Cardiff Half Marathon - Race Report

Since the Berlin Marathon I had been taking it relatively easy. That meant I hadn't trained specifically for this race, but I knew I had enough miles in my legs to put in a decent performance. I had only ever run one half marathon before in The Hague (see race report here), where I set my PB of 1:30:43. Naturally, this time I wanted to get under that 1:30 barrier.

It was a perfect day for it: sunny but not too hot (15°C), with a nice, light breeze. It had been a bit fresh when I left the house at 7 a.m. but I was glad I hadn't worn my running tights.

At the start I nestled in at the back of the sub-1:30 wave. Right from the gun people were darting around me from either side, but I couldn't have cared much less: I wanted to run this race for myself. The plan was to cruise at around 7:00/mile and then pick up the pace over the last few miles, so when the first couple of miles passed by in 6:50 and 6:45 respectively, I wondered if I should ease off the gas a bit. But I felt comfortable so I kept on, taking care not to get carried away.

Annie had come out to cheer me on at the 3-mile marker, despite feeling really under the weather with a stinking cold (so her support was doubly appreciated!). Public support was sporadic but nonetheless energetic. There was a nice buzz about the whole race, and it was good to be a part of.

My split times remained remarkably consistent -- 6:50, 6:52, 6:47 -- and I clocked 10km in 42:30 or so. A year ago that would have scared the bejesus out of me, but I knew I had enough left in the tank at that point.

From there we headed onto the dual carriageway. There had been a lot of talk about this new section of the course: generally speaking, people were worried it might be a little drab and also demoralising to see more accomplished runners looping back on the other side. But I really appreciated the view as we passed over the marina and tried to take some inspiration from the elites and faster club runners who were zipping along in the opposite direction.

I was enjoying myself. Don't get me wrong: I wasn't taking it easy. In fact, I remember wondering whether I could sustain the pace I had managed so far. My slowest split was 7:00 following a little undulation during mile 7. But otherwise, my legs just kept on going. I was never going to make my target by a huge margin, but at no point did it feel beyond the realms of possibility.

As we headed over the barrage, I did begin to tire. But by then I was so close that I couldn't let it slip. The crowds were starting to build, and along with it the public support. With 200 yards to go, I picked up the pace, twisted around one bend and then another and powered inexorably towards the finish line. The gun time showed 1:30:00 as I crossed the threshold and my official chip time was 1:29:33, putting me in 374th place out of over 10,000 runners. Can't complain!

So another race and another PB. Long may it continue!


Distance: 13.14 miles
Avg pace: 6m 49s / mile
Avg HR: No HR monitor
Conditions: sunny, 15°C

From brick runs to swimming like a brick...

Tonight I wandered over to Fairwater Leisure Centre to join Cardiff Triathletes for a swim session. Well, I say a swim session. I mostly just floundered around in the inside lane, annoying all the actual swimmers.

I don't remember ever being taught front crawl properly as a kid, so naturally I'm pretty crap at it. I don't know how to swim even semi-efficiently and, crucially, I can't fit my breathing into my poor excuse for a stroke.

So it's right back to basics. I spent much of the session not swimming at all, but simply exhaling underwater, turning my head to the right or left and inhaling. It turns out my breathing was way too shallow. You have to exhale with much more force than I had realised. So that was lesson number one. Then I did a few lengths holding a float with one arm and crawling with the other, then swapping sides. That was about it. And even that was a challenge.

I'm just not a swimmer. But I'm determined to get better. I'll be having at least one, and possibly two, lessons a week from now on. Forget inhibitions. I'm inevitably going to look 'special' for quite a while yet!

I have a year to get this sorted. Then I have to swim a mile in the London Docks, not forgetting the ensuing 40km bike ride and 10km run. What have I got myself into?!

Bricking it!

Today I did my first ever brick run. For those not in the know: brick sessions consist of two disciplines, often cycling and running and usually in that order (thus simulating the final transition of a triathlon). The idea is to train your body to efficiently switch blood supply from one set of muscle groups to another. Doing this often enough should help to prevent any upsets during your first triathlon or, in my case, duathlon.

If you've ever tried brick runs, you'll know that your legs don't really feel like your own for the first couple of hundred yards. This can make it difficult to pace yourself. In fact, I've never felt so little control over my running as I did today: I looked down at my Garmin and realised I was unwittingly cruising at 5k pace. Cramp  quickly crept into both calves and I found myself emphatically heel-striking in a bid to stretch them out. Apparently, this isn't uncommon for newbies like yours truly.

I remember how blasé I was about signing up for the 'Chilly' Duathlon at Castle Combe, which entails a 2-mile run followed by a 10-mile bike ride followed by another 2-mile run. 'Two miles? Child's play!', I thought to myself. But my first brick session has changed all that. Duathlon and triathlon both command respect as disciplines. I'm just glad I realised that now rather than on the big day.

I have just over 5 weeks to train for the duathlon, and I plan to fit in at least one brick session per week. I'll probably try to mimic race day at least once in training, too.

Tomorrow evening I'm going to try and track down Cardiff Triathlon club at Fairwater Leisure Centre. If there's anything I need help with, it's swimming. Gulp!


Distance: 1.00 miles
Avg pace: 6m 23s / mile
Avg HR: No HR monitor
Conditions: windy, 15°C

I'm-a comin' home!

So the inevitable parcel arrived in the post this week: my rejection letter from the good people at London Marathon HQ. But you know what? London can keep its smelly marathon, because I've got other plans...

Like thousands of other London 'rejects', I have gone on the rebound. Accordingly, on 29 April 2012, I will be running the revived Greater Manchester Marathon. As soon as I've stopped feeling guilty about defaulting to the city of my childhood, I'll start training towards my sub-3:10 target time.

I've also yet to add a couple of other races to my events list: the 'Chilly Duathlon' (Castle Combe, 20 November 2011) and the Virgin Active London Triathlon (London (duh!), 22 September 2012). Yes, I said the 't' word, but don't worry, running is still at the forefront of my mind!

Back in the saddle

This morning I went for an easy 12 miles or so with my friend Webb. It was great to get some fresh air and give myself a bit of a workout after almost a week of rest. My legs felt a little heavy at times but I really enjoyed heading through Cardiff Bay and out over the barrage. Great views. Shame to come home via Grangetown, though! ;-)

Distance: 11.67 miles
Avg pace: 9m 26s / mile
Avg HR: No HR monitor
Conditions: warm, humid; 24°C