Les Clayes sous Bois - 10km

Piecing it all together afterwards, I still can't figure out why I was down to run this race. I can't remember who started the discussion about doing 2 races in the same weekend and how we managed to be 5 friends (Laurence, Katia, Nico, François and myself) with our names down on both lists for participation in Les Clayes on Friday night and then Orgerus on Sunday morning. Whatever the reason I spent most of Friday ruing the decision and wondering what on earth was going to happen.

When I drove into town at 7:30pm for the 8:30pm start I already had a load of excuses ready: it was too hot (23°C), I was tired after a tough week at work, I was lacking sleep. Meeting the others and then warming up around town only confimed what I already feared that the heat was going to be the main issue. We ran just under 3km as a warm-up and I was dripping with sweat already. The good news was that the course had been modified from previous years and instead of doing 3 loops with a bugger of a hill to manage, there were 2 longer loops this year.

I lined up at the start with the rest of the gang and when the gun went I made a mental resolution not to set off like a looney. I was surprised to see François ahead of me for the first 200m when he finally saw reason and Nico and I ran past in a small group of 4. We ran the first kilometre downhill together and then turned and ran up a long slope for the next 500m before turning into a little park for some greenery and views of the old part of town. This was the little respite before pulling up 2 more steeper hills albeit shorter, and then the road flattens out and heads downhill with some long flat straights to complete the circuit.

Nico had taken the lead on our little group heading up to the second kilometre marker and I concentrated on getting past the other 2 runners and not losing touch with Nico. The steeper hills killed me though and with the heat, Nico made some good ground on me here and I would never be able to get back in touch after this. I was now focussed on losing my adversary from Gally who was getting a lot of local support. He came past me at the 4km marker and I hung onto him going through the end of the first lap and then on the downhill section of the second loop.

As we ran back up the slope to the park, I put in a little effort and came past him again. I just concentrated now on maintaining the best pace I could manage as the heat had drained all motivation from my body. I could see Nico about 100 - 150 metres ahead now and knew that I had no chance of catching him. I slowed even further on the steeper hills, putting in a kilometre in 4:04 and I was just praying that the runner behind wasn't feeling any fresher than I was. I could hear him just behind and didn't dare turn to see where he was as I didn't want to encourage him. Instead, I tried to accelerate away on the flat and put some distance in to discourage him if he thought of attacking again.

I was by myself now and watched Nico turn at the 8 km marker and spot me 150 metres behind. I saw him ease off the pace and smiled to myself as he had nothing to race for now. I wasn't going ot catch him and there was no chance of a time in this heat and on this course. I couldn't ease off as I had my Gally runner behind still and he hadn't given up the chase just yet. I pushed on until the final bend and then had the last 150 metres of uphill to the finish line which I sprinted as hard as I could. If he was going to beat me now, he'd have to put the effort in with the crowds cheering him on. He finished 2 seconds behind me. Relief.

I finished in 37:16 in 7th place and 2nd vet with Nico one place ahead in 36:48. François finished in a slightly disappointing 41:18 as he's capable of beating 40 minutes regularly now - too much cycling and not enough running recently. Katia finished just ahead of Laurence in 46:52 and 47:06 respectively with them picking up 1st and 2nd place in the female vet category. Another podium and this one is becoming a regular in their racing calendar.

Good to have a meal all together afterwards after an interminable wait with one of the most verbose presenters ever encountered for the prize winners.

Etampes 10 km race

I was very relaxed going into this race. I was going to pace François and I was looking forward to the run. Laurence, on the other hand, was very stressed as she was attempting to beat her record set in Paris XIV and to go under 46 minutes for the first time over the distance. Would she be able to cope with the pressure and pull it off when it counted?

We had delayed our departure for our skiing holidays just to take part in this race and I gently reminded Laurence of this fact as we drove there just to increase the pressure on her. I am sure that this was appreciated. We met the others (François, Katia, Pascal and Sandra and the competition: Benjamin) when we picked up our bibs and we set off around the 5km course for a warm-up. The race would involve 2 loops, but they were relatively flat and the only obstance around the course was the patchy ice which hadn't melted in places.

We lined up at the start with the other 1000 runners and the gun went quickly and in the confusion I lost François. Luckily, he hadn't lost me and was a couple of metres behind but with the initial crowds, I found it difficult to spot him. We instantly set off at the designated pace of 3:49, passing the first kilometre in 3:43, which I thought wasn't bad going as pacing efforts go.

