Brighton Marathon 2013

Having trained hard all last week, I had the Brighton Marathon on Sunday to test the fitness/speed, but with slightly tired legs. Now, this is not to say I did not want to post a good time, but as GUCR is my main focus I wanted to use Brighton as a stepping stone on the journey to being prepared for GUCR, hence the zero taper and normal mileage/training in the week leading upto Brighton.
Spent the day in Brighton on the Saturday with my family, walked miles around the lanes and picked up my race pack, and with a White Number, I was in the sub 3:15 start, which is directly behind the Elite start at a seperate point from the mass start. This would ensure a clear run for the whole race, can safely say I would be one of the slowest from the sub 3:15 start (PB is 3:12.50).
Fast forward to Sunday morning, and a simple drive down to Brighton to Withdean Park (Elite + Sub 3:15 Start), and found a parking space only 50yards from the starting area, which was a result.

Me looking a bit pensive/tired at the Elite / Sub 3:15 start point

Usual queue for the toilets, but with only about 250 people going from this start, only 3minute wait, which made a nice change. Met one of the guys (Christopher Howe) from the Torq Trail Team assessment day at the start and we had a bit of a chat, he was aiming for sub 3hrs, while I was aiming (hoping) to run under 3:15, so with a call to the start I lined up about 8 metres behind a load of amazingly fast Elite Marathoners, I made sure I was at least halfway down in the 3:15 area, as the guys at the front were aiming for sub 2:45etc, so no reason at all for me to be up with them. 3,2,1 and we were off.
The idea was to head off at 3:10 pace and see what happened, so that's what I did, as there was a 3hr Pacer from this start, I just ensured he was going away from me slightly for the first few miles, but with a 6:46 first mile and the 3hr pacer still moving away (6:52 is 3hr Pace), I assume he was banking a bit of time, or was also a bit carried away on the first few miles. Having been the 4hr Pacer here in 2011, I thought I knew the course profile, but the climb around 5miles and the two hills between 10k and 9miles were much longer and steeper than I remember, I suppose that is the difference between pacing at a very comfortable pace, and racing at your max pace for a PB.
Had the usual chat with another couple of runners on the way round who were also aiming for 3:10 / 3:15, and I was on target at 10k and also at Half way, but could feel my legs complaining and the pace dropping a little between miles 15 - 18 which was reflected in my time at 30k (avg mile pace from 25K to 30K was slower than 3:10 schedule, but still just on schedule overall).

The sun had really come out by now which was nice, and I was so glad I had put a bit of sun cream on my neck and arms before the start. The crowds around 18 - 24miles were very sporadic, with next to no-one around the power station, which was fine, less people to see me trudging past at a now less than impressive pace. The final 4miles from the power station had the wind firmly against you, which was not ideal, but everyone had to contend with it, so can't complain. Certainly felt the weeks training in my quads for the last 8miles, my 2miles of hill reps on Thursday evening might have been the culprit :-)

During this last section I recognised a few runners ahead of me who had gone ahead earlier on who were also now struggling a little/lot like me, I offered a couple of words of encouragement as I speeded past (read, painfully slowly moved ahead), but I don't think it helped. It is plain to see from my mile splits that I lost any chance of a 3:10 in the last 5-6miles, and just about managed sub 8min miles for the last 4miles, so I was glad to see the 800m to go sign and managed to rustle up a 6:45pace last section for a 3:14:18 finish (238th of 9067 finishers).

I bumbed into Chris Howe as I was at the baggage collection area, and he had managed a fantastcic sub3 and a new PB, which I congratulated him on, he was very happy, and so he should be. I was happy once I had time to collect my thoughts (and my clothes, haha), as this was my 2nd fastest Marathon time, and I had trained hard in the week leading up to the race, so there is definitely a bit more to come in terms of faster times. I just need to put a bit more specific Marathon Pace work into my schedule and maybe have a bit of a taper (or at least an easy week) in the lead up to my next road mara. Watch this space as they say.

The Long Road

It is easy to see that my blogging has been non-existent for a few months.
Sometimes it takes a while to get back into the swing of things when major life events occur, and certain things have to go on the back burner, and the blog was one such thing. So very briefly, I will try and bring everything up to date from end of 2012 to current date:

December 2012
Ran Portsmouth Coastal Mara as per usual with my mate Ed as a training run for his 1st Ultra, we ran 2 to 3 miles before the Mara and then cruised the Mara in just over 4hrs. I was pretty whacked, as had done pretty much diddly mileage from end of October to beg Dec.

