Last year I was coming back from serious lack of fitness (3:26 at NYC Marathon 2008) and targeted sub 2:50 for Boston marathon. I ran 2:52 on the day and was relatively pleased as the course was much tougher than I was expecting and it was a light headwind for the whole of the course.
What time can I realistically expect to do in London? As Lloyd Grossman famously used to say - 'lets look at the evidence' (don't forget to try his daft accent).
Tuesday runs pre Boston marathon 2009 were at a target pace of 6:30 which I struggled to achieve after Christmas but managed to beat by a few seconds by March.
Boston 2009 result 2:52 but possibly worth 2:50 if it had been Londons better course.
Tuesday runs 2010 were targeted at 6:20. Even in the snow and ice we were inside 6:25, and recently they have all been nearer 6:15 pace. So I think it is realistic to say I am 10-15 seconds per mile quicker .
London 2010 possible result - 4m 30s to 6m 30s quicker (than 2:50) = 2:43:30 to 2:45:30
2004 time for 4 laps of Talkin circuit = 2:52
2004 time for London = 2:36 (16mins faster than Talkin time)
2010 time for 4 laps = 2:58 (6 mins slower than 2004)
2010 possible time for London = 2:42 (16 mins faster than Talkin time)
Bit of a difference between the above figures but I at least both are suggesting sub 2:45 is possible.
What time would I like to do? - a pb of 2:36:08 would be great but I am clearly not that fit.
What time would I be happy with? Sub 2:50. (but I wouldn't exactly be over the moon)
what time would I be really pleased with? - sub 2:45 to regain my place in the AAA championship for next year.
What time do I think I can do if everything goes well, weather, etc?
2:41 to 2:44. Bold assertion! and one which mostly dismisses the fact based figures above. I am basing that on running between 6:10 and 6:15 per mile which I am managing on the Tuesday effort runs. The marathon is 12 miles longer than my longest Tuesday run though - can being rested and tapered etc really make it possible to carry that pace on for 26.2?
This entire post is a vocalisation (if you read aloud) of the thoughts and workings that consume my every waking moment in the final few weeks prior to a marathon. I won Langdale marathon with time to spare, but I have also struggled hopelessly in New York. After 6 years and 13 marathons I am still learning. Just as well I love running as much as I do, this much training without races to boost confidence would be truly awful if I didn't enjoy it all.
Friday, April 2, 2010
Thursday, April 1, 2010
Glad I didn't do Wilmslow
Sunday and Monday slipped by without any running. Monday I intended to but the weather was horrendous. On Tuesday I faced the 10mile course with trepidation. Being less than 4 weeks until London the 14 and 15 mile Tuesdays at marathon pace are finished with. But in place of the distance there is more speed to be aimed for. 6:20 had been our target pace since xmas and more recently I have been inside 6:15s, but could I run tonight inside 6:12s? The wind was reasonable in strength and directly in my face for 5 miles, then directly behind me all the way back home. The first couple of miles felt great. Even with the headwind I could tell I was moving rapidly. A quick check of my watch as I covered the 2mile section we use for reps showed 12:30. Spot on.
Once I had the tailwind I actually found it difficult to run fast enough to keep my CV system working as hard as it had been on the way out. I may have lost a little time to this but once I was in the final 2 miles the effort made itself felt once again and I forced on to the finish. 61:31, 6:09 pace. Very happy with that. Hopefully manage sub 61 next week.
Wednesday was the first time I trained with Milly for several weeks. Just a 7 mile jog but great to catch up with the crack and lay some plans for the next couple of weeks and indeed the marathon strategy. Milly told me the wind at Wilmslow was horrible so I'm pleased I didn't bother entering it. He more or less quit at 8 miles and jogged home inside 81 minutes.
Tonight (Thursday) I was alone again for the interval session. As with Tuesdays run the distance is reduced (to 5miles from 7 last week) but the intensity increased. I did 800m x10. Due to having very tired legs before I even began, and as it was really very windy tonight I decided to complete the session without using a watch. I would only have been disappointed to see poor times recorded and figured that as long as I did the work then it didn't matter what my times were.
