Tynedale 10k - 39.06

Spent the afternoon getting caught in a torrential downpour picking the kids up from school, navigating flooded roads and a major lightning storm. Fortunately by race time things had cleared a little. Still cloudy and some drizzle but quite sticky and hot. The course is undulating with more downhills than up, but as we all know the uphills hurt more than any downhill helps. Wasn't sure of my race plan but thought I'd go out optimistically at PB pace (38:01) and see what happens. Mile 1 is all downhill. Tried not to get carried away and go to fast. Purposely hung back behind runners I usually beat and yet still hit the mile 1 marker in 5.45. At least I hadn't got as carried away as many others and I managed to pick a few off in mile 2, recording an undulating 6.11 split. A leading contender in the ladies race passed me and I tucked in behind her. Legs we're beginning to hurt but we closed on the group ahead even though the pace had slowed. It was a 6.18 for mile 3. The next mile took in the birthplace of George Stephenson but I couldn't take off like a rocket, in fact I was beginning to realise the PB was well out of reach tonight. More ups than downs now and me and my unofficial pacemaker clocked a 6.24 for mile 4. Now every little incline seemed like a mountain and mentally I eased off. My watch bleeped as we went through mile 5 but I didn't even check the split time knowing it would be a demotivating factor (it was a 6.38). Into the last mile and I seemed to have nothing left. The woman I'd been following eased away from me and one or two blokes overtook me. Finally I found some motivation and I managed to dig in for the last half mile or so. I picked up the pace and almost felt guilty as I caught and overtook my 'pacemaker'. As I did another of the fast ladies came whizzing by me. I tried to go with her but to no avail. Mile 6 was a 6.24. Managed a decent sprint in the last 200 metres and clocked a time of 39.04. Seems most people ran slower than usual, so my time was not bad. A bit disappointed I gave in to the 'Why do I do this mentality?' in the latter stages of the race. Feeling a bit lethargic probably not going to race again this month then target a 10k PB in August before I go on holiday. Morpeth 10k is a possibility.

Blaydon Race - 36.08

Can't beat an event that puts a bottle of Brown Ale in the goody bag.

Race report - (mile splits are from garmin and a little short)

Pre-race a bit sketchy on my targets. They changed the route last year so by default it was a PB of 37:17. Hoped to beat that and also go 36.xx. Start was well controlled this year and I managed to get a decent spot without too much argy-bargy. First mile twists through the streets of Newcastle, its easy to get carried away and go off too fast so I hang back behind a couple of club-mates who I know I'm faster than. Congestion is manageable as we head past Central Station, Centre for Life and then the Boyzone fans at the Arena. First mile 6.01 - a tad fast but feels good.

Then out 'alang the Scotswood Road'. Another club-mate comes past me, I tag in just behind him and he kindly takes me through mile 2 in a steady 6.08. I decide to do a bit of the pace-making but he can't hang on. Next thing I know I'm passing one of the elite women from Africa (she's having a bad day - but looks great). A slight downhill section helps me to a 6.03 for mile 3.

Across the Scotswood Bridge and down the out and back loop along the river. There's a water station but its plastic cups so I decide its not worth the effort - I'll only spill it down my front anyway. There's a tight 180 degree turn and we head for home. I realise I didn't hear the mile split on my garmin (it was a 6.14) but decide not too mess around with it and run the rest on feel - and I'm feeling pretty good.

I tuck in behind another runner who seems to be cruising along despite making some weird breathing noises. I take a second glance and notice he's in his late 60s. At the next incline I leave him behind ... or so I think, 20 seconds later he's in front of me again. We hit the 5 mile marker (6.08) and up another incline I finally leave him behind.

The last section of the race can be cruel with a couple of hills and some twists and turns but I've run this race so many times I know exactly what's coming. I'm still feeling strong so start to wind up the pace and am passing quite a few. As we turn into Blaydon I'm giving it everything and trying to overtake as many as possible. One last sprint for the line and stop the watch at 36.08. Very pleased, better than I'd anticipated and according to WAVA rating (72.52) my best race performance ever.

Druridge Bay 10k - 41.31

I ran the Druridge Bay 10k on Sunday, a nice course but in hindsight not good for a PB attempt. Hoped for a 37.xx ... got a 41.30! First 3k was fine with 3.44, 3.50, 3.51splits but then the course headed out onto the beach for a mile and a half stretch. I knew this in advance but the organisers said it would be wet sand, which it was, but they didn't mention the sand would consist of thick, ankle-spraining, ridges. Then coming off the beach there was an energy sapping stretch over dry sand. By this time my race was pretty much over. It was a sparse field and I ran the second half of the race almost entirely alone. I started thinking of my next event (Blaydon Race) long before the finish line. Finished in 10th place.

To sum up, I started brightly before fading and went down meekly when the going got tough. Sounds just like my football team on Sunday afternoon!!

