It's starting to come together

I had a major boost in training this weekend racing at the Marlow 5 mile race.

This is a race I've done for the past four years that starts down by the banks of the Thames. It always attracts a good crowd.

I decided to use it as a brick session so set out to cycle the 14 miles from home to the start. The rest of Team Elliott followed in the car with my running kit arriving with plenty of time for me to change and get to the start.

Last year I ran 36.33 and this year I wanted to be closer to 36 minutes based on my 10k pace of about 7.10 miling.

Despite early rain when leaving on the bike, by the time the run started the sun was out and the temperature had warmed up.

The start of the race is always congested for the first 3/4 miles but then the field spread out allowing me to get into a good rhythm. I focussed on a good cadence and keeping my posture which helped significantly. There's a slight incline at mile 3 and for the first year I didn't really notice it. I think I posted my fastest 5k time this year during the run as well.

Coming past mile 4 I still felt good, one of my team mates had been on my heels the whole race an with a few hundred metres to go he made his move. I let him go. Today was about pacing not racing. I went over the line with the clock stopping on exactly 36.00. Job well done.

I picked up my substantial goody bag and met up with Mel and Georgie, who Wifey told me had been so excited that she'd slept through the whole race. Ah well, she enjoyed having Daddy's medal as a present.

So I feel all the work I've been doing is paying off. I'm down to 11stone 8lbs now so only 4lbs to go. What I really need to focus on now is strength and flexibility to complement the endurance work. I am looking in to incorporating more Pilates and resistance work. I've been lent a Concept II which I'll also get working on more. The open water swimming has been fun and I've managed to get there a couple of times a week. This Saturday I'm swimming then riding the Windsor Tri route. All welcome to join in, just let me know.

This coming Sunday I'm at the Staines 10k so looking to finish around 44 mins. I don't know much about the course but hear that it's relatively flat.

Have a great week!

(Here's Daddy's little supporter)


"Champions do not become champions when they win the event, but in the hours, weeks, months and years they spend preparing for it."

T. Alun Armstrong