Tonight my good pal Appleby Stu* was over to give my tired legs a much needed rub down. Painful! At 41 (birthday yesterday, no cake, still resisting all such bad foods) you would think I might have learnt to look after my ageing body a little better. No stretching, no warm downs, and warmup for me means jogging to the course and doing the first rep 10% under effort.
*Appleby Stu must not be mistaken for Penrith Stu. Appleby Stu is the epitome of a dedicated, professional, hard working, internationally qualified sportsman. Penrith Stu is some bloke from Penrith who I met up a fell one day!
(To be fair though, he does seem to know which way up to hold a map, which is more than I can boast.)
Once I had the tailwind I actually found it difficult to run fast enough to keep my CV system working as hard as it had been on the way out. I may have lost a little time to this but once I was in the final 2 miles the effort made itself felt once again and I forced on to the finish. 61:31, 6:09 pace. Very happy with that. Hopefully manage sub 61 next week.
Wednesday was the first time I trained with Milly for several weeks. Just a 7 mile jog but great to catch up with the crack and lay some plans for the next couple of weeks and indeed the marathon strategy. Milly told me the wind at Wilmslow was horrible so I'm pleased I didn't bother entering it. He more or less quit at 8 miles and jogged home inside 81 minutes.
Tonight (Thursday) I was alone again for the interval session. As with Tuesdays run the distance is reduced (to 5miles from 7 last week) but the intensity increased. I did 800m x10. Due to having very tired legs before I even began, and as it was really very windy tonight I decided to complete the session without using a watch. I would only have been disappointed to see poor times recorded and figured that as long as I did the work then it didn't matter what my times were.
Tonight my good pal Appleby Stu* was over to give my tired legs a much needed rub down. Painful! At 41 (birthday yesterday, no cake, still resisting all such bad foods) you would think I might have learnt to look after my ageing body a little better. No stretching, no warm downs, and warmup for me means jogging to the course and doing the first rep 10% under effort.
*Appleby Stu must not be mistaken for Penrith Stu. Appleby Stu is the epitome of a dedicated, professional, hard working, internationally qualified sportsman. Penrith Stu is some bloke from Penrith who I met up a fell one day!
(To be fair though, he does seem to know which way up to hold a map, which is more than I can boast.)
Saturday, March 27, 2010
An easy weekend
Saturday - fell run 3.5 hours
After getting up at some daft oclock, I watched the Australian GP qualifying, walked the dogs then drove down to Pooley Bridge to meet Penrith Stu, AKA the Ugly Cowboy who had a route planned for us over the fells East and South of Ullswater.
Beginning at Roehead where there is space to park a few cars (although we only had one each) we trotted along as far as Thornthwaite Beacon with the likes of Arthurs Pike, High Raise, Kidsty Pike etc bagged enroute. The turnaround point was reached in 2 hrs and 1.5 hours later we were back at the cars. Following a few concerns raised on his blog recently it had been my intention today to ensure Penrith Stu knew he was in decent shape and needn't worry about his fitness for his forthcominig BG attempt - so with about an hour to go I 'pretended' I was getting really tired and walked some of the uphills and also stopped several times with very weak excuses.
Overall a pleasant outing and a very welcome break from all those weeks of road based 20+ milers. I need to carefully plan the next 4 weeks now. The final 7 days I will follow the same routine as I always have. The next 3 need to be sharpening weeks. Perhaps just 10 miles hard on Tuesdays but possibly faster than marathon goal pace. Reps need to be shortened to 1k's and 800metres, but the 2mile efforts are still important for another 10 days or so, so I will attempt to incorporate 10/11 minute efforts within Saturdays run in Gelt or around Crosby. For my long run I will probably do 3 laps of Talkin (19.5miles) next Sunday, with a target of getting faster each lap.
Milly is running Wilmslow Half Marathon tomorrow. Last year he ran a 1:17:?? All of our training has been faster than this time last year so I think he should be capable of a faster time tomorrow, but even 1:18:00, if doubled and added to by 10 mins gives a marathon off 2:46 which I reckon he would take.