London Marathon 2009 - 3:15:18

I'm pleased with my own effort despite being 19 seconds above the sub-3:15 target. Historically I don't do well in warm weather but managed to keep things reasonably steady and enjoyed every minute of it. Kept the hand brake on through the early stages, maintained the pace through the Docklands and got to 20 ready to give it everything. During those last 6 miles two things were going through my head

* "When the time comes, be a CAN"
* "Better to be the overtaker than the overtaken"

By the time I hit 24 miles I was overtaking quite a few. I knew I had to push on to go sub 3:15. It felt like I was cruising along at sub 7 min mile pace but unfortunately it was actually just over 7:30s and when I hit the 385 yards to go sign I knew it was all over. Nevertheless I gave it everything down The Mall just to squeeze every last drop out.

This was my 5th FLM and without doubt the most enjoyable. I took in every minute of it and for the first time really appreciated the noise level of the crowds. I knew the warm weather had the potential to spoil my day so I made sure to keep the early pace steady, wore a hat to protect my head and used pretty much every feed station. Full bottle of Lucozade at 5, 10, 15, 19, 23. Gels at 7, 12, 17, 21. Took a couple of mouthfuls of water at most of the stations, pouring some on my head.

After 5 marathon attempts I finally feel like I've got one sort of right.

3:05 - 3:10 next year.

Marathon Training: Weeks 10 - 15 - One last effort ... and rest

And thats it. Training all done. 660 miles since January, including 6 long runs of over 20 miles each. Now lets put it to the test with a little race in London on Sunday.

I'm happy with the way things have progressed and am confident of a sub 3:15. I feel like I've done all I can in preparation. Logging all those miles, particularly the 6 of 20+, and still feeling fresh is a new experience for me. In 2007 I had the mileage in the bag but was still tired on race day. Last year I just didn't have the long runs and it showed as a 3:15 turned into a 3:20 in the last few miles.

This time there's no reason to fail. My longest run of 23 miles at the end of March was a real confidence boost. I clocked 2:57 in what was surprisingly warm weather. That average of 7:42 min per miles in a long, lonely training run bodes well. Come race day I'm confident it will be 7:25s for the full 26.2 miles.

Targets
In reverse order, the standard 3 layers (satisfactory, pleased, delighted) -

• 3:19:59
• 3:14:59
• 3:12:59

Reasons to succeed

• 660 miles in training - good endurance
• Comfortable at planned marathon pace (7:25s)
• Well prepared - carbo loading, gels/lucozade on route
• Mentally strong and ready for anything

Reasons to fail

• None

Flora London Marathon 2009 here I come!

Marathon Training: Weeks 5 - 9 - Endurance not injury

Having reached the magical 20 mile mark in week 4 over the last few weeks I've alternated the long runs. A medium length long run (13 - 16 miles) followed by a 20 miler the following week. The 20s don't seem to get any easier but by comparison the shorter 15 mile runs are quite easy on the legs.

Week 8 concluded with a 20.2 mile run, of which the last 5 miles were at something approaching marathon pace. I'd felt below par before the run, and muscles aching I headed out the door wondering whether I might have to cut down the planned run. By starting slowly I kept myself in reasonable shape and was fortunate to run the last 3 miles with a club mate to help keep me going.

Week 9 started with a very slow 9 miles on Tuesday and then a tough 12 at marathon pace on Wednesday. On Thursday I was tired and the muscles ached. The legs said rest day ... the mind agreed. I made up the interval session on Friday and ran short and very easy on Saturday. I was still feeling it a little this morning and as I began my long run for the week it was not only the strong wind that was giving me cause for concern. My muscles were sore and my back was giving me a little grief. Had I been running a 20 today it would've been tough. However, I eased my way into the run and the legs eased off a little. By the time I hit 10 miles I was feeling good and ready to pick up the pace. 4 of the next 5 were at faster than planned marathon pace (07:22 07:16 07:18 07:31 07:20) and I finished feeling strong and happy.

The next few weeks are crucial in the marathon training process. Not only to increase the mileage but also to avoid injury. The past two years I've either overdone it or injured myself in March. This year by alternating my longer runs with slightly shorter distances and listening when my body says it needs rest I'm confident I can get to the start line in London with both endurance and fitness, ready to crack 3:15.

Marathon Training: Weeks 3&4 - Slow and Steady

Its been a tough, but ultimately rewarding couple of weeks. I've logged some decent mileage and another two priceless long runs of 16.8 and 20.6 miles. However, the pace has been slow and on occasions I've suffered from fatigue. In the past slowing down to marathon pace has been a problem, this year it seems I have to push myself just to get anywhere near it.