The next couple of kilometres were at the same pace around 3:45/ km, but after the fourth kilometre, François had to tell me to slow down so that  I wouldn't lose him. I had spotted the first female runner only a few metres ahead and I thought that this would spur François on, but we don't all act the same way when it comes to racing.

We finished our first loop and set off on the second. François was slower now and the initial pace had taken it out of him and he was paying the price now. I had no regrets as we gone out at the right pace but unfortunately, it's still slightly too fast for his level of training at the moment. We ran the next few kilometres at around 15 km/h and it was only in the last kilometre that he increased the pace slightly to 3:55 to cross the finishing line in 39:03, just behind the first 2 female runners. He'd beaten his PB but not his objective unlike Benj who had run a stormer with a final time of 36:43 and a new PB.

We ran back along the course and saw Pascal (41:56), and then Sandra (44:34) and not far behind her Laurence. I ran with Laurence to encourage her, but it wasn't the moment and so I kept my distance as she ran a new PB in 45:23 and was thrilled to bits with her result. Katia finished 6 seconds behind her to complete the club outing.

A warm down with Benj together and then I picked up the bags for a quick shower before we set off to the Alps for our skiing holiday, feeling that the delayed departure had been well worth the while.

 Taking my pacing duties for François very seriously after the first loop.

Laurence at the end of the race. Notice that she did not appreciate my accompanying her due to fatigue so I was obliged to run between the cars!








A big thanks to Paul for taking the photos.

Paris XIV - 10km

I really thought that I would beat my record over the distance today. McMillan was forecasting a 36:06 and I was hoping to break the 36 minute barrier for the first time ever. I'd even announced this to Nico, Laurence and others so there was no hiding my ambition but how would it go?

I first ran this race 3 years ago and it was the first time that I managed to go under 40 minutes over the distance. I remember my feeling afterwards, elated by my race and with the distinct impression that there was more downhill than uphill despite it being 2 loops of 5 kilometres with the finish line just next to the start. Laurence was running this year too and had convinced Sandra and François to take part aswell. François was aiming to beat 40 minutes in his first ever 10km race. He was totally convinced that he would do it as McMillan predicted a 39:40 for him off the back of his marathon performance in Florence (3:06). McMillan is now his running bible and if he sees it there then it's the gospel truth.

We drove into Paris and my first disappointment was to see that the swimming pool changing rooms were no longer used to get changed and to store your clothes in. There were 2000 runners taking part this year some 800 more than when I last ran. So a quick inspection of the site and then we dropped all of our stuff off and ran a warm-up around the 5km course. The weather was quite clement with the temperature around 7°C and after the warm-up we went immediately to the start area and jumped over the barriers to push in near the front.

Despite these efforts, it still took me almost 10 seconds to get over the start line and to begin to run. I spent the next 1.5km weaving in and out of other runners while François was less lucky and tripped over a stray leg falling down and cutting his hand open. Unfortunately McMillan couldn't predict this sort of event. I focused on getting into a stride, looking at the Garmin that showed the first km in 3:33 and then the second in 3:25. The third kilometre takes you past the only big tower in Paris (beside Eiffel's of course), Montparnasse. I struggled after this point as there was a slight uphill follwed by a flat to end the fourth kilometre and then a long slight uphill back to the start point and the end of the first loop. I only managed these in 3:40, 3:35 and then 3:49.

I began the second loop and my heart wasn't really in it. It was exactly like the cross country last weekend where I went through the motions but I was preserving myself. I could feel the tiredness and I just told myself to ease off and that the pain would go away. So too much thinking and not enough racing really. During the sixth and seventh kilometres, I suffered from a slight stitch in my right-hand side and told myself that it couldn't be as bad as the runner 15 metres in front who kept holding his right hand to his side. A funny way to run but I still couldn't catch him and a couple of runners passed me at this point.

Back past Montparnasse and the 8 kilometre marker. 3:35 again for the kilometre but that was after having benefitted from the downhill. The last hard work was to come but I had already eased. I could see from the virtual partner that I was 21 seconds behind schedule putting me on course for a 36:21 but I knew that I wouldn't be able to hold it up the hill as I was supposed to be running 3:35 pace. I was right and the seconds ticked by. At the end, I didn't even bother to sprint completing the tenth kilometre in 3:54, my slowest over the course.

