14th September 2008 - Tynedale Jelly Tea (10 mile) - 1:03:52
5th October 2008 - Great North Run - 1:25:25
Marathon prep
Tynedale Jelly Tea (10 mile) - 1:03:52
I approached this event as a preparation race for the Great North Run but it turned out to be perhaps my best performance of the year. I'd never run a 10 mile race before but my unofficial PB was set at the 10 mile point of the Redcar Half in 2007 at about 64:40. I'd heard the Tynedale course was undulating with a couple of nasty hills at 4 and 9 miles and really just hoped to maintain a steady 6:30 pace and come in under 65 minutes.
I started comfortably in the first mile and gradually moved past a couple of familiar faces whom I knew I should be ahead of. The first mile was a little uphill and I was quite surprised to see a mile split of 6:19. The next couple of miles were very pleasant rolling through the country lanes of outer Hexham and into Corbridge. I'd attached myself to a group of similar paced runners and everything felt pretty good with splits of 6.30 and 6.17.
Going into Corbridge was not so pleasant due to the non-closed roads. Then after negotiating the traffic and the windy roads we hit the aforementioned hill just before and past the 4 mile marker. It was a long drawn out climb and the next two mile splits suffered as a result - 6:48 & 6:42. Although I'd slowed a little I felt strong and the group I was running with had shrunk from around 5 to just myself and another runner.
The next few miles were quite possibly the best I'd ever experienced in any of my races. They were undulating but certainly more downhill than up and the Tynedale scenery was quite idyllic. I managed to up the pace and leave behind those I was running with, spotting a fellow North Shields Poly runner in the distance. I caught up to him, ran alongside for a mile or two and then pushed on again. Mile splits for 6, 7 and 8 were 6:14, 6:10, 6:16.
As I entered mile 9 I slowed a little. Perhaps feeling the pace, or maybe subconsciously saving energy for the steep hill I'd been warned about. When it arrived the hill was markedly steep, yet mercifully short. I drove up it and was surprised when I conquered it in such a short space of time. The mile 9 split was 6:48 but from there on in it was all downhill and I still had enough in my legs to chase down a runner or two ahead. I gave it everything down towards the finish line at Ovingham Middle school and surprised myself with a last mile of 5:48 for a better than expected finishing time of 63:52.
Delighted with my performance I could look forward in anticipation to the Great North Run. However, the highlight of my day was seeing my two kids at the finish, then watching as they raced each other across the tennis courts. Needless to say they guzzled down the free jelly in the canteen too!
Mile splits - 6.19 6.30 6.17 6.48 6.42 6.14 6.10 6.16 6.48 5.43
Great North Run - 1:25:25
Buoyed by my performance in Tynedale I approached the GNR fully focused on cracking 1:25. My race day preparation went well and I got to start zone B sufficiently early to camp down near the front of the zone. After a few strides in the sparsely populated zone, I stretched a little and then settled down for the long wait until gun time. Shortly before 10:40am we all shuffled forward and to my surprise no more than five yards in front of me I could see the elite athletes being introduced to the crowd. And so began a few minutes of celebrity spotting. Tony Blair stood up on the starters podium with Olympic gold-medalists Chris Hoy, Rebecca Addlington and Ellie Simmonds. The start gun went and I was over the line in seconds. What's more after a few hundred yards I glanced to my left and there on the other side of the carriageway was Nell McAndrew - dressed as Wonder Woman!
After that it was all a little uneventful really. I settled into my pace and managed to post pretty consistent mile splits all things considered. The first three miles were all sub 6:30s, the next two uphill were a little but not much slower and then I picked it up in the downhill stretch again between 5 and 8 miles. I'd been aware of a North Shields Poly vest somewhere ahead of me (the same vest as in Tynedale) and I caught him just before the first late hill at 9 miles. It was lucky I did because now it was beginning to hurt and I needed all the help I could get.
I went through 10 miles in 64:52. A PB was most definitely on but the sub 1:25 was looking doubtful with these two long inclines taking their toll. Mile 11 was predictably my slowest but eventually we reached the top of the hill and there in all its glory was the North Sea. Down the steep incline and past the 12 mile marker and my mile split showed a 6:38 twelfth mile. Not even bothering to work out what I needed to do in the last mile I just gave it everything.
The last mile should be glorious. Screaming crowds on both sides and a nice coastline route but boy did it hurt. The persistent 'x00' metres to go markers just add to the pain, and not forgetting Bananaman literally flying past me in his full blue and yellow regalia. I tried to tell myself just 800 metres left, just 600, just 400 but it didn't seem to inspire me. Then I hit the 200 metres to go marker and suddenly it was like I had Usain Bolt's legs. Every last drop of energy flowed out of me and I sped past runners at will stopping the clock at 1:25:25. A new PB by 48 seconds and only denied the sub 1:25 by that damn hill up John Reid Road. I don't know who John Reid was, he may have been a great man but I'll always associate him with pain and suffering - my own!
Still a very satisfying run in which I felt I'd done run the race tactically perfect. I'd given it my all but on this day, on this course I wasn't able to go under 1:25 .... but I will, next year.
Mile splits - 6.24 6.23 6.20 6.33 6.39 6.22 6.28 6.35 6.38 6.30 6.47 6.38 6.22
Marathon preparation
Two days before the Great North Run I received notification that I'd been accepted into the London Marathon for 2009. It will be my fifth attempt at the distance and once again my chief target is to (finally) go under 3:15.
