Sunday, May 1, 2011
I cant realistically say (and hope to be believed),
"heres a good half marathon result so obviously I would have ran 2:45 in London".
But I think I have salvaged something from my Winter/Spring of marathon training with 10th place in Keswick Half Marathon today.
Over the Easter weekend I jogged in the fells a bit, jogged in the local park a bit and also ran my 10 mile loop in 66 minutes. Two days after the 10 I ran it again, more or less as hard as I could. This took 61:08. It was a test run - I decided if I could run 10m at a decent old lick without any trouble from legs or getting that stitch return then I would enter the Keswick event.
The rest of the week was just more jogging and on Saturday I cycled for the first time in 9 months. Not far, just up to the top of Newlands Pass to take photos of a cycle event, but with a backpack containing 3 drinks bottles, 3 DSLR cameras, 2 sandwiches and other assorted paraphernalia it was a somewhat slow, bottom gear, then walking up the steepest part, ride out in the blazing sunshine.
Today I got up early so I could be finished eating 4 hours before the race started. The last thing I wanted was to have the stitch return again. A good couple of miles warm up also helped in this respect and I felt fairly confident I would not suffer the same trouble as two weeks earlier.
The field thinned out within a mile and I was running at a fair old lick and in the top 15. Lots of climbing throughout the first 3 miles was followed by a lengthy downhill at about 4. I felt a faint hint of abdominal trouble on this downhill and held back a little. So I was then pleased to be running uphill again soon after.
At 7 miles we had several minutes continuous downhill to the bridge at the top end of Derwentwater. This was a real time loser as I didnt feel confident to let myself go with gravity because the additional load with every footfall was sure to bring back the old trouble.
Once onto the main Borrowdale road it was just a case of toughing out 4 miles of rolling undulations before the final half mile downhill into Keswick centre. I was pretty wasted during the final 10 minute push, and the result of 1hr 22mins was not as quick as I thought I might have managed, but overall I'm happy enough.
That'll do for long road races now - at least until after the summer. I will be entering the usual various 10k races over the next few months, but still running the 13 mile loop in training. And hopefully plenty of long days over tough fell terrain too. I reckon I might do the lakeland 50 again too - try to beat 10 hours thus finishing BEFORE dark
But for now....
Perhaps, after all I will be allowed just a little Salvation?
Please?
Friday, April 22, 2011
Good job it's not a team sport....
....because my performance at London Marathon would have seen us relegated from the division.
Going into the weekend I felt pretty good and confident of my ability to run a good time in the region of 2:45. Today I remain confident in my abilities despite taking well over 3 HOURS to complete the course.
It all started when my hotel said they would serve breakfast earlier than their usual 7:30 am. I was waiting at the dining room doors at 6:50 hoping to get in before the 7am they said. With nobody in attendance at 7:05 I decided to walk in and help myself to the already laid out food.
A lad I spoke to during breakfast poured doubt on my plans to use the (free) underground service to Embankment station with some knowledge of line closure. So at 0730 I hailed a (not free) cab and sat in the rear munching the remnants of my toast and banana as we made our way to Charing Cross. I was aware that I was eating food with 2hrs 15minutes to start time but convinced myself this was OK as it was a marathon and my strict 3 hour minimum time gap would not be a concern.
At Charing Cross I met up with Milly, Trev, Popsy, Wes, Gareth and others and we all got a seat on the free train to Blackheath. Lots of banter on the way set us all up for an enjoyable day in the capital.
More chance meetings in the Red start "fast good for age" pen with Penrith runners and my old pal Gary who I hadn't seen for a year or so. Then it was time for the race to start.
The first steps I took after the gun went were the first running steps I had taken that day, mainly because a warm up isn't really practical and somehow doesn't seem strictly necessary either for a marathon. But in those first few hundred metres I was immediately aware of a feeling in my abdominal area that was known to me as the faint beginnings of a stitch. Had I felt this during a warm up jog I would have tried to jog it off and stretch out those muscles. There was nothing I could do about this except carry on and hope for the best.
Mile 1 was covered in 6:30 and within a mass of runners all around me. This was OK as I knew the next 2 or three miles included enough downhill to recover the pace to nearer 6:20s.
Just before the mile marker I caught up with Rick from Ricks Running we exchanged a few words and noted that despite being at 6:30 pace ourselves, the 2:45 pace man (6:17 pace) was just behind us. I was very confident this guy would achieve 2:45 and considered trying to run with him when he caught me up.
