On 27th October of 2019, I ran my first road 10K race for six years in what turned out to be a great race and day. In recent years and in particular since my major marathon running comeback in 2018, I have not been interested in running 10K or 5K races. I much prefer the longer distances of the half marathon and the marathon (which I retired from in April 2018). However, I was asked by my cousin Matty if I would enter the Leeds Abbey Dash 10K this year with him on his running comeback. The plan was for a few of the lads to enter the run and I was up for it if a few of the lads entered. I was going to treat it more of a fun run rather than aiming for a time or to run competitively.
The question of entering the race was asked by my cousin in the middle of September and I was the first one to enter. I was waiting for the other lads to enter but no one else did, except my cousin Matty, who was determined to finally make his running comeback. So, it was ON !!
With only 4 weeks to train until the Abbey Dash, I made myself a 3 week intensive training session, which mainly consisted of 5K runs on the same course at the Kirkstall Harriers Time Trial 5K. I split the run into two separate categories. The ‘hill course’, which was the anti-clockwise route which has a huge hill in the middle mile and the other category was the ‘faster course’, which although doesn’t have the huge hill in the middle mile, which takes a lot out of you and slows down your pacing, it actually has some tough gradual grinding hills and slopes. This course is not an easy 5K, particularly as I start and end the course in the Foxcrofts, off Queenswood Drive, which has a tougher start than where my running club start the route of the Time Trial.
On top of the 5K training runs, I also incorporated my other fitness work into my training schedule, including my 6 a side football league and indoor bike sessions.
PLEASE SEE MY TRAINING SCHEDULE BELOW:
Going into my October training plan for the 10K, I had not run properly or trained since May of this year. The start of this year I was training a lot, mainly endurance running. I started the year with entering some virtual runs to give me some motivation whilst training. I entered the March 25 Mile Challenge, then the Sheffield Half Marathon, the April 25 Mile Challenge, the May 25 Mile Challenge and then finishing off with the Leeds Half Marathon. I ran my two worst times ever at both half marathons this year, however, although my speed was not there, I had great endurance and could have kept on running and running. I was enjoying my long distance running, but after so much training and long distance running for the first 5 months of 2019, I decided to rest my achilles as they were quite sore and I think I was getting a little bored. I decided to take up the indoor bike so I entered a Bike Challenge and I also joined the gym, working on my body conditioning for my summer holiday to Greece, rather than performance.
So, due to this rest from running, my summer holiday break and my recent resurgence in competitive football, I had not been training running wise since May time, so I probably wasn’t race fit. However, I had a great head start with my fitness. My legs are very explosive at the moment from my football and my form has been good recently, I have been very fit cardio wise. My indoor bike training and my outdoor aerobic exercises such as skipping and steppers has meant my cardio fitness has been great for some time now.
With the 5K distance being tough with some steep hills in there, I planned to push myself the best I can while trying to maintain a good pace throughout. I always know that on the steep hills, my pace will drop, but it’s about overcoming those tough moments in training and finishing strongly. I knew that I wouldn’t be anywhere near the times I used to smash out in training every week 4 or 5 years ago on this same 5K course as I am way past my peak, but I know that I can improve pretty quick once the muscle memory kicks in.
My times on this course during my peak years (27-31 years old) were consistently between 18 minutes and 19 minutes, my course PB was 17:48. My first training run was 21:40, which I was actually quite pleased with as a starting point. My plan from there on was to run hard on every run, the best I can and just get my body used to running at optimal pace and to be able to keep it up when blowing out of my lungs. The harder the training run, the better and the more I get from it. I knew I didn’t have much time to train for this and although I know I am no where near my peak right now, I still wanted a reasonable finishing time at the Abbey Dash 10K.
To help me track my progress in my training, I got my Fitbit back out and I am really happy I did, so I can see the improvement in my running statistics.