I took a week off after the GNR and then tried to build my endurance, gradually increasing the weekly long run up to 20 miles before Christmas. At least that was the plan. By the first weekend in November I was up to 15.6 miles. The following Sunday it all went wrong. I completed a 16.8 miler but the last 3 miles were in real pain as my back and hip seized up. I stopped several times and even had to walk for a while. Since then its been a bit stop start on the endurance front. I've been to the doctor about my back and will hopefully see a physio in the new year. Also a bad cough and cold plagued me during December.
Things are improving and I'm managing the back problem whilst getting back into a schedule. I managed a pain free 13.2 miles on the Sunday after Christmas and hopefully things will continue to improve over the next few months. I know I can't just ignore these problems and am going to have to be a lot more conscientious about stretching and doing core stability exercises. The road to London starts now.
Monday, December 29, 2008
Saturday, August 23, 2008
Summer running, happened so fast ...
21st May 2008 - Clive Cookson 10k - 38:01
9th June 2008 - Blaydon Race (5.9m) - 37:17
2nd July 2008 - Tynedale 10k - 42:14
14th August 2008 - Exhibition Park 5k - 18:12
If Phase 1 of this year was all about the London Marathon. Phase 2 was most definitely trying to capitalise on all that distance training with PB's over the shorter distances.
Clive Cookson 10k - 38:01
And so it began just up the road on my old high school cross country route. I set my 10K record of 38:25 in this race over 8 years previously and had never really came close to breaking it since. However, I went into the race confident of a sub-39, focused on a new PB and dreaming of sub-38. I started a little too fast but settled into my running after that. I went through halfway in 19:02 at that point thinking more of a PB than sub-38.
With 2km to go I was starting to flag a little, sub-38 was a distant hope and I was beginning to think I might miss out on a PB. Then crucially a Heaton Harrier came past me and he encouraged me to stick with him. I really dug deep and tried to keep on his shoulder. Several times I thought of letting him go but I desperately clung on and even had the audacity to speed past him in the final stretch. The last kilometre was my fastest of the race at 3:30 and brought me home in an official time of 38:01. A slight malfunction at the beginning of the race meant my watch time was inaccurate but I suspect I may actually have dipped just under the 38 minute mark.
KM splits:
3.36 4.00 3.54 3.46 3.43 3.44 3.59 4.04 3.39 3.30
Blaydon Race (5.9m) - 37:17
As always Blaydon is a race not to be missed. A slight change in the route added 0.2 of a mile and in effect guaranteed a new PB. Not an easy night for running with a headwind alang the Scotswood Road and some tropical temperatures.
I got off to a decent start, not too much ducking and diving in the first mile and hit mile 1 in 6:18. Then I relaxed into a good pace along Scotswood Road and clocked 6:04, 6:08 for miles 2 and 3.
My pace slowed a little bit after crossing the bridge and mile 4 was a 6:29. Really liked the new loop by the river and picked out a good few club mates going the other way. I was struggling a little in mile 5 but tried to hold it together and clocked a 6:33.
The last 0.9 just seemed to fly by. Going up that last long incline I tried to squeeze out every last drop of energy. Crossed the line in 37:17 - I guess it counts as a new PB because of the course changes but all things considered a little slower than last year.
A big thumbs-up to the organisers. Particular the route changes but also the finish area was much better planned this time. And Newcastle Brown Ale in the bag! I mean I've always drunk the Scorpion Lager and Banks' Bitter in previous years but yer can't beat a bottle of dog straight after a run in the hot summer sun! Decide to pass on the tripe and black puddin' though ...
Mile splits:
6.18 6.04 6.08 6.29 6.33 *5.41 (0.9m)
Tynedale 10k - 42:14
Two years ago I took the decision to hang up my football boots and focus on running. Then out of the blue a phone call from an old school friend and I'm turning out in a school reunion tournament. Great to see some old faces and really enjoyed the day but it destroyed any hopes of another 10k PB. I strained a hamstring and in general my muscles ached for days afterwards. I considered pulling out of the race but in the end decided to race anyway.
The race starts on a big downhill in Ovington and I took it easy in the middle of the pack. I'd hoped to be able to pick up the pace and maybe go at least sub 40 minutes. However, as things progressed it got harder and harder and the pace slowed. I put an extra effort in during the last mile and came in 42:14. A nice undulating, rural course but kind of difficult to enjoy with my legs screaming for mercy throughout.
Mile splits:
6.36 6.32 6.41 7.03 7.05 6.50
Exhibition Park 5k - 18:12
With my 10k PB back up to date, my oldest remaining record was the 5k time of 18:18 set here in 2006. I knew it was a tough time to beat but some good fast-paced club sesssions had given me some confidence. An impromptu bottle of wine two days before the race and a couple of sleep interrupted nights was perhaps not the best preparation.
Come race night I was feeling a little tired but managed to focus myself on running a good race. I run this route all the time during my lunch breaks at work and was looking forward to testing myself in a race situation. The rain lashed down as we set off and I settled into a good pace clocking the first KM at 3:34. I hit the next split in 3:43 still on target for a PB. The middle kilometre of the race was tough and when I looked at my watch at 3k the lap time said 3:41 and I felt good to push on for a PB.
At least I thought the lap time had said 3:41, it had actually been a 3:47. Thank goodness for dodgy eyesight! I think had I seen the lap time correctly it may have had a negative effect and slowed me down during the final part of the race. As it was I pushed on hitting a 3:38 for the 4th KM and then gave it everything in the final push. My last KM of 3:30 brought me home in a new record of 18:12.
KM splits:
3.34 3.43 3.47 3.38 3.30
And so with PBs this year at the Marathon, 10k and 5k all that remains is a new Half-Marathon record at the Great North Run. Phase 3 is about to begin.
