18th September 2011
1:29:22
So after a year of injury and then a summer on a stuttering comeback trail I lined up once again on Newcastle's Central Motorway for my 13th Great North Run. Setting a target had been difficult. A PB was obviously way out of the question but I wanted something to motivate me. I toyed with the idea of aiming for sub 1:30 but didn't want to push too hard and end up lame and struggling up the John Reid Road. I settled for 7 minute mile pace and around 1:32. Common sense had prevailed over optimistic ambition. I must be getting old.
After the usual GNR traditions and razzmatazz - mass aerobics warm up, red arrow flyover and celebrity starter - I settled straight into my running and hit the first mile marker in exactly the pace I wanted. Christ, I really must be getting old and sensible with it. Slightly faster for miles 2 & 3 before slowing down up the hill to record a 7:04 for mile 4. I must've nodded off during the next mile, I mean its still uphill but there was no excuse for the 7:14 split. 'Concentrate' I told myself and managed to sort myself out for the fastest section of the course. Miles 6, 7, 8 - 6:40, 6:46, 6:46.
To be honest, at this point I was happy just ticking over. I knew I was inside my target but not really paying attention to what finishing time I might achieve. There was still those damn hills to come and I didn't want to overdo it. Except of course that little voice in the back of my head who will never grow up, never be sensible, always wants to push on. To be fair, he was being reasonably quiet but just nudging me every know and again - "Don't take it easy. 1:29 is very possible today.".
The hills came and went causing me fewer problems than most previous years and I was chasing down and passing several other runners. Miles 9, 10, 11 - 6:54, 6:43, 6:45. By now not only was the voice getting louder, my legs were starting to respond and pick up the pace. I refused to do any serious calculations but I sort of knew a 1:29 was on the cards.
Hills all done with and feeling good I pushed on again. Mile 12 was my fastest so far (6:30) and when I saw the watch say 1h 22m it was finally confirmed - a sub 1:30 was there to be had. The injury pains had already started to rear the heads but to hell with them. Push on, its only a mile and it turned out to be my fastest mile of the day a 6:20. Sprinted the last 192 yards and clocked 1:29:22.
Thursday, September 22, 2011
Blyth Links 10k
30th August 2011
39:52 - http://connect.garmin.com/activity/110757472
The disappointments and just plain lethargy of Morpeth inspired a mini revival in August. I started running further and more fequently in preparation for the Great North Run and turned in a better performance at the Blyth Links 10k.
Not quite sure of myself I opted for a slow start, fast finish approach and went through a very crowded first mile in 6:45. It was slower than my first mile at Morpeth but I felt much better in myself. Picking up the pace I clocked 6:35 for mile 2, before accelerating again to clock 6:25, 6:28 mile splits through the middle section of the race.
With just over two miles to go I felt fine and ready to put in a strong finish. Chasing down runners on the long homeward stretch I logged consecutive 6:14 splits for miles 5 and 6. A sprint finish secured the sub 40 minute time I'd hoped for weeks ago, crossing the line in 39:51. (My official time was 40:00. Where they found those additional nine seconds I don't know!)
39:52 - http://connect.garmin.com/activity/110757472
The disappointments and just plain lethargy of Morpeth inspired a mini revival in August. I started running further and more fequently in preparation for the Great North Run and turned in a better performance at the Blyth Links 10k.
Not quite sure of myself I opted for a slow start, fast finish approach and went through a very crowded first mile in 6:45. It was slower than my first mile at Morpeth but I felt much better in myself. Picking up the pace I clocked 6:35 for mile 2, before accelerating again to clock 6:25, 6:28 mile splits through the middle section of the race.
With just over two miles to go I felt fine and ready to put in a strong finish. Chasing down runners on the long homeward stretch I logged consecutive 6:14 splits for miles 5 and 6. A sprint finish secured the sub 40 minute time I'd hoped for weeks ago, crossing the line in 39:51. (My official time was 40:00. Where they found those additional nine seconds I don't know!)
Morpeth 10k
2nd August 2011
40:44 - http://connect.garmin.com/activity/103778607
I hadn't really capitalised on my promising return at Blaydon and it was almost two months before my next race. By the time the Morpeth 10k rolled around I'd lost any of the momentum I may have had. As the race approached I had perhaps the biggest case of "can't-be-arsed" I've ever experienced. A nice summer evening and a pleasant undulating rural course but my get up and go had gone long before starting pistol fired.
My target of a sub-40 min 10k seemed somewhat modest (PB is 38:01) but it never looked likely to happen here. The target was pretty much out of the window after a lacklustre 6:43 first mile. Mile 2 was quicker, but not by much - 6:35 - before I found some inspiration and a nice downhill section to clock a noticeably faster 6:19 for mile 3.