I visited the physio in week 3 and he confirmed there was nothing seriously wrong with my back. So I've been stretching frequently and am starting to feel some of the benefits. My favourite run of week 3 was my routine fartlek session on the Saturday. What made it special was having a training partner, my daughter riding along on her bike. Splashing through puddles along the trails we covered 4.5 miles and in turn were covered in a whole load of mud!

The following day I ventured out on my own for a long run of 16.76 miles. I'd hoped to log a 20+ miler but my body wasn't happy at the thought of that and as a precaution I turned for home early. Not wishing to pick up an injury I slowed the last mile or two and came home in 2:13:02, an average pace of 7:56 per mile.

I was suffering from the increased mileage and I decided to take things easy in week 4. Tuesday's 8 miler was done at a rather pedestrian 8:12 min/mile pace and the week's track session was more about pacing than speed. By the time the weekend came around I was feeling a little sharper. Heading out for my long run on Saturday I was hopeful of finally bagging the first 20 miler of the year. Keeping the pace slow and steady I made decent progress through Holywell Dene, Delaval and Seaton Sluice.

I rarely checked my watch. Just occasionally glancing at my heart rate, trying to keep it somewhere in the 150s. At just under 15 miles it was decision time. Should I head straight home, 2 more miles, or take in another loop through Seaton Delaval to take the total over 20. I felt OK and decided the longer option was within my capabilities. No problems, no injury, just a little gritting of the teeth in the last mile and I clocked 20.6 miles in 2:42:52. An average pace of 7:54 per mile and a real confidence booster.

I'll afford myself a cut back week in week 5 and perhaps a long run of around 14-16 miles. However, for the next 2 months I'd like to complete a 20+ long run every other weekend. As my stamina improves I'll introduce marathon pace segments into the later stages of each long run. The legs feel good right now and as long as I keep logging the miles I can only hope the speed returns in the next month or two.

Marathon Training: Weeks 1&2 (of 16)

And so for the 3rd time in as many years January marks the beginning of a 16 week plan culminating in an April London Marathon. This year I'm keener than ever to get the high mileage under my belt and finally bag that sub 3:15 time in London.

Week 1 passed pretty much without incident. 5 runs totaling 42 miles. The first 40+ week since last September and my long run of 17 miles being the furthest I've covered since last year's marathon. The long run went OK. It was 1.5 miles further than the previous week and I ran almost all off-road along the trails of Holywell, Earsdon and Backworth getting briefly lost along the way. The last 2 miles were tough and I needed to stop and stretch my legs and back a couple of times. Overall, I felt pretty good.

However, the effects of week 1 were soon hitting me in week 2. Tuesday night saw me competing in Grand Prix 5, a handicap series along the seafront at Whitley Bay. Its a 3.5 mile race and I started quite well, felt comfortable on my way to a first mile split of 6:06. From then on in it all turned sour, painfully sour. My legs and shin seemed to seize up, I was in real pain. Not injury type pain, just the legs saying I don't want to do this. The pace slowed right down. Those who'd started behind me began to pass in a steady stream and I didn't seem to be gaining on any of those ahead of me. Mile splits 2 and 3 were 6:57 and 6:51. Mercifully in the latter stages I managed to pass a dozen or so runners and get me away from the tail end of the field and finish in 23:42 - a personal worst. Glad it was all over but a little dejected my spirits raised a little when my club coach reminded me this isn't where it counts, London is what matters. Today's pain can give you strength in the future.

I sort of struggled through the rest of the week. Legs were still aching and heavy on Thursday and Friday before easing a little by the weekend. Storms had been predicted for Sunday but it turned out to be a great day for winter running. Cold but bright and not a great deal of wind. I decided to stay away from any hills and run a series of out and backs along the Waggonways trails to Seaton Delaval totalling 18 miles. For the first time I planned to run according to heart rate. The first 14 miles at less than 150 beats per minute (bpm) and then raising it to around 160 bpm. Through the first 14 I felt quite comfortable, maintaining a steady heart rate as planned and averaging around 7:50 per mile. With 4.5 miles to go I picked up the pace, not quite hitting the 160 bpm but clocking the next 3 mile splits in 7:19, 7:14 and 7:19. By now it was getting really hard. My back was beginning to hurt and I chose to do the last mile and a half as a warm down, stopping twice to stretch out. Total miles on the watch were 18.23 in 2:22:01, bringing the total weekly mileage to 44 miles.

Overall, I'm quite pleased with the progress so far. My back injury continues to be a worry but its showing some signs of improvement. I'm stretching more regularly, have a new ergonomic chair at work and have been referred to a physio by the GP. Hopefully the combination of these will help me recover in time for the marathon and not hamper my training too much in the meantime. Still to decide on the length of next week's run. I'd like to do my first over the magical 20 mile mark but part of me thinks I should play safe and just log another 18. I'll see how this week goes and decide later. Running to heart rate worked well but I'll need to do a bit of research to find my true HR max and then work out my easy and marathon pace percentages.