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Paul Whittakerendurance athlete with olympic ambitionstraining, coaching and advice about all things running
- 09Jan2012
Recent race performances
Racing update:
Hello again,
I hope everyone had a nice Christmas and a happy new year!
I have been running a few races recently both road and cross country and I just thought I would update the blog with my thoughts throughout each race I have ran and how I got on
Ingatestone 5 (miles) 18th September 2011
Having ran the ingatestone 5 a few times before I was really looking forward to this run because it was on a new course. Apparently this time around it was going to be fast and flat with only a few undulations on the course… it wasn’t!
I set off on the first uphill with caution not really knowing how steep it was going to be and how much the hills would take out of me on the course; I did the first mile in 5.30 which was to slow for my liking so I went to the front and pushed the pace from there onwards. The next mile was slightly down hill and I checked my watch and saw 10.10 meaning I ran the next mile in 4.40! I’m usually pretty good with pacing and running at the right effort level but somehow the pace was up and down. After that I settled into a pace of approx. 5.05min per mile, which gave me an overall finishing time of 25.26 and 1st place. Overall I was pretty pleased with the performance but knowing I could run a quicker time on a really flat course.
Southend 10k 2nd October 2011
Since my form was good after winning the Ingatestone 5 two weeks ago I was confident that I could run really well at the Southend 10k, the hardest task I suppose was to beat a good friend of mine called Adam Hickey who I know is always in good racing shape throughout the year.
As we set of down the road on this 10k race we passed the 1st kilometre in around 2.55, I felt good and it felt easy, me and Adam pulled away from the pack and was running side by side the rest of the race. I reached around 4km already struggling! Feeling like I couldn’t handle the pace, we passed 5km in approximately 15.40ish and I was hanging on for dear life by this stage. It was an extremely hot day for a weekend in October and I felt really rough the last part of the race coming home in 2nd place in 32.19 a poor performance judging by how fit I ‘thought’ I was but that’s running for you!
Whitam 5 (miles) Boxing Day
Training has been good the last few months and I knew my preparation was good enough leading up to the race to have a possible breakthrough. I have ran the Whitham 5 once before and came in the top 5 so I was hoping for a good run, the weather was pretty good but it was slightly windy.
The course was a big loop around country lanes but started slightly uphill towards the first mile.
I set off hard and went straight to the front hoping to run a quick time, I passed the first mile in 4.48 and was pleased that I felt good and already had a small lead on the field and the man in second place. As we hit 2miles I slowed slightly (5 min mile) due to another small incline and I tried to keep my rhythm going between 2-4miles. I passed 4miles in 20.05 and there was a nice stretch that went downhill and around past the start line towards the finish. I ran the last mile in 4.48 and finished in a new p.b of 24.53 for 5miles. Coming off the race I was really pleased with the time but having done 90mile week and a 3mile time trial effort the Thursday before the race in 14.51 I know I can still run quicker! Always pleased with a first place finish but I’m always looking to improve my times.
Essex Cross Country Championships 12k senior men’s- Gloucester Park
After having a pleasing run at Whitham I was hoping for another good run at the Essex XC champs, the distance of 12k wasn’t going to be too much of a problem so I thought I was in for a good chance of coming high up in the field. The course was 3 laps around Gloucester park incorporating some challenging hills and flat sections.
As we set off on the first lap I ran up to the front group and decided to sit in and relax on the first lap, I was in approximately 2-3rd place as we approached lap two. The pace seemed to slow and I was looking around thinking someone has got to take this race on because we weren’t running hard enough, next thing I know Adam went to the front and started to push the pace slightly. I knew I had to cover every move that he made to be in a good chance of winning the race, he seemed very fit and it was tough hanging onto him up the hills and round the corners on the 2nd lap. We came off the hills approaching the start of the last lap and I still felt that I wasn’t ‘all out’ and I had lots left, I went into the lead with one lap to go knowing I only had 3k left and I really pushed on hard saying to myself ‘don’t look back!’
I pushed the pace all the way until the last 100m when I glanced back knowing I had a lead and slowed up into the finish for the win!
See results on the Power of 10 website
After the race and looking back on my performance I ran a really good tactical race and felt really strong, if the race was 5-10k the result might have been different but who knows? I’m in good shape and training is paying off!