I saw Rick on and off a few more times and am not sure when he finally pulled away from me, but at 10 miles I was bang on target for a 2:45 with exactly 63 minutes on the clock. Trouble is this is also where my stitch began to cause me some real trouble. I knew I was slowing as people were passing me and I was passing nobody. By Tower Bridge I was really struggling to run with the discomfort I was feeling but was determined to continue as the crowds on the Bridge are massive and I didn't want to be one of the first people they saw walking or stopping. I also hoped to see Janet here as I missed her there in 2004 when she was last in London to see me race the marathon.
14 miles was a bit of a milestone as it was at that point I quit the only marathon I have failed to complete, in 2007. That year I vindicated my choice to abandon the race thus saving my legs from the effort by running to a 2:58 and fourth place in the hilly Windermere marathon just 3 weeks later. This time I was determined to complete the distance even if I had to walk it. At 14 miles I had lost a minute to that 2:45 schedule and knew I would continue to get ever slower.
So I stopped running.
The relief from walking was immediate and enormous. NOT landing was enough to stop the knot in my side causing me discomfort with every stride. Also immediate was shouts and encouragement from the crowd to "keep it going". Even more vocal was a lad behind me shouting very insistently that I get running again as I "only had a few miles to go". By the time he passed me I was overwhelmed by his support and began running again. I was slow compared to my earlier pace but still easily caught up to the lad and thanked him for his support. Turned out he was from up my way (well, Lancs somewhere and recognised my club vest).
I ran for a few miles but it was a hopeless task really. Experience tells me that when I get a stitch there is nothing that will make it go away whilst still running. I have no doubts that I could have ran a lot more than I did, but to record, say, 2:55 or 2:58 enduring severe discomfort and bashing my legs with 26 miles of tarmac landing seemed a bit pointless.
So I jogged and walked my way to the finish in 3:11:59.
I really REALLY enjoyed it though.
Once I had decided to quit trying to race I began to play up to the crowds. By cupping a hand to an ear in a "I cant hear you" style they never fail to produce a huge roar that makes you feel like a superstar. Then by jogging along the barriers you can keep the roar going in a vocal Mexican wave. Corners are even better as they can see you coming from further back. This is how Freddy must have felt that night in Rio with100,000 fans hanging on his every word and action. Well, sort of.
I walked for the final time along the Embankment then ran through Parliament Square, and up Birdcage Walk where I knew Milly would be waiting in St James Park on the right. I spotted him and went over for a brief chat. His sister took photos of us then I was off again, not directly toward the finish but diagonally to the other side of the road to play the crowds some more. To be honest by this time I was enjoying it so much I didn't want the finish to come . The final right bend onto the Mall is extremely wide. So wide that the crowds on the outside are a good 40 odd metres away from the runners as they take the tight inside line. I ran the extreme outside of this bend so I could have a last few precious moment enjoying the carnival atmosphere. I high-fived everyone as I nimbly negotiated the signage and policemen guarding the perimeter fencing.
Then all too soon the finish line was in sight. I almost stopped to walk again as I crouched down with both thumbs up to the official photographer (though at £49 for the download I will just remember it - maybe I should put MY prices up?)
So that was it - London Marathon 2011, done.
Not quite the same feeling as my achievement in 2004 but to be honest with about 15 marathons now under my belt I have only really been totally happy with that one, the one I won, and probably Boston 2009.
I will probably run again in 2012 as it is Olympic year in the city and that should bring an additional element to the occasion.
Before then I need to decide which marathon to run this Autumn. Contenders are;
Amsterdam
Cornwall
Langdale
Chester
Liverpool
Dublin
Before then is also the small matter of returning to regular training, and before that is to return to regular running. I ran about 4 miles today - very easy and with stops for Scamp to play with sticks. Tomorrow is a return to photography with a fairly big field to capture as they compete in the Anniversay Waltz fellrace. This will also see me and the dog wonder cover a few miles offroad at an easy jogging pace.
No photos in this blog post, but I have uploaded a couple of my London tourist ones here for anybody interested in such stuff.
Going into the weekend I felt pretty good and confident of my ability to run a good time in the region of 2:45. Today I remain confident in my abilities despite taking well over 3 HOURS to complete the course.
It all started when my hotel said they would serve breakfast earlier than their usual 7:30 am. I was waiting at the dining room doors at 6:50 hoping to get in before the 7am they said. With nobody in attendance at 7:05 I decided to walk in and help myself to the already laid out food.