PLEASE SEE A COUPLE OF MY 5K TRAINING RUNS BELOW THAT SHOW SOME GRADUAL IMPROVEMENT
When I was in my 20s and very early 30s, every training run I pushed myself to my limits as if it was a race, maybe only on rare occasions at Kirkstall Harriers Training runs I may have had a more steady session if it was a social run. During this period, every training run was great for me, I was always in great condition physically, especially in my late 20s during my natural physical peak but now I’m in my mid-30s, approaching the first vets age category, sometimes not all my training runs go to plan. There are days when I feel great, my energy is there and my training runs go to plan and even better but some days I feel it. My lower back may give me some pain, my energy levels may not be there for whatever reason and my conditioning clearly isn’t what it once was.
However, the beautiful thing about the negative training runs where I don’t feel 100 percent or I may be struggling to run at my best, I place a positive spin on it - I see it as a challenge and a way to get more out of my training than a training run where it all goes into place and feels great. I think to myself, if I can get through this tough training run and still push myself to limits, even if I don’t run as quick - to me this is just as big of an achievement in training because it is conditioning my mind and my body to run through the tough times and run through the pain barriers. I’ve been there many times in the past and many times during marathons, when earning my PB times etc, etc but after my running comeback a few years ago and with all the miles on the clock and with me almost hitting 35 years old, sometimes the training runs that should be easy, are no longer easy and knowing that no matter what pain I’m going through in the hard runs, if I mentally and physically get through it - I know that mentally I will get through the tough times come race day.
It shows how far behind I have fallen with my running when at my peak, only 3 to 4 years ago I was running 20 miles and marathons (26.2 miles) at 6:45 to 6:50 minute miles pace consistently and reasonably comfortable throughout the whole race distances, where as now, on a 5K distance (3.1 miles), running almost flat out pace (although I train on a very hilly course) I am currently running between 6:59 to 7:01 average minute miles pace. My 5K race average pace 4 years ago was around 5:50 minute miles, I’m some way from that at the moment, put it that way.
The 10K at Abbey Dash is very flat and is the course that I earned my PB of 36:11 on in 2013, aged 28 and it has been quite hard to gage what my flat course 5K time or current pace will be as I train on a hilly course, both ways. My average time over the last 3 weeks of training, where I have been generally running 3 to 4 times a week has been between 21:30 and 22:00, depending on performance or how I have felt during the run. I generally felt in the week and days leading up to the Abbey Dash that I am looking at around a mid 40s finishing time, which I would be pretty happy with. Current 5K pace from training on my hilly course suggests 44:00 on a good performance and 46 to 47 on a poor days work.
I was excited but also slightly nervous about getting a reasonable time that I will be happy with. With having trained on a hilly course, one way very steep, maybe this will benefit me for running on a flat course and maybe I will have surprised myself? There is a chance I could roll back the years on the day and get an early 40s time, which on current form and fitness, I would be very happy with. I have been training hard over the last 3 weeks and I feel I deserve a good performance out of myself. My football has also been very good fitness wise recently and the explosiveness and athletic runs from my competitive football has been helping my conditioning too. I have been cutting back over the last 3 weeks on my indoor bike training, skipping and core strength, so I can concentrate more on running and working on building my faster pace.
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MY ABBEY DASH RACE TIME HISTORY:
2013:
36:11 (PB)
Aged 28
2011:
38:46 (PB)
Aged 26
2010:
Withdrew from race 2 days before event with serious Turf Toe injury from football
Aged 25
2009:
41:00
(First ever 10K)
Aged 24
So, I found out only on the night before that my cousin Matty was definitely running, which I was happy about and was excited to meet him before the race at the race event area. My preparation during the week leading up was pretty good. I ran 5K four days in a row from Sunday to Wednesday and then decided to rest my legs so I would be fresh on race morning on the Sunday.
I probably have a bit of an addiction to Diet Cokes and Coke Zero cans and it is a habit that I really wish I could stop as it tends to bloat me up a lot, which isn’t ideal for running and my sports. So, I limited the amount of Diet Cokes in the days leading up to Sunday and drank isotonic drinks and water. I also bought myself some more Creatine tablets which I have before and after exercise. I ate well in the days leading up with plenty of pasta, protein and energy - I was feeling pretty good. Probably the only thing I did which I could have avoided was I had two bottles of Heineken on the evening before the race at a family social event, but I rehydrated with water after.