South of England Cross Country Championships Brighton 15k
After having good results in my last few races I had only one tactic that was going to play a big part in how I was going to race the southerns which was to get high up into the top 3 places early on in the race.
As the race was 15k over cross country I knew this kind of distance would suit me seeing as long term I am most probably suited to this type of distance. As the race started I went straight up into the lead alongside my old club mate Adam Hickey from Southend Ac, we both was together on the first small lap around the hill on the first section of this course. I settled back into the top 6 runners in the front pack and decided to ‘stay there and relax’ for as long as I could over the next 12-14k.
I did my best to hang on to the leaders throughout the entire race and overall I finished a respectable 8th place.
I found as like most cross country races the lead pack are not necessarily running much faster than the pack of runners behind its more of a case that the front group tend to start harder and faster up to the front and hang on. This is what I have believed in for a long while, eventually I will be able to get up to the front pack and relax and be able to kick on off a fast pace… watch this space!Chichester 10k road race- Feb 5th
I love this race!
The Chichester 10k is the road race early in the year that I suggest everyone to do if you’re looking for great atmosphere and fast course.
After a good performance two years ago and an average performance at Chichester last year I was determined to get the time I have been after for a while now.
As usual for big races I stayed overnight the day before the race to stay relaxed and recover from the journey up to the race. In the morning on the Sunday (race day) at 7am I got up and went for a nice 10minute jog from the hotel, after this I did some running drills, strides etc. before going back to the room to go on my Grid foam roller and foot and lower leg kit - part of the Trigger Point range - to loosen my legs and keep them supple for the race.
Race overview-
I set off on the new part of the 10k section of the course which was to my surprise slightly uphill for the first 1km, I stayed relaxed and got into the top 5 runners and tried to get a good pace going. We passed the first 1km in 3.05 and then started to slowly pick up the pace. Now coming up to the 5k marker on the course I was initially hoping for around 14.45 for the 5k but we actually did 15.10 for the first half.
This started to make me think that someone is really going to take this race on the second part of the race (wasn’t going to be me!) and I thought whoever does I’m going with them!
Ben Whitby who has recently got back from an altitude stay in Kenya training with Mo Farah took the lead and started to wind up the pace for the next few kilometres. I was hanging on in 3rd place and trying to stay relaxed as possible.
With 2km to go I realised the time for 8km was 23.59 so I knew if I ran the last 2km in 6 minutes I would run under 30minutes for 10k.
1km left and I moved into 2nd and I was really going after Ben to try and catch him. As we turned the bend into the finishing straight I was going flat out and was holding the pace. We approached the line and I got beaten by 1 second by Chris Powner from Winchester so I ended up coming 3rd place.
The fact that I came 3rd was great but as I came across the line I saw 29.39! (The official result being 29.40) With a 42 second personal best I was buzzing! Bring on the next race!Why not comment and rate this post?- Posted by Alan Turner on February 5th, 2012 7:57pmRating:5out of 5Hi Paul, i saw you had a massive breakthrough to the elites with a 29 40 10k at chichester today! Would you be able to elaborate a bit further on your training, for example a typical week, or is it top secret? Do you coach yourself? kind regards, Alan
- Posted by Paul on February 17th, 2012 10:37amRating:1out of 5Hi Alan, Thanks, yeah it was a big p.b but i have been due a fast run like that for a while now:) I suppose like most runners they wouldn't want to elaborate to much on there training because it can be copied. I run around 110-120miles a week most weeks in the winter and i really focus on getting as strong as possible in the winter months while adding in the odd race to keep some speed in my legs. The Chichester 10k was run off a big block off training, it was without any specific 10k work at all so i am really looking forward to how fast i can run this summer on the track when i start to do some specific race pace training sessions:) I've had some really good help from different coaches but the main type of advice on training and racing is from Jeremy Freeman at Chelmsford Ac. He has lots of experience and training knowledge that has really helped me over this winter. I think i have an outside chance this year of running the European A standard of 28.55 for 10,000m on the track but seeing as the selections take place in june its going to be difficult to find a good quality track race before then to get the time.
- 29Nov2011
Interesting running books
Hello again:) It's that time of the year we are all approaching where the Christmas shopping is underway and everyone is thinking about good Christmas presents for their friends and family.
I have been having a look at home at some of the really good and interesting running books that I have (that I'm sure you can still buy) and was thinking that I should list a few on here so people can go online a buy them for Christmas.
