One Man Running Club

U-turn

2012-02-08T21:06:00.000Z

Just when I was getting used to being back in the North West, I am about to do a U-turn and return to London full-time. When I first returned to the NW back in July, I was only required to attend meetings in London one or two days a week, the rest of the time I could work from home. But all good things come to an end and recently I have been required 4 days-a-week in London, essentially living in a hotel whilst there. Of course, after a while, this along with the travel and expense of living away from home becomes completely unsustainable.

The good news is that my public health clients have moved to put my working arrangements on a more secure footing (at least in the short-to-medium term) by extending my existing working arrangements. This means that I will be returning to live in London in the near future.

After one of the mildest winters in my living memory, winter finally arrived last week with temperatures dropping to -13c in some parts of the UK. In Manchester the temperature dropped to -5c and the first snow of the year fell last Saturday. I was at the City v Fulham match and an intense 30-minute snow storm during a bizarre second half meant the game was almost abandoned. The snow was so heavy that for a few minutes I could barely see the far end of the pitch from my seat.

In terms of running, my rehabilitation continues and therefore last week was pretty uneventful. I totalled 89km/55mi running on six days. The ribs are not troubling me much at all, only at higher intensities and occasionally waking me during the night. After a late-night 7 miles on Monday, I rested on Tuesday before completing another 13 miles on Wednesday. On Thursday I ran 7 miles ahead of back-to-back long-ish runs on Friday and Saturday (partly in a attempt to beat the snow which had been forecast for the weekend). On Friday afternoon I ran 12 miles and was out again very early on Saturday morning for 11 more miles before heading up to Manchester where it was impossible to run as the snow had quickly turned to deep slush and ice once the temperature had briefly crept above freezing point.

I woke early on Sunday and took the first train back to London only to find that London was covered in 3-4cm of snow. It was dry snow, though, so I was at least able to run 5 miles as there was plenty of grip. Primrose Hill [left and below] was occupied by hundreds of children and families who were sledging and enjoying the snow. I always like to see public open spaces well utilised.

On Monday the snow had turned to ice and [thinking recent head traumas] it was unsafe for me to run outside so I headed for the Swiss Cottage Leisure Centre where I ran 10 km including 3km at 4:21km/7:00mi pace. I felt unusually fatigued afterwards and it was no surprise when I came down with a heavy cold overnight. After the recent injury setback, my recent training has improved my conditioning to the extent that my HR is returning to its ideal training norm (RHR45) so I was cool about taking a day off on Tuesday as I didn't want to tip the balance by overdoing it. It worked to some extent and I was able to run 15 easy km today with the HR in a very happy place. I'm also having to deal with an annoying tickly cough and am still feverish so the weekly total might be on the low side this week.

My 2012 race schedule is becoming clearer. As well as running in the Copenhagen Marathon on 20th May I will also be running in the Beijing Marathon on October 21st. This is due mainly to the fact that I will combine my marathon participation with a visit to my brother and his family who are living in China. I've entered a half marathon 3 weeks before Copenhagen (Rotary Shakespeare, Stratford-Upon-Avon) and 3 weeks before Beijing I'll run in the inaugural Ealing Half Marathon (West London) which passes my former home and along many of my former training routes from when I first started road running in 2008.

Updated 2012 Race Calendar
Sun 15.4.2012 - Newham Classic 10k
Sun 29.4.2012 - Rotary Shakespeare Half Marathon
Sun 20.5.2012 - Copenhagen Marathon
Sun 27.5.2012 - Bupa London 10,000
Sun 30.9.2012 - Ealing Half Marathon
Sun 21.10.2012 - Beijing International Marathon

Recent training
Tues 31 Jan - 11.27km/7mi in 55:59 @ 4:48km/7:59mi pace [evening/London/0c]
Wed 1 Feb - 21.1km/13.11mi in 1:45:30 @ 5:00km/8:02mi pace [afternoon/London/0c] HR132
Thurs 2 Feb - 11.27km/7mi in 58:37 @ 5:12km/8:22mi pace [morning/London/-2c] HR132
Fri 3 Feb - 19.32km/12mi in 1:34:47 @ 4:54km/7:54mi pace [afternoon/London/0c] HR135
Sat 4 Feb - 18km/11.18mi in 1:31:40 @ 5:06km/8:12mi pace [morning/London/-4c] HR130
Sun 5 Feb - 8.05km/5mi in 46:12 @ 5:44km/9:14mi pace [afternoon/London/1c snow] HR126
Mon 6 Feb - 10km inc 8km in 37:15 [0-5km in 24:10 (4:50/7:46 pace) / 5-8km in 13:05 (4:21/7:00 pace) plus 2km w-up/c-down [morning/London/treadmill]
Wed 8 Feb - 15km/9.33mi in 1:18:24 @ 5:13km/8:24mi pace [morning/London/-1c] HR127

Week [Mon-Sun]: 89.01/55.30mi

Copenhagen next

2012-01-29T19:34:00.002Z

Greetings. I am now almost fully recovered from the rib and head injuries which have forced my withdrawal from the Tokyo Marathon on 26th February. This week has seen a step change in my training following a period of 3 weeks where I could only muster 37 slow and painful miles.

Something happened during the course of last weekend's two days off running. After not sleeping properly for 3 weeks because of the broken ribs, all of the sudden I managed to sleep for 6 consecutive hours last Sunday night. Moreover, there was much less discomfort on Monday when I ran with Grellan, who was in the UK visiting his brother. Running much quicker (7:48mi pace) than I had been able to recently, we even managed a couple of passes over the top of Primrose Hill. Whilst the ribs were sore on the downhill sections, this was nothing compared with the previous week when running up and down the same terrain was just too painful.

The next step was to complete a double digit run - the first since Dec 25th - and this was duly completed on Wednesday when I ran 10 hilly miles taking in Hampstead Heath, Parliament Hill and Primrose Hill. After Thursday's recovery run and a day off on Friday, I was ready to test the endurance by doing back-to-back double digit runs: 10.5 miles at 7:48mi pace on Saturday followed by a tough 13.1mi fartlek on Sunday. The plan on Sunday was to vary the heart rate between 120bpm and 155bpm throughout, sprinting up any elevations and randomly slowing-down/speeding-up/sprinting distances between 100m and 400m over the rest of the course.

The ribs seem to have coped with everything thrown at them this week: hills, intensity and longer distances and I've accumulated almost 55 miles in the process. I've also been able to do some limited Pilate's work which was impossible just a few days ago. Today's run is the longest since December 25th, when I ran 15 miles.

All this means that I am now ready to commence full-on marathon training. In a previous post I said I was considering either Belgrade (21/4), Trafford or MK (both 29/4) or Prague (13/5) but that would have given me only 8/9 weeks training before taper. The problem with that is that my endurance base and fitness have dipped over the last four weeks and if I want to run a fast time I will need at least 12 weeks full training to rebuild the endurance levels, build leg strength and speed. That takes me into May. I seriously considered Prague but I've decided on Copenhagen on 20th May as a couple of friends will also be running there.

Thus I have 13 weeks plus 3 weeks taper to get myself race ready. I'm really disappointed that the Tokyo Marathon (26/2) has come too soon for me, but Copenhagen in May is a very good alternative. Bring on those slow endurance-building miles.

Training (23-29 Jan).
Mon 23 Jan [with Grellan] - 14km/8.7mi in 1:07:49 @ 4:51km/7:47mi pace [evening/London/8c]
Tues 24 Jan - 11.27km/7mi in 54:37 @ 4:51km/7:48mi pace [evening/London/9c]
Wed 25 Jan - hills 16.1km/10mi in 1:20:34 @ 5:00km/8:02mi [lunch time/London, Hampstead Heath/9c]
Thurs 26 Jan - recovery 8.44km/5.24mi in 45:00 @ 5:19km/8:24mi pace [evening/London/7c]
Fri 27 Jan - rest
Sat 28 Jan - 17km/10.56mi in 1:22:18 @ 4.51km/7:48mi pace [morning/Blackpool/0c]
Sun 29 Jan - fartlek [HR 120 - 155] 21.1km/13.1mi in 1:49:53 @ av. 5:13km/8:23mi pace [afternoon/Blackpool/4c]

Week [Mon-Sun]: 87.91km/54.6mi

Small steps

2012-01-15T11:15:00.004Z

Better news. There has been some improvement this week to the extent that I was able to test the broken rib with a very easy 5-mile/8km jog on Friday followed by a quicker 7.5mi/12km run on Saturday. The head injury is no longer an issue and I felt fine after Friday's easy-paced jog, but after upping the tempo, distance and elevation slightly on Saturday there was a lot of discomfort during the night which meant I was waking-up frequently.

During Saturday's run, I wanted to gauge the pain threshold by running up and over Primrose Hill. Idiot. The ribs let me know is no uncertain terms that inclines, either up or down, are not on the agenda at the moment, nor is running at faster tempos.

The last four weeks have produced only 53/21/0/12.5 miles respectively. An inevitable outcome of such reduced mileage just after the festive season is that I have gained 2.5kg/5.5llb. The plan going forward is that once I am completely pain-free I'll decide on which late April or May marathon I'll enter - possibly Belgrade (21/4), Trafford or MK (both 29/4) or Prague (13/5). This should give me enough time to get rid of the excess weight and get myself back to an ideal race weight of 62kg.

I hadn't expected to be able to run at all this week so I am encouraged that I have at least been able to test the pain threshold and run a few miles. This week I'll continue the rehabilitation with some flat, easy miles.

Fri 13 Jan - 8.05km/5mi in 43:29 @ 5:24km/8:42mi pace [pm, 4c]
Sat 14 Jan - 12km/7.46mi in 1:01:25 @ 5:07km/8:13mi pace [pm, 5c]

Recovery on track

2012-01-10T15:03:00.000Z

Greetings. I haven't been able to run for the last 10 days but there is some good news in that yesterday I had the stitches removed and the neurologist is satisfied that the head trauma (photo, left) is recovering well. The damaged nose requires additional treatment but the main issue now as far as running is concerned is the pain and discomfort from a broken rib which is making it impossible to sleep properly or to run.

The pain is not as bad as last week, though, and I am hoping to be able to do some light jogging in the next week or so. Once I am running freely again I'll make a decision about which marathon I'll join in April or May.

I am not dwelling on my present injury status. Instead I reminding myself that 2011 was a great running year for me in which I ran record volume 4058km/2521mi (+1203km / +748mi on 2010), set a big marathon PB and PBs at 2 other distances (13.1mi and 5mi) and I also ran a sub-20 min 5k, all in the midst of high volume training. I am excited at what I can achieve in 2012.

Tokyo: over and out

2012-01-04T10:42:00.000Z

Happy new year though not the start to the new year I was hoping for. After slipping on ice in St Petersburg (Russia) on New Year's Day, I am unable to run due to a head injury (requiring 5 stitches and a hospital stay), a broken nose and broken ribs. Because of the incident on New Year's Day, I will not be able to train this week or next. Prior to this I was already struggling to run normal mileage due to an injury to the calf area, although I thought that I still had a chance to run in Tokyo, as this injury had improved a lot over the last couple of weeks. As it turns out, the decision has been made for me. I'll now prepare for a European marathon in April or May.

The great NYC Marathon rip-off

2011-12-26T19:42:00.000Z

Having qualified for guaranteed entry for the 2012 ING New York City Marathon I was contemplating entering the 2012 race. I like New York, my late father lived in NY and I have a strong connection with the city. I had some reservations though. In 2011 overseas runners paid a whopping $281 entry fee plus a non returnable $11 processing fee. If I thought that was excessive, imagine my surprise when I learned that the 2012 entry fee has increased to $347 plus $11 for overseas runners.

I blogged about marathon entry fees and dual pricing last year. Looking at next year's ING NYC Marathon entry fees, there are significant price increases (approximately 30%) across the board:

NYRR member: from $156 to $216 (+$50)
US resident: up from $196 to $255 (+$59)
Overseas: up from $281 to $347 (+$66)

NYRR has attempted to justify the price increases, thus:

The cost of producing the race has increased due to many factors including increased costs for event staging, labor, and the services of NYC agencies. Operating costs that significantly affect the race -- like gas, insurance, and bridge tolls -- continue to rise, which increases the cost of doing business in the world's greatest city for running. Our race fee has gone up due to these increased race operation costs and city agency fees, which are required to maintain our world-class standards in safety and quality.

Unlike the other two US Marathon Majors - Boston and Chicago - I am left wondering if NYRR has lost the plot. Whereas in Europe the emphasis is very much on widening participation, clearly there is another agenda in New York. I cannot understand how NYRR can justify fees from $227 inclusive (for NYRR members) up to $358 inclusive (for overseas runners).

If NYRR is able only to deliver an event which excludes so many, I am suggesting that it has failed in its mission. It leads one to think that the ING New York Marathon has evolved into an elitist private club, a private club that has lost its way. Out of touch and out of reach to many, in need of a radical rethink of its stated aims and objectives.

That is why I will not be entering in 2012.

Odds improving

2011-12-19T00:15:00.002Z

What a difference a few days make. In my last post I doubted whether or not I would be fit enough to run in the Tokyo Marathon on 26th February 2012. It didn't look good at the start of this week when there was a lot of soreness in my lower leg so I decided not to run on Monday after another enforced day-off on Sunday. I was going to run on Tuesday but the northwest coast was battered by 55mph/90kmh winds, common sense prevailed and I stayed indoors.

This week signalled the start of 4 weeks of hill training. I really thought that this step-up in training would be beyond me. Imagine my surprise, then, when I ran 8 bumpy miles on Wednesday at a decent pace and felt absolutely fine both during and after the run.

I had been in this same position recently where I would run and barely notice the injury immediately after the run then the next day the discomfort was such that I would be unable to run. This week has been different, however. The discomfort has felt different, not as intense. Even after Thursday's unintentional mudfest where I set-off and headed for one of my regular rolling trail routes but there had been so much rain in the northwest recently that there were large areas of standing water and a lot of mud. The leg stood-up well to the challenge and again there were no issues the following day.

Friday produced 1c, a lot of sleet and snow and I was thankful that I was scheduled to run only 5 easy miles. I stupidly set-off without my gloves. About 2 mins into the run I was confronted by a head-on 25mph wind, driving sleet and snow and wished I had stayed home. I think I can safely say that was the coldest I have ever felt during a run.

I had been concerned that I might be losing my endurance base as it was almost 5 weeks since I'd run 13 miles or more, a distance I would normally run 2-3 times every week. Saturday was another very blustery day but it was dry so I headed out for a 10-mile run with the notion that I would run 13 miles on Sunday if possible. Saturday's run included a lot of elevation in the final 7km and again there were no issues. Sunday's run, though, would give me a much better idea of my form and fitness. I ran 13.1 miles with the first half (incl. 6km hills) at av 8:00 min miles and the second half at av 7:30 min miles, with the last mile at 6:59 mi pace. Again, no major issues.

The trigger point work and self-massage is ongoing and the strengthening exercises recommended by Gavin (osteopath) are undoubtedly helping re balance the hips, making me stronger. To summarise, then, it has been a much improved week and whilst I am more optimistic than last week, I still need to complete a 20-mile run and increase the mileage to 55+ this week before making any firm decisions about Tokyo. 50/50.

TM2012 Training (12-18 Dec)
Wed 14 Dec - 13km/8.08mi in 1:03:31 @ 4:53km/7:52mi pace [pm, 7c]
Thurs 15 Dec - muddy trails 13.7km/8.51mi in 1:11:46 @ 5:14km/8:26mi pace [am, 7c very wet]
Fri 16 Dec - 8.05km/5mi in 41:39 @ 5:11km/8:20mi pace [am, 1c heavy sleet/snow]
Sat 17 Dec - 16.11km/10mi in 1:22:44 @ 5:08km/8:15mi pace HR130 [pm, 5c windy]
Sun 18 Dec - 21.11km/13.11mi in 1:41:39 @ 4:49km/7:45mi pace [out at 8:00 mi pace/back @ av 7:30mi pace] HR137 [pm, 5c]

Week [Mon-Fri]: 71.96km/44.71mi

Odds against

2011-12-11T11:22:00.000Z

Greetings. My injury problems had eased, but not to the extent where I was able to run as I would like to. Last week I ran 44 miles but this week I rolled my ankle when my foot slipped off the kerb and there was swelling, three more days off running and only 25 miles. Fortunately, the ankle appears to be fully recovered now.

The calf/posterior tibialis injury is definitely improving but still sore especially if I run on successive days. In short, there is no quality to my workouts as I am unable to plan from one day to the next. For example, I ran on Thursday and the calf area felt great, but during yesterday's run it was not so good. I am due to commence hill training this week but as I write this I am clearly not ready for the intensity that is required during this phase.

Tokyo is just 11 weeks away and I have 8 weeks of training plus 3 weeks taper. 10 miles seems to be the longest I can run presently and my main fear is that I am rapidly losing my endurance base. I am not keen to travel half way round the world to make up the numbers. If I go to Japan I want to attempt a fast time. As it stands, I would say the odds are 70/30 against me making the start line. The one small crumb of comfort is that I haven't yet booked flights and accommodation so I would only be forfeiting the entry fee if I am unable to run.

I'm going to train this week and make a decision next Sunday about whether or not I travel to Japan in February. If I don't travel to Tokyo I'll start to plan for an April marathon in the UK or Ireland.

Slovember

2011-11-27T20:09:00.000Z

Panglao Island

Greetings. November started well and I was well on track to hit my monthly target of 450km/280mi after doing some very good endurance training in the midst of a business trip to the Philippines and one day in Jakarta, Indonesia (4-12 November).

In eight days in Asia in ran 116km/72mi and felt strong on my return to the UK on 12th November. Running in Manila is difficult due to the intense humidity and once the sun had fully risen, it was almost impossible to run so I would wake-up early and run at first light in Rizal Park.

The highlight of the the trip was two days off and I travelled via Cebu to Bohol and Panglao Island and ran on some quiet country roads (see photo, left). I was happy with my fitness when I returned to the UK but all that would soon change when I came down with a very heavy cold on 14th November.

It would take me two full weeks to shake it off but I kept running. November had become Slovember as I didn't want to stress the cardiovascular system. After a week the cold moved into my chest so I was forced to slow down even more and reduce both pace and distance.

athletestreatingathletes.com

If a heavy cold wasn't enough, from 18th November I started to feel some right lower leg discomfort [similar to that experienced earlier this year in my left lower leg] in the soleus/posterior tibialis region. After 2 days it was so uncomfortable that my gait had changed and it would hurt every time I pushed off. A trip to the osteopath for acupuncture gave some temporary relief but it worsened two days later forcing me to cut-short a planned 8-mile run on 25th November. In total I was unable to run on four days last week and could only accumulate 20 miles.

I did some pretty intensive trigger point work on the posterior tibialis muscle over the weekend. The muscle is is located deep to both the soleus and gastroc. It runs down the middle of the back of the lower leg before moving towards the inside of the leg and down the tibia.

I have now determined the key [previously unknown to me] trigger point, which in my case is situated under the foot, as well as working on other key trigger points under the gastroc muscles. The posterior tibialis is so deep lying that it is difficult to reach and uncomfortable to manipulate. Whilst I had correctly identified the problem, I was unaware of the trigger points in the foot, hence why previously I was getting some relief but also why the discomfort would return.

Last week I was concerned that my gait had altered to compensate, so today's fitness test was to run 7 miles (11.27km) with the first 6.27km easy (8:18mi pace) and stepping-on it during the final 5km (7:34 mi pace). There was better rotation today and only a little discomfort (mainly early in the run). Having said that, I had a pain-free run last week but that was followed by Friday's painful run. Unfortunately, there isn't a quick fix but at least I now know that the problem is manageable.

I am confident that I will be soon on top of this injury and that I'll be able to step-up my training and be fully fit when I run in the Tokyo Marathon on 26th February 2012. However, it's important that I am fit enough to commence a planned four-week cycle of hill training on 12th December. At the moment running hills is impossible. If I am not fit by 12th December I will have to reconsider running Tokyo but at the moment I am optimistic that my injury issues are only temporary.

Tokyo next

2011-10-31T15:40:00.004Z

Finally, I know where my next marathon will be. I entered both the Tokyo and Kyoto Marathon lotteries. A couple of weeks back I learned that I had been lucky for a third consecutive year in securing a lottery place for the 2012 Tokyo Marathon. Whilst I am always very happy to run in Tokyo, this year I had hoped to run in the inaugural Kyoto Marathon on 11th March 2012.

Like all other Kyoto Marathon applicants, I received an email this morning advising that its lottery decision had been put back one month to 25/11/2011. As I already have secured a place at Tokyo I have decided to play safe and confirm my entry for the 2012 race in Tokyo on 26th February as today is the final day to pay the entry fee.

Had I gambled on getting a place in the Kyoto lottery, there is always the possibility that I might have been unsuccessful and may have ended up not running in either marathon. Now the decision has been taken, I am very pleased to be returning to Tokyo and that I now have a focus for my training.

Training (24-30 October)
Mon 24 Oct - 10km/6.21mi in 52:07 @ 5:13km/8:23mi pace HR123 [am 14c]
Tues 25 Oct - 25km/15.53mi in 2:05:31 @ 5:01km/8:05mi pace HR131 [pm 13c]
Wed 26 Oct - Nike Running Club (Covent Garden) 7.15km/4.44mi in 42:22 @ 5:56km/9:31mi pace HR118
Thurs 27 Oct - 19.32km/12mi in 1:38:07 @ 5:05km/8:10mi pace HR127 [pm 12c]
Fri 28 Oct - 13km/8.08mi in 1:05:40 @ 5:03km/8:08mi pace HR126
Sat 29 Oct - DNR
Sun 30 Oct - 25km/15.53mi progression in 2:00:54 @ av.4:50km/7:47mi pace [5km split pace: 0-5 5:02(8:06)/6-10 4:56(7:56)/11-15 4:50(7:46)/16-20 4:44(7:37)/21-25 4:40(7:30)] HR135 [pm 15c]

Week [Mon-Sun]: 99.47km/61.82mi
October running total: 426.55km/265.03mi

2011: a review of the racing year

2011-10-26T17:38:00.000+01:00

In this post I want to briefly look back on the 18 events I participated in during 2011 (see table below). I set PBs at 3 existing distances (full and half marathon, 5 miles and also at 5k which I raced for the first time in 2011) but there is slight annoyance that I failed to get anywhere near my 10k PB (40:03) set back in 2008.

The year didn't start fantastically well. I ran a respectable 1:35 in the Watford Half Marathon which is run over a hilly course and followed that in the Tokyo Marathon in February by taking a minute off my 3:31 PB set in Chicago in October 2010. Had I not been injured (tendon tear/soleus) I think I would have run 3:25 in Tokyo but cramping around the site of the injury ruined my race.

click to enlarge

I aggravated the soleus injury in Tokyo to the extent that I was only able to run short distances throughout March. I had some acupuncture treatment in early April which accelerated the healing process and I slowly began to build-up the mileage. It was during this period when I was injured that I had a radical rethink about my training. This also coincided with my meeting Dr Ron Hill MBE, who was visiting the MK parkrun.

I had a really insightful chat with Ron about my training and he gave me some insights into how I might stay fit and improve my race times. Essentially I had been training too fast, too often. I had also been contemplating adopting some of Lydiard's training methods: this was partly a consequence of witnessing how ultra and high mileage runners build endurance through their volume training.

My propensity to pick-up an injury when participating in regular speed work meant that I had to look alternatives to interval training. This, combined with the high volume, is where Ron Hill's insights and comments on my training really made a difference. I would do regular fartleks to compliment Lydiard's long runs where I would run the first half slow and second half at marathon pace or marathon pace minus 10 secs per mile as I got closer to race day.

Ron also thought that I should consider extending my long runs from 20 to 22 or 23 miles. I settled on 36km/22.37 miles.The other key pointer from Ron was that I should enter short distance races (preferably 10k, but 5mi or 5k would suffice if no 10k races were available) 6-3 weeks before taper (this coincides with Lydiard's sharpening/volume speed phase of training).

After building a solid endurance base in preparation for a summer marathon, I started running seven MK parkrun 5k races where I achieved a PB of 19:51. I also ran a couple of 10k races (Bupa London 10,000 and Regent's Park 10k) and posted a couple of decent times in middle of high volume weeks (up to 90 miles) without tapering.

The proof as to whether or not this new approach was working for me would be when I ran half and full marathons. After all this was the point of adopting Lydiard's/Hill's methods. The first test was in June when I ran in the Freckleton Half Marathon (Lancs) and I posted a 1:31 PB on a very windy day. This was 3 minutes quicker than any of my 2010/spring 2011 races and a new 37 second PB beating a 1:32 I ran in September 2009.

click to enlarge

A family bereavement meant I didn't run in the scheduled summer marathon so I returned to more high volume endurance work and 4 weeks of Lydiard-inspired hill work to build leg strength and enhance endurance. By the time August had arrived I was back doing volume speed and fartlek training. At the end of August I ran in the East Manchester 10k and posted 42:10 on a very challenging, hilly course.

The following week I ran in the Hilton Blackpool Half Marathon and took more than 3 minutes off my Freckleton PB. Crucially, I had run a half marathon at controlled effort at 6:46mi pace, something that I was nowhere achieving prior to undertaking the revised training. This, combined with the long runs at MP/MP minus 10 secs per mile, meant I was going to Berlin in a very confident frame of mind.

And so the big day arrived. September 25th 2011. It was a warm Berlin day for a marathon but I ran a strong race including a negative split on the way to recording a 3:16 PB, taking 13 minutes off my previous best set in Tokyo in February. The training had worked.

To round the racing year off I ran in a local 5-mile race where I took 1:25 off my previous best and followed that up by running 1:30 last week in difficult conditions in the Great Birmingham Run, my last race of the season.

I've also improved my Runbritain Handicap from 10 to 7.8. I'm not sure what I make of the Runbritain handicap system. On the one hand it's good to have a tool to measure progress, but on the other it throws up some weird stats: for example, it ranks some very average performances over short distances (e.g. 34:13 at the Perivale 5mi/42:21 Bupa London 10k where I was seriously blocked due to congestion at the start/21:13 parkrun 5k) ahead of a BQ in this year's Berlin Marathon. The ranking also shows what a disastrous year I had in 2010 where I went steadily backwards instead of forwards.

So to summarise, the 2011 racing year has benefited from my revised training and there is potential to improve further. I am not saying I am the finished article, far from it, but the improvements are there for all to see. Whilst I am pleased with my racing in 2011 I am not resting on my laurels. I have a new set of targets (see below) and am presently base-building for a spring marathon - either Tokyo or Kyoto.

Marathon present PB 3:16:53 (target 3:09:XX)
Half Marathon present PB 1:28:51 (target 1:25:XX)
10k present PB 40:03 (target 39:XX)
5k present PB 19:51 (target 18:XX)

Race Report: 2011 Great Birmingham Run

2011-10-23T23:05:00.001+01:00

After a successful autumn's racing with PBs at marathon (3:16), half marathon (1:28) and 5mi (32:12), I traveled to Birmingham to run in what is likely to be my last race of the season: the re branded and improved Great Birmingham Run (formerly the Birmingham Half Marathon).

The race had sold-out field of 15,000 entrants and I must have grabbed one of the final places as I only added this race to my schedule about two weeks ago because my post-Berlin recovery had been so smooth.

The race started in a series of waves. I was in the first (orange) wave behind the elites. The race started on Paradise Circus in the city centre at 10:00am and I had crossed the start line approximately 40 seconds after the gun was fired. Apparently, there were a lot of issues relating to congestion and poor management of the start/finish areas last years but this year's change of management and a revised course meant that today's start was very efficient.

The first mile is a steep downhill as it passes large crowds along Dudley St past New St rail station. When I say steep, I mean it was hard to put the brakes on and my thoughts immediately turned to what damage I might be inflicting to the quads as I recorded a too rapid 5:49 mile split. I also realised that I had better keep a bit in reserve as the course would have to wind back up into the city centre during the latter stages, albeit along a different route.

The next four miles were accumulated along a steady incline which wouldn't have caused too many problems normally, but today's blustery wind (20mph/33mph gusts) was adding to the effort.

As we headed along Pershore Rd, the combination of the incline and wind meant that mile 2 was completed at 6:35 pace (12:24). I was trying to relax and find a groove, but it was difficult. We got a sight of the famous Edgbaston cricket ground to our left when we crossed the junction of Priory Rd/Edgbaston Rd. Shortly afterwards the third mile marker had revealed itself but the pace had slowed to a more realistic 6:53 (19:17).

Still on Pershore Rd, we headed towards Bournville passing through Selly Oak at 4 miles. The nagging wind was taking it's toll but I was still in good shape posting a 6:57 split (26:15). Just past 4 miles we got a sight of the two race leaders - Haile Gebrselassie and Essa Rashed - who were running on the opposite side of the road (approximately 6.4mi) and had already opened-up a sizable lead on the chasing pack.

At around 4.5 miles, the course rose steeply as we headed past the Cadbury factory (on our right) on Bournville Rd. Bizarrely, this seemed to help me find a groove as I recorded a 6:54 split for mile 5 (33:09). Maybe it was the effect of the large crowds that lined the streets in this section of the course.

Still climbing, on reaching Linden Rd in Bournville (5.2mi) the course does a u-turn and heads steadily downhill along Mary Vale Rd. By now we were out of the wind and the welcome respite meant I could conserve energy whilst maintaining a 6:53 pace for mile 6 (40:02).

At just beyond six miles we were back on Pershore Rd where we would continue for the next two miles with the wind behind us. We could now see runners from the white (second wave) who were heading towards Bournville on the opposite side of the road. I running economically in this section of the race and this was reflected in a 6:42 split for mile seven (46:44).

On reaching 8 miles (6:40 split/53:24), we turned right onto Edgbaston Rd and passed the impressive facade of Edbaston cricket ground which was on our left. Shortly afterwards there were some notable inclines as we headed through Cannon Hill Park whilst being cheered by noisy spectators. The mile 9 marker appeared just as we were leaving the park. I recorded a 6:57 split (1:00:21).

As we headed towards the A4540 (Belgrave) ten-mile marker we were running along a downhill section from 9.5 - 10 miles. I still hadn't fully realised what was to follow during the next 2 miles. Mile ten was completed in 6:47 (1:07:08). From here came the most difficult section of the race as we headed up a nagging incline along the Belgrave/Middleway dual carriageway before a left turn took us up a steeper climb as we headed back back into the city centre.

The quads were letting me know that they were not happy and although I was passing many who had been in front of me until now, the pace had dropped significantly. Mile 11 came around in 7:11 (1:14:19). The course continued to climb to 11.5 miles and my legs were screaming for some respite. By the time they were back on a 0.5 downhill section as we headed towards 12 miles my legs failed to respond and I was unable to lift the tempo. As a result, the 7:25 split for mile 12 (1:21:44) was the slowest and most grueling of the race.

Any thoughts of an easy finish were soon dispelled as we negotiated the latest nagging incline. By now, though, I could smell the finish line and my legs were suddenly turning over more quickly as we entered the final 800 yds downhill section taking us to the finish line. Mile 13 was completed in 6:53 but I just missed out on a second sub 1:30 finish as I crossed the finish line in 1:30:07.

I really enjoyed this race and course and the challenges it posed. Because of the windy conditions and the course elevation, in many ways this was perhaps a better performance than my 1:28:51 PB in Blackpool last month. Even the great Haile suffered in the latter stages today so I have to be very satisfied with my days work.

So that brings this year's races to a conclusion. It's been a good one for me. I'll review the year in detail in a future post.

