North East Running

My favourite racing is either 5k (especially parkruns) and 10k. I know the pace I can hit for each split and train to get faster . Next week though, I've entered a 3000m track race. I've done one track race before (a 5000m) and a mile challenge on a cycling circuit. So... what's the plan for a 3,000m track race? What's the pace I should set myself? As with planning for a road race, I'm going to have a look at the pace I've done previously - but then add a bit on based on being a bit fitter (hopefully), the 3000m distance being shorter than 5k and the track being a perfect flat surface. So looking at three past runs... 1. 5k PB My 5k PB tells me I should be able to do a 3000m comfortably in splits of 3:30/km, 3:30/km and then 3:25/km (10:25). 2. 5000m track race Just over a year ago I did a 5000m track race. Managed 3:30/km pace for a number of the laps. Again, this suggests a 3:30, 3:30, 3:25 is doable. 3. One mile challenge Over the shorter distance (in a field

 Check out on the route on Strava: -  https://www.strava.com/routes/2737683312484083464 Warning - More than half of this route is on country roads - so run at a quiet time with high vis gear I parked the car in Edmundbyers - around DH8 9NL . It's worth saying that all of the way around, parking at the visitor centre is pretty much 10 miles. But as I'm trying to a half marathon each Sunday, I added a little bit extra on to the south east - a nice little starter on very quiet roads with cattle grids and sheep. Once you get the reservoir then the first 2-3 km of the route is on lovely forest trails, but then unfortunately you have to run on the road for a good portion of the loop. Around +300m of elevation - but no single climb is huge. Nice to run around a reservoir I have seen on the map - but probably not a route I'd do a second time. Selected photos... The reservoir wall Looking back to the reservoir wall from the opposite shore Beautiful County Durham hillside Cool statue

I remember running in the NE 5k championship last year talking to a lad I knew at the start line. He runs about two mins quicker than me (sub-16min). He said he had thrown his Garmin watch away and just runs against who turns up and tries to beat them. I'm the opposite. :) I look at Strava for hours before a race learning the course and working out the sort of pace I want to try and hit for each km. So I guess everyone is different, but for those interested, this is how I plan for a race. 1. Condition The one thing you cannot control is the weather. You don't want it too hot. You don't want it too windy. But there is nothing you can do other than deal with what you are given. I read somewhere that on a strong windy day you lose 12s/km going into the wind, but only gain 6s/km when the wind is on your back. So if its windy, accept you'll not be getting as fast a time as you may have. If it's red hot - then try and make sure you get plenty of water on board and try and

Two months ago I blogged that I needed new race shoes. Finally I managed to get a pair of the Nike Air Zoom Alphafly Next% -  https://northeastrunning.blogspot.com/2020/07/nike-or-adidas-for-running-shoes.html These are the new, top of the range race shoes from Nike , They have been made famous by Eliod Kipchoge who broke the two hour barrier for the marathon  and also through some of the speculation that they may have been about to be banned for the Olympics (they weren't). Eliod Kipchoge setting records in the Alphaflys So... what were my thoughts after I took them for my first run. Fit : I have size 9 feet and fit snuggly in my Adidas Ultraboost training shoes and my previous race shoes, Nike Vaporfly 4%. Having ordered them online without trying them on, I was a bit nervous - but needn't have been. They fitted perfectly. You have to stretch them quite a bit to get your foot through the neck - but then they fit really nicely. The Atomknit material hugs your foot nicely (as

 Check out the route on Strava: -  https://www.strava.com/routes/2740271790431958528 Park at the Blyth South Beach car park for free - NE24 3PL .  I actually did this half marathon route as my virtual Great North Run 2020 route. A - It is pretty flat and B - not many roads to cross. That said, there was a pretty horrible cross-wind from the west for the whole run, so it was pretty tough. Running along the cycle path through the sand dunes is a lovely start - as is winding your way round the back of Seaton Sluice along to St Mary's Lighthouse. Once you get to Whitley Bay, you can hug the coast all of the way to Cullercoats... then it's turn around time and run back. Either the same way, or follow the cycle path up along the main road back to Blyth. Traditional beach huts at Blyth The north east certainly has some lovely beaches St Mary's Lighthouse Strava Segment of note : - Links cycle path N-S - Great surface path through the dunes at Blyth - you'd have to be going a

 Check out the route on Strava: -  https://www.strava.com/routes/2735398496151995130 I parked in the new housing estate by the river at Newburn - close to postcode NE21 4SQ . The run is basically to Prudhoe and back, I did the south side of the River Tyne on the way out and then back along the north side. On the way out, the little village of Wylam is lovely and so is the river path approaching and then alongside Prudhoe. The first 2-3km coming back from Ovingham is by the side of a road, but then there is a nice long wagonway all of the way back to Newburn. Special challenge - Combine with this run to make it a full marathon! :) Selected photos... Looking down the hill to the bridge at Wylam Road bridges don't get narrower than this one at Prudhoe Back along the river to Newburn Strava Segment of note : - Rocket or Puffing Billy? - Slightly downhill mile - some very fast times in the top 10 Useful links : The route takes you to within 200-300m of Prudhoe Castle https://www.engli