Nigel Martin recounts his remarkable experience of making his debut for England Athletics at the Antrim Coast Half Marathon.
After a successful summer of racing and continuous improvement, I was in top shape for my debut for England. Although my pace in training sessions didn’t get much faster, my heart rate consistently decreased.
Two weeks prior to the race, I attended the EA Marathon Training Weekend where lactate testing was conducted. The objective was to determine how it varied around marathon pace and whether it fell within the target range of 2-2.5mmol/l. Higher lactate levels, closer to 4mmol/l, are considered a turning point, so lower levels are generally favorable.
Interestingly, my baseline lactate reading (taken after warm-up and drills) was the highest among all tested at 3.2mmol/l. However, it decreased to 2.8mmol/l after the first 2k repetition at marathon pace plus 10 seconds per kilometer. The final repetition at marathon pace minus 10 seconds per kilometer raised it to 6mmol/l, but the increase was not significant compared to the baseline and the first repetition.
Despite the high lactate levels, my heart rate remained low. Even at the end of the final repetition, it was still within the tempo range, although it didn’t feel like a tempo run. While the results were interesting, I knew they couldn’t definitively predict my performance in a race.
Don’t Let Numbers Dictate Everything
These results resonated with how I always feel during training. A few weeks earlier, I participated in the Wrexham 10k as a training run without tapering, and it felt challenging. Surprisingly, my pace in that race was slower than my pace at Antrim. With an easy week of training and the adrenaline of race day, my perceived effort for a given pace was completely different from training.
Effort perception is also influenced by how the race is progressing and determines the overall race experience. When things are going well, there is the usual suffering but in a positive manner, unlike when the race is not going according to plan.
Confidence leading up to a race can be unpredictable. After completing my final pre-race training session, I felt extremely confident. I knew I was in peak form and mentally prepared for the race. In fact, I didn’t want my season to end after this race.
However, within a span of 12 hours, everything changed. I experienced stiffness in my legs overnight and the next day, just three days before the race. The sensation was similar to the weakness and dull ache I felt after running a marathon. It was definitely not the ideal condition for a major race. I tried to convince myself that it was simply my body shutting down in preparation for the race, but I couldn’t help but worry.
Familiarizing Yourself with the Race Course
The Antrim Coast Half Marathon course is quite unique. The first mile is very fast after an initial climb, followed by undulating sections around Larne town, including uphill stretches between miles 3 and 4. The course then goes back to the Coast Road heading north to Ballygally before turning around.
The Coast Road itself is relatively flat. Similar to Armagh, the race organizers provided convenience in terms of airport transfers, accommodation, and meals, creating a vibrant atmosphere with all the participants staying in the same location.
The weather forecast indicated low winds from the north/northwest, which meant a headwind on the way out and a tailwind on the return, perfect conditions for running.
Deciding to wake up at 5am for an 8am start, I went out for a shake-out run soon after getting up. The purpose of the shake-out run varies depending on the timing of the race. For a later race, I would do an easy run for 20 minutes. However, with the race starting at 8am, the goal was to wake up rather than warm up. I started with a walk and then transitioned into a shuffle, covering a distance of 1.62 kilometers in 10 minutes!
Once again, I felt the dull ache in my legs, and the presence of a strong breeze contradicted the calm conditions that were forecasted.
Nigel wasn’t the only person who had a good day at Antrim. Photo: Antrim Coast Half Marathon
Acknowledging the High-Caliber Competition
Prior to the race, we learned that Yalemzerf Yehualaw, a top female runner, was not only attempting a world record but aiming for a time under 64 minutes. With professional pacers by her side, her strategy was clear.
The plan was to stick with her group on the way out and then push hard on the return leg. I had my sights set on finishing under 64 minutes, preferably closer to 63:30.
At the start, I made sure to avoid getting in her way as we set off in a large group. Her pacers did an excellent job of leading her and maintaining a strong pace.
Can It Feel Too Easy?
There were moments when the race felt deceptively easy, but there was no benefit in pushing to the front. After indulging in hotel meals for the past two days, my main concern was feeling slightly sick from the rich soups I had before each meal. I simply wanted the initial part of the race to be over and to be heading back as the Coast Road seemed to stretch on endlessly.
“My mind was a reluctant passenger, but my body was getting the job done.”
As we neared the turnaround point, two runners from the Irish team started to pick up the pace. I sensed that this was the opportunity to achieve the time I truly desired.
After observing the situation for a couple of minutes, I decided to make a move and join them in pushing the pace. From the 13-kilometer mark to the finish, we maintained a blistering pace of under 3 minutes per kilometer, gradually closing in on a 63:18 finish time. Up to that point, I had experienced very few rough patches, but maintaining the relentless pace on the way back required intense concentration.
Staying Focused and Hanging On
I managed to stay focused despite the challenge and found myself in a two-person group after the 10-mile mark. As we approached the final uphill section followed by a short, sharp downhill stretch onto the promenade for the last 1400 meters, I was briefly dropped but quickly caught up. Then, a clear message from my brain prompted me to give it everything I had.
Though I momentarily questioned my timing, as the pain intensified, my focus shifted to a significant goal of mine—the club record. According to my watch, with a strong final kilometer, it seemed within reach. I pushed hard to the finish, but as I rounded the final corner, I realized it would be just beyond grasp, missing it by a mere 10 seconds.
Nevertheless, I achieved a massive personal best time, and while the race was nearly perfect in many aspects, there was a significant negative split with a final 10 kilometers of 29:29 (the first 10 kilometers were completed in 30:22). Perhaps the club record can still be broken. For now, I am thrilled with my performance and eagerly await the autumn road races and winter cross country events!