The
Rodgau 50km is the first large event of the German Ultra calendar with over
1000 participants. It is organized by a small running club Rodgau Lauf Treff
(http://rlt-rodgau.de) It is a fixture of my calendar as I get to meet
up with some old friends. Andreas Siebert whom I met while doing the
Rheinsteig-Erlebnislauf
and Gerhard Albert, a hero of mine who shaved my
head during my failed attempt at Deutschlandlauf
Usually
the course is several centimeters deep in snow and run in sub zero temperatures,
but due to the unusually warm winter it seemed like an autumn day. It consists
of ten times around a five kilometer course. There is one refreshment point
just before the one kilometer point that serves hot drinks and all manner of
sweet and savory snacks. Between two and three kilometers there is a mobile DJ
blasting out all sorts of Europop and classic rock, that is the staple of
German radio.
The
course is very flat and 50% tarmac 50% trail in the woods. These woody parts get
quite muddy as you can see below.
I blame the reason I didn't under 4:20 on the fact I was carrying half a
kilo of mud on each calf.
Muddy
The
race kicks off at 10:00am which means getting up at 7:00am, scoffing a quick
breakfast of poached egg on toast and driving the forty minutes to the start on
the south east side of Frankfurt by 9:30.
At €25
it is cheap and includes a little freebie each year. In the past these have
been, running number belts, buffs, hats, sports bags, running pouches and this
year we got a peaked cap. They come in the clubs light blue and if you look at the pictures of the runners you can
see most has at least one item on.
These
are always a few people running for fun and this year the most notable was a
guy dressed as a bee.
Bee Man
Last
year I had done alright up until 25km and then slowed terribly finishing
so that the last ten kilometers took over 80minutes and I finished 5:27.
I was determined this would not happen again.
I
treated this as a tad longer marathon and ran tad slower than my marathon pace initially
putting in 26 minute 5km laps. I took four 500ml bottles of SIS Go and four GU
Gels. I took each one every 10km and supplemented with a couple of chocolate
biscuits on the odd laps.
I wore
shorts and two long sleeved tops in marked contrasted to the wimpy Germans who
wrapped up like it was a winter’s day. My only concession to the time of year
was to start in a wooly hat which I got rid of by the second lap as I was far
too warm.
Look at the wimpy Germans behind me. It was shorts weather
At
about twenty kilometers I started getting a pain in my hip flexor, but ignored
it and after another ten kilometers the pain vanished. This slowed me down a
bit and the next six laps where just under 28mintues. The last five kilometers
I speeded up and put in a 26minute lap.
Thinking over the race now I think I could have put larger effort in the middle and brought the time down to be under 4:20.
Thinking over the race now I think I could have put larger effort in the middle and brought the time down to be under 4:20.
Chrissy
stayed the whole race in the damp and it was a joy to see her at the end of
each lap.
Month
one of the grand plan is over. During this month I have
1) Run
two Rory marathons 3:52 & 3:39. I was hoping to pb these at 3:33, but
I am happy with getting close.
2) Run
a personal best in the Rodgau 50km at 4:27:48
3) joined
the 5:00am club and started training at that time four mornings a week. I
have worked out that running at this time is not good for interval training and
so have started doing intervals in the evening in addition to the morning runs
4) Run
a total of 300km in January
5)
Booked some more races for this year
26-27 September
Spartathlon (http://www.spartathlon.gr/)
I am
either investigating doing the following or waiting for registration to open.
10-11
May 24hr in Steenbergen
(http://24hour.ultraloopsteenbergen.nl/index.php/en)
5-7 December The Hill (http://www.thehillultra.com/)
(http://24hour.ultraloopsteenbergen.nl/index.php/en)
5-7 December The Hill (http://www.thehillultra.com/)
The thing
that has not gone well is that my weight is still stubbornly in the 73.5-75.5
range. I am sure that is due mainly to eating the free biscuits at work. But
this past week I completely cut the junk out and ate fruit and fish. As a
result my weight started dropping.
So
onto February and getting lighter and faster. Next Rory marathon is scheduled
for the 2nd February. No rest for the wicked.