Penrith Stu asked what my mileage was this week. I had to tot it up in my head and was surprised to realise it was 60 in 5 runs (last Sat to Yesterday), or 50 in 4 runs (last Monday to Tomorrow). If I do decide to have another proper bash at my marathon PB (big IF dependant on comfortably beating 2:45 at London) then I will need to be running at least 6 days per week. Trouble is - to attempt a PB in Berlin this Autumn would require me to train at this current intensity again during the summer and I generally don't get on with hot weather. but to wait for a year until the next London might feel like wasting an opportunity to capitalise on the best fitness I have enjoyed since 2007.
After getting up at some daft oclock, I watched the Australian GP qualifying, walked the dogs then drove down to Pooley Bridge to meet Penrith Stu, AKA the Ugly Cowboy who had a route planned for us over the fells East and South of Ullswater.
Beginning at Roehead where there is space to park a few cars (although we only had one each) we trotted along as far as Thornthwaite Beacon with the likes of Arthurs Pike, High Raise, Kidsty Pike etc bagged enroute. The turnaround point was reached in 2 hrs and 1.5 hours later we were back at the cars. Following a few concerns raised on his blog recently it had been my intention today to ensure Penrith Stu knew he was in decent shape and needn't worry about his fitness for his forthcominig BG attempt - so with about an hour to go I 'pretended' I was getting really tired and walked some of the uphills and also stopped several times with very weak excuses.
Overall a pleasant outing and a very welcome break from all those weeks of road based 20+ milers. I need to carefully plan the next 4 weeks now. The final 7 days I will follow the same routine as I always have. The next 3 need to be sharpening weeks. Perhaps just 10 miles hard on Tuesdays but possibly faster than marathon goal pace. Reps need to be shortened to 1k's and 800metres, but the 2mile efforts are still important for another 10 days or so, so I will attempt to incorporate 10/11 minute efforts within Saturdays run in Gelt or around Crosby. For my long run I will probably do 3 laps of Talkin (19.5miles) next Sunday, with a target of getting faster each lap.
Milly is running Wilmslow Half Marathon tomorrow. Last year he ran a 1:17:?? All of our training has been faster than this time last year so I think he should be capable of a faster time tomorrow, but even 1:18:00, if doubled and added to by 10 mins gives a marathon off 2:46 which I reckon he would take.
Penrith Stu asked what my mileage was this week. I had to tot it up in my head and was surprised to realise it was 60 in 5 runs (last Sat to Yesterday), or 50 in 4 runs (last Monday to Tomorrow). If I do decide to have another proper bash at my marathon PB (big IF dependant on comfortably beating 2:45 at London) then I will need to be running at least 6 days per week. Trouble is - to attempt a PB in Berlin this Autumn would require me to train at this current intensity again during the summer and I generally don't get on with hot weather. but to wait for a year until the next London might feel like wasting an opportunity to capitalise on the best fitness I have enjoyed since 2007.
Thursday, March 25, 2010
nearly done
Thursday - 7 miles of reps.
I began with a half mile effort as a warm up. Slightly disappointing 2:50 but it was gently uphill and a mild headwind. Then a mile, again headwind but being warmed up properly I was pleased to record 5:39. A two mile effort next and I had turned around so it was a really fast 11:02.
Now the headwind again for another 2 miler. Struggled a bit but pleased enough to get 11:47. Finally I was running home for the final time - a mile in 5:28 then 800m in 2:36.
Overall I was really happy with those times. And not just the times but the fact I was able to do such a long session and feel good and strong throughout. (damn pleased it ended with the downhill tailwind though)
Wednesday - easy hour or so jogging with dogs
Tuesday - one mile jog then eight miles hard then one mile jog. This was done round my 10 mile circuit and the total was 64:05. Bit of guesswork involved but I reckon if I ran 7 minute miles for the first and last mile (which I almost certainly would) then I probably ran 6:15 s for the 8 miles. Initially I was going to run 14 or 15 at marathon pace (as usual for a Tuesday) but after thinking about it properly I decided against as I was concerned that I couldn't possibly be properly recovered from my marathon only 2 days earlier and would probably fail to achieve my goal pace of sub 6:20 and also I might pick up an injury or niggle. Even sticking at ten miles, not 14 or 15, I ran a total of 45 miles in 3 runs over 4 days. And that's got to be good training.