It was a two lap course, so mile 4 was effectively mile 1 all over again and undoubtedly the most difficult section of the course. The slow mile 1 split was compared to an even slower 6:54 for the 4th mile followed by an equally unimpressive 6:39 for the penultimate mile.
As with any serious case of "can't be arsed" it tends to disappear when it's all too late. With any hopes of a sub-40 already out of the window mile 6 proved to be the quickest of the race at 6:15 before heading into the finishing straight to clock a languid 40:44 finish time.
Disappointing.
40:44 - http://connect.garmin.com/activity/103778607
I hadn't really capitalised on my promising return at Blaydon and it was almost two months before my next race. By the time the Morpeth 10k rolled around I'd lost any of the momentum I may have had. As the race approached I had perhaps the biggest case of "can't-be-arsed" I've ever experienced. A nice summer evening and a pleasant undulating rural course but my get up and go had gone long before starting pistol fired.
My target of a sub-40 min 10k seemed somewhat modest (PB is 38:01) but it never looked likely to happen here. The target was pretty much out of the window after a lacklustre 6:43 first mile. Mile 2 was quicker, but not by much - 6:35 - before I found some inspiration and a nice downhill section to clock a noticeably faster 6:19 for mile 3.
It was a two lap course, so mile 4 was effectively mile 1 all over again and undoubtedly the most difficult section of the course. The slow mile 1 split was compared to an even slower 6:54 for the 4th mile followed by an equally unimpressive 6:39 for the penultimate mile.
As with any serious case of "can't be arsed" it tends to disappear when it's all too late. With any hopes of a sub-40 already out of the window mile 6 proved to be the quickest of the race at 6:15 before heading into the finishing straight to clock a languid 40:44 finish time.
Disappointing.
Blaydon Race
9th June 2011
38:02 - http://connect.garmin.com/activity/91341340
And so after a year physios and chiropractors, massage and stretching, resting and just plain laziness, it was time to return to the racing arena. Still not cured but having accepted the dodgy back and hamstrings were here to stay I decided to make a comeback. Where else could I return but at a staple of the north-east racing schedule, the Blaydon Race, where no matter how bad you perform there's always a bottle of beer in the goody bag to look forward to.
A full-blooded effort would've been suicidal so I set off at a comfortable 6:30 per mile pace and tried not to run into any bollards during the always manic start away up Collingwood Street and alang the bottom of Westgate Road. Soon after the Garmin beeped and reported a 5:54 mile. I looked at it quizzically and assumed some sort of error. I didn't feel like I was running that sort of pace and if I was this running lark was a lot easier than I remembered. (Garmin error for mile 1 later confirmed)
Continuing on with the same perceived effort now along the famous Scotswood Road mile 2 was a more expected 6:33. I increased the pace ever so slightly. Mile 3 flashed up as a 6:24 and as I headed over the River Tyne was feeling confident. Mile 4 included an out and back section along the river path and clocked at 6:27.
Time for a health check. Feeling comfortable? Yes. Any injuries? Only slight hamstring pain. Ready to push on for the last 2 miles? Why not. So I increased the effort and turned in a 6:19 for mile 5. The hamstring pain increased but not out of the ordinary. The last section includes a steady incline up the carriageway into Blaydon. Still in reasonable fettle I surged up it and was passing people with ease. The Garmin reported mile 6 (of a 5.9 mile race!) to be a 6:12 and I crossed the line in 38:02.
Not a bad comeback race. Within two minutes of my best set in 2009 and not suffering too badly afterwards. Hope for the future?
38:02 - http://connect.garmin.com/activity/91341340
And so after a year physios and chiropractors, massage and stretching, resting and just plain laziness, it was time to return to the racing arena. Still not cured but having accepted the dodgy back and hamstrings were here to stay I decided to make a comeback. Where else could I return but at a staple of the north-east racing schedule, the Blaydon Race, where no matter how bad you perform there's always a bottle of beer in the goody bag to look forward to.
A full-blooded effort would've been suicidal so I set off at a comfortable 6:30 per mile pace and tried not to run into any bollards during the always manic start away up Collingwood Street and alang the bottom of Westgate Road. Soon after the Garmin beeped and reported a 5:54 mile. I looked at it quizzically and assumed some sort of error. I didn't feel like I was running that sort of pace and if I was this running lark was a lot easier than I remembered. (Garmin error for mile 1 later confirmed)
Continuing on with the same perceived effort now along the famous Scotswood Road mile 2 was a more expected 6:33. I increased the pace ever so slightly. Mile 3 flashed up as a 6:24 and as I headed over the River Tyne was feeling confident. Mile 4 included an out and back section along the river path and clocked at 6:27.