Av Pace: 4:16km/6:52mi
HR158
Wind: 20mph (gusts 33mph)
Position: 405/11,443
Winner (men): Haile Gebrselassie (Ethiopia) 1:01:29
Winner (women): Gemma Steel (Charnwood AC) 1:12:21

Training (17 - 23 Oct)
Mon 17 Oct - DNR [upset stomach]
Tues 18 Oct - 12km/7.46mi in 1:02:50 @ 5:14km/8:26mi pace HR125 [am 10c, wind 36mph/58kmh with 50mph gusts]
Wed 19 Oct - 26km/16.16mi in 2:09:13 @ 4:58/7:59mi pace HR132 [out 5:04km/8:09mi pace/back:4:50km/7:48mi pace/9c, wind 19mph/31kmh ]
Thurs 20 Oct - 11.27km/7mi in 56:56 @ 5:03km/8:07mi pace [pm 9c]
Fri 21 Oct - 16.1km/10mi in 1:22:09 @ 5:06km/8:12mi pace HR120 [am 12c]
Sat 22 Oct - 8.05km/5mi in 43:49 @ 5:27km/8:46mi pace HR115 [am 10c]
Sun 23 Oct - Great Birmingham Run in 1:30:07 @ 4:16km/6:52mi pace HR158 [12c]
Week [Mon-Sun]: 97.74km/60.72mi

Race report: Lytham Green Drive 5mi [32:12 PB]

2011-10-16T20:57:00.001+01:00

In the three weeks since the Berlin marathon I had been running slowly only thinking about recovering properly. My recovery has been very smooth, confirmed by a record low 41 resting heart rate since Thursday. I was already feeling recovered about 10-days ago, to the extent that I thought I would enter a couple more races before the onset of base training for a Spring marathon.

Just over a week ago, I discovered that entry for next week's Great Birmingham Run [21.1km] was still open so I grabbed one of the final places. I realised, though, that there would be no point turning-up expecting to run a decent time as I had only done easy-paced/low HR recovery running since Berlin. What was needed was a short race to get the legs turning over faster.

So the purpose of running in this local Green Drive 5-mile race was to shock the system back into race mode ahead of next Sunday's Great Birmingham Run (21.1km), to beat my previous best time of 33:37 and get under 33 minutes in the process, if possible.

There was a strong field as this was a Lancashire Championship race. It was bright and sunny when I set-off to the race start at 10:00am but by the time the race started at 11:00am it had clouded over creating very good running conditions - 14c with a 12mph SW wind.

runners at the start line

The race starts and finishes on Green Drive, Lytham. The first half mile is along tree-lined Green Drive before turning right onto Salcotes Rd before a left turn (0.7mi) takes runners alongside the A584 Preston Rd/Lytham Rd before a left turn at West End Lane (2.3mi) loops back along country lanes back onto Lytham Rd (3.7mi) via Lodge Lane. From here the route retraces the outward route for the final 1.3mi

I lined-up towards the front of the 350 starters but behind about 50 others as the race set-off along Green Drive. I was running fluently in the early stages but it wasn't until the first mile split (6:12) that I realised I was running a little too fast.

The second mile along Lytham Rd heads towards Freckleton where I ran a strong half marathon back in June 2011. The outward stretch is along a marginal downhill and we had the wind behind us which helped me post a better-than-expected 6:18 for the second mile.

Having turned left at 2.3mi onto West End Lane we started to negotiate some minor bumps as we looped around quiet country lanes via Lodge Lane back onto Lytham Rd. The wind was also against us in places and this pegged the 3rd mile split back to a more realistic 6:34.It's also worth noting that I passed 5k in 19:37, 15 seconds quicker than my best 5k time set in June at MK parkrun.

Once we were back on Lytham Rd we faced a steady incline between 3.5 and 4 miles. On top of this, we were now running into a 12mph headwind. It wasn't too much of a problem after the recent winds experienced on the Fylde Coast, but it was sufficient to ensure that this was the slowest section of the race for me as I recorded a 6:38 split for mile four.

I had forgotten how unpleasant short races of up to 10k can be and as we entered the final mile I was running flat out. By the time we were back at Salcotes Rd (4.3mi) I knew I had put a big dent in my previous 33:37 PB. I managed to increase the tempo as I made my way along the final half mile on Green Drive recording a 6:30 split as I crossed the finish line in 32:12.

The result, then, is a success on all counts: a shock to the system it certainly was, but the intense effort has helped me take 1:25 off my previous best time. An unexpected outcome of today's race is that I ran at exactly 40:00 min 10k pace. I haven't run this fast beyond 5k since 2008. Back then I was only running short distances up to 10k. All of the sudden, that 39:XX 10k is within sight.

In other news, I have been successful in the Tokyo Marathon lottery for a third consecutive year. I'm awaiting the outcome of the Kyoto Marathon lottery (hopefully this week). If successful, I'll run in Kyoto, which is a new marathon on 11th March 2012. If I am unsuccessful in the Kyoto lottery, I'll be very happy to return to Tokyo on February 26th 2012.

On 14th October I passed 2,000 running miles in 2011, having previously beaten my 1773 mile previous best total from 2010 on September 12th. 2011 is turning out to be a very good year for me. There is still room for a lot of improvement and I am never satisfied, but I go to Birmingham next week in a very good frame of mind.

Official time: 32:12
Pace 4:00km/6:26mi
Mile splits: 6:12/6:18/6:34/6:38/6:30
Position: 52/350 starters
AG place: 6/30
Winner: Stuart Stokes (Sale Harriers) 24:09
First woman: Susan Samme (Lytham St. Annes RR) 29:58
Full results from UK Results

Recovery week 3 (10-16 Oct)
Mon 10 Oct - 21km/13.05mi in 1:49:55 5:14km/8:25mi pace HR126 [pm 18c, wind 42kmh/25mph]
Tues 11 Oct - 8.05km/5mi in 41:38 @ 5:10km/8:20mi pace HR121 [pm 21c]
Wed 12 Oct - 11.27km/7mi progression in 54:32 @ 4:50km/7:47 pace [splits:8:19/7:58/8:08/7:55/7:41/7:30/6:52] HR126 [am 14c]
Thurs 13 Oct - 21km/13.05km in 1:45:21 @ 5:01km/8:04mi pace HR127 [pm 14c]
Fri 14 Oct - 12.88km/8mi in 1:02:52 @4:52km/7:51mi pace RHR41/HR123 [am 14c]
Sat 15 Oct - 10km/6.21mi in 47:21 @ 4:44km/7:37mi pace HR127 [am 9c]
Sun 16 Oct Lytham Green Drive 5mi race in 32:12 @ 4:00km/6:26mi pace HR163 [am 14c]

Week [Mon-Sun]: 93.86km/57.95mi

New look, new targets

2011-10-09T23:52:00.002+01:00

Greetings. As you will have noticed, For-the-T-Shirt has morphed into a new entity and URL - One Man Running Club. For-the-T-Shirt was really about the early stages of my running development when collecting race t-shirts was a novelty. Nowadays, though, after 35 plus races my running priorities have changed and whilst I still like collecting some running shirts, if truth be known I don't wear most of those I have collected and the appeal has waned.

As my weekly mileage has gone up and my long runs have become longer and more frequent, I have realised that it is the solitude of running that I crave more than anything. I am the sort of person who doesn't need to be in a team or run in a group and I'm happiest spending hours running on my own in whatever our climate throws at me. Now I know your all thinking 'what a miserable sod' but those that know me will testify that I can be very lively socially, when I am released back into the community and I'm not adverse to occasionally running socially with friends.

Post-Berlin recovery continues to go well with both my legs and cardiovascular system apparently recovered. I'll gently increase the effort this week with a short tempo run midweek and I'm running in a local 5-mile race the Green Drive 5 on Sunday where I hope to put a dent in my present 33:37 PB.

I've also been re-evaluating my targets for the rest of this year and the first half of next year. Berlin has inspired me to raise the bar and aim for a 3:09:XX spring marathon. I'll have a better idea of where that will be in the next two weeks once Tokyo and Kyoto ballot results have been announced.

I'm also going to be ambitious and aim for a 1:25 half marathon. This is a big ask but considering that my 1:28 PB was set during a 76-mile training week, 1:25 is certainly not impossible and is worth a shot.

I set a 10k 40:03 PB back in Oct 2008 when I was running only short distances and hadn't even thought of running a marathon. As I have evolved into an endurance runner, I have lost some speed but the 4 seconds needed to get me under 40 minutes is both irritating and motivating me to go sub-40.

I ran a 19:51 PB at MK parkrun in the summer, again in the midst of high volume training and on a testing course, so I feel a sub-19 finish is not beyond reach.

It goes without saying that to achieve these new targets, I'll need to pay more attention to speed work, but more on how I'll go about this in my next post.

Marathon present PB 3:16:53 (target 3:09:XX)
Half Marathon present PB 1:28:51 (target 1:25:XX)
10k present PB 40:03 (target 39:XX)
5k present PB 19:51 (target 18:XX)

Recovery Week 2 (03 - 09 Oct)
Mon 03 Oct - 14.5km/9mi in 1:15:14 @ 5:11km/8:21mi pace HR126 [am 19c, 42kmh/25mph wind]
Tues 04 Oct - 13km/8.08mi in 1:03:33 @ 4:53km/7:51mi pace HR130 [am 13c, 35kmh/22mph wind]
Wed 05 Oct - 11.27km/7mi in 58:51 @ 5:13km/8:24mi pace HR128 [am 16c, 51kmh/32mph wind]
Thurs 06 Oct - 10k/6.21mi in 54:10 @ 5:25km/8:43mi pace HR122 [am 11c, wind 64kmh/40mph]
Fri 07 Oct - 12.88km/8mi in 1:05:05 @5:03km/8:07mi pace HR129 [am 13c, wind 42kmh/25mph]
Sat 08 Oct - 20km/12.43mi in 1:43:46 @ 5:11km/8:20mi pace HR125 [am 12c]
Sun 09 Oct - 10km/6.21mi in 53:49 @ 5:23km/8:40mi pace HR 120 [pm 16c, wind42kmh/25mph]

Week: [Mon-Sun] - 91.65km/56.96mi

Decisions, decisions

2011-10-02T22:49:00.003+01:00

Greetings. My post-Berlin recovery is going pretty smoothly. I felt better the day after Berlin than after all previous marathons. I didn't run, though, until Thursday but have accumulated 31 easy-paced miles since then. This week will be much the same in terms of keeping the pace easy.

I received the disappointing news last Friday that I didn't get a ballot place at the 2012 London Marathon. I'll have to shave at least two minutes of my Berlin time in order to qualify a good-for-age place (3:14:XX) in 2013. After my improvement in Berlin, this is definitely within reach now.

I've made the decision not to run in the Athens Marathon on November 13th. Instead I'm going to use November and December as base-building months ahead of a [hopefully faster] Spring marathon, most likely to be in Japan at either Tokyo (26/2) or Kyoto (11/3). Again, both are subject to a successful ballot outcome.

Looking further ahead, I've also discovered that my 1:28 half marathon PB in September has earned me guaranteed entry to the NYC marathon. I will have to swallow my pride and pay the whopping $287 entry fee if I want to run in 2012. Last week's 3:16 PB at Berlin means I'm 8 minutes inside the new 3:25 qualification time for my age group at the 2013 Boston Marathon, though this is one race I'll definitely be entering in 2013.

Below are some action shots from the latter stages of the Berlin Marathon.

Recovery Week (26 Sept - 02 Oct)
Mon 26 Sept - recovery
Tues 27 Sept - recovery
Wed 28 Sept - recovery
Thurs 29 Sept [pm 25c] - 12.88km/8mi in 1:08:02 @ 5.17km/8:30mi pace
Fri 30 Sept [am 23c] - 10km/6.21mi in 49:52 @ 5:00km/8:01mi pace HR132
Sat 01 Oct [am 19c] - 17.71km/11.02mi in 1:36:53 @ 5:28km/8:48mi pace HR124
Sun 02 Oct [am 16c] - 10km/6.21mi in 52:49 @ 5:17km/8:29mi pace HR128

Week [Mon-Sun]: 50.62km/31.46mi
Sept total: 384km/189mi

2011 Berlin Marathon report

2011-09-26T11:03:00.003+01:00

I had been kicked by my last four marathon results. After a strong first marathon at Loch Ness (3:36) there had been only a marginal improvement to my race times since then. If my first appearance at Tokyo 2010 (3:57), followed by Cork (3:41) and Chicago (3:31) were a kick in the teeth then Tokyo 2011 (3:30), where I cramped badly, was like having sand kicked in my face. Of course it is ridiculous to suggest that there is anything wrong with any of those four marathons, rather it is a metaphor for my own lack of preparation and attention to detail. I had improved by only six minutes over 2 years and I was beginning to wonder if would ever achieve a breakthrough.

I returned from Tokyo with a tear to a soleus tendon so I was forced to rest, recover and rebuild slowly. During that period I revaluated my training and sought advice from friends and experienced runners. Inspired by Lydiard’s high volume training, I had concerns about undertaking speed work as I am incredibly injury prone when doing interval training.

It was following a chat with Ron Hill in MK in March, where we discussed how I could improve my marathon times whilst avoiding injury that Ron suggested I should run every day but keep the effort easy most days. Rather than do intervals, Ron suggested I think about fartlek and incorporating 10k races and half marathons into my schedule as a way of peaking six to three weeks before a marathon. Crucially, Ron also though that my 20-mile long runs weren’t long enough and he suggested I think about long runs of 22-23 miles (but not if I felt tired).

Thus, armed with a revised plan, I set about training with renewed energy. The signs were good when, during peak volume training, I ran a half marathon PB as I prepared for a 2nd July marathon [Marburg]. Geoff’s passing meant I didn’t run Marburg but I continued building-up towards Berlin. During peak volume training I ran long runs of 22 miles, 300 miles in July and 350 miles in August. I was encouraged by strong race four weeks ago in the East Manchester 10k where I ran 42:10 on a very challenging course. This was followed by a 3 min half marathon PB [1:28] three weeks ago in Blackpool in the middle of peak volume training. The signs were good and I was starting to feel confident about recording an improvement in Berlin.

In previous marathons, I had problems with fuelling which were, I think, contributing to my ‘blowing-up’ in the latter stages. During this training cycle I had been working on getting my fuelling right and was confident that this would help me beyond 20 miles.

My hotel was 10km from the race start but the hotel had laid-on a bus at 7:15am from the hotel to the start area. It was a cool morning, especially in the shade, and I was in no hurry to lose my extra layer. Having dropped my bag at 8:15am, I queued for the portable toilet for a few minutes and after a ‘don’t look down moment’ I made my way to corral D. There was a very good, relaxed atmosphere in the minutes leading-up to the start. At 9:00am prompt, we were off.

Once out of the shade it warmed up quickly. I had set myself an ambitious target of 3:14:XX and planned to maintain even splits [4:37km] and push-on in the latter stages if I was able to. I was feeling a bit sluggish in the early stages, nothing serious, but not quite right. However, I wasn’t unduly worried about this as during a couple of recent 22-mile training runs, I had started out sluggishly and picked-up in the latter stages.

The start was pretty uneventful, but not as slow as I had anticipated with the first km completed at 4:43km pace. I was not entirely comfortable in the early stages so resisted the urge to push too early and when 5km passed in 23:24 (av 4:41km pace) I was only slightly behind pace.

I was not running fluently during the next 5km but I was aware that the heat would count against us in the latter stages so I ensured that I slowed at each drinks station and drank water. There were large, noisy crowds all along the course and the atmosphere was very lively, helped by the many sound systems and live performances along the way. I had lost a bit more time when I passed 10km having run through the Mitte district in 47:04 [23:40 split/4:45km av pace], I was not overly concerned.

The next 5km were much the same as the previous 5km. I still wasn’t feeling great, but I wasn’t feeling bad either, so I continued to run economically. Making sure I took on plenty of water, I ate an energy bar at 12km and recorded a 23:39 split [av 4:44km pace] as I passed 15km in 1:10:43.

The next 5km passed through Neukolln and along Yorckstrasse and there were large crowds at every stage along the route. When we passed 20km in 1:34:04 [23:20 split/av 4:41km pace], I took a second energy bar and was feeling better than at any point in the race to date. I passed halfway in 1:39:06.

Mindful that the really hard work was ahead of us, I kept the pace comfortable whilst passing 25km in 1:57:23 [23:20 split/av 4:41km pace].

Shortly after 25km I realised I was feeling good but that would soon change when we hit 28km and I encountered a very uncomfortable 5 minute period. I took another energy bar at this stage and regained my composure and good feeling from 29km. Despite feeling bad, there was no loss of pace as I passed 30km in 2:20:48 [23:25 split/4:42km av pace].

The noise and crowd support was really helping and suddenly at 31km I felt a sudden but welcome surge in confidence and energy to the extent that I was able to record the fastest split of the race so far as I passed 35km in 2:43:45 [22:57 split/av pace 4:36].

There were a few minor bad patches during the next 5km, but I had found a rhythm and I noticed that I was starting to overtake quite a large number of runners. This gave me confidence and when I passed 40km in 3:06:53 [4:38 split/av pace 4:38km pace] I was able to find another gear and run the final 2.2km, including the last half mile which passes through the Brandenburg Gate, at 4:34km pace, the fastest of the race as I crossed the finish line in 3:16:53, a personal best by 13:17 minutes. I also recorded a negative split: 1st half 1:39:06/2nd half 1:37:47

Whilst it was a warm day, 23c in the latter stages, there was plenty of shade which meant there were no long exposures to direct sunlight and this made a difference. I think the fact that my confidence had been dented having blown-up in the latter stages in each of my previous marathons meant, if anything, I perhaps could have run the first half of the race a little better, but this is only a minor point. This is offset by the fact that I felt worse during the first half and strong finish was reflected in the fastest splits of my race (between 30-42.2km).

Critically, I got my hydration and refuelling just right and always felt in control. On a cooler day I might have got my 3:14:XX target, but I am now very confident that I’ll achieve this sooner rather than later.

So Berlin 2011 is my breakthrough marathon. I dedicate this performance to the memory of Geoff Turner (1942-2011).

Marathon stats
5km 23:24 (4:41) 23:24
10km 23:40 (4:45) 47:04
15km 23:39 (4:44) 1:10:43
20km 23:21 (4:41) 1:34:04
Half 1:39:06
25km 23:20 (4:42) 1:57:23
30km 23:25 (4:42) 2:20:48
35km 22:57 (4:36) 2:43:45
40km 23:08 (4:38) 3:06:53
42.2km 3:16:53 (4:34) 3:16:53

1st half 1:39:06 (4:41km/7:33mi pace)
2nd half: 1:37:47 (4:38km/727mi pace)
Place 2988
Winner [men]: Patrick Makau (Kenya) 2:03:38 (new world record)
Winner [women]: Florence Kiplagat (Kenya) 2:19:44

Berlin Marathon result 3:16:53 PB

2011-09-25T13:09:00.001+01:00

Race report to follow
Negative split: 0-21.1km: 1:39:06/21.1km-42.2km: 1:37:47

Berlin, finally.

2011-09-23T17:54:00.001+01:00

It seems like an age since my last marathon, Tokyo (Feb 27th), but finally marathon number 6 is almost here. I fly to Berlin tomorrow morning ahead of Sunday's marathon. The Berlin training cycle has been like no other with almost 2400km/1500mi run since April, no injuries and few unexpected but welcome PBs along the way. Thanks to everyone for their ongoing support and encouragement over recent months. I'll be doing my best to come home with a big marathon PB. If anyone is interested in following my progress on Sunday, 5km updates will be available via the Berlin Marathon site. My race number is 17359.

with Geoff in Dec 2009

Regular readers will know that my uncle and good friend, Geoff Turner, passed away on July 2nd. It goes without saying that Geoff will be very much in my thoughts as I make my way around the Berlin course. I'm raising money for Cancer Research UK in Geoff's memory. Please think about giving a few pounds if you are able to and help me reach my £500 target.

Tales of the taper. Vol 6. Pt 2. [firing]

2011-09-18T13:47:00.000+01:00

It's been an angst-filled week, until Friday that is. The cold which arrived on Tuesday last week didn't want to shift in a hurry. Last weekend I had developed a cough and was expelling all sorts of rubbish from my chest. The taper demons were in full swing as I entertained thoughts that I might not be fit for Berlin as I was feeling low on energy, weak and lethargic when I ran. There were encouraging signs earlier this week, though, when my RHR suddenly dropped back into its happy zone [43-45BPM].

I listened to advice and kept the effort very easy at the start of this week, although easy is a relative term when it's blowing a gale outside. On Monday we had 39mph/63kmh winds to contend with but I don't mind such conditions so I was out early on Monday morning for 10k at 5:17km/8:30mi pace around Heron's Reach golf course and the Marton Mere nature reserve. I like this route, not least because because there are plenty of bumps to keep it interesting. Despite some strong headwinds in places (behind me in others), the HR averaged 119 and whilst I wasn't feeling fantastic, I got a sense that the antibiotics might be doing their work.

Tuesday's conditions were much the same but slightly less windy [34mph/55kmh] so I headed out on the same route as Monday only this time I ran 10k slightly quicker at 5:02km/8:04mi pace [HR125].

I was at my lowest in the middle of the week. The cold just wasn't shifting and the fact that I had been coughing in the night meant I hadn't slept well for the last few nights. When I woke-up on Wednesday the wind had dropped some more [23mph/37kmh]. I was still not feeling 100% but headed back to Heron's reach and Marton Mere for a third time only this time I increased the distance to 10 miles, but kept the pace easy @ 5:07km/8:13mi pace [HR124].

I felt much the same on Thursday morning but the wind had completely subsided and it was a beautiful, crisp autumn morning [6c] so I ran 8.25mi @ 4:59km/8:01mi pace [HR125] at 7:00am. Having arrived in London around noon I worked until early evening. I suddenly realised at about 7pm that I hadn't coughed for about four hours. Was this the breakthrough I had been waiting for?

I had an epic, unbroken sleep on Thursday night and had to prize myself out of bed on Friday morning. I was so relaxed that my RHR was 43 but I didn't run until the late afternoon. I also noticed that I was feeling much better. The weather was also smiling on me, 20c, as I made my way around a 7mi loop on both sides of the Thames between Southwark and Vauxhall bridges. I was running very easily @ 4:48km/7:42mi overall pace but I also wanted to turn the legs over a bit more quickly so I ran 5 of the 7 miles @ 4:35km/7:25mi pace. The HR averaged 134 for this run.

After working in London on Saturday, I arrived back in the northwest on Saturday evening and there was only time for a 5k @ 4:43km/7:35mi pace [HR132]. On Sunday the plan called for an easy 90 mins but I did incorporate some decent elevation into the final 3 miles. I maintained an even 4:53km/7:51mi pace and felt very relaxed throughout [HR132].

This week's training will be very easy [30mins-30mins-90mins-day off-5k-day off-race].

On 12th September I passed my 2010 total [2855km/1773mi] with more than 3.5 months left in 2011. I will need to revise my 2000mi target for 2011. I don't know if that says more about what I am doing right this year, or what I was doing wrong last. Hindsight is always a wonderful thing.

So, it's a week until Berlin and as if by magic I am now starting to look forward to this race. About 3 months ago, my 3:14:XX Berlin target time might have seemed a bit ambitious but my recent high volume training and 1:28:51 half marathon PB suggests I am on track, especially now that this cold appears to be behind me.

I am so excited about this trip to Germany. I arrive on Saturday afternoon and will spend 3 night in Berlin. What's more, the great Champion's League fixture fairy has granted City an away fixture at Bayern Munich on Tuesday 27th September. I have managed to secure a ticket so will travel by train from Berlin to Munich on Tuesday morning, and then home in the early hours of Wednesday, also by train and on Eurostar. Oh, and it's Oktoberfest in Munich. Just sayin'.

Taper Week 2
Mon 12 Sept [am 15c, very windy 39mph/63kmh] - 10km/6.21mi in 52:50 @ 5:17km/8:30mi pace RHR43/HR119
Tues 13 Sept [am 14c, very windy 34mph/55kmh] - 10km/6.21mi in 50:19 @ 5:02km/8:04mi pace RHR44/HR125
Wed 14 Sept [am 14c, windy 23mph/37kmh] - 16.1km/10mi in 1:22:19 @5:07km/8:13mi pace RHR44/HR124
Thurs 15 Sept [am 6c] - 8.25km/5.12mi in 41:08 @ 4:59km/8:01mi pace HR 125
Fri 16 Sept [pm 20c] - 11.3km/7.02mi in 54:12 @4:48km/7:42mi pace [incl. 5mi @ 4:35km/7:25mi pace] HR134
Sat 17 Sept [pm 16c] - 5km/3.11mi in 23:40 @ 4:43km/7:35mi pace HR130
Sun 18 Sept [am 16c] - 18.45km/11.46mi in 1:30:00 @ 4:53km/7:51mi pace HR132

Week [Mon-Sun]: 79.1km/49.15mi

Tales of the taper. Vol 6. Pt 1. [Berlin]

2011-09-12T19:31:00.006+01:00

With marathon number six [Berlin] just 13 days away, I should be talking about fine tuning and sharpening but instead taper week 1 was defined by a developing cold, cough and chest infection.

I felt good when I woke-up the morning after last week's half marathon. My Resting Heart Rate (RHR) was very happy at 45BPM and a 119HR during a regulation recovery run on a windy Monday morning suggested I had not over exerted myself whilst setting a new half marathon PB last Sunday.

The good feeling changed on Tuesday. I wouldn't say I felt ill, but I didn't feel right during a fairly easy-paced run around Regent's Park. The HR seemed to be peaking a bit higher than I would have liked, but I put this down to me working harder than usual due to it being a very wet and windy day in London. I figured a day off wouldn't do any harm on Wednesday.

My RHR was elevated to between 49-51 from the middle of the week onwards. I ran easily on Thursday and Friday but I was still not feeling 100% and by Friday I had developed a sore throat and a cough which was starting to move into my chest. Luckily I got an emergency appointment with the Doctor who gave me a prescription for antibiotics on Friday evening.

I went through the motions during Saturday's 10 miler but I noticed that the HR was peaking at 151 where it normally peaks at 135. With 41 miles in the bank, I decided to rest on Sunday.

When I woke-up this morning my RHR was much better, 43, and the HR was 119 during a very easy 10k run. It's too early to say that I am getting over this but I am hopeful that the antibiotics will soon start to do their work and I'll be 100% by the end of this week.

On a positive note - I agree with others that if I am to have a cold, it's better to have it now rather than later this week or next week. At least there is a chance for the body to fight it and recover. Meanwhile I am going to keep the runs short and the pace easy until there is an improvement.

Mon 05 Sept [pm 15c, wind 28mph/45kmh] - 12km/7.46mi in 1:07:21 @ 5:37km/9.01mi pace RHR45/HR119
Tues 06 Sept [pm 15c, heavy rain and windy] - 12.2km/7.58mi in 1:02:08 @ 5:06km/8:11mi pace HR127
Wed 07 Sept - sick
Thurs 08 Sept [am 14c] - 11.5km/7.14mi in 58:42 @ 5:06km/8:11mi pace HR127
Fri 09 Sept [pm 17c] - 15km/9.32mi in 1:14:24 @ 4:58km/7:58mi pace HR127
Sat 10 Sept [am 19c] - 16.1km/10mi in 1:25:38 @ 5:19km/8:33mi HR128
Sun 11 Sept - DNR

Week [Mon-Sun]: 66.8km/41.51mi

Race Report - Hilton Blackpool Half Marathon 1:28:51 PB

2011-09-04T18:29:00.000+01:00

I don't know if it was the bright sunshine, but I woke this morning feeling optimistic. There was good reason too - my recent training has been very good both in terms of volume and a happy HR. In my last half back in June, I ran a 1:31:57 PB on a windy day and on a tougher course than todays. I had a strong suspicion that there might be a fast time in my legs. Taper had taken the form of no days off, although I did cut back the volume to two 10k runs (@7:31mi pace) on Friday, and (@8:06mi pace) on Saturday.

After last week's grueling East Manchester 10k, I was looking forward to testing myself on a flat course, especially one that I regularly train on and know well. I jogged the 3km to the start and after picking-up my race number I made my way to the start/finish line which was on the Middle Walk in front of the Hilton Hotel. It was a beautiful morning, 17c/64f with a light southerly breeze.

The race organisers didn't provide chip timing so I made my way to the front and chatted with some of the other runners. The race started on-time at 10:00am and more than 500 runners headed south for 0.8mi towards North Pier before doubling back and heading north on the lower walk for the next mile. On reaching Gynn Square at 1.7miles, the course climbed onto the cliffs for the next 2.4 miles. This was most difficult part of the course although compared with last week these were minor elevations.

At 4.1 miles (Anchorsholme) we doubled-back along the Lower Walk and headed back along a flat section towards Gynn Square where, at 6.6mi, we climbed back up onto the cliffs and headed back towards Anchorsholme for a second time. From Anchorsholme (9mi) the course is flat as it heads back to North Pier via the Lower Walk to North Pier (12.3mi) where the course climbs back onto the Middle Walk for the last half mile towards the finish line.

I went out at suicide pace - 6:08 for the first mile - but the climb at Gynn Square moderated my pace and the second mile was a much more realistic 6:44. By now the race had settled down and unbeknown to the others, I was in a race with a group of five runners - four men and one woman - spread out in a line over approximately 150m. I was nearest to the female runner and we would alternate positions with me making-up ground on any climbs.

I was running at a controlled, hard effort and when mile 3 passed in 6:46 [5k in 20:20] and I was feeling strong and running economically despite the bumps. Mile 4 had passed in 6:42 by the time we reached Anchorsholme for the first time but when we turned and headed back south along the lower walk, the breeze was pleasantly cooling but would push me back approximately 5-10 secs-a-minute at the same average HR. I wasn't overly concerned about this as I had a bit of time in the bank and I felt I had another gear if needed. I recorded 6:48 for mile 5 and 6:56 for mile 6. I was saving myself at this stage.

10k passed in 41:34 [21:13 5k split] and by now we were back on the Cliffs heading north again. A runner from Lytham surged past me at this point but let him go as I was happy with where I was and still running efficiently. I recorded a 7:02 split for mile 7 but from now on the course was basically flat and the main concern was the four runners I was bunched with.

With the breeze behind me, I was under target pace, registering a 6:47 split for mile 8 and 6:40 for mile 9. 15k came around in 1:02:53 [21:19 5k split]. At approximately mile 8 I surged on an incline and passed the female runner. I wouldn't see her again until after the race.

We were back at Anchorsholme at 9 miles and heading south back towards the North Pier. From here it was flat for the next 3.5 miles, but we were running into the breeze. I was feeling fine at this point and happy to let the pace drop a little and save energy for a final surge when I would raise the tempo.

Miles 10 and 11 were both completed in 7:00 mins. Once we back at Gynn Square, instead of climbing onto the Cliffs we carried-on along the Lower Walk towards the North Pier. Once mile 12 had been completed in 7:03 (the slowest of the race), I found another gear and reeled in two of the men who had been in front of me throughout the race.

at 19km

With many runners appearing to be affected by the rising temperature, I was feeling good as I increased the tempo at 12.5 miles there was an incline taking us back to the Middle walk and it was here that I passed the last of the runners I had been behind since the start. I reached 20k in 1:24:41 [21:47]. Mile 13 was completed in 6:46 and I got my head down and sprinted for the finish line. The only minor irritation was when an unknown runner crept up on me and by the time I realised he was there, there were 30m to go and he had the momentum and pipped me at the finish line.

Any minor irritation was soon forgotten when I stopped my Garmin at 1:29, later to be confirmed as 1:28:51 - a personal best eclipsing my previous best by 3 minutes and 6 seconds. I couldn't have asked for any more than this at the end of peak volume marathon training and as I head into the taper period.

Official time: 1:28:51
Pace: 4:12km/6:46mi
27th place/MV45 1st place
HR158
Winner: Duncan Anderson (unattached) 1:16:15
First woman: Hayley Kuter (Salford Harriers) 1:19:56 (3rd overall)
Official results

5k splits: 5k 20:20 (20:20)/10k 41:34 (21:13)/15k 1:02:53 (21:19)/20k 1:24:41 (21:47)/21.1k 1:28:51 (4:10)
Mile splits: 1-6:08/2-6:44/3-6:46/4-6:42/5-6:48/6-6:56/7-7:02/8-6:47/9-6:40/10-7:00/11-7:00/12-7:03/13-6:46/0.1-6:29

Thurs 01 Sept [am 15c] - 13km/8.08mi in 1:12:00 @ 5:32km/8:54mi pace HR119
Fri 02 Sept [am 18c] - 10km/6.21mi in 46:49 @ 4:41km/7:31mi pace HR133
Sat 03 Sept [am 16c] - 10km/6.21mi in 50:21 @ 5:02km/8:06mi pace HR124
Sun 04 Sept [am 17c] - Hilton Blackpool Half Marathon in 1:28:51 @ 4:12km/6:46mi pace HR 158 plus 3km warm-up
Week [Mon-Sun]: 122.2km/75.93mi
Sept: 57.1km/35.48mi

August bonanza

2011-08-31T21:00:00.006+01:00

Today's 36km run along the Thames Path means that I've accumulated a running total of 565.7km/351.51 in August, easily a record for me. In this the last high volume week of the Berlin training cycle I'm amazed at how my body has stood-up to the increased volume. I ran on all but one day in August. Next week I start a 3-week taper.