Jan 2013
Ran the C2C by Go Beyond which is 43-44mile Ultra from Wendover to Little Venice in Central London with my mate Ed. This was Ed's first official Ultra, official in that he had run 28/29miles with me a couple of times in training, but this was the first time he had run Ultra distance with a Race No pinned to his chest. We set out easy, with Ed letting me dictate the pace, being a bit more experienced at these things than he. Long story short, we ran pretty conservatively to the canal section, and then made pretty good progress, Ed let me go ahead at about 34miles as I was a bit stronger, I ran a 7:27 and Ed a fantastic 7:41. Considering I only just broke 9hrs the first time I ran this race, Ed blew that out of the water and looked strong at the finish. If he decides to do a few more Ultras, I am sure he will do well, hopefully I can keep up!!!!

Feb 2013
Ran the Heartbreak Mara in the New Forest as part of training for TP100. Pretty hilly course, with 2 big climbs up onto the ridge and then 3 loops along the ridge, each loop requiring 3 x pretty hard climbs, and then back the way you came with a mile and a bit of road to the finish. Ran all the hills and kept the pace steady on the flat, managed a 6:45 last mile and came in at 3:34 and 27th (of 130ish runners), winner did 2:43, which is mad fast. Great to see a few familiar faces on the course, especially David Ross, who bangs out Mara's most weekends, a lot of them in the 3hr - 3:05 range, even trail ones!!

March 2013
Well Thamespath 100 was the main event for March, I lined up and started all OK, but the course was changed due to flooding as has been widely noted, so it was an out and back along 38miles of the Thamespath, but this didn't really phase me. The conditions underfoot were awful to really awful along a lot of the sections, really large muddy puddles, sticky slippy mud and a bit of snow and cold weather thrown in for good measure. My choice of using my road shoes might have been a bit wrong, but even my trail shoes wouldn't have coped. In short, I fell over at around 23/24miles and landed on my right side/hip and half in a massive puddle, the runner behind me gave me an 8.9 for the fall!!! This felt OK, but by the time I reached the 38mile CP, I was leaning to my left, and knew that unless I was willing to run myself into proper injury, I would not be finishing, so I made the conscious decision at the 48mile CP (49.7 on Garmin after I missed a turn earlier!) to call it a day and retire. My first ever DNF.
What did I learn from this? Well, on the negative, I suppose you could say I stopped before I needed to or had to. And the injury might not have got worse by continuing. Well, these are valid points, but on the positive or in answer to my self asked questions (3rd person posting!!) I stopped because I have other races coming up that are as/more important to me this year, and having run the last 65+miles last year with a niggle and then being out for 6to7 weeks, I was making a valid decision based on some personal experience.
I was glad I was able to make rational and clear decisions in the middle of a race, and mentally I was switched on for the long haul had I been in a fit condition (in my eyes) to continue. Hopefully I will complete the same amount of races I had up to this DNF before I have another one. (Big thanks to Mrs H for coming to rescue me from the CP and taking me home, I owe her big time, again!!).

Torq Trail Team 2013
A couple of months back Torq (www.torqfitness.co.uk) as fitness consultancy and energy products company asked people to apply to be part of there Trail Team for 2013/2014, and I decided to fill in the rather extensive application form, and send it off. Taking into account the high calibre of runners out there and the likely number of entries I was not holding my breath. So imagine my surprise and excitement when I received the below e-mail:

Dear David,

Thank you for applying to be part of the TORQ Trail Team 2013. Trying to pick from hundreds of talented runners wasn't an easy job - so our sincere congratulations to you for making the selection!

So, on Saturday 30th March, I went over to Parliament Hill for the assessment day, where 30 or so other committed and like minded trail runners were also in attendance. It was great that my friend Gemma and Dave Ross were also part of the invitees, as this made a fun day more so as we caught up and chewed the fat. The day consisted of three great talks/presentations, firstly from Torq on nutrition, there products and race fuelling, then from Stuart Mills on Total Preparation for racing trail Mara's/Ultras (http://ultrastu.blogspot.co.uk/), followed by another great talk on injury prevention and avoidance by a top physio. All of this involved some Q+A as well as getting to chat with each other on racing and the usual runner stuff. Lastly a very easy 4 and a bit mile jog around the park for us to stretch our legs and more chin wagging.

Great to be invited, and it would be absolutely amazing to be involved/selected for the actual Team, but that is not something I can influence. There is a 2nd assessment day in 2weeks time, and I assume we will find our our fate some time after that. So fingers and toes crossed.

Happy Running.

Next blog post will probably be some time in July!!!!!

I have let the Blog Posts slip again!!!

I stated at the start of this year I would try and keep upto date with the posting, well, having not posted anything for over 2 months, I would say I am failing miserably. Anyway, this will just be a very quick update on the latest events I have done with a view to try and get the blog back upto speed from now on (don't hold me to this though).

Sunday 12th August - Salisbury 5-4-3-2-1 (50k).
Ran as an medium/hard training run, met the lovely Sandra in the first 100yds, ran and chatted a fair bit until Sandra peeled off as this was just a bit of a jog before Ridgeway 85 (which she was 1st Female for 2nd year running, which has never been done before, awesome). I cracked on a little bit and was surprised to come home 14th Overall in 4:34, which was nice. Good course and good, well spaced CP's, just a little bit more road than I would like in the last 8miles.