9th June 2008 - Blaydon Race (5.9m) - 37:17
2nd July 2008 - Tynedale 10k - 42:14
14th August 2008 - Exhibition Park 5k - 18:12
If Phase 1 of this year was all about the London Marathon. Phase 2 was most definitely trying to capitalise on all that distance training with PB's over the shorter distances.
Clive Cookson 10k - 38:01
And so it began just up the road on my old high school cross country route. I set my 10K record of 38:25 in this race over 8 years previously and had never really came close to breaking it since. However, I went into the race confident of a sub-39, focused on a new PB and dreaming of sub-38. I started a little too fast but settled into my running after that. I went through halfway in 19:02 at that point thinking more of a PB than sub-38.
With 2km to go I was starting to flag a little, sub-38 was a distant hope and I was beginning to think I might miss out on a PB. Then crucially a Heaton Harrier came past me and he encouraged me to stick with him. I really dug deep and tried to keep on his shoulder. Several times I thought of letting him go but I desperately clung on and even had the audacity to speed past him in the final stretch. The last kilometre was my fastest of the race at 3:30 and brought me home in an official time of 38:01. A slight malfunction at the beginning of the race meant my watch time was inaccurate but I suspect I may actually have dipped just under the 38 minute mark.
KM splits:
3.36 4.00 3.54 3.46 3.43 3.44 3.59 4.04 3.39 3.30
Blaydon Race (5.9m) - 37:17
As always Blaydon is a race not to be missed. A slight change in the route added 0.2 of a mile and in effect guaranteed a new PB. Not an easy night for running with a headwind alang the Scotswood Road and some tropical temperatures.
I got off to a decent start, not too much ducking and diving in the first mile and hit mile 1 in 6:18. Then I relaxed into a good pace along Scotswood Road and clocked 6:04, 6:08 for miles 2 and 3.
My pace slowed a little bit after crossing the bridge and mile 4 was a 6:29. Really liked the new loop by the river and picked out a good few club mates going the other way. I was struggling a little in mile 5 but tried to hold it together and clocked a 6:33.
The last 0.9 just seemed to fly by. Going up that last long incline I tried to squeeze out every last drop of energy. Crossed the line in 37:17 - I guess it counts as a new PB because of the course changes but all things considered a little slower than last year.
A big thumbs-up to the organisers. Particular the route changes but also the finish area was much better planned this time. And Newcastle Brown Ale in the bag! I mean I've always drunk the Scorpion Lager and Banks' Bitter in previous years but yer can't beat a bottle of dog straight after a run in the hot summer sun! Decide to pass on the tripe and black puddin' though ...
Mile splits:
6.18 6.04 6.08 6.29 6.33 *5.41 (0.9m)
Tynedale 10k - 42:14
Two years ago I took the decision to hang up my football boots and focus on running. Then out of the blue a phone call from an old school friend and I'm turning out in a school reunion tournament. Great to see some old faces and really enjoyed the day but it destroyed any hopes of another 10k PB. I strained a hamstring and in general my muscles ached for days afterwards. I considered pulling out of the race but in the end decided to race anyway.
The race starts on a big downhill in Ovington and I took it easy in the middle of the pack. I'd hoped to be able to pick up the pace and maybe go at least sub 40 minutes. However, as things progressed it got harder and harder and the pace slowed. I put an extra effort in during the last mile and came in 42:14. A nice undulating, rural course but kind of difficult to enjoy with my legs screaming for mercy throughout.
Mile splits:
6.36 6.32 6.41 7.03 7.05 6.50
Exhibition Park 5k - 18:12
With my 10k PB back up to date, my oldest remaining record was the 5k time of 18:18 set here in 2006. I knew it was a tough time to beat but some good fast-paced club sesssions had given me some confidence. An impromptu bottle of wine two days before the race and a couple of sleep interrupted nights was perhaps not the best preparation.
Come race night I was feeling a little tired but managed to focus myself on running a good race. I run this route all the time during my lunch breaks at work and was looking forward to testing myself in a race situation. The rain lashed down as we set off and I settled into a good pace clocking the first KM at 3:34. I hit the next split in 3:43 still on target for a PB. The middle kilometre of the race was tough and when I looked at my watch at 3k the lap time said 3:41 and I felt good to push on for a PB.
At least I thought the lap time had said 3:41, it had actually been a 3:47. Thank goodness for dodgy eyesight! I think had I seen the lap time correctly it may have had a negative effect and slowed me down during the final part of the race. As it was I pushed on hitting a 3:38 for the 4th KM and then gave it everything in the final push. My last KM of 3:30 brought me home in a new record of 18:12.
KM splits:
3.34 3.43 3.47 3.38 3.30
And so with PBs this year at the Marathon, 10k and 5k all that remains is a new Half-Marathon record at the Great North Run. Phase 3 is about to begin.
Thursday, April 17, 2008
London Marathon 2008
The alarm has just gone off and its 6am. No problem, I’ve been awake since four anyway. It’s Sunday 13th April. The day I’ve been anticipating for the past 16 weeks. London Marathon 2008. I roll out of my bed and cook up some porridge. I’ll need the slow release of energy later. A quick stretch … ooh the back aches and that troublesome hamstring is tight.