I am also realistic, though, and I realise that impressive monthly totals are meaningless unless I achieve an overdue breakthrough in Berlin. I remain quietly optimistic.

The next 3 days will be very easy days in the form of 13km-10km-8km ahead of Sunday's Hilton Blackpool Half Marathon where I'm gunning for a PB, although as the race is on Blackpool promenade the wind may well be a key determining factor as to whether or not I achieve my target.

Mon 29 Aug [am 13c windy/rain] - 16.1km/10mi in 1:22:54 @ 5:08km/8:17mi pace HR128
Tues 30 Aug [pm 18c] - 13km/8.08mi in 1:02:04 @ 4.46km/7:39mi pace HR134
Wed 31 Aug [am 14c] - 36km/22.37mi in 2:56:36 @ 4:54km/7:53mi pace HR136

East Manchester 10k Legacy Event race report

2011-08-28T20:50:00.017+01:00

The purpose of entering today's inaugural East Manchester 10k Legacy Event was to jolt the system back into race mode in advance of the Berlin Marathon which is now just 4 weeks away on 25th September. The event starts and finishes across the road from Eastlands in Phillips Park, passing through Clayton Vale Local Nature Reserve, an area of reclaimed urban countryside. On a blustery day, I jogged the 2.5km to the race start, arriving at 9:40am ahead of a 10:00 start.

East MCR 10k course profile

The heavens opened in the form of a brief, heavy shower at 9:45 but that did little to dampen the enthusiasm of the race organisers or the 144 starters. Being a small event, there was no chip timing but to the credit of the organisers they made sure that faster men and women got away in front of the pack.

The first km rises briefly before a 400m downhill lulls runners into a false sense of security and a fast first split, 3:44 in my case. I was running very efficiently at this point still unaware of what was was ahead of us.

We were soon to find out as the next 1.5km involved two significant climbs as the course meandered through Phillips Park on a series of paths and trails, some of which had a covering of moss in places and were a little slippery. A combination of having a lot of miles in my legs and the up/down repetitions meant that my quads were on fire and I briefly wished I was elsewhere as the effort took its toll resulting in a 4:20 split for the 2nd km and a marginally better 4:11 for the 3rd km. I did get a slight lift, though, at 3km where I got past three of a group of five runners that I had been tailing since the start.

By now we were amongst the wooded slopes of Clayton Vale where after a few more bumps we reached a steep set of downhill steps to negotiate between 3.5km and 4km. When I say steep, I mean it was virtually impossible to run freely on the small steps so there was no option but to drop the pace and forget how many seconds were lost in the process. Thus, the 4th km passed in 4:29.

The course was certainly challenging but the many course marshals did their best to lift our spirits. The next km was relatively straightforward, or so it seemed after the previous 4km, and I was able to post a decent 4:09 split for the fifth km and 21mins at the midway point.

If the previous 5km were hard then the next km was strength-sapping owing to two short but very steep inclines [and one downhill section] including two sets of steps that would severely test the legs and leave the quads either dead or burning, or both in my case, resulting in the slowest split of the race, 4:42. I did, however, manage to get past another of the group of five that had been ahead of me.

The next km was downhill, but the effects of the previous km meant I was half way through the present one before my legs responded and was able to register a 4:11 split for km 7. The quads were not happy but despite this I was starting to enjoy myself.

Next it was back to regulation bumps as we headed back into Phillips Park and as my legs suddenly returned I was able to lift the tempo and record a 4:05 split for km 8. The next km was a net downhill and I recorded a 4:00 split as we headed to the final km and another nagging climb over the next 500m. Despite this, I sensed the finish line and pushed hard as I recorded a 4:09 final split on the way to a 42:10 finish.

Whilst this is a hard race, people shouldn't be put-off entering in the future as the scenery definitely makes participating worth the effort. This race is one of eight in the northwest that form part of the Legacy Event Series. The event certainly has an organic feel to it and is very well organised and marshaled.

I came for a tough workout and to jolt the system back into race mode and I certainly achieved both of those targets today. I was more surprised to learn that I had finished in 8th position overall and placed first in the MV45 category. This is way beyond my expectations in the middle of high volume marathon training.

In terms of the overall picture, I have run 500km/311mi so far in August and today's result has really boosted my confidence as I approach the final high-volume training week ahead of Berlin taper.

East Manchester 10k Legacy Event
Overall position 8th/144
M45 1st place
Splits: 3:44/4:20/4:11/4:29/4:09/4:42/4:11/4:05/4:00/4:09
Elevation gain: 181m/593ft
Av HR: 161
http://ukresults.net/2011/eman10k.html

Week 22-28 August
Mon 22 Aug [am 18c] - recovery 13.5km/8.39mi in 1:13:44 @ 5:28km/8:39mi pace
Tues 23 Aug [am 16c] - 36km/22.37mi in 2:59:46 @ 4:59km/8:02mi pace
Wed 24 Aug [am 15c] - recovery 10k/6.22mi in 54:00 @ 5:24km/8:41mi pace RHR44/HR122
Thurs 25 Aug [am 17c] - 21.5km/13.36mi in 1:45:42 @ 4:55km/7:54mi pace HR138
Fri 26 Aug [pm 15c] - 8.05km/5mi in 37:28 @ 4:39km/7:29mi pace HR136
Sat 27 Aug [am 14c] - 8.05km/5mi in 41:10 @ 5:07km/8:13mi pace HR124
Sun 28 Aug [am 14c] - East Manchester 10k in 42:10 @ 4:13km/6:47mi pace HR161 plus 5km warm-up/cool-down

Week [Mon-Fri]: 112.1km/69.65mi
August-to-date: 500.60km/311.06mi

In completely new territory

2011-08-21T19:17:00.005+01:00

I'm at the end of what is undoubtedly the toughest training week I have ever encountered. This week I achieved peak volume (145km/90mi) in this training cycle whilst also increasing the intensity to new levels. I'm in completely new territory.

The week started with a 13.5km (8.39mi) run at recovery pace. After traveling to London on Tuesday morning, after work I headed from central London to the open spaces of Hampstead Heath where I ran several laps that involved significant elevation. From the Heath I headed to Regent's Park via laps of Primrose Hill. At the end of the run I had accumulated 717m/2352ft of elevation whilst maintaining a 4:56mi/7:56mi pace.

A busy day on Wednesday meant I had to run at 7:00am so I headed to Regent's Park for a gentle recovery run on very tired legs. I was back on the road at 7:00am on Thursday but this time with fresh legs as I upped the tempo during 15km @ 4:38km/7:27mi pace.

Friday called for high volume again, this time with a negative split during a 17mi run [0-10mi in 1:18:55 @ 4:54km/7:53mi pace / 11-17mi in 53:30 @ 4:44km/7:38mi pace]. Although my legs are feeling the effects of the high volume, I felt I had another gear in the latter stages of this run.

I drank a ridiculous amount of beer on Friday during and after watching day three of the Lancashire v Worcestershire County Championship match. Needless to say that Saturday morning's 10k recovery run was neither pretty nor pleasant.

This morning called for intensity so I ran 20mi in 2:34:40 @ 4:48km/7:43mi pace [1-10mi@7:46 pace/11-20mi@7:42 pace]. Considering I had run 70mi this week before setting-off, I was amazed that my legs handled this relatively well. Of course, the latter stages were hard work, but this run on the back of a difficult week, has filled me with renewed confidence that I can achieve my 3:14:XX target time in Berlin,

Berlin is T-minus 5 weeks. Without doubt, this is the hardest training I have ever done, but my body is responding well to each new challenge. From now on there will be lower weekly volume as I resume racing next Sunday (in the East Manchester 10k), followed by a half marathon the week after and a 5 km to round off the heavy stuff.

15-21 August
Mon 15 Aug [am 15c] - recovery 13.5km/8.39mi in 1:16:18 @ 5:39km/9:05mi pace
Tues 16 Aug [pm 21c] - 32.2km/20mi in 2:38:51 @ 4:56km/7:56mi pace [elevation gain 717m/2352ft]
Wed 17 Aug [am 16c] - recovery 11.27mi/7mi in 1:02:21 @ 5:32km/8:54mi pace
Thurs 18 Aug [am 15c] - tempo 15km in 1:09:33 @ 4:38km/7:27mi pace plus 1.61km/1mi cool down
Fri 19 Aug [am 15c] - 27.37km/17mi in 2:12:30 @ 4:50km/7:47mi pace [0-10mi in 1:18:55 @ 4:54km/7:53mi pace / 11-17mi in 53:30 @ 4:44km/7:38mi pace] plus 1km cool down
Sat 20 Aug [am 16c] - recovery 10km/6.22mi in 56:15 @ 5:37km/9:02mi pace
Sun 21 Aug [am 15c] - 32.2km/20mi in 2:34:40 @ 4:48km/7:43mi pace [1-10mi@7:46 pace/11-20mi@7:42 pace] plus 1km cool down

Week: 145.15km/90.2mi
August: 388.5km/241.11mi

Pushing-on

2011-08-14T19:07:00.004+01:00

Greetings. So, I left Milton Keynes at the end of July and I'm now dividing my time between the northwest and London. In terms of running, I have continued where I left off in July by posting 151mi/243km in the first two weeks of August. After a long aerobic phase followed by a 4 week transition [hills] phase, the plan in August is to start to increase the tempo and intensity ahead of three races, the first of which is on 28th August (10k).

At the end of July and the start of August there was a bit of tenderness around my ankles and Achilles. I wasn't sure if this was a result of the hill sets, the increase in mileage [from approx 55 weekly miles in April, May and June, to 70+ in July] or both. The good news news is that my legs seem to have adapted and I have not had any problems for the last 10 days. The hard/easy rotation seems to be suiting me.

The highlight of 1st - 7th August was back-to-back long runs of 30km on Tuesday followed by 25km on Tuesday. I ran a steady 7:53mi pace during the 30km but the plan called for a faster second half during the next day's 25km run. I went out at an easy 8:17mi pace and 7:54mi pace for the second half. I was very surprised next morning when there was only a little bit of fatigue in my legs. There was an enforced day off on Friday as a result of a house move but I still accumulated a decent weekly total 117km/71mi

I've lifted the effort another notch this week. The first half of the week was all about the wind. Monday's 25km was hard work, even maintaining a relatively easy 7:57mi pace as I battled 30mph winds on the promenade in Blackpool. The the effort felt more like a tempo run than moderate effort. After Tuesday's recovery run, I planned a tempo run on Wednesday.

The wind had worsened by the middle of the week and I considered postponing the tempo session when I saw that I would have to confront 39mph/63kmh winds and torrential rain. Undeterred, I took on the conditions and completed a brutal 10mi tempo cross country session. The effort felt more like a hard 13.1 race as I recorded the following splits: 8:17/8:05/7:45/7:51/7:55/7:39/7:15/7:29/7:21/6:41/HR138.

After a 20km run in Hyde Park on Thursday, I ran an easy 10km on Friday morning. I unexpectedly finished work early so I was out again in the evening for another 10km progression (1-6 miles): 8:22/8:02/7:52/7:44/7:15/6:54 pace/HR139.

On Saturday I ran a regulation 8-miles, again in Hyde Park, before heading back north for the weekend. Today called for a 25km run to take me past 80mi in a week for the first time. Despite the high mileage, I was comfortable throughout as I maintained 7:53 pace. The other major observation this week is that my HR continues to be in a very good place [range Av HR118-139 for pace range 6:41 - 8:48 mi].

Going forward, the plan this week is to maintain high mileage including one run of 22mi and at least one tempo run. Berlin is just 6 weeks away. Right now I am feeling in tip-top condition and I am looking forward to testing my fitness and preparations in three upcoming races [10k, 13.1, 5k], the first of which is on 28th August.

1-7 August
Mon 01 Aug [pm 24c] - recovery 10km/6.21mi in 57 :24 @5:44km/9:14mi pace [0-15km@8:00mi pace / 16-30km@7:47mi pace]
Tues 02 Aug [am 22c] - 30km/18.64mi in 2:27:09 @ 4:54km/7:53mi pace plus 1km cool down
Wed 03 Aug [am 22c/90%] - 25km/15.53mi in 2:05:26 @ 5:01km/8:04mi pace [0-12.5km@8:17mi pace / 12.5-25km@7:54mi pace]
Thurs 04 Aug [17c rain] - recovery 11.27km/7mi in 1:01:40 @ 5:28km/8:48mi pace
Fri 07 Aug - moving house
Sat 06 Aug [14c] - 21km/13.05mi in 1:51:43 @ 5:19km/8:33mi pace
Sun 07 Aug [14c windy] - 16.1km/10mi in 1:19:03 @ 4:54km/7:53mi pace

Week 117.34km/71.05mi

8-14 August
Mon 08 Aug [am 15c very windy] - 25km/15.53mi in 2:03:58 @ 4:57km/7:57mi pace HR139
Tues 09 Aug [am 14c] - recovery 10km/6.21mi in 56:25 @ 5:38km/9:03mi HR122
Wed 10 Aug [am 16c/wind 39mph/63kmh] - 16.1km/10mi in 1:16:33 @ 4:45km/7:38mi HR138
Thurs 11 Aug [pm 22c] - 20km/12.43mi in 1:40:11 @ 5:01km/8:03mi pace HR136
Fri 12 Aug [am 18c] - run 1 10km recovery in 54:18 @ 5.26km/8:44mi pace HR118
Fri 12 Aug [pm 20c] - run 2 10km progression in 47:53 @ 4.47km/7:42mi pace HR139
Sat 13 Aug [am 18c] - 12.88km/8mi in 1:05:00 @ 5:02km/8:07mi pace
Sun 14 Aug [am 18c] - 25km/15.53mi in 2:03:40 @ 4:57km/7:57mi pace HR134

Week 128.98km/80.14mi

To the next phase

2011-07-31T20:41:00.001+01:00

July has been and gone and it's been a bumper training month for me. I recorded a record weekly total last week - 124km/77mi - and today's 27.5km/17-miler has taken me beyond 300mi/483km in a month for the first time, beating my previous highest monthly total of 379km/235mi set in May this year.

I've run on each of the last 24 days and missed running on only 2 days in July. I'm still not totally believing that my body is handling the increased monthly totals as previously, when I ran too fast too often, 55 miles a week was definitely my upper limit, as any higher would almost certainly result in injury and down time.

The difference in this training cycle is the recovery running and easy-paced runs which are sandwiched in-between the harder days. Last week's training was really enjoyable, not least because of this week's higher temperatures. My body seems to respond well when it's warm and humid.

I allowed myself to increase the effort this week. As described last week, my HR is in a very good place at the moment. I have been happily running at 7:40mi pace at under HR140. This week I wanted to push myself a little harder so I allowed myself one seven-mile tempo run at approx HR150 and one 17-mile run at HR145.

Friday's 7mi tempo run in 50:28 @ 4:28km/7:12mi pace was run at a controlled effort and I always felt like I had another gear. The HR150 was possibly a couple of beats-a-minute higher than I would have wanted, but this I think, is because I may have set-off feeling slightly dehydrated and I didn't take any water with me. Notwithstanding the minor HR issue, this was a good test. There was good news next morning because when I checked my RHR and I got a 44 reading for the first time, I knew everything was in good order. It has remained there since.

It was very warm and sunny [20c] when I set-off for today's 27.5km/17-miler in 2:12:18 @ 4:49km/7:43mi pace. The HR144 was very slightly elevated today but that should have been expected given the temperature, humidity and bumps [192m/642ft], which were mostly in the first 7km and, critically, in the last 10km. I went out [8.5mi] at 7:51mi pace and back at 7:40mi pace.

Today brings an end to the intensive hills [transition] phase of this training cycle. From now on the main focus is on building anaerobic capacity. I am feeling strong and confident enough to do some interval work, though this will be based on my perceived effort rather than a prescribed formula. I also need to be careful to make sure that I am fully recovered before the next hard workout. In the past intervals have resulted in injury. This is because I would run fast, and then run fast again next day. Idiot.

So, all things considered, I am in a very good place at the moment. The present training regime suits me and I am enjoying my running.

Finally, I am leaving Milton Keynes this week and will be back in the northwest for a few weeks while I decide my next move. My work only requires me to be in London 2 days-a-week and I haven't yet decided whether I'll base myself in the northwest, commuting to London 2 days-a-week, or whether I'll head back to London full-time. Meanwhile, the footy season is almost upon us, so I am not in any hurry to make a decision.

I hope everyone is enjoying their summer.

Week 25-31 July
Mon 25 July [am 17c] - 24.15km/15mi in 2:03:55 @ 5:08km/8:14mi pace. HR135.
Tues 26 July [am 13c] - recovery 9km/5.59mi in 50:17 @ 5:35km/8:58mi pace
Wed 27 July [pm 18c] - 16.1km/10mi in 1:18:05 @ 4:51km/7:48mi pace HR134
Thurs 28 July [pm 25c] - 20km/12.43mi in 1:44:26 @5:13km/8:23mi pace HR134
Fri 29 July [am 14c] - tempo 11.27km/7mi in 50:28 @ 4:28km/7:12mi pace HR150 plus 1km cool down
Sat 30 July [am 13c] - recovery 13km/8.08mi @ 5:28km/8:47mi pace RHR44/HR127
Sun 31 July [am 20c] - 27.5km/17.07mi in 2:12:18 @ 4:49km/7:43mi pace HR144 [elevation gain 192m/630ft]
Week [Mon-Sun]: 122.02km/75.82mi
July: 482.87km/300.04mi

Step change

2011-07-24T20:36:00.003+01:00

It's 9 weeks until Berlin and my recent training continues to deliver some very encouraging signs. I'm still incorporating plenty of elevation into my training and am gradually increasing the pace of my runs. Last week I wrote that my average HR was in a good place: under 140 for long runs with plenty of elevation gain at approx 8 min miles; and 145 at 7:40 pace on the flat.

My hard-easy/hard-hard-easy training is delivering some pretty impressive benefits. Not only have I run on each of the last 17 days, but this week there seems to have been a step change in my fitness with my average HR even lower than recent weeks. On Monday, during the second half of a 20km run, I noticed that the HR was barely pushing 140bpm at 7:48mi pace.

After recording a 129HR for Tuesday's 7-miler at 8:26mi pace, I figured Wednesday's 20-miler would give me a more accurate picture of where my fitness is presently. I planned Wednesday's route so that there would be plenty of elevation in the latter stages and despite almost a 300m/1000ft of elevation the HR was again very happy at average 140 over 20 miles with the final 10 miles at 8:00mi pace.

After Thursday's easy 10k recovery run, the plan on Friday was to run 10 miles, including 7 miles up to 85% HR[150bpm]. After a 2mi warm-up I ran 7mi in 52:44 @ 7:32mi/4:40km pace Av HR145. I felt very comfortable at this pace but kept the effort relatively easy.

I traveled to Blackpool early on Saturday and ran 25km/15.53mi in the afternoon. It was a windy day an I ran the first half at 8:13mi pace but stepped up the effort during the second half (8:00min miles). Again the HR reading was better than expected - average 138. I finished off a very good week by running 9km at 9:05mi pace (HR121).

This week's running has produced a record high - 124km/77mi - and with a week left in July I'm only 9 miles short of my previous best monthly total - 379km/235mi - set in May this year.

With such good fitness levels the temptation is to race and attempt to post some personal bests, but I am also mindful of peaking too soon ahead of Berlin. The plan now is another week of running with plenty of hill sets. Thereafter I'll start to work on the pace of my runs via long tempos and fartleks.

I have races scheduled from the end of August, though I might think about sneaking in a couple of parkrun 5k races from mid-August:

Sun 28.8.11 - East Manchester 10k Legacy Event
Sun 04.9.11 - Hilton Blackpool Half Marathon
Sun 11.9.11 - Blackpool, Wyre and Fylde AC Autumn 5k Road Race
Sun 25.9.11 - Berlin Marathon

Mon 18 Jul [15c very windy] - 20km/12.43mi in 1:39:27 @ 4:58km/8:00mi pace [1-10k @5:05/8:11mi pace, 11-20k @ 4:51km/7:48mi pace] plus 1km cool down HR139
Tues 19 July [17c heavy showers] - 11.27km/7mi in 59:04 @ 5:15km/8:26mi pace HR129
Wed 20 July [15c] - 32.2km/20mi in 2:42:24 @ 05:03km/8:05mi pace HR140 [elevation gain 287m/941ft]
Thurs 21 July [12c] - 10k/6.21mi recovery in 56:45 @ 5:40km/9:08mi pace HR123
Fri 22 July [10c] - 16.1km/10mi in 1:17:10 (4:47km/7:42mi pace) HR143
Sat 23 July [17c windy] - 25km/15.53mi in 2:06:00 @ 5:02km/8:05mi pace HR138
Sun 24 July [15c] - 9km/5.59mi recovery in 50:55 @ 5:39km/9:05mi pace HR121
Week [Mon - Sun]: 124.57km/77.39mi
Month-to-date: 360.85km/224.21mi

I have a plan

2011-07-17T15:24:00.002+01:00

Greetings and thanks for some really useful advice following my request regarding how I should approach my training leading up to Berlin. I made the decision early last week to withdraw from the NSPCC half marathon. I was going to treat myself to a 5k at parkrun yesterday, but I decided instead to keep my eyes on the main event in 2011 - the Berlin Marathon on 25th September where I am targeting a 3:15 finish.

In terms of training going forward - these are slightly unusual circumstances, having not run in my scheduled July marathon I am making an assumption that I have sufficient base building miles in my legs. Thus, the last two weeks and the next two weeks are transition phase (between base building and peaking). That means I'm seeking out routes that contain plenty of incline (not difficult in MK and especially last week in Brittany) and incorporating hill sets punctuated by very easy running. This will continue for another two weeks

This leaves 8 weeks until Berlin on 25th September. That will comprise 5 weeks peaking and 3 weeks taper. I'll also be incorporating 3 races starting in the latter stages of the peaking phase - 5 weeks before (10k), 4 weeks (21.1k) and 3 weeks (5k).

This week has resulted in a record weekly total: 109.5km/68mi. Moreover, for the first time in my short running life, I've run on each of the last ten days. Included in that is plenty of recovery running. The soleus tendon tear seems to be almost recovered. I ran 3 short runs this week without any strapping. From now on, I'll be gradually increasing the frequency and distance of runs when I run without any strapping. My average HR seems to be pretty happy at the moment: under 140 for long runs with plenty of elevation gain at approx 8 min miles; 145 at 7:40 pace on the flat.

Training 11-17 July
Mon 11 July [20c] - 25km/15.53mi in 2:04:11 @ 4:58km/7:59mi pace [elevation gain 216m/718ft/HR139]
Tues 12 July [15c windy] - 8.05km/5mi in 40:34 @ 5:05km/8:05mi pace
Wed 13 July [14c] - 32.2km/20mi trails in 2:44:41 @ 5:07km/8:13mi pace [elevation gain 341m/1118ft]
Thurs 14 July [15c] - 10km/6.21mi recovery in 1:00:00 @ 6:00km/9:38mi pace
Fri 15 July [22c] - 5km/3.11mi in 26:35 @ 5:19km/8:32mi pace
Sat 16 July [14c heavy rain] - 21km/13.05mi in 1:46:42 @ 5:05km/8:09mi pace. HR138
Sun 17 July [13c] - 8.25km/5.13mi in 44:47 @ 5:23km/8:39mi pace
Week: [Mon - Sun]: 109.5km/68.04mi

Looking forward: Berlin next and a training dilemma

2011-07-08T11:54:00.009+01:00

I am now back in the UK. It was strange training without Geoff riding alongside in Brittany last week but running every day in the Black Mountains and surrounds certainly helped me cope with the aftermath of his passing. I accumulated almost 50 miles in 5 runs and it was good to get some decent elevation back into my legs despite some very hot days.

Having missed last week's marathon I had thought about entering another but there aren't many alternatives in July. I also thought about running in an August marathon but I'm running in the Berlin Marathon on 25th September (11 weeks) so it makes sense to focus on that and do some targeted training and sharpening between now and then. I'm yet to decide if I'll run or race in the NSPCC Half Marathon on 17th July. It was supposed to be a post-marathon recovery run, but as I didn't run on July 1st, I'm not sure if I should take it easy or attempt to run a fast time.This links to a bigger question of how I should tackle the next 11 weeks. Should I ease off and build towards mid-late August races, or can I maintain my present fitness level combined with a few shorter races? Any advice welcome.

Thanks to everyone who has sent their condolences (here and elsewhere). It's comforting to know people are thinking about me and my family during these difficult days.

Recent training
Mon 27 June [UK] - 12.88km/8mi in 1:10:41 @ 5:29km/8:50mi pace
Thurs 30 June [UK] - 8.05km/5mi in 39:11 @ 4:52km/7:50mi pace
Sat 02 July [France] - 8.25km/5.12mi in 38:26 @ 4:39km/7:29mi pace [elevation gain 126m/415ft]
Sun 03 July [France] - 21.1km/13.1mi in 1:49:45 @ 5:12km/8:21mi pace [elevation gain 350m/1150ft]
Mon 04 July [France] - 11.27km/7mi recovery in 59:46 @ 5:18km/8:32mi pace [elevation gain: 178m/583ft]
Tues 05 July [France] - 16.1km/10mi in 1:24:02 @ 5:13km/8:23mi pace [elevation gain 285m/985ft]
Wed 06 July [France] - 23km/14.29mi in 1:56:59 @ 5:05km/8:10mi pace [elevation gain 357m/1,172ft]
France total: 5 runs/79.75km/49.55mi

Farewell Geoff

2011-07-02T20:07:00.000+01:00

December 2009

It is with a heavy heart that I must relay the news that my dear Uncle and great friend, Geoff Turner, has finally lost his brave fight against cancer. Geoff passed away today at 13:50 in the Oncology Ward at Quimper Hospital. I am happy that I made the journey to France and was able to be with Geoff and his son, Richard, throughout his final hours. Heartfelt thanks to everyone for well wishes throughout this immensely difficult week. These have been very much appreciated.

No July marathon

2011-06-29T19:42:00.002+01:00

I will not be traveling to Germany this weekend. I am instead traveling to France on urgent family business. I'll post a further update shortly.

Marathon change

2011-06-24T21:51:00.004+01:00

There has been a late change to my marathon schedule. I have withdrawn from the Lakeland Trails Marathon (LTM) in Coniston. When I entered back in April I was recovering from a soleus tendon tear and I was using LTM as part of my preparations for the Berlin Marathon on 25th September. My recovery from the injury has totally surprised me and has been much quicker than expected. Recent PBs at 5k (19:51) and half marathon (1:31) in the last month have forced me to reassess my targets for the year. I am fitter this summer than I have been at any point in the last two years. This has made me rethink running a hilly course in Coniston and instead try to post a fast time on a flat course. Of course, I realise there are no guarantees, but I do feel that the conditions are right for me to aim for a marathon PB that reflects both my recent training and form. Therefore, I will travel to Marburg in Germany to run in the Night Marathon (Nachtmarathon) on Friday 1st July. I have set myself a target time of 3:19 or quicker.

Race Report: 2011 Freckleton Half Marathon 1:31:57 PB

2011-06-20T15:04:00.019+01:00

I approached this race with a certain amount of trepidation. The overnight forecast had warned of strong winds on the Fylde coast (23mph with gusts to 35mph). When I woke-up on Sunday the forecast had been revised slightly (to 20mph winds with gusts to 30mph). Not put off by this, I boarded a train at 9:30am for the 2-hour journey to Preston where I was met by a good friend, Di, and her OH, Simon. Di drove me the 8 miles to Freckleton. We arrived at 12:45 ahead of the 2pm race start.

This was the 47th running of the Freckleton Half Marathon, the UK's oldest half according to the race website. There was a real festival atmosphere at race HQ at the Bush Lane Playing Fields where I chatted with runners from my club - Blackpool, Wyre and Fylde and from Southport Waterloo AC after asking if Rick (who is injured) had made the journey.

After picking-up my timing chip and warming-up the race got underway at 2pm. My plan was to maintain 7:00min mile pace in order to get me somewhere around PB territory. From the off, the course loops around the playing fields at race HQ before winding its way around the village for the first 1.8mi. As usual I got caught-up in the frenzy and went out far too fast. I was actually feeling pretty good but when I found myself alongside Southport's Steve Lewis after about a mile, I realised I was running far too fast and after briefly chatting I remarked to Steve that this would probably be the only time he would see me during the rest of the race. I put on the brakes as Steve continued ahead in his own race. Mile one was completed at 6:46 pace.

The first half of the course follows a series of undulations as it meanders through country lanes towards Wrea Green. At 1.8 miles the course heads out of Freckleton along Kirkham Lane for 0.9 miles. After logging a more reasonable, but still too fast 6:54 second mile split, we turned left at 2.65 mi onto Hillock Lane where we got a taste of what was to come as during the next 1.35 miles a strong westerly wind squared-up directly in our faces. I was working much harder in this section and the third mile 6:58 mile split reflected this.

At four miles the course heads north for 1.6 miles along Bryning Lane via Bryning village towards Wrea Green. This is probably the steepest part of the course but I was feeling pretty good at this point and was running fairly economically whilst clocking a 6:59 mile split for mile four.

As we reached Wrea Green at 5.6 miles, hundreds of people lined the roadside. From here the course circumnavigated the Green in an anti-clockwise direction, as a game of cricket was taking place. I felt sorry for the batsmen; I wouldn't have wanted to be batting with hundreds of runners distracting my concentration. I took a cup of water at the Green whilst recording a 7:03 split for mile 5.

On leaving Wrea Green the race got tougher. From here the course headed in a west/southwesterly direction and we were once again running full-on into the wind. By shortening my stride and utilising a faster leg turnover I made my way steadily through the field as we made our way first of all along Moss Side Lane before turning onto Corka Lane (6.75mi), Cartmell Lane (7.1mi), and on meeting the junction at Salcotes Lane (7.85mi) where the course turns left and out of the wind as it heads south towards Lytham.

In this stage of the race I had found some rhythm and despite the wind I was making the most of the net downhill by recording a solid 6:59 mile split for mile 6 and even a 6:50 split for mile seven. With the benefit of hindsight, I was working far too hard in this section of the race and I would suffer as a consequence later.

After recording a 7:13 mile split during mile eight, on reaching Lytham Rd (8.9mi) the course heads east for the next 3.3 miles via long gradual incline, passing through Warton. Mile nine was completed in 7:12. The penultimate drinks station, around 10 miles, had been and gone before I had chance to reach for a gel. I figured I'd be OK especially after recording a 7:03 mile split for mile ten.

At approximately 10.5 miles, I was to pay for pushing the pace between miles 6-9. I suddenly started to feel bad and lost pace allowing BWFAC's Bev Wright and a couple of other runners (one male, one female) to pass me. Bev offered some kind words as she passed me and despite having no water, I swallowed a gel and convinced myself not to panic and stay calm. I recorded the slowest split of the race, 7:30 for mile 11, but I still sensed a PB if only I could find my groove again. During the 12th mile, I started to feel the pick-me-up effect of the gel and I recovered and caught the male runner who had just passed me. I recorded a 7:16 split for mile 12.

At just past 13 miles, a right turn took us back into Freckleton village towards the finish area back at Bush Lane. I was back in full swing and I overtook the woman who had passed me a mile back. I was now running strong again at this point but when we turned into Green Lane at 12.5 miles, there was a particularly cruel westerly wind in our faces towards the finish at Bush Lane. The final mile seemed to take forever but I was relieved to record a 7:04 mile split. During the final 200m, I looked at my Garmin which read 1:31:XX and as we made the final turn towards the finish line I could see the clock which was ticking towards 1:32. I crossed the finish line, later to be confirmed as a 1:31:57 net finish (7:00 min pace overall) and a new PB by 37 seconds. It goes without saying that I am delighted to end a sequence of disappointing half marathon results and on a less windy day my time might have been even better.