Sunday 19th August - Everton 10K
This was a spur of the moment entry while I was down in Lymington with the family, and the fact that the profits support local charities, including a Hospice, meant I was more than happy to hand over my £12. It was blimming hot, and the vast majority of runners were sporting club vests, great, I was going to be in trouble here.
Slightly undulating course around the very quiet country roads, with one drink station at around 5k, but banging it at low to mid 6minute mile pace along with the hot weather meant I was gasping from around 8k and all I could think about was getting a drink. Had a really good scrap with a guy for the last 3k, and only did him in the last 200m with a massive sprint finish. Finishd in 41.13 and 27th of 278 runners, so not at all bad for a plodding ultra runner.

Sunday 16th September - Farnham Pilgrim Marathon
First time I have run this race, and I have to say I was really impressed, great course, well stocked CP's and friendly marshalls, topped off by the fact it was great value for money and a nice medal/t-shirt/goodie bag as well. Met my good friend UltraBobban at the start who was just out for a plod round having lost a bit of his mojo after his brilliant sub24hr on the SDW100 earlier in the year, I on the other hand wanted to race, and race hard.
Rob and I started at our own paces, and I was in the 2nd group of 6-8 runners for the first 3 or 4 miles, until a group of 4 or 5 went away, including the lead lady, who went on to win the race outright in 3:07 (wow). Turns out she is a 2:36 marathoner, so no surprise with that sort of speed, but very impressive. I had a really good race upto about 12miles and was feeling strong, but my right calf started to feel tight almost like it was going to cramp. So every time I landed on my right foot it was quite painful, by the time I got to 14miles I had asked a Marshall where I could get a lift back to the finish!!!
So for the next 12miles I had to nurse the calf round, and stopping to massage and stretch it out on about 5 or 6 occasions, which was frustrating as people were going past me, and I couldn't push the pace on the up, down, or flat sections (arrgghh). Thankfully the course was really, really good, and this helped take my mind off things, and I even managed to push it a little in the last 1/2mile to catch a few of the guys who had passed me, and a foolish sprint finish at the end considering the calf situation. So in the end I finished in 3:38 for 25th overall of 290 runners, so not bad at all, but I had my eye on finishing somewhat higher up, roll on next year so I can have another go.
Rob ran steady and was just over the 4hrs, which considering the lack of miles he had put in over the last 2 months was pretty impressive.

The calf is still causing me a bit of an issue, feels like I have a knot in there as getting the tennis ball onto it makes it feel 85% beter in minutes, so hopefully it will just ease off and sort itself out, but have physio booked for Weds just to give it the once over.

Next up for me is Abingdon Marathon, having been injured for this race last year, I had targeted it as a sub 3:10 attempt this year, but having again picked up a niggle, this might have to just be a jog round for fun, but fingers crossed, as if the leg feels ok I will give my all to go for the time I wan't.

Happy Running.

Chichester Challenge 42km

Short catch up on my last race, the Chichester Challnge 42km (see, I dont always run Maras and Ultras!!).
It had rained so much over the previous few weeks, that they had to adjust the course as some sections resembled small ponds rather than wooded trails, which menat the start was delayed. Went off pretty strongly and apart from having wet feet within 200yds first few miles went ok, I was in a small bunch of 5 including a runner called Matthew (who I ran the rest of the way with) 4 guys ahead moving away pretty strongly. Couple of guys were then coming back towards me thinking they had missed a turn or sign, I checked the map and was pretty confident we needed to keep going and would come to a road, this thankfully turned out to be the case, and the two guys went away again. Going was pretty boggy and muddy in a lot of places and it was raining fairly hard which made going a fair bit harder than 2010 when I last ran in this event.
Matthew and I also decided that as this more a training run than a flat out race we would run all of the inclines no mater how muddy or boggy, which was pretty hard going on the couple of BIG hills that come very close together, but good fun.
At mile 18 or 19 we came out of the woods and one of the 4 lead guys was standing at the 4way junction and there was no sign and the map was slightly unclear (we later found out the sign had fallen down into the long grass). We looked at the map and decided to go down and right, we should have gone straight (oops). Long story short, we ran all the way down into the gulley of the hill, realised our mistake when we could see CP2 instead of CP4. We told CP2 who, as we would need to run a harder route to pick up CP4 signed our CP cards (thanks guys). We made our way across to CP4, which menat a long 1mile uphill road and lost one of the group, made our way along the correct route and thought we would have lost a load of time so we were surprised when we came into the finish to find we had come 7th and 8th!!
All in all a good event, which is through some lovely estates, some of which are only open to the public for the day of the event, and great value by the Rotary Club. I will probably go back again next year.