Most of the books are my Dad's that he has collected over 30years of running and some of them are my own.
Lore of Running
Run faster from 5k to marathon
Run feel Ovett (steve ovett)
Good for the first mile (steve cram)
Run strong
Running is easy
Better training for distance runners
The long hard road parts 1 and 2 by Ron Hill
Alberto Salazar guide to road racing
Born to run (Seb Coe)
More Fire Paul Tergat
Running the Lydiard Way
From First to Last by Charlie Spedding
Ron Clarke's "The Unforgiving Minute."
Jack Daniels +many more that I can't think of!
I'm sure some of these books are still available online from places like Amazon so check them out and they are all a great read/present for xmas!Why not comment and rate this post?- Posted by Andrew Cooney on January 4th, 2012 9:52amRating:4out of 5Tulloh's 'Running is Easy' was the book that got me into the sport and it's still a great read and very accessible. It also includes effective training plans for the beginner through to serious competitive runners.
- 08Nov2011
Places to run..
Sorry for the long delay since my last blog on recovery which was almost a month ago?
I’m back into full training now and I’m progressing quite nicely, this winter for me is a big building block for spring/summer next year where I can hopefully run some big PBs over my favourite distances:)
The one thing I like in the winter/off season phase of training is the consistency of good workouts and long runs which I find really important (rather than racing every week in the winter.) Many times over the last few years I have competed in all cross country races in the winter and found that by easing off every week and recovering after each race means I can’t put together a string of important training for the big improvement next year.
Many people would disagree and feel that cross country is the foundation for distance runners in the winter and by racing over tough courses this gives you strength.. I agree.. but doing a simple 10mile tempo run at close to 5min per mile suits me better:)
Just realised.. my title for this blog today was about places to run! lol after building up my training so I am running around 12-13 times per week varying the route you run becomes really important, and more interesting! I now spend most of my weekends running in Eastbourne (visiting my girlfriend) which is great and the different routes are definitely better for me rather than the same old routes back home. If anyone ever wants to go for a weekend away and likes HILLY training runs Eastbourne is the place to go:) last Sunday I did a 2hour run, the first 60mins was on my own on the seafront at Eastbourne then I looped back round and ran with Holly (GF) for the next 60mins... she took me around a route which some runners would say is undulating (I would say very very hilly;) regardless of the route it as a good 2hour run and did me good:)
One more quick note.. Wayne Lyle and John Green are two of the athletes I am coaching at the moment and they training very hard for next year:) keep it up!Be the First to Comment and rate this post - 14Oct2011
Recovery After Hard Training and Racing
Recovery especially after hard races and training sessions are one of the key components in running performance that is regularly overlooked when it comes to distance runners.
The big question after training that comes across an athlete's mind is 'how long will it take for me to recover before i can run another hard session'.
Personally it all comes down to general fitness and how many hard sessions you incorporate in a typical training week.
What I have found is that a good principle to work from is the hard/easy method, this means that you alternate hard training days with a recovery day the next and then repeat as you lead up to the weekend. For example if you have set plan for your training week with hard sessions on Monday, Wednesday and Friday always listen to your body.
Let's say you did not recover Wednesday after Monday's session and you feel slightly heavy legged and sore RUN EASY THAT DAY!
It's always better to take an extra day easy than push through a hard training day when you don't feel recovered.
Races- Usually it's always best to ease down and taper before a race, maybe having one day off the day before the race. If you are racing on a Sunday (most road races are on Sundays) I would go by something along this outline for recovery:
5k- 2 days easy running after the race, 10k- 3 days easy running after the race, 10miles-half marathon- 4 days easy running after the race and a marathon 2-3 weeks.
Easy running= A pace which is 2-3mins slower than current 10k paceBe the First to Comment and rate this post - 13Oct2011
Season breaks
I am in the 2nd week of a 3 week break after the track season. Things have gone pretty well this year with a few PBs over the shorter distances (3000m-5000m) and I'm already itching to get back out running!
Winter training for me starts in November and I will have a gradual build up to my peak mileage which I will hold until the end of April 2012.
After a good winter last year of a maximum mileage of 125 miles per week, this year i am hoping to reach around 130-140miles per week. This includes long runs, hard fast sessions and good recovery workouts so I can make a big jump in performance for next year's track season.Be the First to Comment and rate this post