Not so much rock hard training to be completed now. The next two weeks are really about sharpening up with shorter, faster runs. This weekend will be all about enjoying myself up the fells but at 22 miles (according to Penrith Stu) it will be a good stamina run nevertheless.
The marathon is all encompassing. More or less every waking moment I find myself thinking about it, and about my training. I constantly play out in my mind how the race might unfold. tracing the course in my mind. Picturing myself on Tower bridge with the cheering crowd ringing in my ears. Finishing with a good time. I hope Milly can manage to do something good too. I suppose ideally we would run together and finish in about 2:43. I'm fairly confident I can run that time but I think Milly might be a little more conservative and target sub 2:50, although I do believe he is just as capable as I am.
I began with a half mile effort as a warm up. Slightly disappointing 2:50 but it was gently uphill and a mild headwind. Then a mile, again headwind but being warmed up properly I was pleased to record 5:39. A two mile effort next and I had turned around so it was a really fast 11:02.
Now the headwind again for another 2 miler. Struggled a bit but pleased enough to get 11:47. Finally I was running home for the final time - a mile in 5:28 then 800m in 2:36.
Overall I was really happy with those times. And not just the times but the fact I was able to do such a long session and feel good and strong throughout. (damn pleased it ended with the downhill tailwind though)
Wednesday - easy hour or so jogging with dogs
Tuesday - one mile jog then eight miles hard then one mile jog. This was done round my 10 mile circuit and the total was 64:05. Bit of guesswork involved but I reckon if I ran 7 minute miles for the first and last mile (which I almost certainly would) then I probably ran 6:15 s for the 8 miles. Initially I was going to run 14 or 15 at marathon pace (as usual for a Tuesday) but after thinking about it properly I decided against as I was concerned that I couldn't possibly be properly recovered from my marathon only 2 days earlier and would probably fail to achieve my goal pace of sub 6:20 and also I might pick up an injury or niggle. Even sticking at ten miles, not 14 or 15, I ran a total of 45 miles in 3 runs over 4 days. And that's got to be good training.
Not so much rock hard training to be completed now. The next two weeks are really about sharpening up with shorter, faster runs. This weekend will be all about enjoying myself up the fells but at 22 miles (according to Penrith Stu) it will be a good stamina run nevertheless.
The marathon is all encompassing. More or less every waking moment I find myself thinking about it, and about my training. I constantly play out in my mind how the race might unfold. tracing the course in my mind. Picturing myself on Tower bridge with the cheering crowd ringing in my ears. Finishing with a good time. I hope Milly can manage to do something good too. I suppose ideally we would run together and finish in about 2:43. I'm fairly confident I can run that time but I think Milly might be a little more conservative and target sub 2:50, although I do believe he is just as capable as I am.
Sunday, March 21, 2010
First marathon of the year
When is a marathon not a marathon? What actually constitutes a marathon? Today I ran 26 miles but is that a marathon or simply a 26 mile run?
Talkin circuit - 4 laps - 2 hrs 58 mins 28 seconds
It was a decent day weatherwise, dry and cool. The wind, as usual was blowing against for the final couple of miles each lap of the circuit and of course down on the lower ground there was no corresponding tailwind. Never mind. As a Russian Pro cyclist once remarked to me -'the wind is your friend, it makes you strong'.