After with Matt Nelson and Steve Lewis

I Know, I know, I should be tapering, but I needed one final hard effort over a longer distance to put my own mind at ease ahead of the Coniston Marathon on 3rd July. My training and form of late had been much improved and following a string of sub-par half marathon results in 2010, this was a chance to post a good time before easing-off into a two week taper. Moreover, I employed exactly the same strategy back in 2009 when I ran a then 1:32 personal best at Garstang, also in Lancashire, two weeks before a strong debut marathon at Loch Ness.

There was a 10-strong contingent from BWFAC with some particularly strong performances: from Stuart Robinson who finished 3rd overall; and from the women who finished third in the Civil Service Half Marathon Championships which were being held as a race within the race, if that makes sense.

Overall winner: Ben Fish (Blackburn Harriers) 1:11:02
First woman: Caroline Betmead (Blackpool, Wyre and Fylde) 1:24:49
Full results here

BWFAC results
Stuart Robinson 1:12:19
Caroline Betmead 1:24:49
Bev Wright 1:31:42
Martin Lever 1:31:57
Brandon Willoughby 1:34:42
Tanya Ashworth 1:41:42
Laura Marie Lawler 1:42:16
David Brooks 1:44:14
Dave Dyson 1:45:50
John Winters 1:52:12

As the race was run on Father's Day, I dedicate my performance to the memory of my late father, Douglas (1934-1995).

Taper Week 1 (June 13-19)
Mon 13 June - ran 5k/3.11mi recovery in 27:36 (pace 5:31km/8:53mi)
Tues 14 June - ran 17.45km/10.84mi incl hill sprints in 1:27:08 (pace 4:59km/8:02mi)
Thurs 16 June - ran 20km/12.43mi progression in 1:38:00 (av pace 4:54km/7:53mi) Av HR 139 incl 5km (15-19km) @ 4:37km/7:25mi pace HR 144 / RHR 45
Sun 19 June - Freckleton Half Marathon 1:31:57 *PB* (pace 4:21km/7:00mi)

Week [running]: 63.55km/39.48mi

* Photos courtesy Arthur Diamond

Tapering

2011-06-13T22:07:00.004+01:00

Everything seems to be on track at the moment. Coniston is now just 3 weeks away and a very encouraging weekend has taken me into the taper period. After a 5k PB on Saturday, yesterday I completed a final long run of 22 miles.

In this training cycle I've completed 6 long runs - 21 / 20 / 21.5 / 22.5 / 20 / 22 miles. A major difference in this training cycle compared with previous ones is that for the first time I have extended the distance of long runs from 20 miles in previous cycles, up to 22.5 miles in this. This was done partly because I felt I had run out of steam too early in previous marathons. I'm not talking about spectacular blow-ups like that I experienced in my first marathon at Loch Ness. Rather, it's that I had started to develop a psychological barrier on reaching 30-35km, expecting to struggle thereafter. After speaking with a number of experienced marathoners a few suggested that as I had completed 5 to date, I should think about increasing my long runs to 22 miles in order to eliminate this doubt. In doing this I must admit that my perspective has shifted and my confidence has improved.

In previous marathons, I have struggled with fueling during races. I would tend to wait until 12-13 miles before taking a gel and this may have been another reason why I was struggling beyond 30km. I was also experiencing gastric issues when taking gels and had tried other forms of performance fueling but none sat well in my stomach. When in France, Geoff introduced me to some basic energy bars from E.Leclerc (large supermarket's own brand) and I found that these worked much better. Since returning to the UK, I have been experimenting taking fuel on board after 10 miles and this has definitely worked during long runs. I'm now fueling with oat-based energy bars and seem to be stronger, for longer.

In terms of the training itself, I have balanced aerobic work with regular short racing (5-14.6km). This is partly because in the past, I have been incredibly injury prone when undertaking anaerobic/interval work on the track. I have been riding my bike a lot more than ever before in this training cycle. This is partly due to starting my Coniston training with a nagging soleus injury which meant I could only run 60 miles in March. Not wanting to aggravate the injury, I have avoided doing any track work despite my legs feeling stronger overall as a result of regular cycling.

The soleus injury has been slow to heal and I have been wearing a crepe strapping since March. It was back in March, during a conversation with Ron Hill MBE (more about this and other aspects of training in a future post), that it was suggested that I ease back into speed work by replacing interval work with short races, 5k to start with, later increasing to 14.6k as my fitness returned. I also needed to warm-up properly. To this end, I would jog the 5-miles to the start at MK parkrun 5k on Saturday mornings and time it so I arrived 5 mins before the start. The proof is in the pudding, as they say, and recent 10k results and a sub-20min 5k suggests that this approach has been beneficial.

During previous training cycles I was probably training too fast too often. The soleus injury forced me into a rethink and I was forced to reduce my mileage and slow down to average 8:30-8:45 mi pace. As I became stronger, I would gradually increase the pace, intensity and distance of my runs. The injury was slow to heal and I have needed to make sure that there were plenty of runs at recovery pace. As a result, I have felt stronger with each passing week. In previous training cycles, I always felt I was on the edge of an injury and carried plenty of niggles. This training cycle has been different. I know this is basics, but sometimes it is only following an injury that the penny finally drops.

Coniston training requires hill work and I have incorporated regular hill work into my training over the last 10 weeks. This has taken the form of first of all general aerobic conditioning, and as the marathon draws closer, I've included hill sprints and hill fartlek to build leg strength and improve lung conditioning. There are plenty of inclines of varying gradients in and around Milton Keynes and my recent trip to France included some intensive hill work in the Black mountains.

In this training cycle, I've also recorded a highest monthly total 379km/235mi and last week yielded a highest weekly total 106km/66mi (6-12 June). I'm feeling sufficiently confident heading into the taper period that I'll be attempting a PB at Sunday's Freckleton Half Marathon.

Finally, thanks for recent comments on previous posts. Ongoing Blogger issues mean that I am presently unable to post comments on a number of blogs, including my own.

Marathon training (6-12 June)
Mon 06 June - ran 23km/14.3mi in 2:00:23 (pace 5:14km/8:24mi)
Wed 08 June - ran 25km/15.53mi progression in 2:01:36 (av pace 4:52km/7:48mi)
Thurs 09 June - ran 16.1km/10mi at recovery pace in 1:26:27 (pace 5:22km/8:38mi)
Sat 11 June - ran MK parkrun 5k in 19:51 *PB* (pace 3:58km/6:20mi) plus 2km w/up
Sun 12 June - ran 35.5km/22.06mi in 3:02:55 (pace 5:09km/8:17mi)

Week [running]: 106.6km/66.24mi

MK parkrun 5k #74 - 19:51 PB

2011-06-11T12:36:00.012+01:00

Official time 19:51 (pace 3:58km/6:20mi)
Position 7/158

Over the next 3 weeks I am attempting PBs across 3 distances: 5k, half marathon and marathon.

I didn't run the 5 miles from home to to the start today. Instead I took the bike and arrived *shock horror* early, allowing time for an easy 2km jog before the race and it paid-off. Despite a steady 600m incline, I got away quickly, determined to get a fast first km under my belt (3:49/6:08). The second km is fairly flat and I maintained a good pace (3:53/6:14). There is a very steep 200m zig-zag incline just past the 2km marker followed by a 300km downhill to the north lake. This is always the hardest km of the race for me because the uphill is so steep that the benefits of the downhill are pretty much negated as we are back on flat ground just as the HR has recovered. Not surprisingly, the pace dropped a little but I ran the zig-zag hard and managed to maintain 4:05/6:34 pace for the third km.

As we joined the path alongside the south lake, I sensed a PB but wanted to save a little bit for a fast finish so I kept efficiently turning over during the flat 4th km (4:03/6:31). Once past 4km I found a little extra and recorded a 3:54/6:16 final km finishing in 19:51, 25 seconds quicker than my previous best. It's the first time under 20mins for me at this distance and a welcome boost in the middle of marathon training.

One down, two to go:)

Garmin Splits (km/mi):
1. 3:50(6:10)
2. 3:52(6:13)
3. 4:05(6:34)
4. 4:03(6:31)
5. 3:54(6:16)

Regent's Park 10k race report

2011-06-05T16:46:00.015+01:00

Almost a tragi-comedy but in the end a good outcome. After a chaotic journey to the start line, I recorded a much better performance at today's Regent's Park 10k. My 41:33 should have been even better had I not had to make two enforced stops to make emergency repairs when the crepe strapping on my left lower leg came loose during the race after its safety pin fell off.

After a 3.5km bike ride to the station, I boarded the 07:41 train to London Euston. Everything was going well until the final stop at Watford when the conductor suddenly announced that there would be two 'extra stops' at Harrow and at Wembley Central. The conductor failed to mention that as well as two extra stops, the train would crawl between Watford and London. Instead of arriving at 08:43, the train arrived at 09:03, 27 minutes before the 09:30 race start.

Waiting for the start

The original plan was to jog easily from Euston to the start in Regent's Park, but by the time I had run the length of the platform and got myself outside the station onto Euston Rd, it was 09:08. With 22 minutes to race start and a 2.5km journey to the start line I had no option other than to run fast. Very fast. I arrived at race HQ with less than 10 minutes to spare. By the time I had changed and fixed a crepe bandage to the left soleus, it was 09:28 when I arrived at a very busy start line.

After the experience of last Monday's Bupa London 10,000 where I got blocked at the start, my late arrival meant I had to employ a mixture of charm and cheek to get myself towards the front of the pack. There were more than 600 starters as the race set-off along a narrow path (3m/10ft wide) towards the boating lake. The race is a 3-lap course and I had set myself a pre-race target of a 41:00 min finish.

Predictably, there were a fair few first timers/slower runners at the front. Why, when the race is chip timed, I have no idea. These people surely realise that they get in the way of the vast majority of the field. It took 200m before I had barged past/through them all and settled into my own race.

At 400m the course makes a left turn and then heads along a series of tree-lined paths that skirt long the tree-lined northern edge of the boating lake towards the Broad Walk (1.4km), which is a wide tree-lined boulevard that links Marylebone at the southern end of the park, and Primrose Hill at the northern end. After running for 400m on the Broad Walk, the route then turns right before a 500m loop brings it back further on along the Boardwalk where runners then head back in the opposite direction for 200m before a right turn takes runners alongside a vast open area comprising numerous sports pitches for 600m before a final left turn and 200m to the finish line.

The first lap was fairly uneventful and I completed the first lap in 13:25, according to Garmin. The second lap was going very well, until about 6.2km, when I felt something brushing against my leg. At first I thought my lace had come undone, but when I looked down, the strapping on my left leg had unraveled. I had no option other than to stop and do emergency repairs.

The safety pin was long gone. I didn't want to remove my shoe, take off my sock, unravel the whole bandage and then put the sock back on and tie the lace. I decided to try my luck and stuffed the bandage into the side of my shoe. I must have lost about 15 seconds doing this, but it was better than removing the bandage and all that entailed. Although I recorded 13:26 for the second lap, my race from now on would be determined by whether or not my emergency repairs held out.

I felt strong during the third lap but my worst fear was realised when at around 8.8km I sensed the bandage was starting to loosen again. I slowed a little, looked down, but it seemed OK. Shortly afterwards, the bandage unraveled again, this time more of it, so I was forced to stop again and do more emergency repairs, losing another 15-20 seconds in the process. I managed to keep my composure, though, and ran a strong final km in 3:53.

Despite the late train arrival and the emergency repairs I still crossed the line in 41:33, a big improvement on my Bupa London 10k 42:21 finish. Had I not had to stop to do repairs, I probably would have finished on target, around 41 mins.

All things considered, I am much happier with today's outing. Not only did I run a decent race, the panic to get ready has given me a timely reminder to do proper pre-race gear checks. The Regent's Park race series is very well organised and Regent's Park is a great open space in which to run. I'm definitely coming back, only next time on an earlier train.

In terms of the bigger picture and my Coniston training, I feel I am on track. This week - 50 miles and two races - has been very good. There's one week left before taper so I'm looking to run 62mi/100km by the end of the week all being well. That will include a 22-mile long run and I'll be back at my local parkrun 5k next Saturday.

Good luck to all those pacing and racing at tomorrow's Cork City Marathon.

Official time: 41:33 (4:09km/6:41mi pace)
Position: 45th/628
Lap times (gun): (1) 13:56 (2) 13:26 (3) 14:09
KM splits (Garmin): (1) 3:50 (2) 4:10 (3) 4:05 (4) 4:05 (5) 4:19 (6) 4:13 (7) 4:09 (8) 4:16 (9) 4:21 (10) 3:53
Winner: Aodh O'Neill (Serpentine) 33:07
First woman: Juliet Beatty (Unattached) 39:34

Week 30 May - 05 June
Mon 30 May - RACE Bupa London 10,000 in 42:21 (pace 4:14km/6:48mi)
Wed 01 June - 32.2km/20mi progression run in 2:38:14
0-10km@5:05km/8:10mi pace
10-30km@4:53km/7:51mi pace
30-32.2km@4:39km/7:29mi pace
Thurs 02 June - 45 mins recovery 8.26km/5.13mi (pace 5:27km/8:45mi)
Fri 03 June - 16.1km/10mi in 1:19:50 (pace 4:57km/7:58mi)
Sun 05 June [to/from race start] - ran 5km in 27:42 (pace 5:32km/8:52mi)
Sun 05 June - RACE Regent's Park 10k in 41:33 (pace 4:09km/6:41mi)

Week [running]: 81.56km/50.68mi

Closing in on Coniston and May is a record month

2011-06-02T21:49:00.003+01:00

I rested on Tuesday after Monday's Bupa London 10k. I actually felt OK on Tuesday but decided to rest as I wanted to get a long run in on Wednesday in order to give myself plenty of recovery time ahead of Sunday's Regent's Park 10k. Monday's race brought the monthly total to 379km/235mi which is a record total for me, beating the 357km/222 mi previous best from 2009.

The previous four long runs in this training cycle (21,20,21,22 miles) have been about time on my feet, but as I close in on Coniston in just over four weeks, it's time to increase the pace. On Wednesday I ran 20mi/32.2km. I ran easily to the trails at Ouse Valley Park and when I reached the Wolverton aqueduct (10km) I climbed the steps and pushed the pace along the trail (next 11km) that runs alongside the Grand Union Canal before doing a lap of Willen Lake (25km) and then heading back to base via a 70m climb over 3km through Campbell Park (25-28km). On reaching 30km I was feeling light on my feet so pushed the pace below 7:30mi for the final 2.2.km. This is exactly what was needed at this point in my training cycle and it has given me a boost as the marathon draws closer (stats below).

0-10km@5:05km/8:10mi pace
10-30km@4:53km/7:51mi pace
30-32.2km@4:39km/7:29mi pace

The difference between this training cycle and previous ones is that I am heeding the advice of some experienced marathoners and ultra runners who have suggested that my 20mi long runs in previous training cycles might not have been sufficiently long enough. My incremental improvements (6 mins over 5 marathons) to date strongly suggests that they may well have a point. Next week I'll run one more 22-miler which will take me into a 3-week taper period. I have no fear of the hills around Coniston as I have prepared on hilly courses and have previously performed well in races with lots of elevation gain.

I completed an easy 45 mins at recovery pace on Thursday and will run 10 miles economically on Friday before a day off on Saturday. On Sunday I'm back in London to run in the Regent's Park Summer 10k series. I'm not expecting to beat my 40:03 PB in the middle of marathon training, but I am aiming for around 41 mins.

Wed 01 Jun - 32.2km/20mi progression run in 2:38:14
Thurs 02 June - 45 mins recovery 8.26km/5.13mi (pace 5:27km/8:45mi)

2011 Bupa London 10k Race Report

2011-05-31T14:32:00.008+01:00

In what was my first 10k race for 30 months, I arrived early at Green Park, two hours ahead of the 11:00am start time and collected my race number and timing chip. The overnight forecast had warned of showers and a cool day but it was in fact a warm and sunny morning. The Bupa London 10k takes in many of London's iconic streets and passes numerous monuments (see map, left), covering part of the London Marathon and Olympic 2012 route.

There was vibrant atmosphere as runners, their friends and families and tourists mingled in Green Park and along the route past the Mall and Buckingham Palace to the race start on Birdcage Walk. I made my way into my starting pen at 10:45 and spotted Ray. We chatted for a while before the elite athletes were introduced. The Bupa London 10k is a major Runbritain Grand Prix event and attracts a strong British entry including, amongst others - Mo Farah, Andrew Lemoncello, Paula Radcliffe and Jo Pavey.

From the start line, the 10,000+ runners are funneled in waves through two channels for 300m along Birdcage Walk towards Big Ben (800m) before turning left along the Victoria Embankment towards the City. In the scramble get away smoothly and not get crushed against a barrier, I forgot to switch on my Garmin and it was about 20 seconds into the race before I realised this. Thus, I have no idea of my first km split, though I estimate 4:25km due to the congestion at the start.

There were plenty of people lining the Victoria Embankment and a number of bands and cheerleaders were also out in force. I completed the 2nd km in 4:01. The course stays on Embankment to about 3.3km. The first and only climb of any significance is a 250m ascent on the approach to Blackfriars Bridge at the 3km marker (4:17 split). Just past the 3km marker the course turns left onto Victoria St and proceeds to Mansion House where the the course then turns right onto Cannon St (4km) as it heads towards Monument. The fourth km passed in 4:00 and I was feeling OK at this point.

As the course approached 5km (5km split 20:55) at Leadenhall Market it then loops back through Lloyd's Ave, Fenchurch St and Cornhill. I was slightly alarmed to record a 4:13 split for 6km as we headed towards Mansion House where runners get a sight of each other running in opposite directions.

I recovered my composure and was ready to push for a strong finish as we passed St Paul's cathedral and re-entered the Victoria Embankment at 7km (4:01 split) on the opposite side of the road to where we had run on the outward leg. Assisted by noisy crowds, it was time accelerate for the finish but my legs had other ideas and I recorded a disastrous 4:21 split at 8km. I managed to recover a little during the 9th km and a 4:11 split gave me renewed hope of a fast finish.

As we turned right at Horseguards Ave right again onto Whitehall (for 200m) we got a sight of Nelson's Column at Trafalgar Square. At Trafalgar Square, the course turns left through the Admiralty Arch onto the Mall for the final 500m with Buckingham Palace as the backdrop. As we passed under Admiralty Arch I tried one final push but there was no response and although the final km was marginally faster than the previous (4:09), I crossed the line in a disappointing 42:21.

To summarise - a bad day at the office and a wake-up call rolled into one. This is clearly not the outcome I had hoped for on a pretty flat course. Whilst this race is part of my preparation for the Coniston Marathon on 3rd July, I suspect that fatigue accumulated over 6 previous high mileage weeks had taken its toll. Having said that, whichever way I look at this race, the fact is I am more than two minutes outside my 40:03 PB. Thankfully, I have a chance to do better at next Sunday's Regent's Park 10k.

Official time: 42:21 (4:14km/6:48mi pace)
Position: 642
Winner (men): Mo Farah 29:15
Winner (women): Jo Pavey 32:22

France recap

2011-05-26T00:36:00.005+01:00

Greetings. I'm back in England after a very good training week in Brittany, France. As Britain and Ireland were being battered by gales, it was a totally different picture in northwest France which basked in sunshine and warm temperatures. The point of going to France was to build leg strength and stamina by undertaking some serious hill work. I also ran in a tough race and gave a good account of myself.

This is my fifth visit to visit Uncle Geoff who has lived in Brittany since 2007. The Brittany topography is famed for its undulations. There are legendary stories of first timers in the Paris-Brest-Paris cycle race who power through the early flat stages of the race, and whose race then subsequently falls apart on encountering the relentless Brittany undulations.

Geoff lives in the foothills of the Black Mountains (which rises 330m at its highest point at Menez Hom) and whilst we are not talking about alpine climbing, rather, it is the frequency of the nagging undulations that demands respect. The landscape is sufficiently testing that two stages of the Tour De France will be held in this part of Brittany in 2011.

It was 20c when I set-out on my first run on Wednesday, a 34.25km/21.28mi long run comprising hills and a long, flat section alongside the Nantes-Brest canal. Although 20km of the run are alongside the canal, there is 478m/1568ft of elevation in the first 7km to the canal via Spezet and Pont Triffin, and the last 7km from the canal back to base via a long 3km climb from Chateauneuf-du-Faou and a further series of bumps from St Goazec back to base.


St Evarzec

I ran again on Thursday, 7mi at recovery pace. Again, despite the short distance, this was another run with significant undulations - 192m/630ft - so I was not unhappy that I didn't run on Friday, especially as I had a race on Saturday to prepare for. On Saturday I travelled to St Évarzec, situated midway between Quimper and Concarneau, to run in Les Foulées de St Évarzec, race number two in the 10-race Challenge de Cornouaille series. Once again, the course contained plenty of elevation (209m/686ft). It was a hot day 23c/73f and I ran a decent race on under tough conditions finishing the 14.4km/8.95mi in 1:02:16 (4:19km/6:57mi pace). For a race report click here.

Guidel Plages - Fort Bloque

Sunday called for a flat and easy recovery run so me and Geoff headed for the coast at the Bay of Biscay where I ran 10km between Guidel Plages and Fort Bloque. My exertions of previous days meant that there was a lot (too much) fatigue in my legs and I never got going during this run and was glad when it ended, if I am honest.

I was slightly worried if this would affect my planned hilly, long run on Tuesday. When I woke up on Monday I felt OK, but I realised that a day off would be the best course of action as my planned 22mi long run contained significant elevation from start to finish.

36.5km long run

I woke up early on Tuesday and ran ahead of a 2.5 hour drive to Dinard and a 4:30pm flight home. I was out of the door at 7:00am. The first significant climb came at 4km when I met a steep 1km climb on a minor road from the canal to a main road that took me to Chateuaneuf-du-Faou. From Chateuaneuf-du-Faou there is a tough 180m/600ft climb between 10km-16km. Once at the summit, the route is bumpy until 20km before heading towards to Roudouallec village. Once through Roudouallec the course presents another major challenge in the form of a 2km climb from 24km-26km before a series of undulations to 28.5km after which there is a downhill section to 31km. I thought this downhill part of the course would be enjoyable, but my quads were reminding me that they had well and truly had enough.

View from the top

From here to the end of the run there are yet more bumps, the cruelest being a 1km winding road between Spezet and base (34-35km). All of the sudden, I was well and truly shot so rather than glide effortlessly down the final descent to Geoff's, I jogged back to complete a 36.5km/22.68mi with 612m/2,007ft elevation gain. This represented a longest-ever training run for me and rounded off a very good week of training and racing with 66mi/106km completed.

My priorities between now and the Coniston Marathon on July 3rd are to build speed by running in at least two 10k races (30/5 and 5/6) and increasing the tempo of my long runs. I'll also need to maintain hill work though this will be in the form of hill repeats at Campbell Park rather than the winding lanes of Brittany.

Finally, congratulations to Trevor who ran a personal best 3:45 on a hilly course at last weekend's Blue Nose Marathon.

Wed 18 May - [20c/68f] 34.25km/21.28mi (pace 5:15km/8:26mi - elevation gain 478m/1568ft)
Thurs 19 May - [13c/56f] ran 11.27km/7mi in 1:00:53 (pace 5:24km/8:41mi - elevation gain 192m/630ft)
Sat 21 May - [RACE 23c/73f] 14.4km/8.95mi in 1:02:16 (pace 4:19km/6:57mi - elevation gain 209m/686ft)
Sun 22 May - [France, Fort Bloque - Guidel Plages 14c/57f] ran 10km/6.22mi in 52:57 (pace 5:18km/8:31mi)
Tues 24 May [15c/59f] - 36.5km/22.68mi in 3:16:50 (pace 5:24km/8:40mi - elevation gain 612m/2,007ft)

5 runs: 106km/66 miles (21.3/7/9/6/22.7)

Race report: Les Foulées de St Évarzec 2011

2011-05-22T10:08:00.010+01:00

Challenge de Cornouaille

On Saturday I travelled to St Évarzec, situated midway between Quimper and Concarneau, to run in Les Foulées de St Évarzec, race number two in the 10-race Challenge de Cornouaille series. As one would expect in this part of France, the course contained plenty of elevation (209m/686ft) and this was further reinforced by a field made up of almost exclusively of hardened club runners from across Finistere.

I knew I was in for a hard session because when I asked a cyclist friend what the St Évarzec topography was like he nervously shuffled in his seat before politely enquiring if had prepared for a hilly course. I had, in fact, hence the reason why I chose to run in this race as part of my training for the Lakeland Trails Marathon around Coniston in the English Lakes on July 3rd.

Start of the 4.8km race

Geoff drove me the 50km to St Évarzec and we arrived two hours before the race which allowed us time to pick-up my bib, walk around the village and then grab a coffee as we watched the start and finish of children's and 4.8km races, both of which precede the main event. The races form part of St Évarzec annual fête communale meaning there were plenty of people around enjoying the attractions that had been laid on.

It was a hot day, 22c/72f, and the course is run over three 4.8km laps around the village, half on roads, half on trails. The race started at 4:30pm and a tough opening lap initially fooled me as it starts with a deceptive largely downhill for 1.6km but then it reveals its true self by winding back upwards for the next 3.2km, cunningly at first, but with a short but particularly unpleasant steep climax from 3.65km - 4km, before it starts to level out again.

St Évarzec course profile

Lap 1: 20:41 (4:18/6:56) I wasn't really sure how to play the first lap. I placed myself about halfway in the field at the start line. After a brief incline for the first 100m the course then heads downwards out of St Evarzec village and I naturally got carried away and recorded a 3:54 (6:16mi) split for the first km.

The next 500m was a nett downhill on country lanes before going off-road first through tree-lined trails at the start of a climb that lures one into a false of security with series of gentle undulations, before the climbs become steeper and more uneven underfoot. At 3.5km a right turn takes runners onto an uneven, narrow grassy trail for approximately 500m before returning back on-road and into the village centre via that steep vertical rise which demanded absolute respect. Runners were kicking-up a lot of dust on the trails and by the end of the first lap I regretted ignoring the two water stops as my mouth was parched and I was covered in dust. I was pleased with the first 4.8km split - 20:41 (4:18km/6:56mi pace).

Lap 2 21:29 (4:28/7:12) The first water stop is at approximately 2 km and my mouth was so dry that I slowed down and walked as I drank two cups of water and threw a third over my face before heading off to complete the second lap. I found myself in a group of about 12 runners with a familiar pattern emerging - I would lead the group on the inclines, and they would make up ground on any downward sections. I was conserving energy during this lap as I knew the final lap would be hard work. I also lost some time on the grassy trail as I got stuck behind a group of runners who were spread out so that I couldn't get past them until I reached the steepest section at which point I made my move. The second water stop was at the top of the steep incline and I made sure that I drank enough before heading back into the village and the final lap. Whilst the water stops and the delay resulted in a slower second split - 21:29 (4:28/7:12) - I was feeling strong as I embarked on the final lap.

Strong finish

Lap 3 20:07 (4:11/6:44) For the last lap I found myself in a mini-race with 7 others - five from the local Rederien ar Braden (Quimper) running club who were running in group and two other runners who had I had chatted with during the first two laps. As we started the third lap, I was running alongside the two runners and about 20m behind the Rederien ar Braden group.

I decided to make my move 1.5km into the final lap, at the start of the tree-lined trail and I had soon opened a 20m gap on the two I had previously been neck-and-neck with. I was closing on the group of five but they spread themselves out at the grassy section and I was unable to get past them.

Once we reached the final steep climb I passed the Rederien ar Braden runners and I must have passed at least a dozen other runners before reaching the final drinks station where I grabbed a cup of water and threw it over myself before charging for the finish line. I was motoring now and I noticed a runner in red about 20m in front of me so I gave chase and managed to get past him in the final 10m (photo left) as I recorded my fastest lap of the race - 20:07 (4:11/6:44) - and 1:02:16 finish with an overall 6:57mi/4:19km pace.

OK, I know that one swallow (race) doesn't make a summer, but after a disappointing 2010, I think I am at last getting back to a good performance level. My training seems to be paying dividends and I am eagerly anticipating my next outings: two 10k races over the next two weeks, a half marathon in mid-June and the main event - the Coniston marathon on July 3rd.

Distance: 14.4km/8.95mi
Elevation gain: 209m/686ft
Finish time: 1:02:16
Position: 80/298
Pace: 6:57mi/4:19km
Temperature: 22c/72f

Training 16-22 May
Mon 16 May - ran fartlek 21.1km/13.1mi in 1:51:41 (pace 5:18km/8:30mi)
Wed 18 May - [France, Finistère 20c/68f] 3hrs long run 34.25km/21.28mi (pace 5:15km/8:26mi - elevation gain 478m/1568ft)
Thurs 19 May - [France, Finistère 13c/56f] ran 11.27km/7mi in 1:00:53 (pace 5:24km/8:41mi - elevation gain 192m/630ft)
Sat 21 May - RACE Les Foulées de St Évarzec 14.4km/8.95mi in 1:02:16 (pace 4:19km/6:57mi - elevation gain 209m/686ft)
Sun 22 May - [France, Fort Bloque - Guidel Plages 14c/57f] ran 10km/6.22mi in 52:57 (pace 5:18km/8:31mi)

Week [running]: 91.02km/56.55mi

Building-up

2011-05-15T19:21:00.009+01:00

Greetings. This week's training has been much the same as the previous three weeks with relatively high mileage supplemented by a 5k parkrun race on Saturday. This week, though, I have been running mainly on trails as I prepare for the Lakeland Trails Marathon (Coniston) on 3rd July.

I was in Manchester on Tuesday and ran 16km/10mi with Jeff mainly on trails alongside the River Mersey during a 10-mile loop that took in Withington, Northendon, West Didsbury, Sale and Chorlton. Next day called for a longer run so I again chose the trails as I made my way through Ouse Valley Park and alongside the Grand Union Canal during a 28km/17.4 run, except I added elevation and pushed the pace under 8mi/5km during the final 8km of this run. On Thursday I took it easy during a 10.5 kilometers recovery run. Then on Saturday I ran 5 miles to and from the parkrun start/finish where, despite strong winds, I recorded a reasonable 20:31 finish (4:06km/6:36mi pace).

I am off to France for a week on Tuesday as Uncle Geoff is undergoing some more chemotherapy. Whilst there, I'll also get an opportunity to re-introduce my legs to the Bretagne hills. Geoff is still riding his bike on his good days so I am hopeful he'll ride with me at least once whilst I am running

Coniston is just 7 weeks away. On my return from France I'll run two 10k races in a week (30/5 and 3/6) as I step-up the anaerobic work. These will hopefully put me in a good place to run a fast half marathon at Freckleton on 19th June.

Finally, congratulations to Mark who ran in a first ultra at Malvern Hills, Jim who acheived a 3:35 PB at Green Bay and Lauren who ran 4:54 at the Chicagoland Spring Marathon, her first.

Have a good week, all.

Training (09-15 May)
Tues 10 May - ran 16.1km/10mi in 1:25:53 (pace 5:20km/8:35mi)
Wed 11 May - ran 28km/17.4mi in 2:24:40 (pace 5:10km/8:18mi)
Thurs 12 May - ran 10.5km/6.52mi in 56:26 (pace 5:23km/8:39mi)
Sat 14 May - ran 21.5km/13.25mi in 1:50:29 (incl. mk parkrun in 20:31 @ 4:06km/6:36mi pace)
Sun 15 May - ran 13.3km/8.27mi in 1:11:45 (pace 5:24km/8:40mi)

Week [running]: 89.4km/55.55mi
May [running]: 196.04km/121.81m

France

2011-05-08T12:05:00.007+01:00

There has been a change to my running schedule. I'm not running in the Huelgoat-Carhaix Semi-Marathon on 14th May. The race starts at 4pm local time (3pm UK) which is exactly the same time as FA Cup Final kick-off. Having dutifully watched Manchester City through some very bleak periods, I am obviously keen to be at the game, the club's first major final in 30 years. Despite being a City season ticket holder, along with up to 15,000 other season ticket holders, I have not managed to secure a ticket via the club's allocation. I've delayed my departure to France until 17th May in the hope of picking-up a cup final ticket.