Right its 7am, out the door and a little walk to catch the bus. I hope I’m going the right way? Yep there are some fellow marathoners at the bus stop. I’m at the start area in Blackheath by 8am. Still an hour and forty-five minutes until the starting gun. I take a last drink of Lucozade, no more to drink now until the 3 mile feeding station. What’s the weather doing? The sun comes out and it’s warm. Then it goes in, the wind blows and it’s suddenly cold. Can’t see any of the storm clouds they predicted. What to wear? Club vest of course but do I need the t-shirt underneath, or the hat, and maybe the gloves? Too early to decide yet I’ll take a walk around, some more stretching and a little rummage through my bag. Apply the Vaseline to prevent chafing, a little Deep Heat on that hamstring, and some Vapo Rub under the nose to keep the airways clear.
OK, approaching 9am, weather is still changeable but its decision time. T-shirt under the vest? No. Hat? No. Gloves? Yes, for the first mile or two at least. I pull out the old jumper I’ve selected to keep warm in the start pen. Tuck the energy gels in sides of my shorts. Now everything else in the bag and head over to the baggage buses. “Nah, mate this is 2,400 you’re 24,000”. Oops, lucky escape there. Now it’s getting really busy, get the bag on the correct bus, a quick visit to the loo and off to the start pen. Seems like everyone has the same idea. OK, here it is, start pen 2. Another quick stretch and then gently jostle for position in the start zone. All around me runners are discarding old clothes and bin-liners. There’s still ten minutes to go so I’ll keep mine on for now. We all shuffle forward towards the start line. The elite athletes are introduced over the loudspeaker, right its time to say goodbye to the jumper.
Bang. There’s the gun and we’re off. Just 30 seconds to get through the start and I’m able to run tentatively almost immediately. Don’t bob and weave, duck and dive, it’ll only waste energy you’ll need later. The pace in the first mile is actually pretty good for such a large field. Remember 26.2 miles at 7:24 minute mile pace will get the desired sub 3:15 with a little to spare. There’s the mile 1 marker already and it’s a 7:39 split. Don’t try to make up those 15 seconds just settle into your pace. Mile 2 is upon us soon enough and it’s a 7:14. Slow it down a little. The sun is shining and it’s quite pleasant, time to dispense with the gloves. Ten years loyal service only to be discarded by the side of the road. No time for sentimentality now, besides they were riddled with holes. Runners from the red start appear on the left, the mile 3 marker must be approaching. A quick mouthful of water at the first water station.
3 miles done. A quick look at the watch reveals a sub 7 minute mile. Aaagh, too fast, slow down, slow down. Not this year, not again, I will not cramp up at the side of the road at mile 19, 20 or 21. Slow it down. Look there’s Graham Poll flashing his yellow card at the crowd. He’s not looking too good and still 23 to go. And how is that other guy running the same speed as me AND juggling 3 balls in the air? Miles 4 and 5 are right on target (7:27, 7:23) and there’s the first Lucozade station. Take the pouch and drink the whole thing slowly you’ll need the fuel later. Mostly everyone else is taking a mouthful and discarding them. Hit mile 6 and it’s a slow one, 7:42 what happened there? Maybe it was the tiptoeing through the Lucozade pouches. The Cutty Sark beckons or at least a large boarded area with Cutty Sark under renovation notices everywhere. A few twists and turns and plenty of crowd support here. The sun is quite strong at times beating down on my exposed head. Just a little too warm for my liking.
My pace seems to have settled down. Miles 7, 8, 9 and 10 are all in or around the 7:20s. Some clouds have appeared and its cooler, perfect in fact. I’m feeling relaxed and high five a few kids along the side of the road. At mile 10 I grab another Lucozade and drink it all. Many others seem to be doing the same this time. 7:21 for mile 11 and a 7:19 for mile 12. Tower Bridge beckons, the excitement rises just a little. Turn the corner and there it is in front of me. A magnificent sight and the atmosphere reaches a crescendo. Someone shouts “Come on stragglers!”. I think to myself “What a nerve” we’re not stragglers we’re in the top 20% at least. Then I look at the guy on my right, who has Stragglers Running Club emblazoned across his vest. Smile for the cameras. It’s nice to look good on photographs I’ll later balk at paying extortionate prices for.
Over the bridge and swing east towards 13 miles and on to Canary Wharf. Mile 13 is a 7:17 split and I hit the halfway mark in 1:36:48. I tell myself “this is NOT halfway” it’s merely the end of Section 1. Consolidate through Section 2 (13 – 20 miles) and then and only then will I have reached halfway. I’ve blown up twice in this section of the race but it’s not going to happen this year. The storm clouds mustering up above have erupted and I’m caught in some kind of monsoon. It’s like the Fire Service have turned the hose on me from above. Championship Women are on the other side of the highway at around the 22 mile point. Soon after the elite men fly past apparently wearing rocket skates, or so it seems. I look at my watch and something is wrong. Either I’ve slowed right down or I missed the mile 14 marker. Forget it, gulp down an energy gel and keep on keeping on. Consolidate through section 2. Soon enough I go through the mile 15 marker. The watch says 14:28 for the last 2 miles. A little too fast, ease off.
When will this rain ever desist? Despite the weather the support remains strong in a section that was pretty desolate when I debuted here in 1999. Some twists and turns and a couple of undulations, miles 16 and 17 are clocked in 7:35, 7:34. The next mile is straight and faster at 7:19. 18 miles down, just 2 to go until the halfway point. Many more twists and turns through miles 19 and 20. Now it’s getting hard, splits of 7:42 and 7:35. More Lucozade taken on board at the 19 mile station. The rain has stopped, not sure when that happened, but the miles seem to be getting longer and longer. Anyway, I’ve finished section 2 and reached the mental halfway point. 20 miles in just over 2:28, a sub 3:15 is still on but boy is it going to be tough.