Time for a health check. Feeling comfortable? Yes. Any injuries? Only slight hamstring pain. Ready to push on for the last 2 miles? Why not. So I increased the effort and turned in a 6:19 for mile 5. The hamstring pain increased but not out of the ordinary. The last section includes a steady incline up the carriageway into Blaydon. Still in reasonable fettle I surged up it and was passing people with ease. The Garmin reported mile 6 (of a 5.9 mile race!) to be a 6:12 and I crossed the line in 38:02.
Not a bad comeback race. Within two minutes of my best set in 2009 and not suffering too badly afterwards. Hope for the future?
Edinburgh Marathon
23rd May 2010
3:22:46 - http://connect.garmin.com/activity/34538102
Living in Britain as I do, the weather can be something of a problem. Wind, rain, hail, sleet, fog, mist but not so much blistering sunshine. Unless of course I happen to be running a marathon. Edinburgh 2010 made it three of my last four marathons to be run in sweltering heat.
I travelled up the day before the race with two lads from the club. We strolled up Edinburgh's Royal Mile bathed in sunshine and looked enviously at tourists supping beer outside the pubs and cafes. Worst of all more glorious weather was forecast for the following day. Or was it? I awoke the next day to the beautiful slight of cloud and drizzle. Had breakfast, cloud and drizzle. Walked to the start, cloud and drizzle. Waited in the start pen, cloud. Started the race, ran for a half a mile and wouldn't you just know it? The cloud has gone and there's the sun blazing down on us!
Never mind, my marathon best of 3:15:18 was set in warm sunshine so let's not worry about it. However, I did have another worry in the back of my mind. Namely the persistent lower back and hamstring pain that had dogged me during my training. It invariably flared up during the latter stages of all my long training runs and it was more in hope than expectation I believed it would stand up to the test of the full marathon distance.
Nevertheless, the early stages of the race were comfortable and at a decent pace. The first 5 miles covered in 36:22 and the next 5 in 36:48. 10 miles down in just over 1h 13m and on course for a 3h 12m finish. The heat was relentless but I was dealing with it and hit the halfway mark in 1:36:11. The next few miles were probably the most enjoyable of the race. My hamstring was beginning to ache a little but I'd been running at a comfortable pace and was passing a lot of other runners who were beginning to wilt. Around mile 15 I latched on to a runner markedly younger than me and we paced each other for a few miles comfortably churning out mile splits in the 7:20s.
Just as I was beginning to think I could ride this pace all the way to the finish and a new PB my injuries come to the fore. Mile 19 is a 7:35 and I lose my pacemaker in the next mile with a 7:53 followed by an 8:05 split. The wheels hadn't so much come off but one of the engines had seized up. That engine being my troublesome left hamstring.
With 5 miles left I had to take decisive action to make sure I finished the race. Not wanting to stop and stretch, I chose to introduce walking breaks to ease the load on my injured leg. At first these were after each mile marker but then became every half mile. For the last 5 miles my splits get perilously close to 9 minutes and mile 25 is cruel enough to go over (9:09). The sun is relentless and my dodgy hamstring gets tighter and tighter but I make it to the finish at Musselburgh Racecourse. The sprint down the final furlong is not so much of a champion thoroughbred but more of a lame old nag.
My finishing time is 3:22:46. Not what I'd hoped for but respectable given the circumstances. Quite clearly I have injury problems that need to be addressed ..... but not before heading to the finish area and partaking in an activity more suitable for the weather conditions. Another couple of marathons need to be finished before I head back home. Pints of Marathon Ale that is. Never has a drink been more refreshing.
3:22:46 - http://connect.garmin.com/activity/34538102
Living in Britain as I do, the weather can be something of a problem. Wind, rain, hail, sleet, fog, mist but not so much blistering sunshine. Unless of course I happen to be running a marathon. Edinburgh 2010 made it three of my last four marathons to be run in sweltering heat.
I travelled up the day before the race with two lads from the club. We strolled up Edinburgh's Royal Mile bathed in sunshine and looked enviously at tourists supping beer outside the pubs and cafes. Worst of all more glorious weather was forecast for the following day. Or was it? I awoke the next day to the beautiful slight of cloud and drizzle. Had breakfast, cloud and drizzle. Walked to the start, cloud and drizzle. Waited in the start pen, cloud. Started the race, ran for a half a mile and wouldn't you just know it? The cloud has gone and there's the sun blazing down on us!