I will race whilst in France, though. I've found a 14.6km race near Quimper on 21st May, the Strides of St Evarzec, which forms part of the 10-race Challenge de Cornouaille. Therefore, my revised race schedule in the run up to Coniston on 3rd July, is:

Sat 21 May Les Foulees de Saint Evarzec 14.6km
Mon 30 May Bupa London 10,000
Sun 05 June Regent's Park 10k (London)
Sun 19 June Freckleton Half Marathon (Lancs)
Sun 03 July Lakeland Trails Marathon (Coniston)

After returning from France, I'm running in two 10k races. On Monday 30th May I'm running in the Bupa London 10,000 where I'll be lining-up behind a quality field including, amongst others, Paula Radcliffe and Moh Farah. Then on Sunday 5th June I'm running in the Regent's Park 10k. I'm looking forward to this race as Regent's Park and adjacent Primrose Hill are two of my favourite places to train in London.

This week's running total is pretty good with 100km/62mi completed. The emphasis has again been mainly on building endurance. I did run at this week's MK parkrun but there was a fair bit of fatigue in my legs so I held back on the effort and ran fairly economically recording a 22:00 finish (4:23km/7:04mi pace).

Training 02-08 May
Tues 03 May - ran 25km/15.54mi in 2:17:21 (5:30km/8:50mi pace) HR129
Wed 04 May - rode 18km/11.18mi
Wed 04 May - ran 8.05km/5mi in 42:24 (pace 5:16km/8:30mi) HR130
Thur 05 May - ran 32.2km/20mi in 3:00:00 (pace 5:35km/9:00mi)
Fri 06 May - rode 18km/11.18mi PLUS swam 1,000m
Sat 07 May - ran 21.22km/13.19mi in 1:50:56 (incl. mk parkrun 5k in 22:00 @ 4:23km/7:04mi pace)
Sun 08 May - ran 13.73km/8.53mi in 1:11:59 (pace 5:15km/8:26mi)
Sun 08 May - rode 9km/5.59mi

Week [running: 100.2km/62.26mi
May [running]: 106.64km/66.26mi

April - feeling good about myself

2011-04-30T20:34:00.009+01:00

Greetings. I survived the royal wedding by largely ignoring the ludicrous freak show and watching some proper action - Ren and Stimpy cartoons - after which I went out on the bike and then did some gardening after that.

April started with a limp. Literally. I was really struggling to run more than 8 miles and if I ran on consecutive days there would be excessive residual soreness. I visited Osteopath Gavin Burt at Backs and Beyond on April 1st and after some intensive massage and an acupuncture session, there has been a marked improvement. Whereas I was experiencing pain and was forced to alter my gait at the start of my runs in early April, I am running much more freely as the month reaches its end.

Since early April, I've steadily increased the weekly mileage to my normal 50+ miles and I am now running, mainly without discomfort, even when I run on consecutive days. I've also increased the length of my daily runs to av 10-13 miles without any issues. The icing on the cake came on Thursday when I ran 21 miles without incident. I've been out on the bike most days and there is no doubt that the cycling is helping to strengthen my legs. I am more than happy with April's totals:

April [running]: 327.2km/203.31mi
April [bike]: 251.6km/156.34mi

I'm slowly reintroducing some [relative] speed into my runs though I still have to be careful when I increase the tempo as there is residual soreness the day after. Although the soreness seems to be reducing I'm not going to take any risks. I'll restrict any speed work to my local weekly parkrun 5k events [after a lengthy warm-up].

After a 12-mile (5:13/8:23 pace) run on Tuesday and a 21-mile (5:28/8:47 pace) run on Thursday, on Saturday I jogged 5 miles to Willen Lake to run in this week's MK parkrun where there was another big turnout (214). I set-off with a bit more purpose this week and this is reflected in a first km split of 4:01/6:27. The second km marker (4:08/6:39) arrives just ahead of a steep incline that zig-zags for 150m towards the Peace Pagoda. From here the course drops to a path adjacent to the north Lake (2.5km).

The course then heads towards the south Lake (3km) before looping clockwise around the lake to the finish line. Despite the steep incline, I recorded a reasonable 4:10/6:42 split for the the 3rd km. We encountered a stiff easterly wind for 500m as we made their way eastwards along the top of the south Lake towards the 4km split. Despite this I was satisfied with a 4:06/6:35 split. I pushed the pace for the final km and recorded a 3:51/6:11 split and a finish time of 20:16.

This is my best parkrun to date and considering I am jogging the 5 miles from home to the start, it suggests a sub-20 5k is well within reach. That will come in its own time, though, as I am anxious not to push too hard and aggravate the injury after making so much progress in April

I'm going to France to stay with Geoff for a few days from 12th May as he is about to undergo another bout of chemotherapy [please send him some positive vibes, folks]. Whilst there I'll do plenty of hill work in preparation for Coniston [Lakeland Trails Marathon]. I entered a local race, the Huelgoat-Carhaix Half Marathon, back in December. I had thought that my soleus problem would prevent me from running in that race on May 14th, but my recent progress means that I'm likely to be a starter.

Hope everyone is enjoying the May holiday weekend.

MK parkrun #68: 20:16
Splits (km/mi): (1) 4:01/6:27 (2) 4:08/6:39 (3) 4:10/6:42 (4) 4:06/6:35 (5) 3:51/6:11
Position: 16/214

Training (25 Apr - 01 May)
Mon 25 Apr - rode 15km/9.32mi
Tues 26 Apr - ran 20km/12.43mi in 1:44:11 (pace 5:13km/8:23mi)
Tues 26 Apr - rode 8.05km/5mi
Thurs 28 Apr - ran 34.2km/21.25mi in 3:06:48 (pace 5:28km/8:47mi)
Fri 29 Apr - rode 8.05km/5mi
Sat 30 Apr - ran 21.24km/13.2mi in 1:48:31 (*incl parkrun 5k in 20:16 @ 4:03km/6:31mi pace)
Sat 30 Apr - rode 16.75km/10.41mi
Sun 01 May - recovery run 6.44km/4mi in 35:14 (pace 5:28km/8:49mi)
Sun 01 May - rode 7km/4.35mi

Week [running]:81.88km/50.88mi
Week [bike]: 54.73km/34mi

Why I run

2011-04-28T22:07:00.016+01:00

St Petersburg, Russia, 2004. It's actually very difficult for me to look at this photo. It upsets me because that was me, a ghost of my true self, in another time. The photo says it all. My eyes, my skin, even my smell, most of all my lack of self-control. I was a puppet of the tobacco industry. The bastards had me hooked at 13. It would control my life and my movements for the next 29 years. That's tobacco addiction and that's the tobacco industry for you.

My late-father, a non smoker and a non-drinker, suffered his first heart attack in his early forties. The second one combined with diabetes to prematurely end his time on this earth, aged 60. I was 31 when he died but his health history had left its mark on my psyche.

I had stopped smoking for 3 years in my mid-thirties but started again after going to a party a getting high on cannabis mixed with tobacco. I thought one night wouldn't do any harm. I was wrong. My tobacco addiction was deeply entrenched. I would smoke again for four more years. When I hit 40, smoking 30 cigarettes-a-day and far too many joints, I was aware that my risk factors were probably greater than my father's. It was then that I knew I had try harder and stop smoking once and for all. I tried to stop and started again. It was because people smoked. everywhere. No smokefree culture, no awareness of the dangers of second hand smoke.

England was due to follow Ireland's lead and become smokefree in May 2007. I saw this as a great opportunity and on March 4th 2007, I walked into my GP surgery and asked for a prescription for Nicotine Replacement Therapy gum. March 4th 2007 - the day I last smoked a cigarette.

After 6 weeks not smoking I was aware that I was replacing cigarettes with too many snacks and sweets. I had gained weight and I didn't like it. This is often the point when a recently-stopped smoker will start smoking again, but luckily I had read somewhere that I was more likely to stay stopped if I took up some physical activity. I was also very aware of my father's health history and was worried that I might be next.

I had been inspired by two good friends from university in Manchester - Jeff Forshaw and Gerald Power - both are keen runners and had completed marathons. I was living in Camberwell, south London at the time so I took out a short term membership at the municipal Peckham Leisure Centre where I would swim and use the gym. My first run on a treadmill was 5km at 10km/hour pace. It almost finished me off but I felt great in the hours afterwards. My obsession with running was born. Soon I was running 10km, 6 days-a-week.

My pace and stamina continued to improve. I ran on a treadmill 6-days-a-week for the next year. Jeff and some other running friends had suggested that I go running outside with them in the summer of 2008. I had always declined previous invitations as I was worried I wouldn't be able to keep up. By now I was living in Ealing but I was often in Manchester for football and eventually I plucked up the courage to run with Jeff, and later, with another good running friend, Dave Whyte. I loved being outside and couldn't understand why I had been bashing out miles on a treadmill for a year.

Wimbledon Audi 10k, Oct 2008

I would run up to 12km through Ealing's leafy avenues most days. I was reading Runner's World in September 2008 and saw a 10k race advertised in nearby Wimbledon. That was my first race. It was a hilly course but I gave everything I had. As we approached the finish line I was stunned to see the clock on 39:XX. To my complete amazement, I recorded a 40:03 finish (photo, left). In November I ran in my first half marathon and recorded a 1:45 finish on a slippery, muddy course alongside the Grand Union Canal in Watford.

I continued to train throughout the winter and in the spring 2009, Jeff, Gerald and I had signed-up for the Loch Ness Marathon in October. Unfortunately, Gerald became injured and was forced to withdraw, but I ran the race with Jeff. I recorded 3:36 on a tough course and my new addiction - marathon running - had taken hold.

The transformation was complete - from treadmill to the hills, from an unfit addict to marathon runner. As much as it hurts me now to look at that photo (top), it is that very image that reminds me what I was, how far I've come and how running has helped transform my life. For that, I am eternally grateful. Now, every time I finish a run I think to myself ,'fuck the tobacco industry', I'm alive.

* Me, Jeff and Gerald will finally run a race together - the Bupa London 10,000 in May 2011.

Time to focus

2011-04-24T11:57:00.015+01:00

Greetings. I hope everyone is enjoying the Easter break. As mentioned in a previous post, I am running in the inaugural Lakeland Trails Marathon around Coniston Water on 3rd July. It's going to be a bumpy course, but nothing I can't handle. Besides, some of my better performances have been achieved on more difficult courses.

It's good to have a renewed focus. I have 7 full weeks plus 3 taper weeks ahead of Coniston. I've been speaking to a lot of experienced marathoners about how I can improve. Apart from the mandatory hill work [which I enjoy], I need to do more long runs (of 20-22 miles) and because I am terribly injury prone when doing track/speed work, I will add some more 10k races and fartleks to my schedule. I'll need to be careful though, and will be paying more attention to much slower recovery runs in between the hill work, long runs and races.

There was a bumper turnout of 253 at yesterday's local parkrun. After employing the same tactics as last week where I went out conservatively, I finished in 21:13, slightly faster than last week but after a 25km long run the day before and after jogging 5mi to the start line before the race, I am very pleased with this outcome:

parkrun splits: (km/mi) 4:30/7:14, 4:16/6:51, 4:16/6:51, 4:13/6:47, 3:59/6:24 (net: 21:13 / 31st place)

The signs are good: this week I've completed back-to-back long runs (15.5mi on Fri and 13+ on Sat) and have accumulated more than 80km/50mi in a week for the first time since February. Finally, congratulations to Petra (3:47) and to Brian (4:19 PB) for their respective performances at last week's Boston Marathon.

Next post: Why I run

Training (18-24 Apr)
Mon 18 Apr - rode 11.27km/7mi
Mon 18 Apr - [pm 17c] ran 13.5km/8.39mi in 1:09:33 (pace 5:09km/8:17mi)
Tues 19 Apr - rode 10km/6.21mi
Wed 20 Apr - rode 11.27km/7mi
Wed 20 Apr - [pm 23c] ran 20km/12.43mi in 1:43:51 (pace 5:12km/8:21mi)
Thurs 21 Apr - rode 10km/6.21mi
Fri 22 Apr - [am 15c] ran 25km/15.54mi in 2:20:03 (pace 5:36km/9:00mi)
Fri 22 Apr - rode 10km/6.21mi
Sat 23 Apr - [am 15c] ran 21.34km/13.26mi in 1:50:25 (*incl parkrun 5k in 21:13 @ 4:14km/6:49mi pace)
Sun 24 Apr - rode 10km/6.21mi
Sun 24 Apr - [am 12c] ran 5km recovery in 27:12 (pace 5:27km/8:45mi)

Week [running]: 84.84km/52.72mi
Week [bike]: 62.54km/38.88mi

Lakeland Trails Marathon (Coniston)

2011-04-22T19:52:00.002+01:00

My recovery has reached a point where I can now confirm that I have entered a summer marathon, the first running of the Lakeland Trails Marathon on July 3rd, which follows a course around Coniston Water in the English Lakes. I had been giving serious consideration to running in this year's Cork Marathon in six weeks. Although I ran 15+ miles today without any issues, I feel that Cork is just a bit too soon for me. I now have 10 weeks (7 plus taper) to build on recent endurance work and get myself race ready for Coniston.

parkrun bonus

2011-04-17T20:54:00.006+01:00

Greetings. I hope everyone is enjoying the warmer spring weather. I have been making the most of the extended daylight hours by running after work. I had planned to run as much as 50 miles this week but there was a bit of soreness earlier in the week so after a scheduled [running] day-off on Monday, I decided not to take any chances and didn't run on Tuesday either. This week I ran 64km/40mi and have passed 100 miles in April. I also rode 55km/39mi this week.

After ten-mile runs on Wednesday and Thursday, the plan on Saturday was to run 13 miles in the morning (before heading to Wembley to watch the City v United FA Cup semi-final) including testing my recovery by running in Saturday's local parkrun. I left home at 8:15am and jogged 5 miles to the parkrun start at Willen Lake. I had no intention of running a fast time. My plan was to start slowly and gradually increase the pace if there were no issues. I was targeting 23:30 (4:42km/7:30mi pace).

Even though my Garmin was recording splits, I decided I would ignore them and that it would be more prudent to run by how the leg was feeling. I started slowly and after the first km I was somewhere in the middle of the 198 strong entry. From here I decided to slowly start to move through the field. There is a steep winding incline at around 2km and I saw this as my opportunity to cruise past approximately 20 runners by the time we had passed the Peace Pagoda and were back alongside the North Lake.

From here the course heads to the South Lake where it loops for 2km to the finish. I was feeling no ill effects and decided to increase the pace a little during the final 2km. I was continuing to make good progress through the field and was running well within my limits. I pushed the pace a little more during the final km and crossed the finish line in 35th position. I was very happy with this workout, especially as I didn't feel any pain or discomfort during the 5k.

After the race I jogged 5-miles home to complete a total of 21.1km/13.1mi. I was shocked when I checked the results later and I had completed the 5k section of the run in 21:38 (parkrun splits, according to Garmin: 4:57 (7:57)/4:20 (6:58)/4:29 (7:12)/4:14 (6:48)/4:05 (6:34). On Sunday I ran an very easy 7 miles to take me past 100 miles in April.

I think this means that I no longer need to talk any more about being injured. I am happy that my recovery is on track and as long as this continues, I expect to be able to confirm a summer marathon entry soon.

There have been some outstanding April performances. Check out respective reports [where available]: Ray (an epic 49:21 at the Marathon des Sables 250k), Grellan (5:24 PB at Connemara 39.3), Thomas (2:59 PB at Vienna), Rick (2:49 at London) and Henrik (3:06 BQ at Salt Lake City).

Training (11-17 April)
Mon 11 Apr - rode 12km/7.46mi
Tues 12 Apr - rode 11.27km/7mi
Wed 13 Apr - ran 16.1km/10mi in 1:22:06 (pace 5:06km/8:12mi)
Wed 13 Apr - rode 10km/6.22mi
Thurs 14 Apr - ran 16.1km/10mi in 1:25:31 (pace 5:19km/8:32mi)
Thurs 14 Apr - rode 11.27km/7mi
Fri 15 Apr - rode 11.27mikm/7mi
Sat 16 Apr - ran 21.1km/13.1mi in 1:45:20 (*incl. parkrun 5k in 21:38 @4:19km/6:57mi pace)
Sat 16 Apr - rode 7km
Sun 17 Apr - ran 11.27km/7mi in 59:38 (pace 5:18km/8:31mi)

Week [running]: 64.60km/40.14mi
Week [bike]: 55.81km/39.02mi

* I had a great day out at Wembley on Saturday. Congratulations, City, for making me and the blue half very happy and for setting-up a May 14th final v Stoke City.

Musn't grumble

2011-04-10T15:20:00.007+01:00

My recovery continues and my weekly mileage is creeping back up. This week I've accumulated 69.71km/43.32mi with reduced pain and discomfort. Spring has arrived in England and we've had near perfect conditions, around 18c, for the last 4 days. The week's running highlight was completing a 13.1 mile run (5:09km/8:16mi pace) for the first time since Tokyo on 27/2. I'm still being cautious and avoiding doing any speed work, though I am gradually increasing the tempo of my runs: from range 8:20-8:30 min miles last week, to 8:11-8:25 min miles this week. The target for the next 7 days is to increase the weekly total to 50 miles.

I was disappointed not to run in today's Brighton Marathon, but I now know that I did the right thing in withdrawing. I possibly might have got round, but I suspect I would have recorded a rubbish time AND made the injury much worse, had I run. Marathon season in now definitely in full swing and there's lots of folks to follow this week. Good luck to Grellan (10/4 Connemara 39.3), Henrik (16/4 Salt Lake City 26.2), Thomas (17/4 Vienna 26.2), Rick (17/4 London 26.2), Brian and Petra (18/4 Boston 26.2) in their respective races. Oh, and there is the small matter of an all-Manchester FA Cup Semi-final at Wembley on Saturday. I'll be there. Come on CITY.

Rehab Training (04 - 10 Apr)
Mon 04 Apr - rode 10km/6.22mi
Tues 05 Apr - ran 14km/8.7mi in 1:12:28 (pace 5:11km/8:19mi)
Tues 05 Apr - rode 10km/6.22mi
Wed 06 Apr - ran 18.5km/11.5mi in 1:36:51 (pace 5:14km/8:25mi)
Thurs 07 Apr - rode 7.1km/4.41mi
Fri 08 Apr - ran 16.11km/10mi in 1:22:00 (pace 5:06km/8:11mi)
Fri 08 Apr - rode 10km/6.22mi
Sat 09 Apr - rode 16.4km/10.19mi
Sun 10 Apr - ran 21.11km/13.12mi in 1:48:37 (pace 5:09km/8:16mi)

Week [running]: 69.71km/43.32mi
Week [bike]: 53.5km/33.24mi

Two-legged man runs 10 miles. Twice.

2011-04-03T10:50:00.005+01:00

Greetings. I've had good week's training with lessening pain in the soleus region and I've also increased the length of my runs to 10 miles. Twice. I'm still a long way off full fitness but compared with where I was 2-3 weeks ago this week has given me a major boost, especially as I am feeling like I have two legs capable of sharing the workload. This week, a combination of keeping the pace of my runs below 5:10 km / 8:20 miles and the the 40+ miles I've accumulated on the bike have helped the soleus rehab.

Something felt different during my run last Monday. I planned to run a maximum of 10 easy kilometers, but the pain seemed duller than in previous weeks, so when I reached 10km I decided to add 3 extra km. I probably could have continued beyond 13km as there was no worsening of the pain during the run, but decided against it. I decided to test the injury by running again on Tuesday. I went out with the intention of running 8km but again the pain was less than previous weeks so I added another 4km, again without any problems.

By now I was fancying going a little bit longer, but I didn't want to overdo it so I took two days off from running. On Friday I went to see Gavin Burt, Osteopath, at Backs and Beyond. After a session including massage and acupuncture to the soleus region, I went for a 10-mile run (the longest run since Tokyo five weeks ago) around my old stomping ground in north London (Highgate - Primrose Hill - Regent's Park - Euston). Once again, Gavin's treatment has really helped. The acupuncture lessened the pain even further, especially at the start of the run, which has tended to be the most difficult and painful over the last 7 weeks. There was also slightly less pain during the run.

I resisted the urge to run on Saturday and instead accumulated 25km doing errands on the bike. I woke-up early on Sunday and headed out for another 10-miler with the same result: less pain, both at the start and during the run. It seems that if I keep the pace fairly slow and have plenty of days off running, I can slowly continue to increase the length of my runs. I am not worrying too much about pace yet. That can come later.

To recap - I had planned to run 40km this week but have actually completed 57.61km/35.8mi (plus 67.54km/41.97mi on the bike) with less pain both at the start and during my runs. Thinking back to where I was three weeks ago when I couldn't even run 3 miles on successive days, it seems I am now on the right side of this injury. It's still too early to be signing-up for a summer marathon but the chances of running one are increasing all the time.

I'm volunteering at the London Marathon on 17th April and I've been assigned to the Good for Age start area so I hope to see a few people that I know before the race. Finally, good luck to everyone who is running Brighton on April 10th.

Rehab (28 Mar - 03 Apr)
Mon 28 Mar - rode 11.27km/7mi
Mon 28 Mar - ran 13km/8.08mi in 1:08:42 (pace 5:17km/8:30mi)
Tues 29 Mar - rode 11.27km/7mi
Tues 29 Mar - ran 12km/7.46mi in 1:02:16 (pace 5:11km/8:20mi) HR136
Wed 30 Mar - rode 10km/6.22mi
Thurs 31 Mar - rode 10km/6.22mi
Fri 01 Apr - ran 16.5km/10.25mi in 1:26:16 (pace 5:14km/8:24mi) HR134
Sat 02 Apr - rode 25km/15.53mi
Sun 03 Apr - ran 16.1km/10mi in 1:24:26 (pace 5:14km/8:26mi) HR132

Week [running]: 57.61km/35.8mi
Week [bike]: 67.54km/41.97mi

Encouraging signs

2011-03-27T18:30:00.008+01:00

Greetings. I've had a better than expected running week. After six weeks of pain and discomfort and plenty of missed running days, the good news is that the tibialis posterior pain seems to have completely subsided and I am now left with residual discomfort in the soleus, about 6/10 on a pain scale. I had planned to run a total of 20km this week but having run a 5k and a 10k at 5:10km-5:20km pace on Tuesday and Wednesday, it was noticeable that the pain didn't worsen during the run.

After a day off running on Thursday, I ran another 10k on Friday at 5:08km pace, again without any deterioration during the run. Encouraged by this, I increased the pace slightly during a 5k run on Saturday where I ran at 4:53km pace. It was noticeable at this pace, that after 5km I was feeling a little more discomfort. It seems that as long as I keep the pace at 5:10km or slower I can run up to 10km without aggravating the injury. I ran 30km during four runs this week. The plan next week is to try and run on five days, up to 40km. I'm working in London at the end of the week so I'll also visit Backs and Beyond for a consultation with Gavin Burt, Osteopath, who has worked wonders for me in the past.

I've been commuting to/from work on the bike this week and have accumulated 50 miles in the process. I am certain that this is helping with my calf issues and in easing my present frustrations at not being able to run as I would like to. I'm not 100% sure I'll be ready for the Cork Marathon on June 6th. I have also got one eye on the first running of an holistic new marathon in France - Le Marathon Vert (Green Marathon) - from Cap Malo to Rennes in Brittany on 26th June as an alternative marathon, though it all depends on how quickly I can get back to full training. No pressure, Gavin :)

Finally, congratulations Rick for an inspirational V50 performance and a new half marathon PB (1:17) at Liverpool today and good luck to Ray who is about to take on the Sahara during his epic Marathon Des Sables adventure, starting on 1st April.

Rehab Training (21-27 March)
Mon 21 Mar - rode 11.27km/7 miles
Tues 22 Mar - ran 5k in 26:32 (pace 5:19km/8:32mi)
Tues 22 Mar - rode 10km/6.2mi
Wed 23 Mar - ran 10k in 51:56 (pace 5:12km/8:21mi)
Wed 23 Mar - rode 11.27km/7 mi
Thur 24 Mar - rode 10km/6.2mi
Fri 25 Mar - ran 10k in 51:18 (pace 5:08km/8:15mi)
Fri 25 Mar - rode 10km/6.2mi
Sat 26 Mar - rode 17.13km/10.65mi
Sat 26 Mar - ran 5k in 24:27 (pace 4:53km/7:52mi)
Sun 27 Mar - rode 11.27km/7 mi

Week [running]: 30km/18.64mi
Week [bike]: 80.94km/50.3 miles

The rehab tales/Ron Hill to visit MK parkrun and Sweatshop

2011-03-20T20:28:00.001Z

It's been a going through the motions sort of a week. I didn't run until today but I have been thankful to have my bike. I've been commuting to/from work and did some extra miles at the weekend which yielded 67.5mi/108km in total. Of course I am missing my daily runs but the bike is at least enabling me to retain some fitness and is keeping the legs turning over.

After 8 days of doing no running, I finally got to test the calf today by running a very easy-paced 2 miles. The calf area felt much better with less pain than last week, but that doesn't really tell me much. I had problems during previous weeks when I ran on successive days. For example, last week when I ran 5 miles after 4 days off, the calf felt much better, but when I ran on each of the following two days the pain was much worse and resulted in me heading home earlier than planned. I don't want want a repeat of this, so I am going to continue to take it easy and run not more than 2/3 miles on alternate days this week and see how the calf responds. If it continues to improve I may try and run 5 miles at the weekend.

On Saturday I headed to Willen Lake in MK where I volunteered to do timer duties at the MK parkrun. It was a beautiful, sunny morning and 173 runners took part. Next Saturday is a parkrun special in MK with a guest appearance from Ron Hill MBE, iconic British marathoner, Olympian and the first man to run a marathon in under 2:10 when he won gold at the 1970 Edinburgh Commonwealth Games in 2:09:28. After the parkrun everyone is heading to Sweatshop at Xscape where Ron will be available for questions (until noon) and parkrunners will be entitled to a 20% discount (all day) on production of a bar code.

Rehab (14-20 March)
Mon 14 Mar - rode 7 mi
Tues 15 Mar - rode 6 mi
Wed 16 Mar - rode 6 mi
Thurs 17 Mar - rode 9.5 mi
Fri 18 Mar - rode 6.5 mi
Sat 19 Mar - rode 19.5mi
Sun 20 Mar - rode 13 miles
Sun 20 Mar - ran 2 miles

Week [running]: 2mi/3.22km
Week [bike]: 67.5mi/108km

Brighton Marathon withdrawal

2011-03-16T19:14:00.003Z

I've arrived at a difficult decision and I will not run in the Brighton Marathon on April 10th. The calf issues are not responding to treatment and even my short runs are becoming too painful. There is no point turning-up at Brighton, running a poor race half-fit and possibly risking doing further damage to the calf area. The best course of action now is to stay off my [running] feet for while and let the healing process commence. Meanwhile, I will try to maintain a level of fitness by riding the bike and swimming. I am targeting the Huelgoat-Carhaix Half Marathon in Bretagne, France on May 14th or the Bupa London 10,000 on May 30th as comeback races. My next marathon is scheduled to be the Berlin Marathon on September 25th, though I am not completely ruling-out a summer marathon, possibly Cork on June 6th, fitness permitting.

Doubtful for Brighton

2011-03-12T11:51:00.007Z

The calf/posterior tibialis issues are not responding to treatment as quickly as I would like and therefore I have to be realistic and accept that my participation in the Brighton Marathon on April 10th is in some doubt. I am not withdrawing just yet as there is still a chance that there might be some improvement over the next couple of weeks. I have until April 1st to defer my place but in reality I need to accumulate some decent miles and a couple of long runs between now and then if I am to run on April 10th. At the moment it seems highly unlikely.

Thurs 10 Mar [10c/50f wind 24mph/39kmh) - 5mi/8.05km in 0:37:11 (pace 7:26mi/4:37km)
Fri 11 Mar [10c/50f] - 4mi/6.44km in 0:32:50 (pace 8:12mi/5:06km)
Sat 12 Mar [12c/54f] - 2mi/3.22kmin 0:16:21 (pace 8:10mi/5:05km)

Week: 11mi/17.71km

The left calf conundrum

2011-03-06T20:02:00.004Z

Thanks, everyone, for comments on my Tokyo Marathon race report. With the benefit of hindsight, I think the cramping issues were a result of several factors: not getting my normal nutrition in the crucial days prior to the race. This is an ongoing issue for a vegetarian in Asia; jet lag [and pre-race nerves] that resulted in a chronic lack of sleep; and the calf (gastroc)/soleus issues prior to the race must have been a factor.

My recovery after the race has been mixed. The quads felt pretty much fully recovered by Wednesday although the gastroc and soleus issues continue to give me problems one week after the marathon. The soreness was making it difficult for me to walk up and down stairs until Friday, and running was completely out of the question until Saturday.

On Friday, as much out of despair as anything else, I re-evaluated the trigger point work I had been doing and searched again for another solution. I came across an Athletes Treating Athletes clip on self muscle massaging the calf area. I realised that the problem might actually be stemming from a knott/tightness in the Tibilais Posterior muscle, which lies deep underneath the larger gastroc and soleus muscles. After isolating the muscle and doing some intensive work, there was some relief to the soleus pain and whilst it is still tender I was able to resume running on Saturday with an easy-paced 5-miler that was sore to start with, but became easier as the run progressed.

Since then I've done more deep work on the tibialis posterior, soleus and gastroc areas but when I ran again today (8mi), I experienced increased discomfort to the lower gastroc region. It eased a little during the run, but I am becoming increasingly worried about this as it's three weeks since this problem started bothering me. The only positive is that the injury itself doesn't seem to be getting any worse. I'm hoping that today's tenderness is due to residual soreness after the intensive work. At least the soleus seems to be responding to treatment. Furthermore, the shin tenderness, which was bothering me in the two weeks prior to the marathon, didn't trouble me yesterday or today.

I'll keep working on the trigger points and hopefully there'll be some more improvement over the coming days. It's important that I get three good training weeks under my belt if I am to run in the Brighton Marathon on 10th April, so I'm prepared to work through the discomfort for a couple of weeks as long as there is no further deterioration.

Sat 05 Mar [5c/41f] - 5mi/8.05km [easy effort] in 0:41:34 (pace 8:18mi/5:10km)
Sun 06 Mar [5c/41f] - 8mi/12.88km [moderate effort] in 1:02:46 (pace 7:50mi/4:52km)

Week: 13mi/20.93km

2011 Tokyo Marathon Race Report (3:30:10 PB)

2011-02-28T23:02:00.023Z

I returned to Tokyo for a second time to run in the 2011 Tokyo Marathon. For those that don’t know I was here last year but due to illness I endured a difficult race as well as diabolical weather conditions. This year’s weather couldn’t have been any more in contrast to last year’s race which took place on a cold day in constant, heavy rain. The 2011 version was run in ideal conditions. I arrived at the bag-drop area at 08:15 after a 15-minute walk from my hotel, The Best Western Shinjuku Astina. It was 8c with light winds and a few streaky clouds in the sky as runners waited in the holding pens ahead of a 09:10 start outside the Tokyo Government buildings in Shinjuku.

More than 330,000 people had applied to run in this year’s Tokyo Marathon with the lucky participants decided by a lottery. As well as a marathon with 32,000 entrants, there is a 10km race with a further 3,000 entrants. Instead of starting the 10km race at a different starting point or a few minutes before the marathon, all of the 10k runners are placed in Corral A ahead of 95% of the marathon field. I was placed in Corral C, meaning I was behind around 5,000 others, taking approximately 2mins 30secs to cross the start line once the gun had been fired.

There are a couple of pinch points early in the course: a right turn after about 300m, and a left turn after about 1km. This makes for a slightly chaotic start during the initial stages of the race as quicker runners attempt to pass the slower runners ahead of them. This year I was aware of these dangers, however, and managed to avoid slowing down too much by anticipating the pinch points and thus working my way through the course much more efficiently than last year.

TM11 gets underway

Large crowds once again lined the streets from the start in Shinjuku but unlike last year, where I lost valuable minutes in the first 5km, this year I was running freely within 2km as we headed along Yasukuni Dori Ave. My race strategy was to run 5km splits between 23:40 and 24 minutes (7:37mi - 7:50mi) pace in order to put me in a position to push for a finish between 3:20 and 3:25. In my haste not to get stuck at the start of the race, I went from one extreme to the other by recording a suicide 22:50 split as we passed the 5km marker just past Yotsuya.