The rain has gone for now but as I turn into the homeward 6 mile stretch there’s a chilling headwind to contend with. I tell myself section 3 is more mental than physical. I avert my eyes from those stopping to walk, or worse lying by the roadside. I make a conscious decision to stop looking at my mile splits for fear of what they might say. 6 miles to go, squeeze everything out but make sure you get to the end. Run on instinct. I start to repeat a mantra in my head to distract my mind from the pain. Inspired by Paula Radcliffe’s New York mantra of “I love you Isla” I create one in honour of my own daughter. It works for a while but it’s not going to last 6 miles. I expand it to include my son. Then I start to countdown the remaining miles 21-22-23-24-25-26, 21-22-23-24-25-26. Finally there’s the 21 mile marker, don’t look at the watch (it was 7:53), gulp down that last gel, 22-23-24-25-26. I’m beginning to suspect 3:15 is starting to slip away but I don’t care just keep it going to the end of the road.
Both hamstrings are now aching. Ignore them, stay upright, swing the arms, and breathe. The mantras in my head are becoming more varied and less effective but there’s mile 22 (7:54). Only 4 miles to go now, just like a little coastal jaunt from the Astley Arms in Seaton Sluice back home to Monkseaton. I’ve done that a hundred times, that’s easy right? These miles are definitely getting longer. The crowds are getting louder and louder. There’s the Tower of London again, almost home, almost home. At last the mile 23 marker appears (7:53). The last Lucozade station and another 330mls of energy to get me home. More and more people are walking now, some need medical attention. Avert the eyes, stay focused. Almost home.
Strangely enough everything seems to be downhill but it doesn’t help. Now my quads are screaming and my right foot has gone totally numb. Just 3 more miles and you never have to do this again I promise myself. This is it, last marathon ever, it’s just too hard. I pass mile 24 (8:07) and the official clock says 3 hours. A couple of sub 7 minute miles and I might still dip under 3:15. “Yeah right”, I laugh to myself. Just keep going. The temptation to stop is now lingering at the back of my mind. Keep going almost home. Now it really hurts, it hurts beyond belief and I’ve slowed right down, runners are passing me in droves. The crowds on the Embankment are amazing but I barely notice them. After what seems like an age I hit mile 25 (9:16) and turn right at Big Ben.
My mantra for the past 2 miles has been “You CAN do it, you WILL do it” but it’s just too long. I trim it to “can do it, will do it”, then “can do, will do”. As the pain hits home suddenly it’s just “CAN, WILL” and it’s no longer going through my head but I’m saying it out loud. Shouting it in fact like some kind of lunatic. I’d walked this last mile the day before. It was quite pleasant then, now it’s like hell on earth. Almost home, keep going. It feels like I’m crawling up Birdcage Walk but I’m still moving and there’s a big sign saying 600 metres to go. I pass it and think to myself just a lap and a half of the track. The negative presence in my mind gets the better of me and I think “ooh that’s a long way in my condition”. I slow down noticeably, someone in the crowd shouts “Come on, sub 3:20 go for it”. It has no effect. I hit the 400m to go sign and magically it invigorates me. Just a lap of the track. I can do that. I gently pick up the pace careful not to overdo it. Then I’m at the 26 mile marker (9:23) or more accurately the 385 yards to go sign. There’s the Palace, come on give it everything you’ve got.
All of a sudden I’m turning the corner onto The Mall and I’m in what feels like a full out sprint for the line. The clock says 3:19:5x, can I go sub 3:20? No, not quite it ticks on by. Just a few more strides, now what were those tips for a great finish line photo?
Yes, hold those arms aloft and smile. Done it! Stop the watch at 3:20:05. Start to walk, I feel a little shaky. I stop to allow an official to cut the chip from my shoe and almost topple over. Medal over the head, pick up goody bag, picture taken, and collect my bag from the bus. The volunteers are fantastically efficient. Time to reflect, no sub 3:15 but no disappointment, just a great deal of pride and satisfaction which not even another hailstorm can wash away. Try again next year? Yes please. Promises made at 23 miles count for nothing.
Right its 7am, out the door and a little walk to catch the bus. I hope I’m going the right way? Yep there are some fellow marathoners at the bus stop. I’m at the start area in Blackheath by 8am. Still an hour and forty-five minutes until the starting gun. I take a last drink of Lucozade, no more to drink now until the 3 mile feeding station. What’s the weather doing? The sun comes out and it’s warm. Then it goes in, the wind blows and it’s suddenly cold. Can’t see any of the storm clouds they predicted. What to wear? Club vest of course but do I need the t-shirt underneath, or the hat, and maybe the gloves? Too early to decide yet I’ll take a walk around, some more stretching and a little rummage through my bag. Apply the Vaseline to prevent chafing, a little Deep Heat on that hamstring, and some Vapo Rub under the nose to keep the airways clear.
OK, approaching 9am, weather is still changeable but its decision time. T-shirt under the vest? No. Hat? No. Gloves? Yes, for the first mile or two at least. I pull out the old jumper I’ve selected to keep warm in the start pen. Tuck the energy gels in sides of my shorts. Now everything else in the bag and head over to the baggage buses. “Nah, mate this is 2,400 you’re 24,000”. Oops, lucky escape there. Now it’s getting really busy, get the bag on the correct bus, a quick visit to the loo and off to the start pen. Seems like everyone has the same idea. OK, here it is, start pen 2. Another quick stretch and then gently jostle for position in the start zone. All around me runners are discarding old clothes and bin-liners. There’s still ten minutes to go so I’ll keep mine on for now. We all shuffle forward towards the start line. The elite athletes are introduced over the loudspeaker, right its time to say goodbye to the jumper.