I set off at a nice steady pace and recorded 44:38 . A good start in my bid to beat 3 hours. Lap 2 I ran at basically the same effort, but I had removed my cap, gloves and top layer which had lead to me feeling as if I was overheating on the earlier lap. Combined with being properly warmed up I got round in 44:02. The third lap was the one I intended to run pretty hard and I began it feeling strong. My plan was to run down the hills hard and up them a bit easier. The logic being that when I was taking it 'easy' on the uphills, my CV system would still be working hard due to gravity so I would still be making fitness gains whilst my brain was thinking it was having a little rest. About half way around the lap I began to feel pretty tired but pressed on to record 43:13. I didn't dare stop at the van for a drink so as I raced past I grabbed a bottle of water and a gel. The effort I was putting in now was much less and I actually started to feel rather better for it. It didn't seem too long that I was past the high point and enjoying the long descent to the conclusion of the final lap. I was a little disappointed to record 46:32 but overall my time was inside 3 hrs which meant I had beaten my own expectations
for the day.
If I can run the marathon 16 minutes faster than today (which I managed in 2004) then that would be a very satisfactory 2:42.
Talkin circuit - 4 laps - 2 hrs 58 mins 28 seconds
It was a decent day weatherwise, dry and cool. The wind, as usual was blowing against for the final couple of miles each lap of the circuit and of course down on the lower ground there was no corresponding tailwind. Never mind. As a Russian Pro cyclist once remarked to me -'the wind is your friend, it makes you strong'.
I set off at a nice steady pace and recorded 44:38 . A good start in my bid to beat 3 hours. Lap 2 I ran at basically the same effort, but I had removed my cap, gloves and top layer which had lead to me feeling as if I was overheating on the earlier lap. Combined with being properly warmed up I got round in 44:02. The third lap was the one I intended to run pretty hard and I began it feeling strong. My plan was to run down the hills hard and up them a bit easier. The logic being that when I was taking it 'easy' on the uphills, my CV system would still be working hard due to gravity so I would still be making fitness gains whilst my brain was thinking it was having a little rest. About half way around the lap I began to feel pretty tired but pressed on to record 43:13. I didn't dare stop at the van for a drink so as I raced past I grabbed a bottle of water and a gel. The effort I was putting in now was much less and I actually started to feel rather better for it. It didn't seem too long that I was past the high point and enjoying the long descent to the conclusion of the final lap. I was a little disappointed to record 46:32 but overall my time was inside 3 hrs which meant I had beaten my own expectations
for the day.
If I can run the marathon 16 minutes faster than today (which I managed in 2004) then that would be a very satisfactory 2:42.
Saturday, March 20, 2010
Familiar ground
Terrible weather this morning - cold, and heavy rain - perfect running conditions. Actually, 5 deg C warmer and lighter rain would have been preferable as I was quite cold despite trying very hard during my run around Gelt Woods. With Milly seemingly not keen to join me on the Talkin circuit I opted to wait a day for my long run. This allows me to get a decent short run completed on Saturday. After a warmup lap I removed my long sleeve top and blasted around the waterlogged forest tracks in 30mins 50 seconds. That's about 1 minute slower than my fastest ever lap, which, considering the poor conditions underfoot and cold weather was a decent result.
This Gelt circuit is another one I used to run round a lot in the past. Being mostly in woods, with just a couple of open fields and a short stretch of tarmac, it can often be quite sheltered in poor weather. It's about 4.5 miles but we always think of it as 5 miles because the steep hills, rough terrain and several stiles/gates make it roughly equal to that distance on a flatter surface.
After Tuesdays super 14 mile effort run I was very very tired on Wednesday. It was as much due to not going to bed until nearly 1 am as the hard run. I didn't go running as I thought a hard run would have a negative effect and I was too late home to make a jog worth bothering with. Then on Thursday I was again short of time so just went for an hours jog with the dogs. Thursday evening I had a sports massage - very painful. Worthwhile though as it helps keep on top of any tiny niggles and flushes away waste from the deep tissues. It would be nice to have this done every week during this intensive type of training but of course it isn't a free service and I therefore tend to get it done about 4 or 5 times in the final 10-12 weeks prior to a marathon.
Friday I was late again and didn't bother with a run, making it a rather short mileage week. Tomorrow I plan to do a 26miler around Talkin but if the weather is as poor as today I might reevaluate (as the circuit is very high and exposed).