I was feeling relaxed at this point but made a conscious effort to slow down to try to conserve energy for later in the race. However, predictably, my Garmin 405 was misbehaving badly due to the sheer volume of tall buildings and I was basically reliant on feel and the official 5km splits. Having passed Suidobashi at 6km, the course then skirts around the outside perimeter of the Imperial Palace Gardens for 4km as it makes its way towards Hibiya Park, where the course funnels 10km runners to the finish line. The next split was a more conservative 23:18 as I passed 10km in 46:08. I was running well within my limits at this point.

approaching 10km at Hibiya Park

On reaching 10km the course then makes a right turn where the course then makes its way in a more or less straight line to towards Shinagawa before doubling back along the opposite side of the road. At approximately 12km, we passed the Zojoji Temple (built in 1393) whilst the leading group of elite men, running in the opposite direction, were passing the 19km marker. I was still running fairly efficiently as I reached 15km in 1:09:35 (23:27 split).

As the course doubled-back at Shinagawa (15.5km) the temperature must have reached 12c and it was noticeable that the crowds were out in force enjoying the good weather. When we passed 17km I could see the iconic Tokyo Tower to my left. As I approached 20km at Hibuya Park I took my first gel. Shortly after I clocked a 23:55 split as I passed 20km in 1:33:30, halfway in 1:38.

In the 10 days leading up to the marathon I had developed a nagging discomfort to the soleus (calf) and shin areas. I had been working feverishly with the trigger point ball and foam roller all week and, finally, the problem seemed to ease on Friday night. I wasn’t too concerned about running a marathon as when I ran 12 miles last weekend, the discomfort reduced and moved into the shins as the run progressed.

As a precaution I wore compression socks for the first time in a race. I also took a couple of ibuprofen before the race. I had completely forgotten about the calf but as we took a right turn before turning left as we approached Ginza at around 21.5km, I was reminded with a gentle twinge to the same calf area that it was only ibuprofen that was masking the discomfort. As we approached 25km I could feel some irritation to the calf area but I still managed a decent 5km split (24:19) as I passed 25km in 1:57:49.

Nihonbashi @ 23km

From the glitz of Ginza’s top end stores, the course heads via Nihonbashi (photo, left) towards Kaminarimon Gate at Asakusa (28km), before heading back on the opposite side of the road back towards Ginza. Just before doubling back at Asakusa, it felt as if I had been shot as a sharp pain gripped my left calf forcing me to radically alter my gait and slow down. I wondered if I should stop and stretch-out the calf but it seemed to be easing as I kept moving. Nonetheless, all of the sudden my confident frame of mind had been rapidly replaced with doubt and uncertainty. My main consideration now was would the calf hold out to the end of the race? It seemed it would as the discomfort had all but disappeared as we reached 30km and I had recovered to record a reasonable 25:39 split, passing 30km in 2:23:28.

From 30km onwards, it seemed that the whole of Tokyo was watching, with many people in the crowd taking the trouble to offer runners sweets, drinks and incredible noise. As the course reached Ginza for the second time at around 33km, I was feeling re-energised, but shortly after turning left at 34.5km as the course moved towards Tsukiji, I was hit by a second wave of cramp, only this time the pain was so severe that I had no option other than to stop and stretch. This was further compounded by a pretty hostile 5-minute bad patch which resulted in me almost losing my composure. I kept my eyes on the business in hand, kept my focus and remained determined. Despite the cramp, I was still on target for a good time even though the next 5km split was 26:35 as I passed 35km in 2:50:03.

From 36km, the course hits the port area and runners encounter the first of 3 bridges. By now the temperature had reached 16c and when I reached the first bridge the calf suddenly erupted in a painful spasm and I had to literally drag myself to the highest point. It was weird, my body wanted to push harder but my left leg was having none of it. Thereafter, whenever I tried to push-on, the calf would scream loudly. From now it was a case of slow down or suffer badly.

I knew the ups and downs of the bridges between now and 41km would be difficult but I managed to keep moving. My target now was still a PB but I was looking at 3:30 rather than 3:25. If I could just get past the last bridge at 41km by 3:25, I figured the momentum of a nice elongated downhill 400m that followed would get me over the finish line and a PB. I passed 40km in 3:18:44 (28:41 split). Shortly afterwards I heard someone call my name. I turned to my left and fleetingly saw Bob Coulson (Tokyo Racer) who was there to offer much appreciated encouragement.

approaching 42km

As I reached the top of the final bridge just past 41km (41km at 3:24:50), I received more encouragement from my Japanese mate Yamada and the Hashiru crowd. Again, this gave me a big boost and I found some extra strength as I headed down the slope before a left turn followed by a right turn takes runners to the finish line adjacent to Tokyo Big Sight. As I took the final turn I knew I had overcome the cramping and would be just outside 3:30 but well inside 3:31. I crossed the finish line in 3:30:09 having taken 57 seconds off my previous best time at Chicago last October.

The cramping almost wrecked my race and I need to understand why this (and the calf/soleus issues) happened in the first place as I have never suffered with extreme cramps in this way before. I ate plenty of honey before the race, drank plenty of isotonic liquid (Amino Value) before and throughout the race and grazed on SIS gels as well as the banana and dried fruit which was made available from halfway. Perhaps the cramp is linked to changes to my diet whilst in Japan. I don’t know. Apart from the cramping, I felt reasonably OK even going into the latter stages and I am entirely encouraged by this.

Overall, after a disappointing 2010, I seem to be heading in the right direction, especially when I consider that the cramping made the last 15km particularly difficult and incredibly stressful, costing me vital minutes in the process. No-one said running a marathon is easy and suffering to some extent is part of the learning process, but then again I got what I came for - a PB. Now that is definitely something to be celebrated.

I also achieved a marginal Boston Qualification with 49 seconds to spare which in reality means there is little chance I will get a place under the new rules. So that was Tokyo 2011. Next it’s Brighton on April 10th.

Chip time: 3:30:10 PB BQ (pace 4:58km/8:00mi) HR154

Splits
5km - 22.50 (22.50)
10km - 23.18 (46.08)
15km - 23.27 (1.09.35)
20km - 23.55 (1.33.30)
25km - 24.19 (1.57.49)
30km - 25.39 (2.23.28)
35km - 26.35 (2.50.03)
40km - 28.41 (3.18.44)
Finish - 11.25 (3.30.09)

Winner (men): Hailu Mekonnen (Ethiopia) 2:07:35 PB
Winner (women): Tatiana Aryasova (Russia) 2:27:29

* Special thanks to Bob Coulson, who arranged a nice dinner on Friday night and came out to offer encouragement to me and numerous runners from his Running Club, Namban Rengo, at 40km, and also to my good friend Yamada Hiroshi for a fun day at the expo, support at 41km as well as a nice dinner [with Sachi and Yohshiaki] after the race.

..and now for something completely different

2011-02-20T22:40:00.008Z

No bold predictions except to say that the Tokyo Marathon training cycle has been pretty good and I am feeling quietly optimistic. I fly to Tokyo on Wednesday ahead of Sunday's marathon which starts at 09:10 JST (00:10 GMT). A tracking/results service is available via http://p.tokyo42195.org (I am bib no. 25306).

Thanks, everyone, for your ongoing support and encouragement

Tokyo Marathon Taper Week 2 (Feb 14-20)
Tues 15 Feb [5c/41f/windy] - 5mi/8.05k [hard effort] in 0:35:26 (pace 7:05mi/4:24km) HR163
Wed 16 Feb [5c/41f] - 5mi/8.05km [moderate effort] in 0:39:03 (pace 7:48mi/4:51km) HR140
Thurs 17 Feb [4c/39f] - 5mi/8.05km [easy effort] in 0:41:35 (pace 8:18mi/5:10km) HR127
Sat 19 Feb [5c/41f] - 5k progression [4:59/4:48/4:38/4:35/4:28] in 0:23:30 (av pace 4:42km/7:32mi) HR150
Sun 20 Feb [3c/39f] - 12mi/19.32km [easy effort] in 1:35:56 (pace 7:59mi/4:57km) HR150

Week: 30.12mi/48.47km

MK parkrun 5k

2011-02-12T23:44:00.011Z

With the Tokyo Marathon just two weeks away, this week has been about combining some long runs with some shorter intensive work. It's been another good training week in which I ran in a 5k race for the first time.

On Saturday morning, I jumped on the bike and rode 5 miles to Willen Lake in Milton Keynes to run in one of the weekly parkrun 5k events. parkrun is very much a community event with 5km events held across the UK every Saturday morning. It's free to run and the events rely on local volunteers to ensure everything goes smoothly. All runners need to do is sign-up via the parkrun website and they are then able to run at any event in the UK. In return, runners are asked to volunteer 3 times-a-year.

For me, then, yesterday's MK parkrun was an ideal opportunity to sharpen-up under race conditions. I wasn't really sure what to expect as I had never run a 5k before, although I ran a couple of 5 mile races at the end of 2010 (PB 33:37), and I have a 40:03 10k PB, set back in 2008 when I was new to running and only training for the 10k distance. I developed knee and hip issues back then but have subsequently learned more about training properly and staying injury-free, although I had been possibly over-cautious about doing speed work until fairly recently. Thus in 2011, armed with some experience of training and racing and in order to improve my marathon and half marathon times, I am reintroducing more intensity into my training as a counterbalance to the long runs.

We set-off at 9:00am close to Willen Lake and after heading along a series of pathways, we reached a slight incline at 300m I suddenly developed jelly legs, possibly a result of riding to the event on a bike, which resulted in a very sluggish first km (4:30/7:14). Fortunately, part of the next km was alongside the Grand Union Canal which allowed me to recover and despite a steep, tricky climb on the approach to the Peace Pagoda just before the the second km, I was able to record a much more respectable split (4:13/6:47).

A short downhill followed, which took us adjacent to Willen Lake (north) after which we headed towards the south lake which the course then circumnavigates in a clockwise direction to the finish line. The third km was slightly quicker than the previous (4:12/6:45). I was running just behind a group of three other men but I decided to push a bit harder and overtook them at 3.5km. By now I was feeling relaxed and this was reflected in the next split (4:06/6:35). A sensed couple of runners behind me during the last km but found sufficient to hold them off and in doing so I recorded a fast final split (3:56/6:19), according to Garmin, resulting in an 20:45 finish according to the official timer.

Generally speaking, apart from the first km this was a good outing for me. I'm sure I'll return here as I feel a sub-20 5k is within reach. I'll also return as a volunteer as I do like the whole ethos and relaxed atmosphere surrounding this event.

MK parkrun #57 (12th Feb 2011)
Time: 20:45 (4:09km/6:40mi pace)
Place 12/134
Splits: 1km.4:30(7:14) 2km.4:13(6:47) 3km. 4:10(6:42) 4km. 4:06(6:35) 5km. 3:56(6:19)
First man: Anthony Murrell 18:03
First woman: Maree Blossom Jessen 20:46

Taper week 1 (7-13 Feb)
Tues 08 Feb [0c/32f] - recovery 16.1km/10mi in 1:25:45 (pace 5:20km/8:34mi) HR130
Wed 09 Feb [7c/45f] - 10km/6.22mi [incl 6 x 500m hill sprints] in 0:46:39 (pace 4:40km/7:30mi) HR155
Thurs 10 Feb [9c/48f/rain] - 90 mins moderate effort 18.33km/11.39mi (pace 4:55km/7:54mi) HR145
Sat 12 Feb [9c/48f] - ran MK Parkrun 5k 0:20:45 (pace 4:09km/6:40mi) plus rode 16.1km/10mi
Sun 13 Feb [9c/48f/windy/rain] - 2hrs moderate effort 24.33km/15.12mi (pace 4:56km/7:56mi) HR145

Week: 73.76km/45.83mi

Olympic stadium legacy decison leaves more questions than answers

2011-02-11T13:55:00.024Z

So, the Olympic Park Legacy Company has unanimously approved West Ham United and the borough of Newham's bid over a rival bid by Tottenham to become stadium tenants after the completion of the 2012 Olympic Games. The decision is expected to be ratified by two government departments and the Mayor of London next week.

The green light was given to West Ham because its bid will keep athletics in east London and leave the running track untouched at the 60,000 seater stadium. The rival Spurs bid had been widely criticised because it involved knocking down the stadium and building a new one, whilst expanding the existing Crystal Palace athletics facility. The original legacy document, put forward at the time the Games were awarded in 2005, had proposed a 25,000 seat stadium with a track at the present Olympic site.

Baroness Ford, head of the OPLC, said:

"We have made a unanimous recommendation to back West Ham and the borough of Newham as the long term tenant. This represents the very best legacy for the stadium. It is cracking for the communities of east London and a really good outcome for sport."

However, the decision seems to be a strange one, because:

West Ham fans are almost unanimously against moving to a stadium with a running track;
Spurs fans were almost unanimously against moving away from the club's traditional home in N17;
Spurs bid planned to revamp and expand the existing Crystal Palace stadium but its location in South Norwood is not overly accessible, making it a questionable alternative to say the least. However, it is likely that athletics will struggle to fill the Olympic stadium (except, perhaps, periodically should London stage a major international athletics competition, such as the European Championships);
We are told that this is the best legacy for east London, but there has been little discussion about the impact of West Ham moving from its present home and how that might impact on its local neighbourhoods;
There has been no consideration given to the priorities and aspirations of Leyton Orient FC, or how West Ham's stadium move will impact on them.

There is a precedent. In 2002 Manchester City FC (MCFC) took over the running of the 2002 Commonwealth Games stadium and converted it into a 47,000 football stadium. The warm-up track adjacent to the stadium has subsequently been developed as a community athletics facility (photo, left) and is well-used by local schools and local athletics federations. Furthermore, Manchester City Council is paid £3m-a-year in rent, every year by MCFC.

Meanwhile back in east London, of course it's great that British athletes and some local kids will occasionally have the use of a new, iconic stadium to hopefully inspire them to achieve greater things, but the fact that we'll be left with a stadium that West Ham will rarely fill, athletics will struggle to fill and one that West Ham's loyal fans don't want should not have been taken for granted. Instead of a undertaking a full public consultation on all of the legacy options, it seems that massaging the egos of a few politicians and the furthering the self-interests of a local corporate elite has ostensibly won the day.

We await substantive financial, post-Games stadium access and technical details of the preferred bid but my initial reaction is one of surprise that the seemingly sustainable 25,000 seater stadium option, which was good enough for the Olympic Games decision-makers to award the Games in the first place, was so emphatically dismissed. Whether this is the right decision for east London and for British athletics is entirely open to debate.

2011 ASICS Watford Half Marathon race report

2011-02-06T19:00:00.016Z

I returned to Watford today to run in the ASICS Watford Half Marathon for a second time. I do like this race: it is fairly local and therefore easy to get to, has a good entry (2,000), is well organised and well marshaled, and is a tough, scenic course. The point of my being here was to give myself a stiff workout ahead of Tokyo Marathon taper. I ran here last year and posted my best half marathon time in 2010 (1:34:42) despite an elevation gain of 337m/1105ft, according to Garmin.

I came into this race on the back of a full training week. All week the weather forecasters had been saying gale force winds would dominate proceedings, but the wind wasn't as bad as the weather forecasters had led us to believe it would be and, in fact, it only really came into play during the second half of the race, particularly the last 6km. I estimate the wind (which gusted to 21mph/34kmh) cost me seconds, perhaps up to a minute at worst. I sometimes think it's better to ignore the weather forecast completely and just get on with it, especially in the UK where our small island status makes forecasting a particularly hit and miss affair.

It was all very civilized this morning. It was unseasonably mild (11c/52f) when I left the house at 8:40am in order to board a train for the 40 minute journey to Watford Junction. From there it's a 15 minute walk to the race start in Cassiobury Park. By 10:10am I had dropped my bag and even had 10 minutes to warm up before making my way to the vets start line. There are two start lines for this race. One for senior men; and another for vets and senior women. The two lines of runners merge after about a km.

The race started on time at 10:30am and weaved its way through the Park for 1.4km (0.9mi) before meandering through numerous residential streets. My plan was not to hang around during the first 3 miles as the course gets much more difficult between 3 and 7 miles. The first mile was completed in 6:34. The first climb of any significance starts after about a mile and continues for the next half mile. Thereafter, the course gently undulates through residential streets to 5km when the course enters some country lanes and the bumps become much deeper and longer lasting. I was feeling good in the early stages: mile 2 was completed in 7:08, with mile 3 in 6:58 (5km in 21:19).

Two tricky inclines - the first between 5-5.5km and the next between 6-7km (from 41m/134ft to 95m/311ft) were hard work but I pushed on nonetheless. The splits for mile 4 (7:46) and mile 5 (7:23) show how much more difficult the course is compared with the first 3 miles.

The most difficult section of the course presents itself between miles 5 and 6.7. At mile five there is a sudden, 400m steep descent where the course drops from 90m (275ft) to its lowest point 15m (50ft) and it was difficult to slow down. From that lowest point in the course there then follows the most difficult climb - a steep ascent from 15m (50ft) to 122m (400ft). This section of the course definitely tests the runner and it shows in today's splits: mile 6 in 7:46 and mile 7 in 7:35.

It is also worth mentioning that I passed halfway in 47:44 (48:08 in 2010) but I wasn't enjoying this section as a runner just behind me kept grunting really loudly. I tried to get away from him but he saw it as a personal challenge and apparently took aim. Fortunately, once we reached the high point of the course at 6.7 miles, I pushed and he fell back and I managed to put some distance between us.

Still in the countryside, the next part of the race is a much welcome largely downhill section (still with some shorter, but less demanding bumps) between mile 6.7 and mile 8. This enabled me to pick-up the pace with mile 8 completed in 7:02. Just past mile 8, there is the first of three notable, nagging bumps over the next two miles, making it difficult to really gather any momentum. That said I managed to keep the pace at a reasonable 7:28 for mile 9 and 7:27 for mile 10.

The next one-and-a-half miles are pretty flat as the course re-enters the urban environment, and I was able to pick-up the pace (mile 11 in 7:04, mile 12 in 7:21) in this section despite encountering some blustery gusts head on. Just when I was getting into a groove, the course gradually starts to climb again between miles 12 and 13. At first the climb is not particularly difficult but an annoying section leading runners back into Cassiobury Park was taxing to say the least. I panicked at this point as for the first time ever in a race I felt the onset of cramp. My gait suffered as a sharp pain took hold across the arch of my foot. Fortunately, I managed to keep moving and it passed after about 30 seconds. I was able to push-on for the finish (7:22 for mile 13).

I crossed the finish line in 1:35:33, 51 secs slower than last year but all things considered, this is a good outcome and more importantly it reverses a mini-trend of two poor half marathon results in the second half of 2010. I needed a good race today to put me in a good frame of mind ahead of Tokyo and I am satisfied with this solid performance on a tough course.

Chip: 1:35:33 (pace 4:31km/7:17mi) HR160
Place 353/1984 starters
Out: 47:44 (48:08 in 2010)/back: 47:49 (46:22 in 2010)
Winner (men): Martin Williams (Tipton Harriers) 1:08:35
Winner (women): Becky Penty (Highgate Harriers) 1:16:57

Tokyo Marathon Training (Jan 31 - Feb 6)
Mon 31 Jan [0c/32f/sunny] - ran 90 mins easy 17.42km/10.82mi (pace 5:10km/8:19mi) HR138
Tues 01 Feb [4c/39f/windy & showers] - ran 21.1km/13.1mi in 1:38:45 [pace 6km@4:57km/7:59mi; 5.1km@4:39km/7:29mi; 10km@4:30km/7:15mi] HR153
Wed 02 Feb [8c/46f/windy] - recovery run 13km/8.08mi in 1:07:33 (pace 5:12km/8:21mi) HR140
Thurs 03 Feb [4c/39f] - ran 90 mins moderate effort 18.5km/11.5mi in 1:30:20 (pace 4:53km/7:51mi) HR144
Sat 05 Feb [11c/52f/very windy] - rode 16.94km/10.52mi
Sun 06 Feb [11c/52f/windy] - ASICS Watford Half Marathon 1:35:33 (pace 4:31km/7:17mi) HR160

Week [running]: 91.13km/56.63mi

Here we go again

2011-02-03T19:33:00.000Z

After missing almost a week of training in early January, it turned out to be a pretty decent month in which I ran a total of 312.31km/194.06mi. In this the last full-mileage training week before tapering ahead of the Tokyo Marathon (27/2), I ran on Monday, Tuesday, Wednesday and today accumulating 70.03km/43.51mi, though I'll now ease off between now and Sunday's first race of the season, the Watford Half Marathon.

I wasn't feeling much fatigue after Saturday's 20-miler and a day off on Sunday. Nonetheless, Monday's run was an easy-paced 90 minutes - 17.42km/10.82mi at 5:10km/8:19mi pace (HR138). I returned to last week's newly discovered route that took me back to the Grand Union Canal via the Wolverton Viaduct/Ouse Valley Country Park.

At this stage of marathon training, Tuesday called for a much tougher workout. It was milder (4c) but windy when I set-off for a 21.1km/13.1mi run around one of my usual routes which rings Milton Keynes passing the splendid concrete cows and then some very historic places: Great Linford, Loughton, Woughton on-the-Green and 5km alongside the Grand Union Canal. The plan was a progression run: 6km@4:57km/7:59mi; 5.1km@4:39km/7:29mi;10km@4:30km/7:15mi (HR153) which I completed in 1:38:45. The milder weather has brought plenty of wind, which was the biggest obstacle during this run.

It was even milder (8c)on Wednesday but still windy when I set-off for a regulation 8.08-miler in 1:07:33 at 5:12km/8:21mi pace (HR140). With Sunday's race in mind, today I headed back largely along the same easy route as on Monday, but added an extra km or so during a run of moderate effort - 18.5km/11.5mi in 1:30:20 at 4:53km/7:51mi pace (HR144).

I'm feeling like I am on top of my training presently and am excited about this month's races. As I mentioned earlier in this post, I'm running in the Watford Half Marathon on Sunday so I'll ease off between now and then as I want to run a fast time. Last year I ran my best half marathon of the year, 1:34:42, in this race despite it being a tough course with 337m/1105ft elevation gain, according to Garmin. If last year's racing conditions from start to finish are anything to go by, we should expect a flood, heatwave, Noah and his Ark, a hurricane or other crazy weather event. Whatever, I'm ready. Have a good weekend, all.

Tokyo Marathon Training (31 Jan - 03 Feb)
Mon 31 Jan [0c/32f/sunny] - 90 mins easy 17.42km/10.82mi in 1:30:00 (pace 5:10km/8:19mi) HR138
Tues 01 Feb [4c/39f/windy and showers] - 21.1km/13.1mi in 1:38:45 [pace 6km@4:57km/7:59mi; 5.1km@4:39km/7:29mi; 10km@4:30km/7:15mi] HR153
Wed 02 Feb [8c/46f/windy] - recovery 13km/8.08mi in 1:07:33 (pace 5:12km/8:21mi) HR140
Thurs 03 Feb [4c/39f] - 90 mins moderate effort 18.5km/11.5mi in 1:30:20 (pace 4:53km/7:51mi) HR144

Mon - Thurs: 70.03km/43.51mi

Tokyo on target

2011-01-29T17:00:00.004Z

After last week's 55 miles, I wanted to push-on a bit more this week. The Thai training was solid enough, but with the Tokyo Marathon just 4 weeks away, this week has been about incorporating some faster turnover and intensity into my training.

After a day-off on Monday, I wanted to discover a new route so I set-off on a random run on Tuesday. It was a mild 6c when I left home. I had an idea of the general direction in which I wanted to head and after hitting a couple of dead ends I found my way onto a section of the Grand Union Canal in the Wolverton area that I hadn't encountered before.

Even better was to follow when, after about 5km on the newly discovered section, the canal reached an aqueduct (photo, left) whose tunnel I regularly run through. This has opened up numerous possibilities for future running. The legs still had a bit of fatigue in them, though, so I kept the pace over 12 miles to a steady 8:00 minute per mile.

My legs felt much the same on Wednesday and I laboured a bit whilst maintaining a sluggish 8:05min/5:02km pace during an 8 mile run along on one of my well worn routes. My HR reading continues to give me good feedback with both Tuesday's and Wednesday's runs showing a 145 average.

When I woke-up on Thursday it was much colder (0c) but there was no fatigue in my legs so I was able to inject a bit of pace into my scheduled 10-mile run. I split the run in two: 5mi @ 4:52km/7:51mi and 5mi @ 4:27km/7:10mi. Again the HR reading was in the fairly happy zone at average 155. Encouraged by this, on Friday I ran an 8-mile fartlek in cold and breezy conditions (-1c). The plan was to keep the overall pace below 8 min miles and to sprint up any elevated sections, of which there were quite a few. The overall pace for this run was 4:48km/7:42mi (HR154).

The main event of the week, though, was Saturday's 20-miler a marathon pace. I ran 20 miles last Sunday in 2:41:44. Whilst I was happy with that run I felt I needed to work harder today in an attempt to gauge my fitness ahead of Tokyo. The plan was to maintain 7:45 min mile pace throughout. I set-off with a bit of fatigue in my legs and this was reflected in the first two miles being the slowest of the entire run. By the time I reached 5km I was in my stride and comfortable. This was one of those runs where the legs seemed to loosen-up as the run progressed. I was bang on target at 10 miles (1:17:32) and 15 miles (1:56:26). The last 5 miles made me work harder, but I kept the target pace without any issues with the last mile at 7:44 mi pace. I am also encouraged by a 148 HR reading.

This week's total is 94.05km/58.44mi and all of the sudden January is turning out to be a decent month (294.89km/183.24mi), despite almost a week lost in early January. I've completed 3 x 20 mile runs in the last 5 weeks so I am pretty comfortable with the endurance side of things. I'll keep the intensity in my training over the next 4 weeks. To help achieve this, I'm running in the Watford Half Marathon next Sunday before the onset of three taper weeks ahead of the Tokyo Marathon on 27th February.

Tokyo Marathon Training (Jan 24-30)
Tues 25 Jan [rain 6c/43f] - 19.51km/12.12mi in 1:37:00 (pace 4:58km/8:00mi) HR145
Wed 26 Jan [5c/41f] - 13.35km/8.29mi in 1:07:10 (pace 5:02km/8:05mi) HR145
Thurs 27 Jan [0c/32f] - tempo run 16.11km/10mi in 1:15:07 [5mi @ 4:52km/7:51mi and 5mi @ 4:27km/7:10mi] Av pace: 4:40km/7:30mi/Av HR155
Fri 28 Jan [-1c/30f] - fartlek 12.88km/8mi in 1:01:45 (pace 4:48km/7:42mi) HR154
Sat 29 Jan [-1c/30f] - 32.2km/20mi in 2:35:14 (pace 4:49km/7:45mi) HR148

Week: 94.05km/58.44mi

Thai bonus

2011-01-23T17:23:00.009Z

Greetings. I arrived back in England late on Saturday night after a 12hr 45min flight from Bangkok. It was a good trip, the running week has ended very well and I seem to be in pretty good shape. An added bonus is that the Bangkok heat and humidity has helped me shed 2kg and am now just 2kg over my ideal race weight (64kg).

Benjasiri Park, Bangkok

I enjoyed the cooler temperatures during my first week in Bangkok but, as forecast, the heat and humidity increased during the second week. Not that I am complaining about this as part of the reason for being in Bangkok was to do some hard work ahead of the Tokyo Marathon, which is just 5 weeks away. I did most of my running this week in Benjasiri Park (photo, left), apart from one run in Chatuchak Park which has a measured 3km circuit. Benjasiri Park is much smaller with a 0.75km circuit, but both parks have good surfaces, are well-used and I enjoy running in both.

I was on a roll after finishing last week strongly and I wanted to keep the momentum going this week I swapped my planned rest days and ran on Monday instead of Tuesday. I headed to Benjasiri Park for a 13.5km run at 5:02km/8:06mi pace.

After Tuesday's rest day, I was back in Benjasiri Park on Wednesday but it was noticeably hotter and more humid (31c/88f/70%) during my 16.56km/10.29mi run. It was supposed to be an 18km run but another Garmin failure put paid to that. At 8am and 6pm each day the national anthem is played in parks and public spaces. During the playing of national anthem, everything stops as people pay their respects to the King of Thailand. Like everyone else I stopped what I was doing and paused my 405. However, when the anthem finished and I could resume my run, I could not switch the Garmin back on. I tried for 5 - 10 minutes and eventually gave up, stretched and went home. It also malfunctioned on Monday, but this was at the end of the run and I managed to stop the timer after about a minute. It seems that the device does not like perspiration, which is a bit weird for what is supposed to be a performance device. I am so fed up with this piece of crap I'm going to investigate other GPS options (suggestions welcome). I cannot rely on the 405. It has let me down too many times, including when I need it most during key races (including Tokyo, Cork and Chicago marathons).

Chatuchak Park, Bangkok

I fancied a change of scenery on Thursday so I headed for Chatuchak Park (photo, left). It was another very hot day (34c/93f/76%) and I was certainly feeling the strain as I ran five laps of the park - 15km/9.32mi at 4:59km/8:01mi pace). The intensity of this run felt more like a 21km run at 4:30km pace but I was amazed that the HR averaged 144. Friday was slightly cooler and less humid and my last run of this Thai trip was an easy 7 miles in Banjasiri Park at 5:06km/8:12mi pace.

I had hoped to complete a 25km run had the conditions been as cool as during the first week but it wasn't to be. Despite this, I've had two good running weeks in which I've recorded my highest ever weekly total in SE Asia - 71.32km/44.32mi - as well as increasing my longest distance to 20km (on 15/1).

I realise that these figures might not seem too impressive, but running in SE Asia requires considerable extra effort, adaptation and that one runs sensibly. The best way I can describe the effort required is that a 10-mile run in SE Asia feels like a 15-16 mile run in Europe; a run at 8:00 min mile feels like a tempo run in the UK. A 44 mile week might not seem to excessive, but the effort required feels like a 60+ miles week in Europe, top end for me. Also recovery is much slower and requires a lot of stretching and careful re hydration if one is to run most days. I am learning how to adapt and re-acclimatizing cannot be rushed, but I must be getting fitter as the highest HR reading this week was 146 and I was working hard, especially at the end of the week when the heat and humidity was at its most intense.

I felt pretty good during all of today's 20-mile run. This was again reflected in my heart rate which barely got above the mid-130s during the first half of today's run - 32.2km/20miles in 2:41:44 at 5:01km/8:05mi pace (HR143). I kept the pace pretty constant throughout and am very happy with my overall condition at the moment. This week's total is 88.53km/55mi.

Tokyo Marathon Training (17-23 January)
Mon 17 Jan [Benjasiri Park 29c/84f/58%] - 13.5km/8.39mi in 1:08:03 (pace 5:02km/8:06mi) HR146
Tues 18 Jan - rest day
Wed 19 Jan [Benjasiri Park 31c/88f/70%] - 16.56km/10.29mi in 1:24:20 (pace 5:05km/8:11mi) HR142
Thurs 20 Jan [Chatuchak Park 34c/93f/76%] - 15km/9.32mi in 1:14:44 (pace 4:59km/8:01mi) HR144
Fri 21 Jan [Benjasiri Park 33c/91f/57%] - 11.27km/7mi in 0:57:31 (pace 5:06km/8:12mi) HR140
Sat 22 Jan - return UK
Sun 23 Jan [MK/Grand Union Canal] - 32.2km/20miles in 2:41:44 (pace 5:01km/8:05mi) HR143

Week (17-23 Jan): 88.53km/55.0mi
January: 200.84km/124.80mi
Thailand total (9-21 Jan): 127.65km/79.32mi

News from Bangkok

2011-01-16T13:11:00.005Z

Greetings from Bangkok. I'm back here for a hastily arranged work trip which has been brought forward from April/May. I had less than a week to prepare before travelling and my running has suffered as a consequence. During the week 3-9 Jan I only managed a pathetic 8 miles. This was hardly the start to the running year I wanted, but work had to come first on this occasion. I arrived in Bangkok in the evening on 9th January and had hoped to run that evening, but my hosts had arranged a nice dinner so I had no option other than to write-off the running week.

Thailand was enduring record temperatures (constantly around 40c) and Bangkok was more like a war zone as political tensions ran high last time I was here in May 2010. Thankfully, the situation is much quieter this trip and the temperatures are much kinder as well. Coming from a cold British winter it was still a bit of a shock to the system to suddenly be confronted with daytime temperatures of 30c and high humidity, but unlike last May, temperatures have been between 20c-28c in the evenings and early mornings.

