Mark Armstrong: Cashing in on consistency at St Neots Half Marathon

I remember this being said to me by a regular reader of my column at the Norfolk Cross Country Championships earlier this year. 

He was perfectly nice about it and, what’s more, he was right. My 5K and 10K times personal bests should translate to a faster half than I had managed so far, just over 1:37 at St Neots last year. 

It clicked during my marathon training for Chicago after speaking to Neil Featherby. Whilst I’ve got a decent anaerobic system, my aerobic capabilities weren't matching up. Basically, I needed to get a lot more slower miles in and build a solid base from which to build my running from. 

Even if I wanted to go faster during my marathon training, I couldn’t due to the Achilles issues I had.  

I’ve absolutely no doubt it’s what enabled me to set a big new personal best at the St Neots Half Marathon on Sunday along with my wife, Alison. 

The funny thing is, we nearly didn’t go. 

The pang of parent guilt at leaving them for the majority of the day, coupled with the wet weather, was making us seriously consider whether to even go when the alarm went off at 5.45am on Sunday morning. 

After much deliberation, and a bowl of porridge, we decided to try and take the pressure off and just go and enjoy getting some miles in around Alison’s home town. The kids would have more fun with Grandad anyway… 

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We embarked on the journey back to St Neots and the mood stayed a little sombre until about halfway through when the drizzle on the windscreen became a little lighter and we could see clear skies in the direction we were heading. I think it was that but it could just as easily have been the caffeine kicking in from the Starbucks we got on the way. 

Perhaps this wouldn’t be another wet one after all. When we got there it was positively mild; so much so that I’ve absolutely no idea why I didn’t take off the layer I had on underneath my Wymondham AC vest. 

Alison and I had very similar goals for the race but there was absolutely no chance we were going to run this together. It was important that we both ran our own race and tried to cash in some of the marathon miles we had got it. Plus, I knew it would be too much of a risk for me to try and keep up with her! 

My plan was to start at around 7:10 minute miles, which would bring me in just under 1:34. The undulating nature of the course made this fairly difficult to keep to but I’m experienced enough to know now that what you lose on the uphill can be won back on the downhills. 

For all that I joke about my pacing in the past, I think it’s turning into a strength as I now appreciate it’s much better to think about where your fitness actually is rather than where you would like it to be. 

The first mile was right on pace and I was side by side with Alison but as soon as there was the hint of a downhill, she was off. I resisted the temptation to go with her and as she rightly increased her pace over the next few miles I tried to be as disciplined as I could. 

The first proper hill came in the fourth mile, just before I ditched my gloves with Alison’s mum, who had kindly come to support us (I know, I can’t believe I wore gloves either…) 

The fourth mile clocked in at 7:20, which I was more than happy with and I then settled into a nice rhythm, keeping Alison’s bouncing pony-tail about 150m away from me in the distance. 

The next four miles flew by but I knew miles eight and nine through the picturesque, but hilly, village of Abbotsley was make or break for the race. 

As has become the norm for me, I switched my Garmin to a face that didn’t tell me my current pace. I knew I just had to run this part hard, but sensibly. 

The miles were starting to bite during this period but the last three miles of the race are notoriously downhill. The thought of my carbon shoes bouncing me along at the end kept me mentally strong. 

Mile 10 was banked and it was time to assess: how do I feel? Can I push on? Should I just try and sustain? 

I felt good. It was time to gently increase the pace and I kept telling myself how strong I was feeling. 

The 11-mile point was where it went wrong for me last year as I struggled to get some water down and had to walk briefly. 

‘Not today’ - I powered/lumbered on and started clipping along with another runner from Northampton. 

The last two miles are a gentle descent and I was in a really good headspace - so much so that I didn’t even notice that apparently there was a bit of a headwind at the end of the race. 

I drove on, keeping Alison in view; there was no chance of catching her now but I was also on for a big personal best. 

Mark Armstrong tumbles over the finish line at the St Neots Half Marathon (Image: St Neots Half Marathon)

I kept pushing and then as I came round the corner I wanted to try and sprint the last 150m. My legs just weren’t there though, which probably showed I had paced the race pretty perfectly for me. 

I afforded myself a glance of the watch just after the finish line: 1:32:39 - I had taken nearly five minutes off my personal best and I finally had a half marathon time I’m pleased with. 

Alison had also completed a wonderful running year for herself by taking six minutes off her personal best, clocking 1:31:54. 

It’s been a great way to finish off what has been an awesome year for both of us, events wise. 

I started the year off injured but I finish it feeling strong and excited for 2023. If I get half as much enjoyment out of it as I have the second half of this year then I’ll be a happy boy.