Bang. There’s the gun and we’re off. Just 30 seconds to get through the start and I’m able to run tentatively almost immediately. Don’t bob and weave, duck and dive, it’ll only waste energy you’ll need later. The pace in the first mile is actually pretty good for such a large field. Remember 26.2 miles at 7:24 minute mile pace will get the desired sub 3:15 with a little to spare. There’s the mile 1 marker already and it’s a 7:39 split. Don’t try to make up those 15 seconds just settle into your pace. Mile 2 is upon us soon enough and it’s a 7:14. Slow it down a little. The sun is shining and it’s quite pleasant, time to dispense with the gloves. Ten years loyal service only to be discarded by the side of the road. No time for sentimentality now, besides they were riddled with holes. Runners from the red start appear on the left, the mile 3 marker must be approaching. A quick mouthful of water at the first water station.3 miles done. A quick look at the watch reveals a sub 7 minute mile. Aaagh, too fast, slow down, slow down. Not this year, not again, I will not cramp up at the side of the road at mile 19, 20 or 21. Slow it down. Look there’s Graham Poll flashing his yellow card at the crowd. He’s not looking too good and still 23 to go. And how is that other guy running the same speed as me AND juggling 3 balls in the air? Miles 4 and 5 are right on target (7:27, 7:23) and there’s the first Lucozade station. Take the pouch and drink the whole thing slowly you’ll need the fuel later. Mostly everyone else is taking a mouthful and discarding them. Hit mile 6 and it’s a slow one, 7:42 what happened there? Maybe it was the tiptoeing through the Lucozade pouches. The Cutty Sark beckons or at least a large boarded area with Cutty Sark under renovation notices everywhere. A few twists and turns and plenty of crowd support here. The sun is quite strong at times beating down on my exposed head. Just a little too warm for my liking.
My pace seems to have settled down. Miles 7, 8, 9 and 10 are all in or around the 7:20s. Some clouds have appeared and its cooler, perfect in fact. I’m feeling relaxed and high five a few kids along the side of the road. At mile 10 I grab another Lucozade and drink it all. Many others seem to be doing the same this time. 7:21 for mile 11 and a 7:19 for mile 12. Tower Bridge beckons, the excitement rises just a little. Turn the corner and there it is in front of me. A magnificent sight and the atmosphere reaches a crescendo. Someone shouts “Come on stragglers!”. I think to myself “What a nerve” we’re not stragglers we’re in the top 20% at least. Then I look at the guy on my right, who has Stragglers Running Club emblazoned across his vest. Smile for the cameras. It’s nice to look good on photographs I’ll later balk at paying extortionate prices for.
Over the bridge and swing east towards 13 miles and on to Canary Wharf. Mile 13 is a 7:17 split and I hit the halfway mark in 1:36:48. I tell myself “this is NOT halfway” it’s merely the end of Section 1. Consolidate through Section 2 (13 – 20 miles) and then and only then will I have reached halfway. I’ve blown up twice in this section of the race but it’s not going to happen this year. The storm clouds mustering up above have erupted and I’m caught in some kind of monsoon. It’s like the Fire Service have turned the hose on me from above. Championship Women are on the other side of the highway at around the 22 mile point. Soon after the elite men fly past apparently wearing rocket skates, or so it seems. I look at my watch and something is wrong. Either I’ve slowed right down or I missed the mile 14 marker. Forget it, gulp down an energy gel and keep on keeping on. Consolidate through section 2. Soon enough I go through the mile 15 marker. The watch says 14:28 for the last 2 miles. A little too fast, ease off.
When will this rain ever desist? Despite the weather the support remains strong in a section that was pretty desolate when I debuted here in 1999. Some twists and turns and a couple of undulations, miles 16 and 17 are clocked in 7:35, 7:34. The next mile is straight and faster at 7:19. 18 miles down, just 2 to go until the halfway point. Many more twists and turns through miles 19 and 20. Now it’s getting hard, splits of 7:42 and 7:35. More Lucozade taken on board at the 19 mile station. The rain has stopped, not sure when that happened, but the miles seem to be getting longer and longer. Anyway, I’ve finished section 2 and reached the mental halfway point. 20 miles in just over 2:28, a sub 3:15 is still on but boy is it going to be tough.
The rain has gone for now but as I turn into the homeward 6 mile stretch there’s a chilling headwind to contend with. I tell myself section 3 is more mental than physical. I avert my eyes from those stopping to walk, or worse lying by the roadside. I make a conscious decision to stop looking at my mile splits for fear of what they might say. 6 miles to go, squeeze everything out but make sure you get to the end. Run on instinct. I start to repeat a mantra in my head to distract my mind from the pain. Inspired by Paula Radcliffe’s New York mantra of “I love you Isla” I create one in honour of my own daughter. It works for a while but it’s not going to last 6 miles. I expand it to include my son. Then I start to countdown the remaining miles 21-22-23-24-25-26, 21-22-23-24-25-26. Finally there’s the 21 mile marker, don’t look at the watch (it was 7:53), gulp down that last gel, 22-23-24-25-26. I’m beginning to suspect 3:15 is starting to slip away but I don’t care just keep it going to the end of the road.