This week has been chaotic. Monday of this week was filled with meetings and another dinner in the evening so it was shortly after midnight on Tuesday morning before I could get out for a quick 4-miler to acclimatize and get the week underway - 6.44km/4mi in 0:30:41 at 4:46km/7:39mi pace (HR153). The temperature was 24c and this run on the streets around Phahonyothin Rd/Soi Ari was actually a lot less demanding than I imagined my first run back in Bangkok would be. Tuesday was another busy day so I squeezed in a second run before work - 10km/6.21mi in 0:49:43 at 4:58km/5:00mi pace (HR141). I had thought about running for a third time in the evening but that would be going from one extreme (not running) to the other.

Wednesday was another long working day but I had two days off scheduled for Thursday and Friday. Jet lag finally caught up with me on Wednesday afternoon so I could only manage a 4-miler before heading to bed for an epic 12-hour sleep. I woke on Thursday morning feeling refreshed and headed to Ekamai and boarded a bus to Ban Phe where I took a ferry to Samet Island. I arrived in on Samet at lunchtime. Samet is a small, heavily forested island where the only paved roads are approximately a 2.5km stretch between Samet Town and the Samet Cliff Resort in the north of the island.

There are dirt tracks to the south of the island but it is impossible to run on these as any passing vehicles/motorbikes will kick up a lot of dust. I tried this a couple of years back and had to abandon the run after about 2km. I ran 12km/7.46mi in 1:00:28 at 5:02km/8:06mi pace (HR146), the first 5km between Samet Town and the Samet Cliff resort, but the road was busy in places, so I headed for Sai Kaew beach where I ran the final 7km on firm sand whilst taking in a sunset to die for (see photo). I spent half of Friday on the beach before a delayed 6.5-hour boat/bus journey back to Bangkok. By the time I arrived back at my room at 8pm, I only had time for a 30 minute run - 6.44km/4mi in 0:30:40 (pace 4:45km/7:40mi) HR 144 - as I was scheduled to meet friends at 9pm.

After working on Saturday morning I headed to Benjasiri Park at 3pm where I ran 20km/12.43mi in 1:41:36 at 5:05km/8:10mi pace (HR150). This is the furthest I've ever run in Thailand and despite it being pretty hot, the trees in the park offered quite a bit of shade. Despite containing just a 0.75km circuit, I do like the hustle and bustle of Benjasiri Park, so I returned there on Sunday and ran 10km/6.21mi in 0:48:39 at 4:52km/7:49mi pace (HR 150). This brought the weekly total to over 44 miles which is decent considering I am re-acclimatizing and after a bad start to the running week. It's been difficult balancing running with work the last few days, but next week should be easier as I have much more free time. I'll try to complete a 25km run before heading back to the UK on 22nd January.

Thanks for all your helpful comments on my last post about how many marathons is too many. I am still undecided how many I'll run in 2011. I am definitely going to race Tokyo and Berlin and it's likely that I'll jog Brighton. I am saying that now though I'm not sure what will happen on race day once the competitive juices are flowing.

Tokyo Marathon Training 10-16 January
Tues 11 Jan [Phahonyothin Rd/Soi Ari, Bangkok 24c/75f/62%] - 00:15am run #1 acclimatization 6.44km/4mi in 0:30:41 (pace 4:46km/7:39mi) HR153
Tues 11 Jan - 08:15am run#2 10km/6.21mi in 0:49:43 (pace 4:58km/5:00mi) HR141
Wed 12 Jan - 6.44km/4mi in 0:31:39 (4:54km/7:54mi) HR 141
Thur 13 Jan [Koh Samet 31c/88f/60%] - 12km/7.46mi in 1:00:28 (pace 5:02km/8:06mi) HR146
Fri 14 Jan - 6.44km/4mi in 0:30:40 (pace 4:45km/7:40mi) HR 144
Sat 15 Jan [Benjasiri Park, Bangkok 31c/88f/58%] - 20km/12.43mi in 1:41:36 (pace 5:05km/8:10mi) HR150
Sun 16 Jan [Benjasiri Park, Bangkok 28c/82f/43%] - 10km/6.21mi in 0:48:39 (pace 4:52km/7:49mi) HR 150

Week: 71.32km/44.31mi

Marathons: how many is too many?

2011-01-02T20:50:00.004Z

Christmas Day, -5c in Blackpool.

Happy New Year. I hope everyone enjoyed the festive period. Mine was much more reserved than last year (not difficult). I accumulated 87 miles over the two holiday weeks (details at the bottom of the page), including some quality work on the treadmill on a couple of days when there was ice on the ground and it was far too dangerous to run outside. Once the snow and ice had thawed I finally banished the disappointment of Pisa by charging round the Fylde Coast during a 20-miler at a decent 5:03km/8:07mi pace. Overall, I'm satisfied with my work over the last two weeks and I'm feeling pretty happy ahead of Tokyo which is just eight weeks away on 27th February.

I've been thinking about my racing in 2011. 2010 was disappointing overall, but the year ended pretty well with a marathon PB and most importantly with me feeling strong as we enter 2011. I've provisionally entered four marathons in 2011: Tokyo (27th Feb), Brighton (10th April), St Petersburg (26th June) and Berlin (25th Sept). Tokyo is flat and fast, so I'll be going all out for a fast time there. I entered Brighton way back in April last year because a good friend is also running there. Brighton comes just six weeks after Tokyo so there is little chance of me posting a fast time. I can defer entry to 2012 so I am feeling inclined to do this rather than risk injury (I'll still be there to cheer on my friends). That would leave St Petersburg (4 months after Tokyo) and Berlin (3 months after St Petersburg). The next question is should I run St Petersburg, or after Tokyo, concentrate solely on Berlin?

Some people I know run 3 or 4 marathons and an ultra in a year and continue to post improvements and fast times. On the other side of the same coin, I read conventional guidance which says two or maximum three marathons is all that should be attempted in a calendar year in order to post improvements, avoid overtraining and burn out. After running Chicago on 10th October I felt in great shape ahead of Pisa, ten weeks later. Of course that marathon was cancelled. PB or bust? We'll never know.

I am wondering how many marathons in a calendar year is too many? It would be great if experienced marathoners could offer some guidance on how they approach the racing year. Am I getting ahead of myself by wanting to run three marathons in a year? Any advice greatly appreciated.

Have a good week, all.

Dec 20 - 26
Mon 20 Dec Pisa [snow clear] - 5km/3.11mi in 0:23:15 (pace 4:42km/7:31mi) HR150
Wed 22 Dec Blackpool [snow/ice] - treadmill 1 hr 13.43km/8.34mi (25 mins at ~ 7.26 pace/25mins at ~ 7:12 pace/10mins at ~ 6:37pace)
Thurs 23 Dec [snow/ice] - treadmill 75 mins 14.84km/9.22mi (pace 5:03km/8:08mi)
Sat 25 Dec [snow ice] - North Shore promenade 15.21km/9.45mi in 1:14:30 (pace 4:54km/7:51mi) HR150
Sun 26 Dec [snow/ice] - North Shore promenade 11.27km/7mi in 0:58:35 (pace 5:12km/8:21) HR152

Week: 59.75km/37.13mi

Dec 27 - Jan 02
Mon 27 Dec [sleet/slush] - treadmill tempo 11.27km/7mi in 0:50:22 (pace 4:28km/7:11mi)
Thurs 30 Dec - 32.2km/20mi in 2:42:35 (5:03km/8:07mi) HR145
Fri 31 Dec - recovery 9km/5.59mi in 0:48:02 (pace 5:20km/8:35mi) HR143
Sat 01 Jan - 16.11km/10mi in 1:17:26 (pace 4:48km/7:43mi) HR147
Sun 02 Jan - 12km/7.46mi in 0:57:31 (pace 4:48km/7:43mi) HR150

Week: 80.58km/50.07mi

2010 totals

2010-12-31T12:05:00.001Z

Highest monthly total: 332.08km/206.34mi (November)
Highest weekly total: 90.11km/55.99mi (22-28 November)
2010 monthly average: 237.92km/147.83mi
2010 weekly average: 54.90km/34.11mi
December total: 227.81km/141.55mi

2010 total: 2855.1km/1773.96mi
2009 total: 2745.59km/1705.53mi

Happy new year!

2010: keep on running

2010-12-26T23:32:00.020Z

Red Square, New Year's Day, -20c

January - I was in good condition when 2009 became 2010. I was in Russia and with sub-zero temperatures, my first run of the year was on a treadmill at the Sportlife Gym in Kirovskiy district, St Petersburg on 4th January. I would never have believed that the weather in the UK at the end of the 2010 would be similar to that experienced during a harsh Russian winter, or that my running year would be so influenced by some bizarre weather conditions. When I returned to London early in the new year, London was struggling to adapt, running routes were frozen solid but despite the bad weather and picking-up a slight tear to my inner thigh muscles, I managed to accumulate 246km/153mi.

February - The snow had disappeared by the time February came around and my first race was the Watford Half Marathon on February 7th where I ran what turned out to be my best half marathon time in 2010, 1:34:32, on a hilly course. This was a sharpener for the Tokyo Marathon on 28th February. I met fellow Dailymilers Barbara, Henrik, Yamada and Wei Yuet and we shared some nice moments together in Tokyo.

Shibuya, Tokyo

I was in great shape eagerly anticipating the task ahead, but the day before the race I became ill with a gastric problem and when I woke up on race day I felt awful. Had I not travelled half way around the world I probably would have stayed in bed, but I decided to run. My race was effectively over at 10k when I had used up what little strength I started with. I ran a very disappointing 3:57:27 in diabolical conditions - cold with heavy rain from start to finish - but I hadn't realised at this stage that the illness that had ruined my race would have much greater consequences for my well being as the year progressed, as I would later find out.

March - I was pretty subdued following the Tokyo experience and entered the Cork City Marathon as a way of giving myself a new focus. I soon picked-up my training after a recovery week following the Tokyo Marathon. I was based mainly London in March but my second half marathon in 2010 was the Liverpool Half Marathon where having been close to personal best pace at 10 miles, I encountered a strong headwind during the final 5km which slowed me down significantly as I recorded a 1:35:34 finish.

Reds alert, Sukhumvit, Bangkok

April - My work took me to Thailand twice in April, first over the Easter period and again for an extended period at the end of the month. I returned to the UK for two weeks in the middle of the month and I ran in yet more heavy rain in the Edinburgh Half Marathon,where I recorded a disappointing 1:37:06 in a race where I struggled from the off. At the time I put this down to a bad day but later that month I realised that something much worse might be brewing.

Ahead of Cork, the plan was to step-up my training during the second trip to Thailand but training became a chore, my HR was at a very elevated rate and I was suffering from chronic fatigue. At the time I wondered if I had perhaps overtrained. Political protests by the Red Shirts were also causing a lot of tension in Bangkok and it was becoming more difficult to move around. Despite this I managed to run most days, albeit at reduced distances, in Benjasiri Park or Chatuchak Park, and I accrued 251km/160mi in April.

May - I had a week without meetings from 5-12 May so I headed to Phuket to get away from the escalating troubles in Bangkok. My energy levels continued to be very low and I was struggling to run for more than 7 miles. Meanwhile European airspace was being seriously affected by the Icelandic volcano with flight cancellations causing chaos for both operators and passengers. I kept an eye on developments back in Europe as I was due to return to the UK on 21st May. Suddenly on 16th May, as I was waiting to board a flight to Seoul, my condition worsened and by the time I arrived in Seoul I was feeling so bad that I went to the Korea University Anam Hospital to get checked out. The tests were inconclusive.

I started to feel better after a couple of days. Meanwhile back in Bangkok the troubles had descended into serious organised violence so instead of returning to Bangkok for my booked return flight to the UK, I booked a flight from Seoul and returned directly from there on 21st May. By the time I landed at Heathrow, I was feeling reasonably OK so decided to travel to Jersey next day in order to run in the Jersey Fantastic North Half Marathon on 23rd May. It was a warm day and I ran 1:35:20 on a very hilly course and felt fine both during and after the race. After the race I started to taper ahead of the Cork City Marathon and didn't give a second thought to my health. I ran 234km/145mi in May.

Finish line, Cork City Marathon

June - I arrived in Cork on 5th June, two days before the Cork City Marathon on June 7th and I was alarmed when I started to feel unwell whilst visiting marathon registration at the Cork City Hall. I wasn't sure if it was a good idea to run the marathon, but when I woke up on Sunday I felt a bit better. When I woke up on race day I felt no better, but I put this partly down to nerves. It was raining heavily when a friend from Dailymile, John, met me at my hotel and we walked to the race start. Whilst waiting for the gun, I found myself standing next to Thomas. We exchanged greetings and wished each other luck. 5km into the race I was feeling nauseous and struggling badly, but I somehow managed to complete the race in 3:41:50. Immediately after the race, I was disappointed at not bettering my 3:36 PB set at Loch Ness, but I was soon to realise that my performance was actually pretty good under the circumstances.

After flying back to London on 8th June, I woke up next morning feeling like death. I knew something was seriously wrong so I walked into St Mary's Hospital, Paddington to get checked out. When I asked when I could leave, the doctors were having none of it. I would remain there for 11 days undergoing various tests and was later diagnosed with Miller Fisher Syndrome (MFS), a rare neurological condition where the body's own auto immune system attacks the myelin sheath which protects the central nervous system. No wonder I had been feeling ill lately, Fortunately, the MFS prognosis is good but my running would be affected for the next 2-3 months. I was later to learn that it was the virus I picked up in Tokyo which triggered the response which would play havoc with my immune system. After being discharged from hospital on 20th June, the doctors were happy for me to run as long as I took it easy. I felt weak and lacked power during my runs but continued to ease back. A combination of illness and marathon recovery resulted in the lowest monthly total of the year, 134km/83mi.

Kaput in Marburg

July/August - I was scheduled to run in the Marburg Half Marathon in Germany on 2nd July but there was no way I would attempt to run a fast time. Apart from anything else, I didn't have a fast time in my legs and it was an unbearable 34c when the race started at 7pm. It was actually nice not to be stressing about a fast time and I thoroughly enjoyed medieval Marburg and some glorious rural landscapes as I jogged to a 1:53:08 finish. I continued to train throughout July but the effects of the MFS were really making running difficult as I battled chronic fatigue, headaches and nausea. In mid July I travelled to France to visit my Uncle Geoff. With the benefit of hindsight, attempting to run difficult Bretagne courses was probably not a smart move as I found the elevation gain to be too much, if I am honest.

This was possibly the low point of the year. I was so far away from being fully fit that It did cross my mind that I might never be the same again. I was going through the motions, nothing more, nothing less as I accumulated 286mi/177km in July. August was much the same and although I withdrew from two races and missed another as I slept in, I was surprised to record my highest total to date, 306km/190mi. Towards the end of the month, I noticed that the wear patterns on my shoes had changed, suggesting that my gait had changed. I was dragging my heels.

Outside Geoff's House, Bretagne

September - At the start of September I wondered if would be able to run the Chicago marathon in 5 weeks. Then, without warning, something amazing happened during week 6-12 September. All of the sudden I felt strong, energised and my HR and pace were back to pre-Tokyo levels. I went to France to visit Geoff in mid September only this time I was flying round the routes that had defeated me two months earlier. Everything was back to normal - HR, tempo, good feeling - and I passed 200 miles in a month for the first time in 2010, 330km/205mi. I wondered why there had been such a sudden improvement. I am convinced that the manuka honey (UMF15) I started taking three times daily at the start of the month was helping me. Whatever, I was just happy to be feeling like my old self and enjoying my running again.

Marathon redemption

October - At the start of October, I wasn't sure if I had done sufficient quality training to achieve a good time in the Chicago Marathon on 10.10.10. I really enjoyed my week in Chicago. It was hot and humid on race day but I recorded a personal best 3:31:07, taking exactly five minutes off my previous best time, despite it being 29c when I crossed the finish line. I missed Boston qualification by 7 seconds but my initial disappointment quickly evaporated once I realised I had achieved something significant having apparently overcome an illness that I thought I would never recover from. At end of the month I travelled to France to run in a French Championship race - the St Pol - Morlaix Half Marathon - on 31st October. I recorded a 1:37:46 finish on a hilly course. The point of running in this event was to kick start a short training cycle ahead of the Pisa Marathon on 19th December, and coming so soon after Chicago I didn't have any illusions about running a fast time. I completed 180km/112mi in October.

November - November was a very good training month and despite snow, ice and sub zero temperatures, I felt strong as I recorded my highest monthly total, 332km/206mi. I also made a conscious decision to reintroduce some short distance racing into my schedule in order to sharpen ahead of Pisa. I ran in a 5-mile race for the first time and was pleased to record a 33:37 finish in a local race, the Wolverton 5.

Winter obstacles

December - I ran in a second 5-mile race, the Perivale 5 on December 5th, but training hard in the snow during the previous week had left me with tired legs as I finished in 34:17. The next two weeks were taper days and I was feeling fit and well as I travelled to Italy for the Pisa Marathon on 19th December. After a difficult journey a combination of a snow storm and poor organisation resulted in the late cancellation of the marathon. If anything symbolised 2010 it was this latest setback.

That said, I should really look at the bigger picture. Whilst I didn't achieve my targets for 2010: a 3:30 marathon and a 1:30 half, there are mitigating circumstances why I wasn't able to achieve either of these. Having overcome a complex neurological condition, I went on to set a personal best at Chicago and I've ended the year feeling fit and strong. During the dark days of July and August I wouldn't have believed this possible. I am optimistic about 2011 as I turn my attention, first of all, to putting right some unfinished business in Tokyo. Finally, thanks everyone for your encouragement, support and contributions in 2010. Wishing everyone a happy and healthy 2011. Keep on running.

2010 highlight: Chicago Marathon PB

2010 low point: Illness wrecking my Tokyo Marathon

Where I ran in 2010: Russia, France, Japan, Korea, Jersey, UK (Scotland, England), Germany, USA, Thailand, Ireland, Italy

Targets for 2011: 3:15 marathon/1:30 half/train smarter/2,000 miles

Season's Bests
5mi - 33:37 (Wolverton 27.11.10) PB (2 races)
13.1 - 1:34:42 (Watford 7.02.10)(6 races)
26.2 - 3:31:07 (Chicago 10.10.10) PB (3 races)

Monthly Totals (km/mi)
Jan (246.25/153)
Feb (169.61/105.39) Tokyo Marathon 28/2
Mar (159.1/98.86)
Apr (251.14/155.99)
May (233.9/145.34)
Jun (133.54/82.94) Cork City Marathon 7/6
Jul (285.7/177.53)
Aug (305.94/190.1)
Sep (330.03/205.07)
Oct (180/111.85) Chicago Marathon 10/10
Nov (332.08/206.34)
Dec (176.34/109.57)
TOTAL: 2803.63km/1741.98mi (to 26/12)

2010-12-22T23:22:00.011Z

I arrived back in England on Monday night and after yet another delayed journey which added four hours, I finally walked through my front door at 2am. I've just learned that the Pisa Marathon organisers have confirmed free guaranteed entry into the 2011 race for all 2010 participants, though whether I trust the powers that be to stage a successful event is another story. Anyway, enough of that, I think I've said all that needs to be said about the Pisa Marathon as I now switch my attention to Tokyo on February 27th 2011.

Perfect conditions on Monday

It was cruelly ironic that it rained heavily in Pisa on Sunday night and by the time I went for a run at 7:30am on Monday morning, it was +5c and all the snow and ice had disappeared. I ran 5km/3.11mi in 0:23:15 at 4:42km/7:31mi pace (HR150), through the historic centre taking in the Piazza dei Miracoli before the narrow streets became too busy.

The snow in England has resulted in ongoing travel problems so I decided to beat the Christmas rush and head to Blackpool at lunchtime on Tuesday. Unusually, there is a lot of snow and ice on the ground and it is impossible to run outside. After Pisa I really need to do a long run of 20 miles or more and get that disappointment out of my system.

With no sign of a thaw on the horizon and temperatures expected to be between -1c and -9c over the Christmas period, I suspect it might be next week before I can do that. Instead I'm having to settle for the treadmill. On Wednesday I ran for an hour and managed a decent workout - 13.43km/8.34mi (25 mins at ~ 7.26 pace/25mins at ~ 7:12 pace/10mins at ~ 6:37pace). I'll be in the North West until the New Year where I am hoping to accumulate another 50 miles before the end of the year.

My next post will include a review of 2010, which has been eventful to say the least. Finally, thanks everyone for all your support and kindness over recent months. Wishing everyone safe and stress-free travels over the holiday period and a very merry Christmas to you and yours.

Mon 20 Dec Pisa [snow clear] - 5km/3.11mi in 0:23:15 (pace 4:42km/7:31mi) HR150
Wed 22 Dec Blackpool [snow/ice] - treadmill 1 hr 13.43km/8.34mi (25 mins at ~ 7.26 pace/25mins at ~ 7:12 pace/10mins at ~ 6:37pace)

Marathon mayhem

2010-12-19T10:42:00.012Z

Despite the fact that there had been no snow for almost 48 hours and with near perfect race day conditions, the late cancellation of the Pisa Marathon at 17:30 on the eve of the race, as it transpires at the instruction of two local authorities (Province of Pisa and the Municipality of Pisa), can only be described as a major organisational failure. The course is covered in ice in places and the powers that be took the easy option and cancelled the marathon.

To make matters worse, communication has also been almost non-existent. The race website was updated around 19:00 last night but many runners (especially a significant number from overseas) would have been unaware of this as they has previously that day been told by the race organisers that the race would go ahead. I was talking to some Italian runners at breakfast in the hotel and they tell me that they received notification by text message at 05:00 on Sunday morning, four hours before the scheduled race start.

Frozen out: runners at the finish area

It seems that the race organisers and local authorities did not have a contingency plan and were hoping for the best (i.e. a thaw). All that was required was a little bit of effort, some shovels and some grit or salt on the roads. Alas, the local authorities and the race organisers didn't have the will or the way to do either. This morning, the race finish area adjacent to Piazza dei Miracoli (see photo) was more like a skating rink than a marathon course. The fact that nobody even tried to do anything about clearing affected areas speaks volumes about the suitability of Pisa, and the competency of the local bureaucrats and the race organisers to stage an event of this kind.

Pisa Marathon Cancelled

2010-12-18T18:52:00.001Z

The organisers have cancelled tomorrow's race at 17:30 on Saturday. There is ice on the course and the temp forecast is -5c overnight.

Pisa marathon set to go ahead despite snow chaos

2010-12-18T11:29:00.010Z

I decided against going to Juventus (Turin) for a meaningless Europa League match so instead of travelling to Italy on Wednesday, I set-off on Friday morning. I was beginning to seriously question my decision when my pre-booked early morning taxi to Stansted arrived late and, following an accident (not us), we ran into a serious delay on the M1. I thought I had missed my flight when I arrived at the airport just 15 minutes prior to departure thinking that the departure gate should have been firmly shut, but luckily the inbound flight was late arriving, my flight was delayed an hour and I was able to travel as planned.

The calm after the storm, this morning, Piazza dei Miracoli

About 20 minutes into the flight, the Captain announced that Pisa airport had closed due to a sudden snowstorm. We were re-routed to Parma airport and were then bused to Pisa. All was going well on the 120km journey until about 20km outside Pisa when it started sleeting heavily. The roads were now very slippery and we were witnessing multiple minor accidents, each contributing to further delays for road users. Having taken 2 hours to travel 100km, it took a further two hours to reach Pisa airport. In Pisa, the ground was completely covered in 6-8cm of slush. By now I had been travelling for 11 hours and when I went to find a bus there were none, all services had been cancelled for the rest of the day. It took two-and-a-half hours to get a taxi to take me to my hotel.

Finally, after a 13-and-a-half hour journey, I arrived at my hotel at 8.30pm. It was total chaos outside, the slush was turning to ice as the temperature dropped. Surely there was no way a marathon could be staged in 24-36 hours. Heavens only knows what problems I might have encountered had I been travelling from Turin to Pisa.

I went out for a walk at 8:00am this morning and there was thick ice everywhere but it is sunny now and the temperature is well above freezing (at noon) and a thaw is underway. I have just visited the marathon expo and the race organisers seem confident that the race will go ahead. Deep joy:)

The Four Marathon Challenge

2010-12-13T16:22:00.012Z

I realise that these are difficult economic times and that people are likely to be inundated with requests for sponsorship from family, friends and work contacts. To this end I have devised a cunning, maximum value-for-money, recession-busting Four Marathon Challenge where I am running in four marathons between October 2010 and April 2011. Having recorded a personal best (3:31:06) at the 10.10.10 Chicago Marathon, I'll be raising funds for Cancer Research UK and trying to run faster in three more marathons during the coming months: 19.12.10 Pisa Marathon (Italy), 27.2.11 Tokyo Marathon (Japan) and 10.4.11 Brighton Marathon (UK).

Cancer Research UK is is a leading independent organisation dedicated to cancer research. It supports research into all aspects of cancer through the work of more than 4,500 scientists, doctors and nurses and is committed to providing reliable and accessible information about cancer for patients, carers, families and a wide range of audiences. I'm raising money for Cancer Research UK as a way of supporting my Uncle Geoff (see photo) as he recovers from stomach cancer. Can you help me raise £1000.00 in support of Geoff and Cancer Research UK?

So please donate now and leave a message of support for Geoff. If you are a UK taxpayer, please don't forget to make sure that Gift Aid is reclaimed, helping to boost the fund even more.

Thanks in advance for any support that you can give.

Photo: Nadine Le Roux (2010)
* Charity Registration No. in England and Wales 1089464, Scotland SC041666

Pisa: T-minus 1 wk

2010-12-13T00:22:00.007Z

Just a quick update this week. I'm pleased to report that the second Pisa taper week has been fairly uneventful. I ran 3 times: a nine mile tempo run on Tuesday, a 12 mile run on Thursday and a 15 mile run on Sunday. At the start of the week the temperatures were still well below freezing and when I woke-up at 7am on Tuesday it was -10c/14f. I looked out of the window and I thought it had snowed in the night, but it was in fact an incredibly heavy frost, like I have never seen before.

Everything was white, including the trees. I was worried about slipping on ice and causing an injury so close to Pisa so I delayed going out until it had 'warmed up' to -6c/21c at 11:30am - 14.5km/9mi in 1:07:49 at 4:41km/7:31mi pace (HR150). I ran on the local cycle paths which have a very rough surface and there was no ice and I even managed a decent tempo run once I was confident that I wouldn't slip (splits: 8:09/8:03/7:47/7:52/7:40/7:00/7:16/7:06/7:10). By the time Thursday arrived the temperature was back above freezing (3c/37f) as I headed out for a 1hr 45 min long run - 20.38km/12.66mi in 1:45:00 at 05:09km/8:16mi pace (HR140). I added in some inclines during the second half of the run (total 630ft/192m) as I maintained a comfortable 8:16 pace.

The plan called for a two-hour long run on Sunday, roughly equating to a 15-mile run. The plan was to run the first half economically, but again add incline into the second half whilst maintaining a slightly negative split. Maybe it was a result of not running during the two previous days but I felt rubbish during the first 3 miles but gradually felt better as the run progressed. I ran the first half in 1:02:11(8:17 pace), added some hill repeats (total elevation 650ft/198m) into the second half 0:58:58(7:51 pace) and felt strong in the latter stages.

I'll do my best not to do anything silly this week. The highlights will be a 1hr 30 min easy-paced long run scheduled for Wednesday, and of course the main event, next Sunday's marathon. I am quietly optimistic of achieving a 3:30 finish, but I am aiming to run 3:20. Have a good week, all.

Pisa Marathon Taper Week 2 (Dec 6-12)
Tues 07 Dec - Ran 14.5km/9mi in 1:07:49 (pace 4:41km/7:31mi) HR150
Thurs 09 Dec - Ran 20.38km/12.66mi in 1:45:00 (pace 05:09km/8:16mi) HR140
Sun 12 Dec - Ran 24.16km/15mi in 2:01:22 (pace 5:01km/8:04mi) HR147

Week: 59.04km/36.68mi

Perivale 5 Race Report

2010-12-06T11:23:00.013Z

I left home at 6:15am on Sunday and began a two-hour train journey to my old stomping ground in West London. I used to live in West Ealing, which is a mile from the race start and finish at the Perivale Athletics Track. The point of making such an effort for a 5-mile race is try to inject some faster turnover into my legs ahead of the Pisa Marathon on December 19th. Of course there is no need to enter a race to do this, but there is nothing like a race to test the fitness levels.

The temperature has risen to +3c and there was no sign of the snow and ice from earlier in the week. The race entry was comprised mainly of local club runners and it was good to chat with a few people that I know in the clubhouse before the race.

Whilst I cannot say that running on drab Ruislip Rd East pavements in Perivale ranks alongside running in Tokyo, Chicago or Edinburgh in the glamour stakes, I was more than happy to participate in the event which is organised by Ealing, Southall and Middlesex AC, a warm and welcoming club. I trained with ESM a couple of times about two years ago and would have joined ESM had I not moved out of the area.

The race starts on Stockdove Way, a side street adjacent to the track and on reaching Argyle Rd (0.2mi) the course turns right and then right again onto Ruislip Rd East (0.5mi) where the course continues for a mile before a sharp right turn onto Costons Lane (1.45mi). After reaching Costons Lane the route continues along a series of paths through some green space adjacent to the Perivale Park golf course. At 2.2mi the route twists and turns through some passages, briefly alongside the A40 (Western Ave), before heading back to Stockdove Way for a second lap and a finish on the Perivale track.

As usual, I went out far too quickly and the first mile was completed in 6:21. The next mile was a more realistic 6:49 pace (13:10) but at this point I realised that running 25 miles on snow and ice earlier in the week had majorly depleted my legs. I noticed the pace slipping during the third mile and when I asked my legs to respond, nothing. Mile three passed in 6:58 (20:08) and I was struggling to hold this pace as my quads let me know in no uncertain terms that they would rather not be doing this. Mile four was completed in 6:54 (27:03) and the final mile in 7:01 (34:13 at an overall 6:49 pace).

Whilst, naturally, I am slightly disappointed at finishing 26 seconds slower than last week's 33:37 in the Wolverton 5 race, in the greater scheme of things to run at average 6:50 pace on tired legs suggests I am in reasonable shape ahead of Pisa. In terms of a finish time McMillan is predicting a 3:17:45 finish and VDOT is predicting a 3:18:20 finish based on yesterday's time. Que sera, sera.

Finish time: 34:13 (splits 6:21/6:49/6:58/6:54/7:01)
Position: 63/204 finishers
Winner (men): Sean Renfer (Thames Valley Harriers) 26:09
Winner (women): Ashlee McGuigan (Harrow AC) 31:28

Pisa Marathon Taper Week 1 (Nov 29 - Dec 5)
Tues 30 Nov (snow 0c) 9.73km/6.05mi in 0:51:34 (pace 5:18km/8:30mi) HR138
Thur 02 Dec (snow -2c) 21.11km/13.12mi in 1:50:39 (pace 5:14km/8:26mi) HR 140
Fri 03 Dec (snow -3c) 6.97km/6mi in 0:50:43 (pace 5:15km/8:25mi) HR145
Sun 05 Dec (+3c) Perivale 5 race 0:34:13 (pace 4:15km/6:50mi)

Week: 48.56km/30.17mi

England's 2018 World Cup bid: a right royal farce

2010-12-04T16:14:00.050Z

So England failed in its attempt to land the 2018 World Cup. Jolly good. I am not sure what made me want to puke more: watching images of Sepp Blatter once again massaging his dubious ego amongst the world's football and political elite, or the England bid team's extraordinary efforts to court the favour of the discredited, secretive Fifa powerbrokers.

There is no shame in losing out to Russia. The Russian bid was a good one and I am sure they will deliver a memorable tournament. Moreover, a World Cup in Russia is an opportunity for Russia to confront some of its worst demons: racism and xenophobia and perhaps begin a process of fundamental change.

The decision-making process has laid itself wide open to scrutiny. This is further reinforced by the very odd decision to stage the 2022 finals in Qatar, population 1.6m, with a dubious human rights record - particularly in relation to women's rights - that continues to stain the emirate. Whilst on the one hand the decision might represent a significant step in reaching out to embrace the Muslim world, on the other I cannot help but wonder what the legacy will be, how a competition can be staged in average 45c temperatures, and how the visiting hordes might amuse themselves in between matches.