Never mind, my marathon best of 3:15:18 was set in warm sunshine so let's not worry about it. However, I did have another worry in the back of my mind. Namely the persistent lower back and hamstring pain that had dogged me during my training. It invariably flared up during the latter stages of all my long training runs and it was more in hope than expectation I believed it would stand up to the test of the full marathon distance.
Nevertheless, the early stages of the race were comfortable and at a decent pace. The first 5 miles covered in 36:22 and the next 5 in 36:48. 10 miles down in just over 1h 13m and on course for a 3h 12m finish. The heat was relentless but I was dealing with it and hit the halfway mark in 1:36:11. The next few miles were probably the most enjoyable of the race. My hamstring was beginning to ache a little but I'd been running at a comfortable pace and was passing a lot of other runners who were beginning to wilt. Around mile 15 I latched on to a runner markedly younger than me and we paced each other for a few miles comfortably churning out mile splits in the 7:20s.
Just as I was beginning to think I could ride this pace all the way to the finish and a new PB my injuries come to the fore. Mile 19 is a 7:35 and I lose my pacemaker in the next mile with a 7:53 followed by an 8:05 split. The wheels hadn't so much come off but one of the engines had seized up. That engine being my troublesome left hamstring.
With 5 miles left I had to take decisive action to make sure I finished the race. Not wanting to stop and stretch, I chose to introduce walking breaks to ease the load on my injured leg. At first these were after each mile marker but then became every half mile. For the last 5 miles my splits get perilously close to 9 minutes and mile 25 is cruel enough to go over (9:09). The sun is relentless and my dodgy hamstring gets tighter and tighter but I make it to the finish at Musselburgh Racecourse. The sprint down the final furlong is not so much of a champion thoroughbred but more of a lame old nag.
My finishing time is 3:22:46. Not what I'd hoped for but respectable given the circumstances. Quite clearly I have injury problems that need to be addressed ..... but not before heading to the finish area and partaking in an activity more suitable for the weather conditions. Another couple of marathons need to be finished before I head back home. Pints of Marathon Ale that is. Never has a drink been more refreshing.
North Tyneside 10k 2010
39:25
Apparently I ran the NT 10k in April 2010 as part of my build up to the Edinburgh Marathon. I don't remember too much about it to be honest. The time is respectable but nowt special.
Must do this race again in 2012.
Apparently I ran the NT 10k in April 2010 as part of my build up to the Edinburgh Marathon. I don't remember too much about it to be honest. The time is respectable but nowt special.
Must do this race again in 2012.
Great Cumbrian Run 2009
25th October 2009
1:29:18 - http://connect.garmin.com/activity/17735832
After missing out on a half-marathon PB at the GNR I thought "why not have another go?" and this seemed like the most convenient opportunity to do so. Unfortunatley a record breaking run was never on the cards. Physically I didn't seem to have it in me and the wet, blustery conditions and undulating course didn't help either.
I spent the hour before the race trying to shelter from the elements inside the start location of Carlisle Castle. Hardly ideal preparation but once the race began I was quickly into my stride and hit the first mile roughly on target in 6:31. I'm trying to stick to my planned pace but it's not proving easy. The next three mile splits are 6:42, 6:29, 6:49 and I'm already beginning to forget about any aspirations of a new half-marathon PB. By now the course has turned off into some pleasant countryside but with rather too many hills for comfort.
I revise my targets for the day. Sub 1:30 is a must and while we're at it lets keep every mile split under 7 minutes....which I manage to do so until mile 9 when a big fat 7:02 stares me in the face. Motivation is hard to find at this point. The weather outlook remains bleak and the course takes a turn for the worse as we head out of the countryside and back into Carlisle.
At somewhere beyond 11 miles a stocky bloke in a purple and blue vest runs past me and then halfway up a hill he stops and walks. Its the same runner who'd overtaken me at mile 1 before stopping by the side of the road. I also remember running behind him at the Great North Run at the 3 mile marker before passing him ... because he'd stopped and started to walk. Anyway, back to Carlisle and surprisingly five minutes later Mr Stop-Start passes me again and he's going away for me. I've got to admire his determination but his race strategy perhaps needs a bit of a rethink.
By this point I'm in something of a comfort zone. Sub 1:30 is my only remaining target and it's well within reach. I pick the pace up a bit for the final mile but it proves to be only a 7:05. The crowd of spectators grows and I try to look comfortable as I complete the a final lap around the track. A solid run but something of a let down.
1:29:18 - http://connect.garmin.com/activity/17735832
After missing out on a half-marathon PB at the GNR I thought "why not have another go?" and this seemed like the most convenient opportunity to do so. Unfortunatley a record breaking run was never on the cards. Physically I didn't seem to have it in me and the wet, blustery conditions and undulating course didn't help either.