I just managed to hold on to 36:57 on the official clock and a real time of 36:48 as there was a timing mat at the start. François finished in 39:22 qualifying for the French nationals in the process (under 40:00 for V2), I qualified for V1 (under 37:00) and both Sandra and Laurence qualified with their times of 35:00 and 36:12 respectively (under 48:00 for V1 women). Satisfaction all round for everybody who beat their PB except me. I was relatively satisfied as it's my second fastest time ever and I can't state truthfully that I bust a gut in the process. I know that there's more yet to come.

At least there was hot soup at the finish line so some of the traditions hadn't died out. We've created our own traditions by declaring that every time a personal record is broken, we celebrate with a meal out. I think it's going to be an expensive year.

Vélizy 10km - 36:32 and new PB

I've given it all away in the title and there'll be no suspense in the race description now. I have nothing to suprise my readers with but since most of them were at the race anyway and know the results, I'll just get on with it.

I picked Nico up this morning to drive him to the race. We discussed our respective form and how the day was perfect for achieving a new record. He was aiming for 35:00 and I was aiming to beat my record and be not further than 30 seconds behind him. In fact the 30 seconds was a lie to myself as internally I was ready to accept a gap of up to 1 minute. If he was going to achieve 35:00 then I would have to do 36:00. I've been running well in training recently and I was convinced that I could beat my record. My intervals and reps and distance work have helped build up my speed and stamina and the weather was perfect: sunny, dry, no wind and a temperature between 8 - 10°C. There were no excuses for not achieving.

Neither Nico nor I knew the course nor where to park in Vélizy for the start and after a little visit of the town (thank God Vélizy is not a big place) we found the stadium and the start of the race. We were both focused on our marathon training and although we were here to run the race, we were also aiming to complete the training for the day of 1:45 with 25 minutes at marathon pace. The 10km would resolve the marathon pace issue but we decided on a 30 minute warm-up followed by a 40 minute warm-down after the race. All was set.

We warmed up around the small loop of the course to begin with after having picked up our bibs and met with a number of other runners from St Germain including Gérard, Françoise, Thierry, Simon, Robin, Aude and Gérald. The course was organised into 2 loops: the first a short loop of 3 kilometres, followed by an extended loop through town and then through the forest back to the stadium for a 3/4 lap to finish.

We got in line for the start about 8 minutes before the race was due to begin. In all of my racing experience, which admittedly is not extensive, this was by far the worst start I've ever been in. The officials forced us to back up so that nobody was over the start line and we were compressed like cattle in a pen. I was leaning over backwards with the pressure from the runners in front and I couldn't move my feet backwards as there was no space behind me. We "stood" there praying for the race to begin so that we could be released from our misery. Finally the gun went and we were off and miracle of miracles, nobody fell in the first 10 metres and was trampled to death.

I was behind Thierry, Simon and Robin and I could see Nico and Gérald well in front. However, there was no way through and I didn't want to slalom the first kilometre. I held back on the pace and waited for the gaps to appear dso that I could slip through. After a 90° left bend and then a 90° right bend the road widened out and I was able to pass down the left-hand side where there was plenty of space. I noticed that Nico had gained a little lead and after passing Thierry, Simon and Robin, I focused on Gérald who was running well and tried to pull him in.

I caught Gérlad after 1k and put some space on him immediately so that he didn't decide to tuck in behind me. I now looked ahead and watched Nico run with Fred, a former St Germain runner, who had told us just before the start that he ran 36:50 last Sunday, qualifying for the French nationals over 10k in the process. This was my time objective for today's race and I figured that I wasn't running as well as I thought or I should be with these guys ahead. Having thought this, I carried on at my pace which felt fast enough for me and the virtual partner showed that I was already 20 seconds up on the 3:40 pace I had programmed on the Garmin.What really surprised me though was that after the first short loop, I could see the gap between Nico and me reducing with Nico dropping off the pace set by Fred and others in their little group.

It was really happening. At about 3.5km, I knew that I'd catch Nico. The gap was now about 8 - 10 metres and my only thoughts were whether I could keep this pace up and how would he react when I pulled alongside. At 4km, I caught him and didn't even make a sign to let him know I was there. I was too worried that he'd tuck in behind me and I wasn't sure how I could cope with this mentally.I saw on the Garmin that I was 33 seconds up on my virtual partner at this point and although I was tiring, I still felt that the pace was not unsustainable. I passed Nico and made a mental effort to dig in and to keep pushing.