Both hamstrings are now aching. Ignore them, stay upright, swing the arms, and breathe. The mantras in my head are becoming more varied and less effective but there’s mile 22 (7:54). Only 4 miles to go now, just like a little coastal jaunt from the Astley Arms in Seaton Sluice back home to Monkseaton. I’ve done that a hundred times, that’s easy right? These miles are definitely getting longer. The crowds are getting louder and louder. There’s the Tower of London again, almost home, almost home. At last the mile 23 marker appears (7:53). The last Lucozade station and another 330mls of energy to get me home. More and more people are walking now, some need medical attention. Avert the eyes, stay focused. Almost home.
Strangely enough everything seems to be downhill but it doesn’t help. Now my quads are screaming and my right foot has gone totally numb. Just 3 more miles and you never have to do this again I promise myself. This is it, last marathon ever, it’s just too hard. I pass mile 24 (8:07) and the official clock says 3 hours. A couple of sub 7 minute miles and I might still dip under 3:15. “Yeah right”, I laugh to myself. Just keep going. The temptation to stop is now lingering at the back of my mind. Keep going almost home. Now it really hurts, it hurts beyond belief and I’ve slowed right down, runners are passing me in droves. The crowds on the Embankment are amazing but I barely notice them. After what seems like an age I hit mile 25 (9:16) and turn right at Big Ben.
My mantra for the past 2 miles has been “You CAN do it, you WILL do it” but it’s just too long. I trim it to “can do it, will do it”, then “can do, will do”. As the pain hits home suddenly it’s just “CAN, WILL” and it’s no longer going through my head but I’m saying it out loud. Shouting it in fact like some kind of lunatic. I’d walked this last mile the day before. It was quite pleasant then, now it’s like hell on earth. Almost home, keep going. It feels like I’m crawling up Birdcage Walk but I’m still moving and there’s a big sign saying 600 metres to go. I pass it and think to myself just a lap and a half of the track. The negative presence in my mind gets the better of me and I think “ooh that’s a long way in my condition”. I slow down noticeably, someone in the crowd shouts “Come on, sub 3:20 go for it”. It has no effect. I hit the 400m to go sign and magically it invigorates me. Just a lap of the track. I can do that. I gently pick up the pace careful not to overdo it. Then I’m at the 26 mile marker (9:23) or more accurately the 385 yards to go sign. There’s the Palace, come on give it everything you’ve got.
All of a sudden I’m turning the corner onto The Mall and I’m in what feels like a full out sprint for the line. The clock says 3:19:5x, can I go sub 3:20? No, not quite it ticks on by. Just a few more strides, now what were those tips for a great finish line photo?
Yes, hold those arms aloft and smile. Done it! Stop the watch at 3:20:05. Start to walk, I feel a little shaky. I stop to allow an official to cut the chip from my shoe and almost topple over. Medal over the head, pick up goody bag, picture taken, and collect my bag from the bus. The volunteers are fantastically efficient. Time to reflect, no sub 3:15 but no disappointment, just a great deal of pride and satisfaction which not even another hailstorm can wash away. Try again next year? Yes please. Promises made at 23 miles count for nothing.
Thursday, April 10, 2008
A Question of Time and Pace
The trouble with the marathon is that its such a damn, long way. It makes pacing yourself correctly very difficult. To push on in the early stages is nigh on running suicide but if you take it too easy you'll never know what you may have been capable of.
In my first marathon (London 1999) I got carried away in the euphoria of the event and blasted the first 10K. By halfway I was noticeably slowing down even though I clocked a sub-1:30 first half. At 16 miles I was dead on my feet and from there on in it was a run/walk strategy to the line interrupted by a serious cramp at the Tower of London (22 miles). I finished in 3:37 proud to have completed the distance but seriously disappointed with my performance.
As soon as I returned home I stuck a postcard of the Tower on my fridge as motivation to return the following year and do better. Despite being in an inferior state of fitness I did return in 2000 and knocked a whole 10 minutes off the previous effort. I took it steady from the off and aimed to run consistent 7:55 min/miles. It paid off and I had a great experience but still a little part of me felt disappointed wondering if I could've gone quicker.
2007 saw me run my first marathon in 7 years. I'd trained meticulously and was fitter and better prepared than on either of the previous occasions. A 1:26 half-marathon in mid-March convinced me to revise my target time down from 3:15 to 3:10 but on the day it all went wrong. Unseasonably high temperatures were a problem from the start and instead of lowering my targets I tried to push on regardless. I hit 10K in 46:18 and halfway in 1:36:57 but I wasn't exactly comfortable. To be honest, I didn't feel good at any stage of the race. By 16 miles the heat was really beginning to hurt and dehydration was becoming a dangerous possibility. Somewhere around 18 or 19 miles I had to stop and take a lot of water on. As in 1999 I faced a long, slow last section of the race interrupted by cramps. Ironically I crossed the line in exactly the same time as then with another disappointing 3:37 to my name.
This time around 3:15 remains the target but my approach remains vastly different. I aim to run from the start at a comfortable pace which I believe I can maintain for the entire course. I will of course be checking my mile splits but won't be held ransom to them. My mind and my body will decide the pace I run with the stopwatch merely being an innocent bystander in the whole process. I've prepared well for this race and won't let it go up in smoke by pushing the legs too hard. I have to listen to what the body is telling me and adjust my pace accordingly. Hopefully, this will get me home in under 3:15 but if not I'll be able to complete the entire course without a devastatingly awful last 6, 8 or 10 mile stretch.
In my first marathon (London 1999) I got carried away in the euphoria of the event and blasted the first 10K. By halfway I was noticeably slowing down even though I clocked a sub-1:30 first half. At 16 miles I was dead on my feet and from there on in it was a run/walk strategy to the line interrupted by a serious cramp at the Tower of London (22 miles). I finished in 3:37 proud to have completed the distance but seriously disappointed with my performance.