RACE DAY:
I met Matty before the race, had the obligatory pre-race photo, which was funnily photo bombed by my fellow Kirkstall Harriers’ runner Sam, which you can see in the middle of me and Matty in the top photo on this blog. Sam was a 75 minute pacer for the race to help runners finish in and around that time.
Quite often before races I have an issue where I need regular wees and it is really annoying and can also effect the start of my runs. It makes me nervous and I start thinking I need a wee and then I do. So I usually do most of my hydrating the night before and I did the same this time. I only had 500ml on the morning and had two wees before the race.
However, annoyingly and probably due to the cool weather, I began needing a wee about 10-15 mins before the race whilst I was at the start line. It was making me a bit nervous that it could effect my run, anyways, I kept telling myself that after 5 or 10 mins of running, it will go away and the bladder pain will go.
The first mile I thought stick at a steady pace where you feel comfortable but also feel like you’re pushing yourself enough to be working cardio wise. I felt like I was running well and there were a few runners around me who seemed to be sticking to the same pace. I hit the first mile mark in well under 7 minute miles and I felt good that I could keep this up. The feeling of needing a wee was still effecting me a little but I knew the longer I ran, it should wear off.
I usually break up 10K into two 3 miles then the last 0.2 miles is a sprint to the line. The Abbey Dash is straight down to Kirkstall Abbey and then it turns back on itself into town where it starts at Leeds Town Hall.
I was feeling strong and I had loads left in the tank when I hit the midway stage at Kirkstall Abbey and I planned to keep some left in the tank. I may not be at my peak but I am a very experienced runner, a veteran almost and officially a veteran 35 in a few months time so I know how to pace, even without a Fitbit pace tracker via my I Phone. Naturally the middle of the race I had a slight dip in my split paces, however it became more consistent during this time. I was enjoying the atmosphere back through Kirkstall, there were also some nice support from my fellow Kirkstall Harriers supporters.
I was having fun out there and I knew I was running well and I must say, better than expected. It did get a little tough in the last mile or two, as it would but I had the power and self belief I could keep powering through. The hilly 5K training runs were definitely a masterclass by me I must say. Training on a flat course would not have improved me. 3 weeks ago I was probably at a 45 to 46 10K pace from my 5K times but I was on for a good time here.
I heard my Fitbit say out loud, ‘6 miles in 41 minutes bla bla seconds’ and I breathed loudly to myself ‘yesss come on kid’, ‘you can do this’, I knew it was likely to be 43 minutes or if I push very hard from now, I could be just over 42 minutes. But my competitive and showmanship side came out and was probably more important to me. I already have a PB of 36 minutes, no one can ever take that away from me. I didn’t want to risk blowing myself out before the 100m finishing stretch where the crowd are watching cheering us all on.
I sure did save myself and when I saw the finishing stretch - boom - I went for it and smashed a powerful explosive finish to the line. I overtook so many runners towards the finish and I enjoyed every moment of it. The feeling of ecstasy when I finished and tried to catch my breath back was amazing - all the natural endorphins were now releasing in my brain and it felt so euphoric! It is this feeling at the end that I really love about these big races!
MY RACE TIME:
Chip Time: 43:10
I feel at times I paced it beautifully for a 10K without having a watch to look at, if I may say so myself haha.
my cousin Matty after the race with our medals
I would like to say a MASSIVE welldone to my cousin Matty, who made his running comeback on Sunday and finished the race in 1:14:00, which was a huge 10 minutes faster than he expected to run.
Please see a video below of my cousin finishing the race. I filmed it at the finish area for my You Tube Channel RJ Sports TV and I was shouting him to support but he didn’t hear me haha. He was too focused !!
The race time shows it was 1:27:00 but his chip time was 1:14:00.
VIDEO BELOW:
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