A lad I spoke to during breakfast poured doubt on my plans to use the (free) underground service to Embankment station with some knowledge of line closure. So at 0730 I hailed a (not free) cab and sat in the rear munching the remnants of my toast and banana as we made our way to Charing Cross. I was aware that I was eating food with 2hrs 15minutes to start time but convinced myself this was OK as it was a marathon and my strict 3 hour minimum time gap would not be a concern.
At Charing Cross I met up with Milly, Trev, Popsy, Wes, Gareth and others and we all got a seat on the free train to Blackheath. Lots of banter on the way set us all up for an enjoyable day in the capital.
More chance meetings in the Red start "fast good for age" pen with Penrith runners and my old pal Gary who I hadn't seen for a year or so. Then it was time for the race to start.
The first steps I took after the gun went were the first running steps I had taken that day, mainly because a warm up isn't really practical and somehow doesn't seem strictly necessary either for a marathon. But in those first few hundred metres I was immediately aware of a feeling in my abdominal area that was known to me as the faint beginnings of a stitch. Had I felt this during a warm up jog I would have tried to jog it off and stretch out those muscles. There was nothing I could do about this except carry on and hope for the best.
Mile 1 was covered in 6:30 and within a mass of runners all around me. This was OK as I knew the next 2 or three miles included enough downhill to recover the pace to nearer 6:20s.
Just before the mile marker I caught up with Rick from Ricks Running we exchanged a few words and noted that despite being at 6:30 pace ourselves, the 2:45 pace man (6:17 pace) was just behind us. I was very confident this guy would achieve 2:45 and considered trying to run with him when he caught me up.
I saw Rick on and off a few more times and am not sure when he finally pulled away from me, but at 10 miles I was bang on target for a 2:45 with exactly 63 minutes on the clock. Trouble is this is also where my stitch began to cause me some real trouble. I knew I was slowing as people were passing me and I was passing nobody. By Tower Bridge I was really struggling to run with the discomfort I was feeling but was determined to continue as the crowds on the Bridge are massive and I didn't want to be one of the first people they saw walking or stopping. I also hoped to see Janet here as I missed her there in 2004 when she was last in London to see me race the marathon.
14 miles was a bit of a milestone as it was at that point I quit the only marathon I have failed to complete, in 2007. That year I vindicated my choice to abandon the race thus saving my legs from the effort by running to a 2:58 and fourth place in the hilly Windermere marathon just 3 weeks later. This time I was determined to complete the distance even if I had to walk it. At 14 miles I had lost a minute to that 2:45 schedule and knew I would continue to get ever slower.
So I stopped running.
The relief from walking was immediate and enormous. NOT landing was enough to stop the knot in my side causing me discomfort with every stride. Also immediate was shouts and encouragement from the crowd to "keep it going". Even more vocal was a lad behind me shouting very insistently that I get running again as I "only had a few miles to go". By the time he passed me I was overwhelmed by his support and began running again. I was slow compared to my earlier pace but still easily caught up to the lad and thanked him for his support. Turned out he was from up my way (well, Lancs somewhere and recognised my club vest).
I ran for a few miles but it was a hopeless task really. Experience tells me that when I get a stitch there is nothing that will make it go away whilst still running. I have no doubts that I could have ran a lot more than I did, but to record, say, 2:55 or 2:58 enduring severe discomfort and bashing my legs with 26 miles of tarmac landing seemed a bit pointless.
So I jogged and walked my way to the finish in 3:11:59.
I really REALLY enjoyed it though.
Once I had decided to quit trying to race I began to play up to the crowds. By cupping a hand to an ear in a "I cant hear you" style they never fail to produce a huge roar that makes you feel like a superstar. Then by jogging along the barriers you can keep the roar going in a vocal Mexican wave. Corners are even better as they can see you coming from further back. This is how Freddy must have felt that night in Rio with100,000 fans hanging on his every word and action. Well, sort of.
I walked for the final time along the Embankment then ran through Parliament Square, and up Birdcage Walk where I knew Milly would be waiting in St James Park on the right. I spotted him and went over for a brief chat. His sister took photos of us then I was off again, not directly toward the finish but diagonally to the other side of the road to play the crowds some more. To be honest by this time I was enjoying it so much I didn't want the finish to come . The final right bend onto the Mall is extremely wide. So wide that the crowds on the outside are a good 40 odd metres away from the runners as they take the tight inside line. I ran the extreme outside of this bend so I could have a last few precious moment enjoying the carnival atmosphere. I high-fived everyone as I nimbly negotiated the signage and policemen guarding the perimeter fencing.
