Now, if you are not afraid of walls of text, and really do want the details, read on...
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Background: Prior to today I had completed 4x Bristol half marathons {2008, 2009, 2010, 2011}. My PB from this was 1.41.26, i.e. 7.40 min/mile pace [2010]. My worst time was 1.50.00, i.e. 8.16 min/mile pace [2011]. I registered for both the 2012 and 2013 half-marathons, but in both cases during training I ran into persistent issues with my right foot which prevented a particularly high mileage of training for any given week (even just 15 miles in a week), and ultimately prevented race entry for those years. Things didn't look positive for my running at all!
Last year I switched to the Merrell Trail Glove, a barefoot type minimalist running shoe, based on the flexible Vibram rubber sole. It took a couple of months to adjust to the changed form (my calves had to get more flexible, among other things, as these shoes are not heel strike), but encouragingly the issues from before was no longer present in the same way. However since then I have had to make repeated adjustments to improve my form and overcome new issues. Some of these adjustments were only possible due to the increased feedback and control re: using minimalist shoes.
In brief, the three problems I subsequently had to overcome with form issues were again right foot issues (though less severe than previously), left hip issues, and then right anterior ankle strain issues. None of these were ever serious enough to affect normal living (i.e. walking). These were overcome mainly through adjusting the angle and landing of my right foot, and more recently changing the emphasis on how firmly I plant my heel before each new forward stride (exciting stuff I know!). The crux of this is it was only August 7th that that I made the final 'breakthrough', so my training has had distinct mileage limitations until only a month ago.
Training: Although I had been keeping in decent shape, I hadn't been able to push the pace or the distance of the 'long run' particularly far, until August. Over August I had to focus on increasing the distance, which went fairly well, but at the expense of race tempo training. I also did a fast 5K, which was maybe a little silly, but great fun! August 28th I completed the final 'long run'; a 13.3 mile training run (at a very slow 9.29 minute mile average pace - which compares to 6.58 minute mile average pace in the 5K). I really wasn't sure what sort of time to target or expect for the Great North Run. I hoped I might beat my PB of 1.41, but thought that 1.45 might be more realistic.
Pre-event: I was awake from 6.30 to eat and drink as early as possible. I left for the metro at 8.40, which I had thought was early, considering my assemble point didn't close until 10.30. The metro service on my line however was not particularly frequent, and the carriages were packed like sardines. I was lucky to have made it on before it became too full however, people at some later platforms were less fortunate and could not get on. The journey took quite a lot longer than it normally would, leading to me having to rush around upon arrival, and then join my wave assembly point from the very back.
I was in wave C (it goes; Elite Athletes, Wave B, Wave C... D, E, F, G, H, I, J, K), with wave allocation being based upon PB's and target times. Considering there were so many people behind me, I had thought that the back of Wave C would be fine, as I could just make steady progress, and maybe target a negative split for the second half, when the runners would have thinned out.
The air temperature was 13-14C, but as it was sunny for most of the race it was a little hot.
The Race:
Mile 1-2: My early pace was 7.45 minute mile, which was pretty much of target. I had thought I might be a bit slower initially, but that section was slightly downhill for the most part.
Mile 3-4: My pace had dropped, and was closer to 8 minute mile. By this point I was pretty sure that setting a PB was out of the question, the running field had not thinned at all, and the people in front of me were slower than I had anticipated. If I had matched pace with those in front of me it would have been at ~8.40 minute mile pace.
Mile 5-6: By now it was clear that crowding in front of me was upsetting my race. I got to overtake lots of people, which can be satisfying in its own way, but I was constantly having to change my pace, and move side to side to find gaps. At mile 6 I took my carbohydrate gel with some water.
Mile 7-8: The gel gave me something of a boost here. However by the time I reached mile 8 it was clear that I needed to settle into a regular sustained rhythm, and that my new goal was to keep the finish time below 1.50. Though that seemed quite achievable.
Mile 9-10: Probably the hardest miles. I was slightly disappointed at the pace I was having to go with, while the distance was also starting to have a bit of an effect.
Mile 11-12: With the end in sight, and crowds once more around us, I was having fun. I had accepted that my time wasn't going to be anything special to me on paper.
The final stretch: I found renewed energy near the end, and seeing the sea was nice. But I also started to become aware that I was going to have to be careful to not go over 1.50. I picked up my pace, but again the crowded field made it difficult. Still, I thought I had done enough to make it... but I hadn't! 1.50.17! (8.21 minute mile average pace).
Aftermath: Cue warm clothes, 1.2 litres of fluids, and various snacks...
I had the expected thirst, aches and tiredness afterwards, but nothing too bad. Presuming no issues crop up over the next few days, then it is a great positive, considering for a couple of years it wasn't clear I would be able to continue with distance running. Now it looks like there can be a next time!
In terms of my finishing time, I don't think I had the fitness to beat my old 1.41 PB. But I do think if the field in front hadn't been crowded and relatively slow that I could have set at least a 1.45. Frequent acceleration, slowing, and direction changes, for mile after mile, really upset your rhythm and ability to follow your fastest sustainable race pace. It's also wasted energy.
I would definitely recommend the Great North Run to someone who hadn't tried it before, and wouldn't be surprised if I come back for it one day. But if I do, then if I want to set a time that is competitive for myself, I will make sure I am either at the front of Wave C, or preferably in Wave B. The course isn't too tough, though I think perhaps a little harder than Bristol. The crowded field is the main issue.
But a great day! And as expected, I look 'absurdly cheerful' in pretty much all the photos.
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