I spent the hour before the race trying to shelter from the elements inside the start location of Carlisle Castle. Hardly ideal preparation but once the race began I was quickly into my stride and hit the first mile roughly on target in 6:31. I'm trying to stick to my planned pace but it's not proving easy. The next three mile splits are 6:42, 6:29, 6:49 and I'm already beginning to forget about any aspirations of a new half-marathon PB. By now the course has turned off into some pleasant countryside but with rather too many hills for comfort.
I revise my targets for the day. Sub 1:30 is a must and while we're at it lets keep every mile split under 7 minutes....which I manage to do so until mile 9 when a big fat 7:02 stares me in the face. Motivation is hard to find at this point. The weather outlook remains bleak and the course takes a turn for the worse as we head out of the countryside and back into Carlisle.
At somewhere beyond 11 miles a stocky bloke in a purple and blue vest runs past me and then halfway up a hill he stops and walks. Its the same runner who'd overtaken me at mile 1 before stopping by the side of the road. I also remember running behind him at the Great North Run at the 3 mile marker before passing him ... because he'd stopped and started to walk. Anyway, back to Carlisle and surprisingly five minutes later Mr Stop-Start passes me again and he's going away for me. I've got to admire his determination but his race strategy perhaps needs a bit of a rethink.
By this point I'm in something of a comfort zone. Sub 1:30 is my only remaining target and it's well within reach. I pick the pace up a bit for the final mile but it proves to be only a 7:05. The crowd of spectators grows and I try to look comfortable as I complete the a final lap around the track. A solid run but something of a let down.
Monday, January 04, 2010
So close to being perfect.
Great North Run - 1:25:33
For me, nothing goes accordingly to plan, but this was about as close as I've ever got. It was over two months since my last race and I'd squeezed in a two-week family holiday during that period. I had no right to target a PB but I did anyway. In fact I was aiming to go 26 seconds faster than last year and dip under 1h 25m for the first time.
I knew to do this I'd have to average 6:29 per mile. I also knew steady pace running on the undulating route from Newcastle to South Shields was about as likely as Mike Ashley being crowned Mayor of Newcastle. With this in mind I split my race plan into 4 parts.
Here's what happened:
For me, nothing goes accordingly to plan, but this was about as close as I've ever got. It was over two months since my last race and I'd squeezed in a two-week family holiday during that period. I had no right to target a PB but I did anyway. In fact I was aiming to go 26 seconds faster than last year and dip under 1h 25m for the first time.
I knew to do this I'd have to average 6:29 per mile. I also knew steady pace running on the undulating route from Newcastle to South Shields was about as likely as Mike Ashley being crowned Mayor of Newcastle. With this in mind I split my race plan into 4 parts.
- Miles 1 - 5 including the 2 mile uphill starting at mile 3, average 6:30 per mile and hit the 5 mile marker in 32:30.
- Miles 5 - 8 a long gentle slope, pick the pace up here without overdoing it. Average somewhere between 6:15 and 6:20 per mile.
- Miles 8 - 12 the business end of the race, a shortish uphill at 9 miles and then a loooong hill from 11 to 12 miles. Inevitably the pace would slow but give as little back as possible.
- Mile 13.1 - Go for it. Squeeze out every last drop and cruise over the finish line in 1:24:xx
Here's what happened:
- Hit the 5 mile marker in 32:31. OK 1 second behind schedule but pretty much perfect. Feeling comfortable.
- Picked up the pace and felt good. 6:15, 6:14, 6:19. Now over 30 seconds ahead of schedule.
- Still feeling good as I enter this stage. Clock a 6:38 for mile 9 and then a 6:29 for mile 10. Then it starts to get tough. All of a sudden I'm noticing the warm sunshine. The Powerade I took at 10 miles is making me feel sick and the legs are really feeling these late hills. Next 2 miles are 6:45, 6:38.
- As I enter the crucial last stage of the plan I'm bang on target. Unfortunately the legs and more importantly the mind is going. As much as I want to pick up the pace and cruise home for a PB the body just won't co-operate. Mile 13 is long and tough, sub 1:25 is out of the window and agonisingly even a PB slips by. I come home 8 seconds slower than last year.
Thursday, July 02, 2009
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.
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!!
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.
* "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.
Friday, April 24, 2009
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!
Sunday, March 08, 2009
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.
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.
Sunday, February 01, 2009
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.
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.
Sunday, January 18, 2009
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.
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.
Monday, December 29, 2008
Autumn Review
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.
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.
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.
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