Then all too soon the finish line was in sight. I almost stopped to walk again as I crouched down with both thumbs up to the official photographer (though at £49 for the download I will just remember it - maybe I should put MY prices up?)
So that was it - London Marathon 2011, done.
Not quite the same feeling as my achievement in 2004 but to be honest with about 15 marathons now under my belt I have only really been totally happy with that one, the one I won, and probably Boston 2009.
I will probably run again in 2012 as it is Olympic year in the city and that should bring an additional element to the occasion.
Before then I need to decide which marathon to run this Autumn. Contenders are;
Amsterdam
Cornwall
Langdale
Chester
Liverpool
Dublin
Before then is also the small matter of returning to regular training, and before that is to return to regular running. I ran about 4 miles today - very easy and with stops for Scamp to play with sticks. Tomorrow is a return to photography with a fairly big field to capture as they compete in the Anniversay Waltz fellrace. This will also see me and the dog wonder cover a few miles offroad at an easy jogging pace.
No photos in this blog post, but I have uploaded a couple of my London tourist ones here for anybody interested in such stuff.
Tuesday, April 12, 2011
Painting fences
Every one of my 13 (it may be 14) marathons has been preceded the weekend before with a 10 mile run. I recall that in 2004 this was a 64 minute run. Last weekend it took me 67:20. Presuming the effort was similar (steady away - never hard but certainly not just jogging) then it might be reasonable to suggest I will run the marathon 8 to 10 minutes slower than my debut year, which would give me about 2:45.
Looking at it another way though - last years one week to go ten miler was 66:30 which might suggest I'll run 3 minutes slower this year over over the 26.2 -which would be about 2:50.
Back to the positive side and I feel I have prepared better for this marathon in terms of the pace runs I have completed (an 18, a 15, a 16 and several of 12-14 miles), than I did in 2010 when I remember doing a 14, missing the 16, then sticking to the schedule and doing another 14. So if this pays dividends then I might not suffer so much at the latter half of the marathon and come in ahead of target.
But what is the target?
Well, the pace runs were all completed at 6:25 pace so in theory I should stake my claim on a 2:48. Thing is I wouldn't be so very chuffed with 2:48 to be honest.
2:47:12 would be OK as it would mean a year older and a second faster, (or 0.038 seconds per mile faster), which if I could repeat annually until I am 102 will see me run 2:46:12 in the year 2071. I wouldn't really want to do that though as I reckon the course will have changed by then so the time comparison would be meaningless.
Inside 2:40 is too unlikely to even consider and over 2:49:59 would be more than a little disappointing
So lets just say I would like to run the marathon next weekend in 2 hours and forty SOMETHING minutes.
Until then I shall continue to jog round the parks and riverside trails after work and paint the fence in the newly discovered spare time before tea.
Looking at it another way though - last years one week to go ten miler was 66:30 which might suggest I'll run 3 minutes slower this year over over the 26.2 -which would be about 2:50.
Back to the positive side and I feel I have prepared better for this marathon in terms of the pace runs I have completed (an 18, a 15, a 16 and several of 12-14 miles), than I did in 2010 when I remember doing a 14, missing the 16, then sticking to the schedule and doing another 14. So if this pays dividends then I might not suffer so much at the latter half of the marathon and come in ahead of target.
But what is the target?
Well, the pace runs were all completed at 6:25 pace so in theory I should stake my claim on a 2:48. Thing is I wouldn't be so very chuffed with 2:48 to be honest.
2:47:12 would be OK as it would mean a year older and a second faster, (or 0.038 seconds per mile faster), which if I could repeat annually until I am 102 will see me run 2:46:12 in the year 2071. I wouldn't really want to do that though as I reckon the course will have changed by then so the time comparison would be meaningless.
Inside 2:40 is too unlikely to even consider and over 2:49:59 would be more than a little disappointing
So lets just say I would like to run the marathon next weekend in 2 hours and forty SOMETHING minutes.
Until then I shall continue to jog round the parks and riverside trails after work and paint the fence in the newly discovered spare time before tea.
Friday, April 8, 2011
Almost there
Saturday was my last marathon pace run. I ran with Darren and was pleased to be told we were sub 6:20 pace from the outset. Trouble is it was VERY WINDY and we should really have been nearer 6:10 pace.