I don't have many recollections of the race for the next couple of kilometres only seeing Momo looking as though he was leading as one section doubled back on itself and the leading pack came past going the other way (he was in fact in 5th position but the first 4 were well ahead). We went past the 6th kilometre now and the gap between Fred and myself was closing. I focused on reeling him in and when I pulled alongside at 7km, he spoke to me "I'm not going to give in easily James" and the bugger tucked in behind me. We took it in turns to lead through the forest and the last track section with a slight uphill. He gained a couple of metres on me and despite my acceleration over the last kilometre, I couldn't pull him back. The motivation wasn't there as I knew I was on for a new PB and overtaking him was not going to give me any more satisfaction (Complete bo**ocks of course as I regretted this after the race - but I wasn't thinking this at the time).

I entered the stadium and half-sprinted the last 300m to finish in 36:32 a new PB by 25 seconds. Really pleased with the time as it confirms my form at the moment and is promising for Florence. Nico finished in 37:46, having walked at one point and almost DNFed, before deciding that he wouldn't drop out of a race and ran to the end. Gérald did much the same but ran slower finishing in 40:40 and one of his slowest 10k race's ever, but he'll be back soon. Pleased to beat Thierry and Mireille which is also a new first and finsihed 2nd from the club behind Momo.

Splits went as follows:

3:29, 3:28, 3:35, 3:38, 3:39, 3:36, 3:42, 3:42, 3:46, 3:34 and then 18 seconds for the last 100m to the finish.

23.5 km for the day including the warm-down and 98km for the week. If I'd known I was so close, I'd have insisted on another 2km today!

Paris XIV - 10 km

Some times things don't always go the way you want them too.

I don't want to make excuses for today's result but I'm asking myself what went wrong today during the race.

Nick and Paul picked me up at 8:00 am this morning to go to Paris for the race. Things got very serious first thing as Paul proposed that we competed against each other using our PB's as the basis for the handicap. The loser was to pay for the coffees for the others at the end of the race. I knew that I wasn't on top form and that my PB was unlikely to fall today, but I'd been telling myself that with the club training sessions, I should be looking for a sub 38 minute time.

We arrived with 40 minutes to spare before the start and the organisation was as good as last year: the race numbers were easy to obtain, the changing facilities excellent, lockers for the bags, etc. We did a short warm-up and then lined up at the start which is the worst part of this race. The start is fairly narrow and we were already situated a good 6 rows back from the front. I warned that the start would be a bit of a scramble and some slaloming would be necessary. The gun went off and we surged forward. There was a little elbowing and a little forcing necessary but overall I wasn't hampered too much. By the first kilometre mark, there were no longer any crowd problems and we'd settled into a good rhythm. I went through the kilometre in 3:44 so I was spot on schedule, especially due to the density and the time necessary to cross the start line.

I settled into my stride and the second kilometre went well too: 3:38. The course is slightly downhill over these first 3 kilometres so this was no real surprise. The surprise was that the 3rd kilometre split on the Garmin was out: 3:54 but the autolap went well after the road-marking (about 60m out). I thought nothing of it and tried to concentrate on the sensations instead.

Just before 4 km there is the first little uphill which I tried to push on concentrating on some of the other runners around me now. This then eases before a slight uphill over the next kilometre bringing you around to complete the first loop. I was overtaken by a woman at this point who had an easy running style and was trying to catch another male runner from her club. I tried to latch on to her but I lost the willpower and mentally my race was shot from here on in.

She only made a few metres on me at first but I couldn't (or didn't have the energy) to pull her back. The gap then grew and I started going backwards. This is always my weakest point in the 10km races at about the 6-7 km markers. From 8 km onwards, I know that the end is approaching and I can manage to concentrate on the pace again. This just didn't happen today. I was overtaken by runners and I lacked the motivation to keep up with them by putting in any effort. I think that I'm still not fully recovered from my succession of colds and am lacking stamina to finish my races correctly.

The Garmin shows clearly that I slowed down at this point running a few kilometres in 3:59 - 4:01 times. I lost interest here and just wanted it to be over. At 9.5 km around one of the last bends before getting to the finsihing town square, I was overtaken by a group of 6/7 runners. What was going on? It was another woman being encouraged by a group of men around her! I maintained my speed and finished the course in 38:30.

I just had time to pick up my goodies bag when I saw Nick arriving. He'd finished in 38:51 beating his personal best in the process. This was an excellent result considering the course is not one of the fastest, it was slightly cold at 3.5°C and there was a nasty headwind in some sections. I was really pleased for him. He hadn't seen me ahead of him, having lost me after the first kilometre but he was within shouting distance of beating me today. Paul finished just afterwards in 41:14, so 1:15 down on his PB. He bought the coffees.

