Crystal Palace 3k- Race Report

Pre-race Report

I thought I would try something different and give an account of the build up towards the race. Originally I was never supposed to do this race, but UKA rang me on Monday and invited me to the race. I spoke to Steve and he wasn't really on board with me doing it. The main reason was because he thought I might not be able to get round (optimistic as usual) due to the recent break. I agree but it's a good race to do plus I get tickets to see the main meet afterwards plus I get the number with my name on it, I was immediately sold. However, Steve gave me the ok and had to think quickly on his feet and change this weeks training as I was supposed to prep for the Watford 1500 next week (which I'm still going to do). So I did a good track session on Tuesday, an easy run yesterday and a light grass session this morning with a bit of core/prehab stuff in the afternoon. Tomorrow will just be an easy jog and a lot of lazing about. All I've done and how fast I did it will appear on the training diary I'll put up Sunday night/Monday morning.  I've been feeling quite good all week after the Solihull race and the confidence is up again, so I'm ready to race.

The start lists have appeared on the UKA website and even though the likes of Horsefield, Wilko, Murray and Clorley are missing it's still a strong field. You still got Jonny Hay and Tom Farrell running with a few young guns moving up and no doubt trying to make an impression in the junior ranks. Last year I dropped out with 600m to go because I felt super shit, I suppose there's a chance of the same happening this year if I can't last the seven and a half laps. But last year I was quite negative going into the race whereas this year I've just come off the high of running a 1500 PB and a win, so like I said, I'm quite excited. No tactics have been drawn up yet, I'll ring Steve later tonight and discuss the battle plan, but will keep it a secret until Saturday :) The race report will be up Saturday night/Sunday morning. Good luck to anyone racing this weekend!!

Race Report

Race day. I'm sure you'll agree it's vitally important the prep is as close as possible to perfection before the race eg. get all the food together, get to the race with plenty of time to spare to do admin stuff, get the spikes ready, have a vest, pins etc. I managed to get to the race 40 minutes before and in all that time I had to get the accreditation, register, warm up and be at the call area on time, so I wasn't entirely in my comfort zone. Even so, it all got done. My warm up was slightly different than usual (due to time restraints), but I kept a similar structure to last weeks one before the BMC. I jogged/tempo ran from the train station to the warm up area to get the admin stuff sorted for a few minutes then 3 hard strides 30 minutes before the race which apparently helps the body get used to buffering the lactic. I then sat down for a few minutes just to chill out. I then did a four minute jog and went to the call area 20 minutes before the race. After doing not much of a warm up, I felt quite good.

Standing on the start line I felt a bit stiff but not too bad. The gun went off and I went round the curve and tried to settle in the top 8 like Steve told me. Going through the first lap I felt quite comfortable and was just nestled nicely in the top 8. Over the next few laps I moved up the field and by 2k I was in the top 3, but it wasn't easy getting there. My legs were fine but my chest was super heavy after 3 laps or so. I was thinking I wouldn't be able to last the distance and admittedly, there were ideas of dropping out because I thought I would breakdown any second. But reaching 2k and knowing there were only a couple of laps left made me feel a bit more confident. After all, it was only 2 laps, I was still in the top 3 and after last weeks last lap, I knew I had a finish in me. So instead of this being a hanging on to the group mission, it was turning into a win the race situation. I then took the lead at 700m to go, but didn't increase the pace, just maintained what was set before and enjoyed my moment at the front. The bell rang and I picked up a tiny bit but not too much. I decided if I just keep this pace until 100m to go and then sprint I should do fine, so imagine my surprise when 250m to go Farrell comes flying past me! He managed to unleash the beast within me (it's taken a while this season, but it finally came) and I opened my stride length up to very wide and changed my foot speed to very fast. I felt like I was moving quick and was back in the lead with 200m to go. I just ran as hard as I could and fortunately at 100m to go, had a gap and kept powering down the home straight for the win and a nine-second PB. The last lap was a very swift 57.6, the quickest last lap I've ever done! I was happier with that lap than running the PB because for some reason I think running a sub 60 last lap is a bigger deal than running sub 8:20, don't ask me why. 

I wasn't really concentrating on splits during the race but I think I remember a few and some are off the results page:

400-65

800- 2:11

1000- 2:45

1600-4:25

1800- 5:00

2000- 5:34

2600- 7:17

3000- 8:15     

It's a good time to run but it wouldn't have happened if Dan Cliffe hadn't put his nuts on the line and taken the pace for 2k, crazy guy but did the whole field a favour. Also nice to have that title along with the National Cross one. Just out of curiosity, does anyone know when someone last won the National Cross and National 3k in the same year? I would research it myself, but I'm a bit too lazy and I've got to go run then play xbox. 

Lot's of love,

Goolab xxx

post race interview can be found here