On my own for the return 7.5 miles I had a 35 minute section of block headwind to finish the run. It was horrendous and I felt I had to run as hard as I could to avoid and truly awful result. At the finish I had ran 1 minute 15 seconds slower for the horrible return leg. Not a bad result given the conditions but what was supposed to be a comparatively short outing leaving me feeling like I could have continued for 10 miles more actually left me feeling so utterly wrecked that I went back to bed for a nap later in the afternoon.
The pace was 6:25 - same as I managed for 18 miles in more pleasant conditions two weeks earlier. 6:25 will give me a 2:47 marathon. In 2010 I ran a 2:47 marathon. The only consolation is that it was certainly an excellent workout if not quite of the intensity I had planned.
Sunday I jogged in the evening with Scamp for an hour.
This left just 3 training days to complete before London (as opposed to 'just going for a run' every day in the final taper week)
The 3 training days were to be similar to what have been doing but reduced in volume.
So on Monday I ran for approx 75 mins (instead of 2 hours) with Scamp off road.
Tuesday I my usual 11mins hard 4 minutes easy session, but instead of doing this around a 10 mile loop I ran one lap of the hilly Talkin circuit. More strong wind made it difficult to try hard enough on the downhill tailwind sections and any uphill headwind saw me slow to almost a crawl. Nevertheless 42:45 is my fastest time around that circuit in some while.
Wednesday I didnt run at all but I did walk most of the way up Grisedale Pike to take photos of the fellrace thereon.
Thursday was fast reps as usual but only 4x 800 metres (instead of 5 x 3 minutes). Short of time, I didnt do much of a warm up over and above the mile to get to the measured 800metre path. Started off steady therefore with a 2:46, then 2:50 back into a headwind. Nicely warmed up I then ran a bit faster, 2:39 and 2:44. Not startling times by any means but that is the kind of distance I would usually train over in the summer when looking to improve 10k performance.
So now we wait. No more training to do until Easter Monday at the earliest. I suppose the small matter of 26.2 miles next Sunday counts as training, but all of next weeks taper runs will be for enjoyment. Short and slow. With Scamp probably.
Good luck to all others also heading down to the capital -and also to fellow blogger running THIS weekend
On my own for the return 7.5 miles I had a 35 minute section of block headwind to finish the run. It was horrendous and I felt I had to run as hard as I could to avoid and truly awful result. At the finish I had ran 1 minute 15 seconds slower for the horrible return leg. Not a bad result given the conditions but what was supposed to be a comparatively short outing leaving me feeling like I could have continued for 10 miles more actually left me feeling so utterly wrecked that I went back to bed for a nap later in the afternoon.
The pace was 6:25 - same as I managed for 18 miles in more pleasant conditions two weeks earlier. 6:25 will give me a 2:47 marathon. In 2010 I ran a 2:47 marathon. The only consolation is that it was certainly an excellent workout if not quite of the intensity I had planned.
Sunday I jogged in the evening with Scamp for an hour.
This left just 3 training days to complete before London (as opposed to 'just going for a run' every day in the final taper week)
The 3 training days were to be similar to what have been doing but reduced in volume.
So on Monday I ran for approx 75 mins (instead of 2 hours) with Scamp off road.
Tuesday I my usual 11mins hard 4 minutes easy session, but instead of doing this around a 10 mile loop I ran one lap of the hilly Talkin circuit. More strong wind made it difficult to try hard enough on the downhill tailwind sections and any uphill headwind saw me slow to almost a crawl. Nevertheless 42:45 is my fastest time around that circuit in some while.
Wednesday I didnt run at all but I did walk most of the way up Grisedale Pike to take photos of the fellrace thereon.
Thursday was fast reps as usual but only 4x 800 metres (instead of 5 x 3 minutes). Short of time, I didnt do much of a warm up over and above the mile to get to the measured 800metre path. Started off steady therefore with a 2:46, then 2:50 back into a headwind. Nicely warmed up I then ran a bit faster, 2:39 and 2:44. Not startling times by any means but that is the kind of distance I would usually train over in the summer when looking to improve 10k performance.
So now we wait. No more training to do until Easter Monday at the earliest. I suppose the small matter of 26.2 miles next Sunday counts as training, but all of next weeks taper runs will be for enjoyment. Short and slow. With Scamp probably.