My conclusion: need to build up the weekly mileage again; concentrate on the quality sessions and push these; ease off on the races until the semi in Rambouillet; get more swimming into my weekly routine and lose 3 kgs. It's as easy as that !

Oh yeah, I almost forgot: the first woman who passed me finished in 37:41. I would have been happy with that. Can't help but think about what might have been.

Conflans 10 km - Fin d'Oisienne

Today was the big day. As I wrote during the week, I wasn't aiming for the fastest time today but just to race against François-Xavier and to see how we were both faring up.

I picked Nick up to go to the race and after picking up our numbers we went for a 2km warm-up run around the short loop of the course. It was a lovely day: sunny, totally blue sky, little breeze and not too warm. We met F-X half an hour before the race started and had a quick pre-race chat about our physical condition, as runners always do. He was in fine form mentally but suffering physically from a slight stomach upset. He told me that the race was to count officially in our challenge series for which the score currently stands at 1-1 (Conflans 15km for him last year and Paris marathon for me in April). I'd been nervous about this race all week since our last race together in Vincennes in July where he beat me by about 20 seconds but luckily for me had decided that it wasn't to count prior to running.

We lined up with another runner from St Germain, Bruno, who I'd been training with this week. I was fairly sure that he would beat me but he told me he was aiming for a time around 38 minutes which I was hoping to beat. The gun went off and all 200 runners surged forward pushing against the elastic which the starter had forgotten to drop before firing. He fired again 8 seconds later to signal a false start. This was the first ever false start I'd ever seen for a 10 km race and we were all laughing about this as we lined up again. The gun went again and this time we were off.

I followed F-X for about 500m in a small group of 5 or 6 runners at an easy pace. For once, I felt I had not gone out at full blast and the pace suited me fine. I pulled along side him and started leading the little group. Bruno had gone past and was about 30 metres in front in another small group and the distance between the 2 groups was constant. I hadn't wanted to lead as my race tactics were just to stay with F-X and race him rather than the clock. However, my zeal got the better of me and I settled into a pace that suited me fine.

We completed the first loop of 2km in 7:15 as one of the marshals was shouting out the times as we passed. Anastasia, F-X's wife, cheered us on as we went past and so I still felt the pressure from F-X knowing that he was in the group waiting for his chance to take the lead. At this point, I thought back to last year when I was already a minute slower at the same stage. What an improvement a year's training makes.

I maintained the pace now, feeling strong in my legs and not too breathless. The kilometres passed and I didn't look at the Garmin, just hitting the lap button at each kilometre marker. I had set the virtual partner at 3:45 per km pace but I was too busy concentrating on the race to bother looking at it. We finished the second loop and Anastasia cheered as we went past again, heading towards the 6 kilometre marker. One loop to go and it'd be over. This thought encouraged me and I pushed the pace up the very slight inclines, trying to split the group. This was effective and although I never looked behind me (I didn't want to give any form of encouragement ot F-X!) and knew that there were only 1 or 2 who were still there.

At around 8.5 km footsteps approached very quickly, just as I was beginning to tire slightly. A quick glance to my right and I saw with relief that it wasn't F-X. I let this runner go past but accelerated at the same time to keep with him. We caught another runner who was tiring badly and then the last slope appeared heading up to the stadium. 700 metres to go now, so I pushed on again overtaking the guy who had come past and trying to lose him up the hill. A last effort into the stadium and another acceleration to the finish line to see the clock at 37:20. I passed the line and stopped my watch: 37:27. Personal best and 10km objective beaten. I was ecstatic.

I congratulated Bruno who had finished one place in front, 20 seconds ahead and then looked around for F-X. He wasn't there. I had run the whole race thinking that he was on my shoulder and he had actually dropped back after 3 km finding the pace too fast after his semi last weekend.

He finished in 39:20 and Nick just after in 39:40. Nick was pleased with his time for the first race of the season. I've now got to decide on my next objective for the distance - what a pleasant dilemna !

Thoroughly chuffed with the result and just wondering where I finished in the veteran category as this was my first race as a V1. Looking forward to beating my objective in the marathon next.

Splits went as follows: 3:34, 3:39, 3:46, 3:44, 3:39, 3:48, 3:55, 3:49, 3:26, 4:03.
Last 2 are peculiar as 9km marker was too optimistic by a 100 metres in my opinion. Total for 2 is 7:29 which puts pace at 3:45/ km in line with the rest of the course. Very steady running.