Training Log Archive: murraystrainingIn the 1 days ending Apr 29, 2017:
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Saturday Apr 29, 2017 #
Running race 2:49:40 [3] 37.5 km (4:31 / km) +1500m 3:46 / km
shoes: VJ iRock #2
Three Peaks, v2.
Pen-y-Ghent
Started at a moderate lick and enjoyed a quick chat with Jack Wood coming out of Horton before I moved up to be within sight of the lead group. As the hill opened up that group, led by Tom Owens and Ricky Lightfoot, started to fragment. I kept a nice rhythm going and held the gap to them at about 50m, eventually getting into 3rd. At the steepest section Ricky started walking and quickly dropped off Tom and back through the pack. Tom summited less than 20s ahead of me, and quickly took off on the descent. Last year I was very cautious on this descent, not wanting to screw my legs for the long run to Ribblehead. Based on how I've felt recently I thought I could go a bit harder this time so let go a bit. However despite running a 3:08 min km Ricky and Chris Hepworth still came past!
Whernside
The plan for the run along to Ribblehead was to run comfortably hard - 3:3x pace. Ricky and Chris seemed to be really trying to push on to reel Tom back in - to no avail - so I let them go a bit. There was a big gap behind me though. The gaps didn't change much over the second half of the flat bit - about a minute and a half behind Tom and 20-40s behind Ricky and Chris all the way to the viaduct.
On the first short climb after the checkpoint Ricky ground to a halt again and I got past him at the stream crossing (dry feet this year). I got some reasonable lines in up the main climb and passed Chris just before the steep final push. he looked like he was within touching distance but it was actually a minute - and looked like it as he was miles ahead on the descent.
I remembered last year that this descent was when I started to enjoy myself and realised I felt ok (and there was only one hill to go!). I didn't feel quite as fresh this year, the higher intensity starting to catch up with me, but it was still fun flying down the flag stones. Couldn't see Tom ahead of me - he must have really flown down!
Ingleborough
Or had he? After a couple of spectators told me I had a massive lead and when I couldn't see Tom ahead on the climb I started to wonder. Phil Winskill confirmed - no one ahead of me! Oh crikey, I better seize this chance! The steep climb up the Ingleborough felt very tough, walking most of the way when I'm sure I ran half of it last year. Strava disagrees though - CR for this segment! Onto the plateau, fortunately legs capable of acceleration and up to the summit. Double back and meet the chasers on the rocky spur - three minutes back, I'm told. And Jack Wood is up there!
The descent off Ingleborough is much worse than I remember! Full concentration needed just to stay upright. Run run run! Still no one in sight. Starting to estimate finish time. Mid 2:50s? Low 2:50s?
Down the final hill and into the private garden. Still no one catching. Across the road. Into the field. Big smiles. Big cheers. And a sub 2:50 time!
Just so happy with this. Probably up there with Snowdon in terms of most prestigious race wins. Slightly bittersweet as Tom threw it away by getting lost but I have to be happy with the way I ran. There are not many <2:50 times on this course! The record was only 3 minutes ahead but I can't see where I could have found that today. Maybe if I was a serious athlete?
SiS gels at start and after 40 minutes. 500ml Nuun and 2x Torq gels (one caffiene, one regular) at each bottle drop. No cramp but was close at the end.
Pen-y-Ghent
Started at a moderate lick and enjoyed a quick chat with Jack Wood coming out of Horton before I moved up to be within sight of the lead group. As the hill opened up that group, led by Tom Owens and Ricky Lightfoot, started to fragment. I kept a nice rhythm going and held the gap to them at about 50m, eventually getting into 3rd. At the steepest section Ricky started walking and quickly dropped off Tom and back through the pack. Tom summited less than 20s ahead of me, and quickly took off on the descent. Last year I was very cautious on this descent, not wanting to screw my legs for the long run to Ribblehead. Based on how I've felt recently I thought I could go a bit harder this time so let go a bit. However despite running a 3:08 min km Ricky and Chris Hepworth still came past!
Whernside
The plan for the run along to Ribblehead was to run comfortably hard - 3:3x pace. Ricky and Chris seemed to be really trying to push on to reel Tom back in - to no avail - so I let them go a bit. There was a big gap behind me though. The gaps didn't change much over the second half of the flat bit - about a minute and a half behind Tom and 20-40s behind Ricky and Chris all the way to the viaduct.
On the first short climb after the checkpoint Ricky ground to a halt again and I got past him at the stream crossing (dry feet this year). I got some reasonable lines in up the main climb and passed Chris just before the steep final push. he looked like he was within touching distance but it was actually a minute - and looked like it as he was miles ahead on the descent.
I remembered last year that this descent was when I started to enjoy myself and realised I felt ok (and there was only one hill to go!). I didn't feel quite as fresh this year, the higher intensity starting to catch up with me, but it was still fun flying down the flag stones. Couldn't see Tom ahead of me - he must have really flown down!
Ingleborough
Or had he? After a couple of spectators told me I had a massive lead and when I couldn't see Tom ahead on the climb I started to wonder. Phil Winskill confirmed - no one ahead of me! Oh crikey, I better seize this chance! The steep climb up the Ingleborough felt very tough, walking most of the way when I'm sure I ran half of it last year. Strava disagrees though - CR for this segment! Onto the plateau, fortunately legs capable of acceleration and up to the summit. Double back and meet the chasers on the rocky spur - three minutes back, I'm told. And Jack Wood is up there!
The descent off Ingleborough is much worse than I remember! Full concentration needed just to stay upright. Run run run! Still no one in sight. Starting to estimate finish time. Mid 2:50s? Low 2:50s?
Down the final hill and into the private garden. Still no one catching. Across the road. Into the field. Big smiles. Big cheers. And a sub 2:50 time!
Just so happy with this. Probably up there with Snowdon in terms of most prestigious race wins. Slightly bittersweet as Tom threw it away by getting lost but I have to be happy with the way I ran. There are not many <2:50 times on this course! The record was only 3 minutes ahead but I can't see where I could have found that today. Maybe if I was a serious athlete?
SiS gels at start and after 40 minutes. 500ml Nuun and 2x Torq gels (one caffiene, one regular) at each bottle drop. No cramp but was close at the end.