Good luck to all others also heading down to the capital -and also to fellow blogger running THIS weekend
Thursday, March 31, 2011
Looming large
Not so very long to go now - just over two weeks to go til London Marathon
At the weekend I had a plan for 24 miles at easy pace. Prior to setting off I decided 23 would actually be sufficient and it turned out that from my house to Darrens was 11.25 miles. So by the time I ran back home it was 22.5 miles - near enough I reckon, especially as I ran 26 miles two weeks prior. The circuit is kind of a horseshoe so any wind is cancelled out as tailwind in one direction becomes headwind the opposite way and vice versa - so I was delighted to run two and a half minutes quicker for the second half (on my own too). Not fast, it wasn't meant to be, but sub 7 pace nevertheless.
The next day I didn't find time for a run as I was busy photographing events. It would only have been an easy 5-8 anyway.
On the Monday I had a jog around the parks with scamp for about an hour. Since the weekend I'd felt the beginnings of a head cold and sore throat coming on. I had mostly ignored it as I never get ill and figured my body would fight it off before it gathered any momentum. but then on Tuesday my nose was streaming all day long. Subsequently my head hurt from the pressure of blowing my nose every few minutes and I certainly didn't think it wise to run at all.
Due a few days holiday anyway I took an extra one and finished work for the week on Tuesday afternoon.
Wednesday morning I was 95% better and by the evening felt I could (and should) run. I was mighty pleased, as a week off training at this late stage would have put all manner of doubts in my mind as I then eased down for the final two weeks. My session was the same as last week, and I ran it 30 seconds faster - 10 miles of 11 minutes on 4 minutes off. I ran 63:15 which, considering it was much worse weather than last week and I'd been a bit off colour was a satisfying result.
Today I ran for 1hr 58 minutes very easy offroad with Scamp. The training must be working because this honestly felt no more effort than a stroll in the park. Filthy day for it though - spitting rain and wind so strong it blew may hat off time and again.
Today I'm 42. Same age as the number of summits Bob Graham Stustod and Iain Kelly visited. No plans though - apart from a spot of lunch in town soon as I hit "publish post"
As regards target pace/time for the marathon Rick. If I could stretch it to the full distance, the 6:25 pace for the 18 mile run I completed 4 weeks out would give about a 2:47 which is pretty much what I ran last year. Ideally though I would like to run a bit faster than last year and if all went incredibly well then maybe just nick in under 2:45. My '10 mile of reps' results suggest I'm equally as fit as last year and I'm definitely more prepared with the 14-18 mile marathon pace runs, as I have done twice as many of those as I did pre the 2010 race
My 15 mile marathon pace run this coming Saturday will be the final chance to set my target pace. If I only manage 6:25's again then that will be my target pace for the 17th. Thing is, 15 miles won't feel so very far - even at such a brisk pace, so it's important not to run myself into the ground just to convince myself I could repeat and add 11 miles more on the day.
At the weekend I had a plan for 24 miles at easy pace. Prior to setting off I decided 23 would actually be sufficient and it turned out that from my house to Darrens was 11.25 miles. So by the time I ran back home it was 22.5 miles - near enough I reckon, especially as I ran 26 miles two weeks prior. The circuit is kind of a horseshoe so any wind is cancelled out as tailwind in one direction becomes headwind the opposite way and vice versa - so I was delighted to run two and a half minutes quicker for the second half (on my own too). Not fast, it wasn't meant to be, but sub 7 pace nevertheless.
The next day I didn't find time for a run as I was busy photographing events. It would only have been an easy 5-8 anyway.
On the Monday I had a jog around the parks with scamp for about an hour. Since the weekend I'd felt the beginnings of a head cold and sore throat coming on. I had mostly ignored it as I never get ill and figured my body would fight it off before it gathered any momentum. but then on Tuesday my nose was streaming all day long. Subsequently my head hurt from the pressure of blowing my nose every few minutes and I certainly didn't think it wise to run at all.
 |
| A fine example of a large loom |
Due a few days holiday anyway I took an extra one and finished work for the week on Tuesday afternoon.
Wednesday morning I was 95% better and by the evening felt I could (and should) run. I was mighty pleased, as a week off training at this late stage would have put all manner of doubts in my mind as I then eased down for the final two weeks. My session was the same as last week, and I ran it 30 seconds faster - 10 miles of 11 minutes on 4 minutes off. I ran 63:15 which, considering it was much worse weather than last week and I'd been a bit off colour was a satisfying result.