What the success of the Russian and Qatari bids tells us is that the original criteria - against which England, the US and Australia all gained the highest marks in the independent technical and economic reports commissioned by Fifa - meant absolutely nothing. We'll never fully understand what really influenced the Fifa Executive Committee's decision making, or to what extent the English media's critical exposés of some Fifa executive's dealings resulted in England's isolation in the 2018 bidding process, although rumours persist that the 22 members of the Fifa executive were reminded by Fifa president, Sepp Blatter, in private minutes before their ballot not to forget "the evils of the British press" (1).

The FA is all in a rage about votes that were promised, but failed to later materialise. The FA rolled-out the much heralded Three Lions: the FA President Prince William, the PR man (David Cameron) and David Beckham. To think that the late involvement of the Prince, apart from massaging Blatter's ego, would sway the Fifa Executive Committee in England's favour was naive to say the least. Furthermore, Cameron looked shallow, insincere and out of his comfort zone as he made a mockery of Beckham's childish [albeit well intentioned] assertion that football and football people would win the day.

Whilst Beckham's efforts and genuine passion for English football are not in doubt, Cameron was deeply embarrassing as he spoke about England's passion for football in front of Fifa officials, yet by his own admission during a Commons debate on the Football (Disorder) (Amendment) Bill in 2001 (2), he declared: "Many of those who have spoken in the debate or have written about the subject are either lawyers or football fans, but I have to confess that I am neither."

Andy Anson, England's competent bid chief executive suggested that some voters who had promised to support England had confronted him, angry about Fifa's treatment by the British press. Clearly affronted by the intrusions of the free press, the Fifa Executive Committee sought to remind everyone where the power and influence really lies, at least for the foreseeable future.

For me what really stood out was the FA's obsequiousness in relation to the Panorama and Sunday Times corruption allegations where they sought to distance themselves from such scrutiny through its declaration that Fifa are 'our friends' and that the 'timing' of the reporting in the British media was 'unpatriotic'. Bollocks. To think that a slick presentation and distancing themselves from the allegations would win them favour in the corridors of the Swiss private members club was foolish to say the least. In reality, the corruption allegations acted only as a convenient excuse for Fifa to detract attention from its own dealings and moral failings. Moreover, it made the future King and the British PM look weak and ineffective, and the FA not fit for purpose.

Think about it. It is no great loss that the 2018 World Cup will not be staged in England. Did we really want the establishment, the government and FA to continue sucking-up to the dubious elite of an unaccountable Swiss private members club or should a reformed FA (with new personnel) now chart a course acting as a catalyst for change, gaining peer support for a future bidding process that takes place in an open and transparent environment?

I know which I prefer.

Splendid isolation is hypocritical. Had England won then Prince William might still be bear-hugging Blatter two days later, and there would be no recitation of moral reservations about "the process", the duplicity of ExCo members or the need for reform. The media would be asked not to delve into Fifa's books and the British government would sign away its sovereignty to a private club in Switzerland who would set up a tax-free republic for six weeks in the shires (3).

(1) Wallace, S 'Blatter killed England World Cup hopes, says man who led the bid' downloaded on 04.12.2010 from The Independent
(2) Simons, N 'David Cameron a football fan? Not according to David Cameron' Downloaded on 02.12.2010 from:ePolitix.com
(3) Howard, P. 'Retreat and revenge: England's options after their 2018 World Cup snub' downloaded 03.12.2010 from Guardian Sport

Snow patrol

2010-12-02T19:40:00.010Z

November turned out to be a good training month in which I accumulated the highest monthly total of the year, 332km/206 miles. The unusually cold November and early December weather is now producing unusually large quantities of snow in addition to record freezing temperatures for the time of year. Conditions are much worse elsewhere in the UK, causing major problems in many cases, so the fact I have been able to run at all is a major bonus.

After last week's 56 miles, this week is the first taper week ahead of the Pisa Marathon on December 19th. I had planned to rest on Monday and Tuesday but the onset of heavy snow overnight on Monday forced a rethink so I headed out on Tuesday morning. It was 0c/32f when I headed out with fresh snow on the ground. I had few problems staying upright but took it easily - 9.73km/6.05mi in 0:51:34 at 5:18km/8:30mi pace - during a short run to Stony Stratford and back.

The temperature dropped even more overnight on Tuesday, -4c/25f, and the snow froze producing some treacherous, rutted conditions underfoot on Wednesday. At this stage of my preparations for Pisa, the last thing I need is an injury caused by my own stupidity so I was resisted the temptation to go out and stayed indoors.

The temperature dropped to -5c/23f overnight on Wednesday but around 4cm of fresh snow on Thursday morning created a nice, soft cushion and some grip (photo,left) so I headed out for a 10-mile run with the temperature at -2c/28f. I headed for Ouse Valley Park (see photo, top) which looked like a scene from Christmas card. Again I was having no problems staying upright and I was enjoying myself so much that I decided to add an extra 3 miles - 21.11km/13.12mi in 1:50:39 at 5:14km/8:26mi pace (HR 140).

The Ouse Valley Park route passes through a tunnel underneath the Wolverton Aqueduct which forms part of the Grand Union Canal. The freezing temperatures are producing some amazing stalactite formations in the tunnel (see photo, left), which I had to stop and admire for a minute.

In other news - my HR seems to be back in its happy zone and this morning's RHR was 46, the lowest ever recorded I think. The bad weather means that Sunday's Perivale 5-mile race in West London is now at risk. The weather is set to improve over the weekend, though whether this will be sufficient for the race to go ahead, I am not sure.

Thanks to everyone for comments on the marathon pricing and Wolverton 5 posts. Your encouragement and insights are very much appreciated.

Tues 30 Nov (snow 0c/32f) 9.73km/6.05mi in 0:51:34 (pace 5:18km/8:30mi) HR 138
Thurs 02 Dec (snow -2c/28f) 21.11km/13.12mi in 1:50:39 (pace 5:14km/8:26mi) HR 140

Wolverton 5 Race Report

2010-11-27T20:16:00.007Z

Another freakish day, I thought, as I looked out of the window shortly after getting out of bed. It was snowing and I smiled to myself still not quite believing the array of bizarre weather conditions I have raced in this year. As it turned out the snow quickly relented after depositing a thin layer so I enjoyed a leisurely breakfast before heading out an hour before the race which started at 2:00pm.

Following a series of knee problems in 2008/09, short races and speed work have been notably missing from my training and racing. As a novice runner back in 2008 and 2009, I became a victim of training too fast, too often. My training pace was often in the 7:00-7:30 range but I failed to allow sufficient recovery time. Not surprisingly, this would result in a succession of knee and associated hip problems.

After getting fit again and resuming racing in autumn 2009, 2010 has been a largely disppointing year in which my half marathon and marathon times have stagnated. There are reasons for this, mainly relating to the neurological condition that hospitalised me in June and which I have struggled to overcome this year. Things really improved in September and despite difficult conditions, I posted a 3:31 PB in Chicago in October. Whilst this was a welcome improvement, it is still some way short of what I know I am capable of. I am under no illusions that the challenge now is to re-introduce some targeted speed work and short races into my schedule if I am to improve my race times and get nearer to my full potential .

In a year when family and work connections have enabled me to run in some exotic locations in 2010, I must admit it was a refreshing change to travel just 4 miles to the start of today's 5-mile race - the 46th running of the Wolverton 5 in Milton Keynes, organised by the Marshall Milton Keynes AC. The entry was made up of mainly club runners and a few other hardy souls on a bitterly cold day, 1c/34f with a biting 15mph northerly wind, as the 270 entrants lined-up at the start adjacent to a frozen Lake Willen in NE Milton Keynes.

Like most of the other runners I jogged to keep warm before the start. At 1:58pm I took-up my starting position in the middle of the field and exchanged good wishes with a couple nearby runners. The race started on time at 2:00pm and headed first around a short north lake loop (2.13mi), before a second, longer loop (2.87mi) that also takes in the south lake.

I realised I had set-off too quickly because when I glanced at my timer after about half a mile, my HR was off-the-scale at 204 bpm and I was working far too hard. I had forgotten how much more intense short races are and I forced myself to slow down a little after completing the first mile at a suicidal 6:24 (3:58km) pace.

As the race settled down after the start I found myself tucked in behind a couple of runners (one male/one female) and I was working hard to keep-up with them. By now the field had spread out and as I passed mile two in 13:05 at a more realistic 6:42 (4:09km) pace, I finally settled down as we headed through an underpass at 2.13mi and ran towards the south lake. The course continues to head south towards the far end of the lake (2.70 mi) before heading east on a path sandwiched between a water sports centre and Childs Way.

I passed mile 3 in 19:50, still maintaining a decent 6:45 (4:11km) pace. On reaching Tongwell Street (3.30mi) the course leaves the lake and rises to join a pavement running alongside Tongwell St and heads north for the next mile. This was the most difficult part of the course as the 15mph northerly headwind combined with a half mile incline to produce my slowest split of the race, 6:53 (4:16km) pace, although this was far from being a disaster, as I passed mile 4 in 26:43.

At 4.28 miles we reached the top of the north lake and headed west on a path adjacent to the top of the lake before heading south for a final sprint to the finish line. I had got in front of male runner I mentioned earlier, but at this point the female runner kicked hard and easily got away from me. I crossed the finish line in 33:07 (6:42 average pace) and I am very pleased with my performance as before the race I would have been happy with anything under 35 minutes. After the race I went back to the race HQ at the Camphill Centre, chatted with some of the other runners, officials from Marshall MK AC and watched the prizes being presented.

This result represents a major boost ahead of the Pisa Marathon. Perhaps my 10k best of 40:03 set in October 2008 is not quite the aberration I have imagined it to be. There is plenty to be pleased about today and I am full of confidence as I head towards the final two races in 2010.

Finishing time: 33:37 (4:10km/6:42mi pace)
Splits: 6:24/6:41/6:45/6:53/6:44
Position: 113/270
Winner (men): Paul Miles (Owls AC) 24:36
Winner (women): Amy Whitehead (Sale Harriers) 27:57
Entry fee: advance £8 (affiliated)/£10

Pisa Marathon Training (Nov 22-28)
Mon 22 Nov - Ran 21.1km/13.1mi in 1:42:28 (pace 4:51km/7:47mi) HR150
Tues 23 Nov - Ran 11.73km/7.29mi in 01:00:38 (pace 5:10km/8:18mi) HR150
Wed 24 Nov - Ran 16.11km/10mi in 1:17:00 (pace 4:47km/7:40mi) HR154
Thurs 25 Nov - Ran 16.11km/10mi in 1:24:12 (pace 5:13km/8:23mi) HR140
Sat 27 Nov - Wolverton 5 8.05km/5mi in 0:33:37 (pace 4:10km/6:42mi) HR 170
Sun 28 Nov - 17km/10.56mi in 1:28:36 (pace 5:13km/8:22mi) HR142

Week: 90.11km/55.99mi

How much is too much?

2010-11-25T22:22:00.049Z

I recently contributed to a Dailymile forum post on marathon entry fees. Since then I have been doing some thinking around some of the issues that arose from that discussion. In 2010, I have entered four marathons: Tokyo (Y12,000/€107/£91/$143), Cork (€65/£55/$87), Chicago ($160/€134/£101) and Pisa (€48/£41/$64). Of course operating costs will vary from place-to-place based on a range of different factors which need to be taken into account, such as level of sponsorship, location, size of marathon, security costs, expo, t-shirt/medal, drinks and refreshments, medical etc. Not surprisingly, big city marathons charge a premium over smaller marathons, but do they justify the entry fee?

I recently paid $160 as an overseas entry to run in the Chicago Marathon. Whilst I felt that the entry fee was on the excessive side, I was puzzled by the dual-pricing issue where foreigners pay more than US residents. This should not detract, however, from the fact that Chicago is a World Marathon Major and a fantastic event to participate in. When situated against other marathons, Chicago is not the worst culprit by any stretch of the imagination. Compared with other US marathons, Chicago compares favourably on entry fee with $130 being about the norm. Whilst the big three - NY, Boston and Chicago - each charge foreigners a premium, this is not widespread practice in the US and there are many other high quality events (Big Sur and Portland to name just two) with one price for all entrants.

I recently looked into running in the 2011 New York Marathon and was stunned to discover that New York Marathon asks foreigners for a hefty $281 ($156-$196 for US residents). NY Road Runners, the race organisers, also charges a non-refundable application processing fee of $11 which has led to not unreasonable accusations that it is an unfair tax on runners, particularly those who are rejected. The New York Times cites 83,000 entrants (including automatic qualifiers and charity group runners) paying the $11 fee in 2008, 53,146 gained entry into the race. After cancellations and deferrals, the 2008 race had 38,832 starters. NYRR did acknowledge the complaints and said the $11 fee went toward 'technology and other operating costs'. “In an over-subscribed field, it does help ensure that there is a level of commitment of those individuals who sign up”(1).

What nonsense. Apart from the outrageous dual-pricing issue where foreigners are fleeced for an additional $85, let's be clear that 83,000 entrants paying a $11 application processing fee yields NYRR a staggering top-up for the organisers of $913,000 for its 'technology and other operating costs'. Let us not forget, of course, corporate sponsorship and a further estimated $10million generated through entry fees. I'll leave people to arrive at their own conclusions and I invite NYRR to respond and perhaps, in the interim, find itself a technology partner.

Marathon entry fees in the UK are generally good value, ranging from £21/€25/$33 for a smaller marathon (e.g Luton) to £46/€54/$72 for those with larger entries (e.g. Brighton/Edinburgh). Although major issues remain with the allocation of places via the ballot, London's $32/$53 entry fee is considerably cheaper than its US World Marathon Major counterparts, though it could be argued that London Marathon's policy of charging runners from overseas twice as much as UK residents is exploitative. I am not sure why London, Chicago, New York, Boston or any other marathon for that matter, charges overseas runners more for entry fees?

Ireland is a great country in which to run and socialise and is probably mid-range in terms of entry fees, with only Dublin operating a dual-pricing policy, where non-EU residents are forced to cough-up an extra €20. There are some particularly scenic marathons at Dingle and Connemara and the Cork City Marathon continues to prosper and deserves special praise due to its all-inclusive policy of a half-price entry fee for unwaged people €30/€60 (full entry fee).

Meanwhile in mainland Europe, I recently ran in France where prices are much more realistic. I recently paid €16 to run in a top, French Championship half (St Pol-Morlaix) and got a fantastic medal and tech-shirt as part of the deal. It seems this is the norm in France, as I have just entered another major French half marathon (Huelgoat-Carhaix) for an early bird fee of €8 (yes eight)! I wondered if this would translate across to marathons and was pleasantly surprised to note that Paris Marathon entry starts at €58/£49/$77 for all entrants.

The theme of good value and participation for all seems endemic across mainland Europe. By way of comparison, I just entered the 2011 Berlin Marathon, a World Marathon Major, for €60/£50/$82 and other big city German marathons seem to operate along the same lines. What I like most about French and German marathons is that I only found one example of dual-pricing (Frankfurt adds a standard €5 for all non-EU residents) and entry is on a first come, first served basis. Furthermore, early entry is widely rewarded with a big discount on the entry fee. Maybe that is a sign of the economic times, but it is a welcome incentive nonetheless. With the exception of Venice, Italy is not far behind Germany and France with a number of good value races with entry fees, for example from €35 for early entry at Pisa, and with Rome charging just €40 for early entries regardless of residency status.

Some interesting questions about marathon entry fees and values are highlighted. Is it solely about supply and demand, or should marathon running be about equality and participation for all? Is it possible to provide a mix of good value, high quality and inclusivity? Have the World Marathon Majors lost their way? I am not claiming that this quick review provides all the answers, but I hope it stimulates some thinking around the issues raised. Below I am including some sample entry fees.

How much is too much?

Germany
Berlin: early entry €60/£50/$80 to €100/£84/$133
Düsseldorf: early entry €45/£38/$60 to €70/£59/$93
Frankfurt EU resident: early entry €50/£42/$67 to €80/£67/$106
Frankfurt Non EU: early entry €55/£46/$73 to €85/£72/$112
Hamburg: €70/£59/$93
Köln: early entry €50/£42/$67 to €100/£84/$134
Munich: early entry €55/£46/$73 to €70/£59/$93

USA
Austin: early entry $100/£64/€75 to $125/£80/€94
Big Sur (California): early entry $135/£85/€101 to $150/£95/€112
Boston US residents: early entry $130/£82/€97(full)
Boston overseas: early entry $175/£111/€130 (full)
Chicago US residents: $130/£82/€97
Chicago Non-US: $160/£101/€119
New York Processing fee (all): $11/£7/€8.30
New York Entry fee: NYRR Members $156/£99/€117
New York Non-Members: US residents $196/£124/€146-
New York Non Members - non-US residents: $281/£178/€210
Portland Marathon: $135/£85/€101
Rock 'n' Roll Marathon Series: early entry $105/£67/€79 to $130£83/€98

Ireland
Cork: €60/£50/$80 (€30/£25/$40 unwaged with proof)
Dublin EU residents: early entry €70/£59/$93 to €90/£76/$120)
Dublin non EU: €90/£76/$120 no early entry
Connemara: €70/£59/$93
Dingle: early entry €55/£46/$73 to €65/£55/$86

UK
Brighton: (UK)£46/€54/$72
Edinburgh UK residents: early entry £45/€53/$71 to £60/€71/$94
Edinburgh Overseas: £70/€82/$110(no early entry)
Loch Ness: from £40/€47/$62 (Scotland club runners)/UK club runners from £42/€49/$66
Loch Ness (overseas): early entry £44/€52/$69 to £49/€58/$77
London: UK residents £32/€37/$50
London overseas: estimate £65/€74/$100
Luton £21/€25/$33 (club runners)/£23/€27/$36
Snowdonia £23/€27/$36 (club runners)/£25/€29/$39

Canada
Montreal: early entry C$70/£44/€52/$68 to C$95/£59/€70/$93
Ottawa: early entry C$100/£62/€74/$98 to C$125/£78/€92/$122
Toronto: early entry: C$70/£44/€52/$68 to C$110/£69/€81/$107
Vancouver: early entry C$90/£56/€66/$88 to C$130/£82/€96/$127

France
Annecy: early entry €31/£27/$41 to €40/£34/$53
Marathon des Alpes-Maritime: early entry €45/£38/$60 to €75/£63/$100
Marseille: early entry €45/£38/$60 to €55/£46/$73
Nantes: early entry €30/£25/$40 to €40/£34/$53
Paris: early entry €60/£50/$80 to €95/£80/$127

Italy
Milan: early online entry €35/£30/$46 to online €75/£63/$100
Pisa: early entry €35/£30/$46 to €48/£40/€64
Rome: early entry €40/£34/$53 to €70/£59/$93
Turin: early entry €40/£34/$53 to €80/£67/$106
Venice: Italy residents early entry €35/£30/$46 to €75/£63/$100
Venice: overseas early entry €70/£59/$90 to €90/£76/$120

Selected others
Amsterdam: €55/£46/$73
Athens: €90/£76/$120
Barcelona: from €50/£42/$67
Budapest: from €40/£34/$53
Stockholm: €91/£77/$121
Tokyo (Japan residents): Y10,000/£75/€89/$120
Tokyo (overseas): Y12,000/£90/€107/$143

References: (1) Robbins, L 'Want to Run the N.Y.C. Marathon? Get Out Your Checkbook' 20th February 2009. Downloaded from: The New York Times / (2) XE.com exchange rates on 25.11.2010: 1 EUR=117YEN/1.33USD/0.85GBP

All good

2010-11-20T21:41:00.001Z

What a difference a week makes. The stomach bug that had constrained me during the last couple of weeks seems to have finally left my system, resulting in a much better training week. As if by magic, I am feeling both recovered from Chicago and well prepared ahead of the Pisa Marathon, which is just four weeks away, on the back of five good sessions where the fatigue/HR issues experienced last week have gradually subsided.

I felt no ill effects after last Sunday's 30km run but for once listened to running friends who advised that I take it easy. I rested on Monday and decided not to overdo it on Tuesday so headed out for a short, intensive 5-mile progression run in foggy conditions - 8.05km/5mi in 0:37:57 at 4:43km/7:34mi average pace (splits 8:09 / 7:48 / 7:39 / 7:23 / 6:49). The HR reading (152) was not far off its normal range, perhaps 5% higher than it should have been.

On Wednesday I went out for a flat 10-miler, heading to the Ouse Valley Country Park via Wolverton. Again, the HR was behaving and I felt very easy running at av 7:54mi pace, so added an extra mile - 17.73km/11.02mi in 1:27:14 at 4:55km/7:54mi pace (HR150).

On Thursday I ran a regulation 8-miles - 12.88km/8mi in 1:04:51 at 5:02km/8:05mi pace (HR150) and on Friday had a real breakthrough during a very easy 10km run ahead of Saturday's planned long run - 10km/6.21mi in 0:55:12 at 5:31km/8:52mi pace. Although the run was quite sedentary, the HR reading of 132 suggested I had finally rid myself of the stomach bug. The real test, though, would come during Saturday's 20-mile run.

I set-off around lunchtime on Saturday and was immediately aware that the HR was back in its normal range. Even better was to follow as I seemed to gain strength as the run progressed, including the second half of the route which included a couple of decent climbs between 25-30km, both of which I negotiated pretty comfortably. Despite easing off during the last two miles I ran a negative split - out 84:05 (8:16 pace)/back 81:57 (8:11 pace) - and with an average HR 146, I think I can now relax and look forward to next week's training and the start of tapering in advance of the Pisa Marathon.

Based on the training I did in France and this week, I'm happy with the endurance side of things and the plan now is to do some specific speed work as I sharpen over the next couple of weeks. I have, for the first time, included a couple of local 5-mile races into my schedule as part of this.

You may have noticed some changes (hopefully improvements) to the blog. The idea is to de-clutter the sidebars, make information more easily accessible and make the blog more user-friendly. I'll also be putting more effort into varying the content over the coming months. Feel free to offer constructive feedback as the blog develops.

Have a good week, all.

Tues 16 Nov - Ran 8.05km/5mi progression run (splits 8:09 / 7:48 / 7:39 / 7:23 / 6:49) HR152
Wed 17 Nov - Ran 17.73km/11.02mi in 1:27:14 (pace 4:55km/7:54mi) HR150 and cycled 10km
Thurs 18 Nov - Ran 12.88km/8mi in 1:04:51 (pace 5:02km/8:05mi) HR150
Fri 19 Nov - Ran 10km/6.21mi in 0:55:12 (pace 5:31km/8:52mi) HR132
Sat 20 Sat - Ran 32.2km/20mi in 2:46:02 (pace 5:09km/8:17mi) HR146

Week: 80.86km/50.24mi (plus 10km bike)
November: 232.24km/144.30mi

Race withdrawal

2010-11-14T19:52:00.011Z

It turns out I was wrong about last Sunday's bout of sea sickness. It was, in fact, the early stages of me coming down with a stomach bug which seems to be doing the rounds, if numbers of friends and colleagues taking time off work this week is anything to go by. My stomach has been playing up all week resulting in some excessive sleeping and I had been going through the motions, until today, as far as running is concerned. My HR has also been playing-up. After my health scare earlier this year, I am bound to be nervous when this happens.

During Monday's run in very wet and windy conditions - 16.11km/10mi in 1:19:08 at 4:55km/7:53mi pace - my HR was averaging 159, about 8-10% higher than normal, and I felt pretty exhausted afterwards. I wasn't sure if this was down to the conditions, my stomach or maybe that my HRM battery might need replacing. I rested on Tuesday and on Wednesday I ran before heading up to Manchester for the Derby - 9km/5.59mi in 0:43:24 at 4:49km/7:44mi pace. Again the HR (158) was far too high so I took it easy by running 5-miles at a much slower pace on Thursday - 8.05km/5mi in 0:41:25 at 05:09km/8:15mi pace.

After this run I felt tired again and there was a fair bit of fatigue in my legs. I suspected this was a result of whatever was happening inside my stomach, but wanted to be sure so I bought a new battery for my HRM. I ran in strong wind on Friday - 14km/8.70mi in 1:09:29 at 4:58km/7:59mi pace - but the new battery produced a 158 average HR, thus confirming that HR was misbehaving.

I was scheduled to run in the Bexhill Poppy Half Marathon on Sunday but as a precaution decided to withdraw as I was certain there was no possibility of running a fast time and that even attempting to do so might be counter-productive. Instead I rested on Saturday but when I woke-up on Sunday morning I noticed that my RHR was 49bpm, only slightly higher than normal so I decided to run between 10 and 20 miles depending on how the HR behaved during the run - 30km/18.64mi in 2:31:50 at 5:04km/8:07mi pace. At 15km the HR (149) was closer to its normal range, so I decided to keep going and run 30km, thus making a relatively low mileage week into a more respectable 48 miles.

With just 5 weeks until the Pisa Marathon, I'm comfortable with my decision not to race today, especially after completing 30km without problems and I'm feeling slightly reassured that my HR seems to be getting back to its normal range. Panic over. I think.

Pisa Marathon Training (Nov 8 - 14)
Mon 08 Nov - 16.11km/10mi in 1:19:08 (pace 4:55km/7:53mi) HR159
Wed 10 Nov - 9km/5.59mi in 0:43:24 (pace 4:49km/7:44mi) HR158
Thurs 11 Nov - 8.05km/5mi in 0:41:25 (pace 05:09km/8:15mi)
Fri 12 Nov - 14km/8.70mi in 1:09:29 (pace 4:58km/7:59mi) HR158
Sun 14 Nov - 30km/18.64mi in 2:31:50 (pace 5:04km/8:07mi) HR149

Week: 77.16km/47.95mi

How to clear UK passport control

2010-11-08T01:49:00.012Z

I left France on the overnight ferry from Roscoff to Plymouth on Saturday night. I managed to get some sleep despite a slightly choppy sea but when I woke-up at 6.00am and by the time we docked and it felt like I must have turned green. Clearing passport control was painfully slow and with each passing minute I was feeling worse. Fearing that I might puke on either the border guards or my fellow passengers, I had even identified a bin in which to empty the contents of my stomach such was the snail pace which the queue was moving. I must have looked pretty bad or perhaps another passenger had alerted a female Border Guard who hurried me through with a just a cursory glance at my passport. Just as well as once through passport control I was on my knees inspecting the porcelain in no time. Having emptied the contents of my stomach, I immediately started to feel better but to be safe I decided to get some fresh air and walked to the train station where I boarded a train back to London without further incident.

It was unseasonably warm in France all week and I ran five times resulting in a decent total of 57.32 miles. I had a day-off after the St Pol - Morlaix half and my quads were still very sore when I set-off for a recovery run on Tuesday. Being Bretagne, there is no such thing as flat and easy and my 7-miler contained 209m/686ft elevation. My legs didn't really respond during this run -11.27km/7mi in 0:59:18 at 5:16km/8:27mi pace (HR143) - and were still pretty sore when I got back to Geoff's house.

There was still some soreness when I woke-up on Wednesday so I wasn't disappointed when Geoff suggested we head for the coast for a few easy miles. Last time we were in this part of the world it was warm and sunny but today it was cool, wet and salty as the mist rolled in off the Atlantic Ocean waves making for a surreal, mystical setting for us and a few surfers on the beach. Geoff brought his bike and rode with me between Guidel Plage and Fort Bloque - 13km/8.08mi in 1:05:21 at 5:02km/8:04mi pace (HR160).

It was another sunny day on Thursday (16c) and any lingering soreness and stiffness had finally departed my legs when I set-off for a scheduled long run along one of my regular routes - 20.94km/13mi in 1:47:44 at 5:09km/8:16mi pace (HR143). Although about half of this route is by the canal, the first 7km and the last 3km contribute to a total elevation gain of 321m/1055ft.Although I felt strong at the end of this run, I decided to rest on Friday ahead of the main training event of the week , Saturday's 16-miler in the Black Mountains.

Although it was still reasonably warm, it was also dark and gloomy when I woke-up on Saturday morning and there was a steady drizzle falling. It had got heavier by lunchtime so, for the first time since last winter, I reached for my luminous green reflective layer as I knew visibility would be low at the highest point of the route in the Black mountains. I had run a similar 13-mile route back in September but I wanted to add a bit more elevation so added an extra 3 miles - 25.79km/16.02mi in 2:15:06 at 5:14km/8:25mi (HR156).

The first 2.5 miles took in part of Tuesday's bumpy 7-mile route. The next 10 miles would be in the Black Mountains. There was a lot of water rushing down the road in little streams as I made my way up a long 6km climb to 259m/850ft. As I reached the top, I suddenly realised that it had become darker and I was running in the clouds. Once over the peak, the route then descends for a mile before a few more bumps took me through the Roudouallec village around mile 8 (161m/530ft) after which a notable 1.5-mile climb took me back up to 243m/800ft.

Normally, there are some great views to behold between miles 10 and 12, but heavy cloud and drizzle meant there wasn't much to see during this run. A 1.5 mile descent between 11.5 - 13 miles to be back to St Goazec village. I was running on empty by this point as I had eaten my only gel back in Roudouallec. My quads were feeling the strain as I tried to apply the brakes during a harsh downward 91m/300ft section coming out of St Goazec before tackling the remaining undulations as I headed back to Geoff's. This was a tough, final workout involving a total elevation gain of 499m/1638ft.

This week I'm planning a full mileage week (50 miles), and will run in my last half marathon of the year on the south coast on Sunday - The Bexhill Poppy Half Marathon. Finally, belated congratulations to Ray who ran a big PB in Dublin (3:14:29) and to Thomas who inspired and led a 3:30 pace group, also in Dublin.

Training 31 Oct - 07 Nov
Sun 31 Oct - FR St Pol - Morlaix Half Marathon 1:37:46 (4:38km/7:27mi) HR161
Tues 02 Nov - FR 11.27km/7mi in 0:59:18 (pace 5:16km/8:27mi) HR143 (elevation gain 209m/686ft)
Wed 03 Nov - FR 13km/8.08mi in 1:05:21 (pace 5:02km/8:04mi) HR160
Thurs 04 Nov - FR 20.94km/13mi in 1:47:44 (pace 5:09km/8:16mi) HR143 (elevation gain 321m/1055ft)
Sat 06 Nov - FR 25.79km/16.02mi hill session in 2:15:06 (pace 5:14km/8:25mi) HR156 (elevation gain 499m/1638ft)
Sun 07 Nov - UK 3.22km/2mi recovery run in 0:17:01 (pace 5:17km/8:29mi) HR139

France total 31 Oct - 06 Nov (5 runs): 92.25km/57.32mi
Week 01 Nov - 07 Nov: 74.22km/46.11mi

Trigger happy

2010-11-04T10:55:00.004Z

I picked up a Trigger Point Massage Ball (photo, left) at the Chicago Marathon expo after trying one out. Historically, I have ongoing issues with knee discomfort and sometimes pain associated with the glutes, and with lower back issues that I now know are related to stiffness in the hip-posterior area. For the last month I have been using two techniques - trigger point and cross-friction - to work on the glutes and hip-posterior areas. Coincidentally, last week Rick posted a couple of clips from the Athletes Treating Athletes (ATA) site where I learned more about the cross-friction technique.

Trigger point works by applying pressure directly to the "trigger point" area in order to relieve tight spots. Pressure is applied to the area until the spasm is released. Cross-friction is a deep tissue massage (around 3-5 mins max) where the ball is rolled side-to-side in short perpendicular movements across the affected muscle. Trigger point and cross friction techniques can be quite senstitive to pain if the affected areas are sore, but I have been surpised by how effective these two techniques have been.

In the week leading-up to the Chicago Marathon my right knee was aching and I was unable to sit in a chair for anything other than short periods. My right knee would ache during and after runs. After some intensive work on the glutes with the massage ball the day before the marathon I managed to release the tension and ran a completely pain-free race. Furthermore, I have noticed a big improvment since then. I now use the massage ball (trigger point and cross-friction) 2-3 times-a-week (photo, left) on different areas in and around the glutes.

Last week I had another episode of pain and discomfort in my lower back (left). I had been heavily dosed-up on ibuprofen all week. After watching a clip on the ATA site I got to work on the hip-posterior area using a combination of trigger point and cross friction techniques and I have found almost instant relief. I paid $25 for the TP massage ball (a tennis ball could be used instead) and is something that can be carried around easily.