Comparison

Each of the last 3 years my running focus has been on the 24 hour Championship. Commonwealths in 2011 and Worlds in 2012 & 2013. Unfortunately after a great National Team debut with a Silver Medal in 2011 I have gone backwards the last 2 years. So as is my habit I've spent the last few months since this year's race analyzing what went wrong and comparing each of the races. So here it is: Wales- 3x 50K training runs 100K/wk on bike for ~10 weeks Time since last 100K run = 7months No weeks over 100K running Race surface 100% bitumen. Tune up race 5 days before =6K Distance at halfway = 118K Poland- 3x 50K training runs Some cycling whist injured 12- 5 weeks out Time since last 100K = 4months 3 weeks over 100K Race surface 50% bitumen and 50% pavers, 50% of these pavers were on an uphill section Tune up race 13 days before =12K Distance at halfway = 118K Holland- 7x 50K training runs (3 over 40miles during the preceding 4months) Some cycling pre-specific build up (about 4months out )& ~ 30min/week til taper Time since last 100K = 8months (previous World 24 - 228K) ~3weeks over 100K Race surface flat 50% pavers and 50% bitumen Tune up race 20 days before =47K Distance at halfway = 118K So what does all this mean? Reading between the lines of my previous post (Holland Race Report) it is obvious I wasn't a fan of the concrete pavers and cobblestones both much harder than bitumen. However race surface isn't really a controllable. I must race on whatever course is presented. Was 7 50K training runs too many? Interestingly I planned a similar number the previous years but injuries and colds prevented me getting them in. I think there is a real tendency to break the body down in preparation for a 24 and I'm not sure a 3 week taper is enough to refresh the body. My mid-week 20K runs were much faster this year suggesting I had recovered from my long runs quickly but during the taper I needed a few trips to the physio as the body started to feel the effects. Average weekly mileage didnt vary greatly but I had a much more consistent build-up this year. Virtually everything went to plan and I was no doubt fitter. However the setbacks the previous years may have been a blessing in disguise. How important was the cycling I did before Wales? In retrospect I think training twice a day with a bike and run session most days was physically and mentally an advantage. Sporadic cycling the last 2 years didn't achieve the same results. When I ran my 6K race 5 days before Wales I thought it was a risky policy but I had to earn some spending money and I would have done a similar session in training if the race wasn't on. With a good result in Wales I thought a hit out a little earlier was safer and chose the 12K City to Surf 13 days out. I ran well and recovered quickly feeling confident for the main event. This year with a 50K ultra scheduled 3 weeks out I traded my usual last 50K training run for a hit-out in a 50K race. The race though a few K's short was a good run and I recovered well enough and was hopeful of a PB. Alas it wasn't to be, which brings me to what I think is the most important factor. Each year I reached 12 hours with 118K. If as some say the first half is run with the body and the 2nd half the mind or heart you could theorise I was in similar shape each year. However when I reached 118K in Wales I had the rather juicy carrot of the WA record in my sights and despite being in an uninspiring 17th place within hours I was fighting for a medal. The following years 118K looked less and less inspriational and my main goal next time I race will be to get myself a total at halfway that will let me dream big. Till next time.