Today I ran for 1hr 58 minutes very easy offroad with Scamp. The training must be working because this honestly felt no more effort than a stroll in the park. Filthy day for it though - spitting rain and wind so strong it blew may hat off time and again.
Today I'm 42. Same age as the number of summits Bob Graham Stustod and Iain Kelly visited. No plans though - apart from a spot of lunch in town soon as I hit "publish post"
As regards target pace/time for the marathon Rick. If I could stretch it to the full distance, the 6:25 pace for the 18 mile run I completed 4 weeks out would give about a 2:47 which is pretty much what I ran last year. Ideally though I would like to run a bit faster than last year and if all went incredibly well then maybe just nick in under 2:45. My '10 mile of reps' results suggest I'm equally as fit as last year and I'm definitely more prepared with the 14-18 mile marathon pace runs, as I have done twice as many of those as I did pre the 2010 race
My 15 mile marathon pace run this coming Saturday will be the final chance to set my target pace. If I only manage 6:25's again then that will be my target pace for the 17th. Thing is, 15 miles won't feel so very far - even at such a brisk pace, so it's important not to run myself into the ground just to convince myself I could repeat and add 11 miles more on the day.
Friday, March 25, 2011
Return of the Mac(intosh)
I took my old faithful iBook to Lanzrote and back.
Since I returned home (now over two weeks ago) I have completed plenty of good training. Tiredness has began to overtake me though and although I have been putting the effort in - the stopwatch has shown I have been suffering from the effects of all these weeks of intense training.
My first long run once back home was a solid 26 miler comprising 4 laps of the hilly Talkin loop. I was well outside my usual sub 3hrs for it though! next long run is tomorrow - 23 miles - aiming to run 7 pace as its a flat route.
Marathon Pace run went well - I ran a negative split (by 10 seconds) on an out and back course DESPITE a headwind for most of the return leg. Pace was 6:25 - I had hoped for sub 6:20, but on the plus side this didnt seem to take a lot out of me and I was able to race the following day.
For reps Ive been doing 5 by 3minutes over a 3 mile circuit (5:30 pace on both occasions) and I've also done my four, two mile reps, around the 10 mile loop. This took me 63:45 but considering 16mins 45 of that was jogging recovery between reps I am damn pleased with the pace there.
The midweek long-but-easy run is now so long (at 2 hrs) that I'm struggling to think of places to go to avoid doubling back or going on tarmac. Poor Scamp, who accompanies me for these, is gonnna suffer when marathon training is finished
Only one week of seriously hard training to go now. Then two weeks before marathon day to go I'll do 16 miles at marathon pace then ease right back for a week then taper for the final week.
Also got (another) new camera today - for a change I might even include some photos on my blog - once I've learnt how to use it
Since I returned home (now over two weeks ago) I have completed plenty of good training. Tiredness has began to overtake me though and although I have been putting the effort in - the stopwatch has shown I have been suffering from the effects of all these weeks of intense training.
My first long run once back home was a solid 26 miler comprising 4 laps of the hilly Talkin loop. I was well outside my usual sub 3hrs for it though! next long run is tomorrow - 23 miles - aiming to run 7 pace as its a flat route.
Marathon Pace run went well - I ran a negative split (by 10 seconds) on an out and back course DESPITE a headwind for most of the return leg. Pace was 6:25 - I had hoped for sub 6:20, but on the plus side this didnt seem to take a lot out of me and I was able to race the following day.
For reps Ive been doing 5 by 3minutes over a 3 mile circuit (5:30 pace on both occasions) and I've also done my four, two mile reps, around the 10 mile loop. This took me 63:45 but considering 16mins 45 of that was jogging recovery between reps I am damn pleased with the pace there.
The midweek long-but-easy run is now so long (at 2 hrs) that I'm struggling to think of places to go to avoid doubling back or going on tarmac. Poor Scamp, who accompanies me for these, is gonnna suffer when marathon training is finished
Only one week of seriously hard training to go now. Then two weeks before marathon day to go I'll do 16 miles at marathon pace then ease right back for a week then taper for the final week.
Also got (another) new camera today - for a change I might even include some photos on my blog - once I've learnt how to use it
Sunday, March 6, 2011
Day Five
Bugger all running which, considering how windy it has become was a relief!
Day Six
Nice early start meant I'd completed a 30 minute jog and was tucking into breakfast soon after 9 o'clock.