This Gelt circuit is another one I used to run round a lot in the past. Being mostly in woods, with just a couple of open fields and a short stretch of tarmac, it can often be quite sheltered in poor weather. It's about 4.5 miles but we always think of it as 5 miles because the steep hills, rough terrain and several stiles/gates make it roughly equal to that distance on a flatter surface.
After Tuesdays super 14 mile effort run I was very very tired on Wednesday. It was as much due to not going to bed until nearly 1 am as the hard run. I didn't go running as I thought a hard run would have a negative effect and I was too late home to make a jog worth bothering with. Then on Thursday I was again short of time so just went for an hours jog with the dogs. Thursday evening I had a sports massage - very painful. Worthwhile though as it helps keep on top of any tiny niggles and flushes away waste from the deep tissues. It would be nice to have this done every week during this intensive type of training but of course it isn't a free service and I therefore tend to get it done about 4 or 5 times in the final 10-12 weeks prior to a marathon.
Friday I was late again and didn't bother with a run, making it a rather short mileage week. Tomorrow I plan to do a 26miler around Talkin but if the weather is as poor as today I might reevaluate (as the circuit is very high and exposed).
Wednesday, March 17, 2010
My 1st running shoes
First off - ignore the post title, it's an hilarious 'in joke'
Tuesday I ran the 14 mile circuit, and ran it well. Without my Garmin (or Millys when we run together) I have no way of knowing how fast I am running unless I stick to known circuits, and even then I have to do the calculation once I have completed the run and got a time for it. I knew that I was running fast though. A tailwind for the first few miles felt great but I still pressed on at a fair effort anyway, keen to capitalize. About halfway round I ate a gel before the 'big hill' was climbed, immediately beyond which the headwind was to be faced. It wasn't a strong wind but certainly a stiff breeze. The final 3 or 4 miles were tough going but I felt strong and pressed on hard. The last couple of miles through the town I felt I was invincible - indicating for cars to stop as they turned into roads whilst I blazed across the junction (luckily they always do). The final half mile features a decent climb which we often struggle up - I blasted up it on this occasion, and carried the effort over the summit and down the gradient to the finish line. I wish I had run further really, as I wasn't wasted by any means. It had been a perfect run, hard but not flat out. The calculation was done and revealed 6:13 pace, which will give me a 2:42 marathon if I can repeat the result (and do another 12.2miles on top).
Anything can happen between now and Marathon day. If the weather is warm and sunny I will struggle and will adjust my target by 5 minutes accordingly. But assuming all is as would hope for (drizzly rain, 13 dec C) I think it's realistic to set my target between 2:40-2:45.
Tuesday I ran the 14 mile circuit, and ran it well. Without my Garmin (or Millys when we run together) I have no way of knowing how fast I am running unless I stick to known circuits, and even then I have to do the calculation once I have completed the run and got a time for it. I knew that I was running fast though. A tailwind for the first few miles felt great but I still pressed on at a fair effort anyway, keen to capitalize. About halfway round I ate a gel before the 'big hill' was climbed, immediately beyond which the headwind was to be faced. It wasn't a strong wind but certainly a stiff breeze. The final 3 or 4 miles were tough going but I felt strong and pressed on hard. The last couple of miles through the town I felt I was invincible - indicating for cars to stop as they turned into roads whilst I blazed across the junction (luckily they always do). The final half mile features a decent climb which we often struggle up - I blasted up it on this occasion, and carried the effort over the summit and down the gradient to the finish line. I wish I had run further really, as I wasn't wasted by any means. It had been a perfect run, hard but not flat out. The calculation was done and revealed 6:13 pace, which will give me a 2:42 marathon if I can repeat the result (and do another 12.2miles on top).
Anything can happen between now and Marathon day. If the weather is warm and sunny I will struggle and will adjust my target by 5 minutes accordingly. But assuming all is as would hope for (drizzly rain, 13 dec C) I think it's realistic to set my target between 2:40-2:45.
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