m from the bag-drop!)

I warmed up with a comfortable downhill run from home with the usual suspect, Rupert. Agreeing a time to meet him is probably what meant I was actually on time for once- a lesson to be learned!

The race is run on a mix of smooth tarmac and a sort of compacted gravel trail. Generally a good surface, there are still quite a few bits with big loose stones and puddles, which could potentially catch you out if you landed on one awkwardly. There are also a couple of tight turns on the loops and a narrow footbridge to negotiate about 200m from the end, which also slows you down quite a lot. The course is on foot- and shared cycle-paths, so mid-morning on a Sunday there is the usual mix of dog walkers and cyclists to be careful of, some more careful and tolerant than others.

It begins with a straight run up the west side of the estuary, between the river and the canal for about 0.5km and is then followed by two loops through Riverside Valley Park, before returning to the tarmac with a straight run about 800m past the start, with the finishing line at Haven Banks Outdoor Education Centre.

Dan (grey vest) on his way to a great time

Starting positions are self-selected and, whilst a few people choose less than sensible spots near the front, it does seem as though most have a decent idea of where to put themselves. This is actually quite important as the start is fairly narrow.

I noticed at the very front of the start line was Phil Wylie, local GB Elite Squad duathlete extraordinaire, and recent winner of the Great West Run. I expected him to win it and he didn’t disappoint (well, he may have disappointed the guy in second!), cantering over the line almost two minutes ahead of the next runner.

I lined up alongside ETC club-mates Rupert and Dan Kinver, but did my usual thing of setting off a bit slower than most people. I think that I need to work on this as it immediately put me about 20m behind Rupert and I didn’t see Dan for the rest of the race, with him finishing a healthy 30s ahead of me. This is something I would like to work on, but not at the expense of overcooking it too early.

However, I quickly settled into my stride and the first few kilometres were good: a fast pace but one that felt sustainable. At about 4km it I could see the frontrunners on their way back, and it looked as though there were about a hundred people ahead of me. However, I gradually picked people off as my pace remained fairly steady while others may have slowed down a bit. It was also at about 4km that I caught up with Rupert and there was a group of about six who ran together for a while.

I started to feel it a bit at the halfway stage, and looking back I see my pace dropped off a touch, but I managed to get back on track and keep it consistent for the next few. Most people are going to feel it from 5 to 8km however, and I think this is probably the toughest part of a race- you’ve done enough to be tired, but not quite close enough to the finish to know that it’s going to end soon! For me this is where it becomes a bit more of a mental game; to keep pushing yourself when you’re a bit done in and your body is telling you to just take it easy.

Ellen and Corinne running together near the start

Despite my best efforts though, I wasn’t quite able to maintain the same pace as I had in the first half of the race, resulting in a marginally positive split (approx. 12 seconds). As I approached the finish line I saw the clock tick over the 37min mark which was a (somewhat fanciful) target. Nonetheless I finished quite strongly in a new PB of 37min 12secs.


It was great to see a number of other ETCers put in some great performances, with Dan producing a massive PB in the region of 3min; Rupert giving a strong early-season showing that bodes well for the upcoming European Duathlon Champs in Spain; another sub-40 effort and category win for Vikki; James managing to reign himself in for a strong recovery run from a recent injury setback; Beccy producing a great time in her first ever running race; Andy also getting a PB by over a minute; Rob back running competitively after a difficult time with injuries; Ellen racing despite being in a plaster cast (on her arm, not her leg!); and Corinne completing and doing well despite limited training opportunities.

Had I realised how close I was to that in the final few KMs would I have been able to up my pace enough to get into the 36 bracket? It’s hard to say- you like to think so, but at the same time I feel that I paced it well and was pushing myself from start to finish so perhaps not. Either way, I beat my previous best of 38:20 by some way, so a satisfying race overall and a good way to begin the New Year.

Results (M&F winners, and Exeter Tri Club)

               

Overall Position	Name	Category Position	Chip Time
1	Phil Wylie (1st overall)	1	31.02
24	Serane Stone (1st female)	1	36.10
31	Dan Kinver	25	36.45
37	Wai Ming Loh	30	37.12
44	Rupert Warren	4	37.28
68	Vikki Thompson	1	39.56
144	James Haigh	67	45.08
176	Beccy Williams	9	46.24
190	Andy Watts	78	47.19
268	Rob Libby	91	51.36
361	Ellen Sanders	38	57.27
428	Corinne Parnall	22	1.02.25

 

Verdict:

Organisation: 9/10

A straight forward course that is well-marshalled where needed, everything runs smoothly. Ideally a slightly wider start would be good.

Course: 9/10 

A fast, flat course this has great PB potential. The packed trail can be a bit unforgiving underfoot and the road works at the far end turnaround made for a very narrow section, but it’s a pleasant part of the city and, if the weather is kind, a nice race to do.

Nutrition: 8/10

A low-key 10k doesn’t require much in the way of nutrition, but there was a water stop so access to a drink at about 5 and 8km if you needed it. A banana and Snickers at the end was nice. 

For spectators: 9/10

It’s lovely down near the Quay in Exeter and very user friendly, with toilets, good paths that are wheelchair and buggy friendly, plenty of cafes nearby, and nice views. The two-laps make it easy to see runners at least twice and you can have an enjoyable walk in between.

Value: 9/10

I think I paid £15 for this as a non-UKA member, which to me seems about right for a 10k. I liked it that I wasn’t given a plastic bag (wasteful) full of flyers that would go straight in the recycling, and rather than an event t-shirt (of which I have too many) there was a rather fetching bright yellow ‘buff’ instead (last year was a beanie hat).

Overall: 9/10

A really nice race that attracts a pretty fast field at the sharp end but a huge range of ability and experience throughout. A lot of PB potential and a great way to start the new year, though some of the surfaces leave a bit to be desired.