As soon as I returned home I stuck a postcard of the Tower on my fridge as motivation to return the following year and do better. Despite being in an inferior state of fitness I did return in 2000 and knocked a whole 10 minutes off the previous effort. I took it steady from the off and aimed to run consistent 7:55 min/miles. It paid off and I had a great experience but still a little part of me felt disappointed wondering if I could've gone quicker.
2007 saw me run my first marathon in 7 years. I'd trained meticulously and was fitter and better prepared than on either of the previous occasions. A 1:26 half-marathon in mid-March convinced me to revise my target time down from 3:15 to 3:10 but on the day it all went wrong. Unseasonably high temperatures were a problem from the start and instead of lowering my targets I tried to push on regardless. I hit 10K in 46:18 and halfway in 1:36:57 but I wasn't exactly comfortable. To be honest, I didn't feel good at any stage of the race. By 16 miles the heat was really beginning to hurt and dehydration was becoming a dangerous possibility. Somewhere around 18 or 19 miles I had to stop and take a lot of water on. As in 1999 I faced a long, slow last section of the race interrupted by cramps. Ironically I crossed the line in exactly the same time as then with another disappointing 3:37 to my name.
This time around 3:15 remains the target but my approach remains vastly different. I aim to run from the start at a comfortable pace which I believe I can maintain for the entire course. I will of course be checking my mile splits but won't be held ransom to them. My mind and my body will decide the pace I run with the stopwatch merely being an innocent bystander in the whole process. I've prepared well for this race and won't let it go up in smoke by pushing the legs too hard. I have to listen to what the body is telling me and adjust my pace accordingly. Hopefully, this will get me home in under 3:15 but if not I'll be able to complete the entire course without a devastatingly awful last 6, 8 or 10 mile stretch.
Wednesday, April 09, 2008
Marathon Training 2008
It started with a rejection in the ballot last November before being revived with a club entry. Suddenly, the London Marathon dream was alive again. 16 weeks and 523 miles later here I am in mid-taper denying myself a coffee in preparation for the big day.
For the most part, training has gone pretty well. It started perfectly following a detailed plan, completing just about every session and at the stipulated pace. However, as the long runs got longer maintaining the pace got harder and harder. It almost all came apart during my first planned 20 miler in late February. After spending a Friday at work lugging IT equipment around in an unnecessary office move my Sunday run came to a grinding halt on the Whitley Bay sea front. My back and hip-flexor would go no further and I stopped a mile from the end before trudging disconsolately home. In pain and pretty depressed I wondered if this was to be the end of the road for this year.
I prescribed myself a week of total rest, ibuprofen, ice, stretching and Geri Halliwell's Body Yoga video. After 7 days I felt recovered enough to gingerly step out on the road again. A couple of gentle lunchtime runs on Monday and Tuesday felt promising. Then 13.35 miles at 7:21 min/mile pace on Thursday was enough to convince me that the injury was manageable if not quite fully recovered.
I finally knocked off my first 20 mile run of the year on the Sunday in 2:29:50 (7:30 pace). Despite having to stop a few times to stretch my hamstrings and back I felt pretty good up until the final mile. 8 days later and I took a circuitous route home from work completing 22 miles in 2:45:22. I averaged 7:31 per mile but importantly had been able to pick up the pace in the last 4 miles to around 7:20 per mile. It was just the confidence boost I needed and from then on nothing was going to distract me from my 3:15 target at the London Marathon.
Its been a gentle taper since that Monday in mid-March, including an unofficial sub-40 10k at the North Tyneside 10k. The back problem still hasn't completely gone away but I'm hopeful it won't affect me greatly. Running takes a back seat in the final week with the mind and body taking over. Mental preparation and nutrition are the key tasks right now .. easier said than done when you're home all week looking after a 5 year-old and her 3 year-old brother.
For the most part, training has gone pretty well. It started perfectly following a detailed plan, completing just about every session and at the stipulated pace. However, as the long runs got longer maintaining the pace got harder and harder. It almost all came apart during my first planned 20 miler in late February. After spending a Friday at work lugging IT equipment around in an unnecessary office move my Sunday run came to a grinding halt on the Whitley Bay sea front. My back and hip-flexor would go no further and I stopped a mile from the end before trudging disconsolately home. In pain and pretty depressed I wondered if this was to be the end of the road for this year.
I prescribed myself a week of total rest, ibuprofen, ice, stretching and Geri Halliwell's Body Yoga video. After 7 days I felt recovered enough to gingerly step out on the road again. A couple of gentle lunchtime runs on Monday and Tuesday felt promising. Then 13.35 miles at 7:21 min/mile pace on Thursday was enough to convince me that the injury was manageable if not quite fully recovered.
I finally knocked off my first 20 mile run of the year on the Sunday in 2:29:50 (7:30 pace). Despite having to stop a few times to stretch my hamstrings and back I felt pretty good up until the final mile. 8 days later and I took a circuitous route home from work completing 22 miles in 2:45:22. I averaged 7:31 per mile but importantly had been able to pick up the pace in the last 4 miles to around 7:20 per mile. It was just the confidence boost I needed and from then on nothing was going to distract me from my 3:15 target at the London Marathon.
Its been a gentle taper since that Monday in mid-March, including an unofficial sub-40 10k at the North Tyneside 10k. The back problem still hasn't completely gone away but I'm hopeful it won't affect me greatly. Running takes a back seat in the final week with the mind and body taking over. Mental preparation and nutrition are the key tasks right now .. easier said than done when you're home all week looking after a 5 year-old and her 3 year-old brother.
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