Ridiculously windy all day. Good for dramatic shots of waves breaking against rocky volcanic coastline. Salty seaspray and windblown sand not so good for the camera itself though!
5x 6minute reps tonight. Ridiculous wind hadn't abated which meant the distance I covered in the first two uphill headwind reps was the same distance I then covered in the next downhill tailwind one! Testing times indeed.
Day seven
Easy but long run. Usually offroad by the river and usually accompanied by A small B&W k9 but with the Champion of Manhatten currently incarcerated and there being no rivers round these parts a bit of improvisation was required. I ran (and walked) for almost 2 hours including a some tarmac roads, some steep sided volcanoes and quite a lot of soft sandy tracks. All very easy pace
Day Eight
Set off for a short easy run just after 8 o'clock but only got as far as the nearest supermarket a mile away. Intended to continue jogging once I returned home with provisions but the lure of breakfast proved too great
In the evening I ran up the hill through our village. bottom to top took just over 2 mins 30'secs so I decided that was near enough to my 800m time that I would do my 800m session. I usually do 6x800 and I actually ended up doing 8 of these hill reps. They began to bite by the third and by the final few I was glad of the enforced additional rest period whilst I jogged back down the course in the same time it took me to sprint up.
Day 9
No run this morning. Saving myself for 10 miles this evening. Timed it so as to complete the run in the last of the daylight. Cooler then too. Started out nice n easy then pressed on the gas a little more after 10 mins. After about 25 mins i began to really enjoy the run. It felt like the effort that would give me about a 65 minute 10 miler. Easy enough to sustain the pace without straining, and short enough to not cause much fatigue but also hard and far enough to know it's worthwhile training.
Day 10
25mins easy in the AM
30 mins easy in the PM
Day 11
1hr 39 minutes marathon pace run.
Set off as soon as it got light. Ran for 49mins then retraced my route.
Although i ran this hard I know I didn't make 6:21 pace like i waz doing back home. The hills, the daft early start and the heat will surely have cost me
10-20 seconds per mile. But the effort was good throughout and im damn pleased to now be sitting on the terrace looking out over the Atlantic ocean eating my Spanish cornflakes.
Bugger all running which, considering how windy it has become was a relief!
Day Six
Nice early start meant I'd completed a 30 minute jog and was tucking into breakfast soon after 9 o'clock.
Ridiculously windy all day. Good for dramatic shots of waves breaking against rocky volcanic coastline. Salty seaspray and windblown sand not so good for the camera itself though!
5x 6minute reps tonight. Ridiculous wind hadn't abated which meant the distance I covered in the first two uphill headwind reps was the same distance I then covered in the next downhill tailwind one! Testing times indeed.
Day seven
Easy but long run. Usually offroad by the river and usually accompanied by A small B&W k9 but with the Champion of Manhatten currently incarcerated and there being no rivers round these parts a bit of improvisation was required. I ran (and walked) for almost 2 hours including a some tarmac roads, some steep sided volcanoes and quite a lot of soft sandy tracks. All very easy pace
Day Eight
Set off for a short easy run just after 8 o'clock but only got as far as the nearest supermarket a mile away. Intended to continue jogging once I returned home with provisions but the lure of breakfast proved too great
In the evening I ran up the hill through our village. bottom to top took just over 2 mins 30'secs so I decided that was near enough to my 800m time that I would do my 800m session. I usually do 6x800 and I actually ended up doing 8 of these hill reps. They began to bite by the third and by the final few I was glad of the enforced additional rest period whilst I jogged back down the course in the same time it took me to sprint up.
Day 9
No run this morning. Saving myself for 10 miles this evening. Timed it so as to complete the run in the last of the daylight. Cooler then too. Started out nice n easy then pressed on the gas a little more after 10 mins. After about 25 mins i began to really enjoy the run. It felt like the effort that would give me about a 65 minute 10 miler. Easy enough to sustain the pace without straining, and short enough to not cause much fatigue but also hard and far enough to know it's worthwhile training.
Day 10
25mins easy in the AM
30 mins easy in the PM
Day 11
1hr 39 minutes marathon pace run.
Set off as soon as it got light. Ran for 49mins then retraced my route.
Although i ran this hard I know I didn't make 6:21 pace like i waz doing back home. The hills, the daft early start and the heat will surely have cost me
10-20 seconds per mile. But the effort was good throughout and im damn pleased to now be sitting on the terrace looking out over the Atlantic ocean eating my Spanish cornflakes.
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