Happy Running,

Stag Do + Kent Roadrunner Marathon

My apologies, this is a long post, even by my standards.

Had the pleasure of joining my good friend Ultrabobban on his Stag Do on Saturday, which involved Borough Market for food and Cider (8% stuff and I don't even drink cider normally!!!), Epsom Derby, Brick Lane for a Curry and then things get very hazy indeed. All in all a great day/night, and Ultrabobbans friends, who I had not met before were all top blokes, which made the whole day an absolute blast.
The only problem with having such a great Saturday was I had booked myself into the inaugural Kent Roadrunner Marathon for the Monday, and I certainly didn't feel fantastic when I woke up on Sunday morning!! The Kent Roadrunner had been organised by my running friend Ian (ably assisted by his partner Sandra) at the new Cyclopark that had only opened a week or so before in Gravesend, Kent. I wanted to do this race as A) my 1st Marathon back from injury, B) it had been organised by friends and C) it was also supporting Ian's chosen charity Kent Air Ambulance.
So, having done a 50mile week the previous week which included 20miles at 8.26avg pace, I had concluded that I would get round the Marathon, but had realistic/low expectations of my finishing time as I had the Stag Do on the Saturday and only 3 x 40+ mile weeks of training behind me since getting properly back into training since my injury.
So up and out the door early yesterday, and apart from feeling a bit tired didn't feel too bad. Cyclopark was easy to find, and in to pick up my number and timing chip. Bumped into the lovely Ian and Sandra, but only spoke briefly as they were very busy, also saw a runner I know called Rik (who did something like 54 marathons last year!!!) and we quickly caught up on recent races etc before making our way to the race briefing. Ian (Race Director) kept it short and to the point, explaining it was 17laps of the cyclepark, how to keep count of how may laps you had done (easy done with 16 wrist bands) and a couple of mentions, one of which was a bloke running his 700th Marathon (OMG!!!). Also saw and said hello to Jen Salter (international level ultrarunner and really quick at most distances) and then we were over to the start, 3.2.1 GO.
I set off at a fairly comfortable pace and within about 1mile a small lead group started to pull away (including Jen), and I was in the 2nd group of runners, 1st mile was 6.48 so not mental, but based on recent amount of training about 20-30secs too fast IMHO, but I felt OK, so decided there and then that I would try and maintain as near to 7min miles as I could while I felt like that pace was manageable, whether this would be for 5miles or 15, only time would tell. Each lap is 2.493km or about 1.6miles give or take, and while there were no real hills each lap had a few short inclines and a few short sharp declines, but with the course being very open there was quite a head wind on certain sections, but the real killer, that came into play in the later laps was the last 5-600m that was all slightly uphill and included the steepest climb. Now don't get me wrong this was only a short (maybe 50metres) semi steep uphill, but by lap 12 you really, really felt it, and this is where I struggled in the latter stages, I am sure I was not the only one.
I tried to not look at the Garmin too much, just went on feel, and was pleasantly surprised to see 6miles go by in a smidge over 42mins, so about 7min miles, so just tried to stay relaxed and carry on. The next time I looked at the watch was around 13miles, this was around 1:32 dead, so about 7:05pace, blimming heck, I was going well, but was really starting to notice the little incline and uphill to the Start/Finish at the end of each lap. It also started to get a little warm, and that did not bode well considering my choice of hydration  from Saturday (unless Cider is the secret elixir of the elites, I doubt it).
I did have the pleasure of Jen Salter's company for a while as she had settled into my pace and we had a bit of  a chat, which was cool, and I congratulated her on the World Record on running the length of Ireland, I did even go ahead of Jen for a couple of laps, but she finished her race way stronger than me, so being ahead was short lived! It was around mile 17 that I realised that I was really thirsty (Cider from Saturday?) and with some quick mental arithmetic, as long as I kept going at a fairly good pace a PB was on the cards, which I tried not to get too excited about and just crack on. But I did need to take on at least two cups of water or water/electrolyte energy drink on this lap, and pretty much each of the next as I was obviously paying a bit of a price for my less than ideal hydration over the weekend and of course I was running a mara faster than ever before!
One thing I did laugh at, was at one stage when about 11 laps in, I did think my wrist bands were not disappearing fast enough, or I had too many left, had I inadvertently been given too many to start with? No, it was just me trying to wish away the miles/laps, which is what we all do when the miles will not come quick enough, which then makes them take even longer. Funny to reflect on after the race. The next miles 18to23 were just about not slowing down too much and maintaining the PB, but it was tough and took a lot of mental effort, but I was pleased to see on the Garmin (which by now I was looking at a LOT more than the rest of the race) was still showing 7.20 - 7.50 min miles, so no dying into 8's or 9's, which was great news.
Coming round to start the last lap, I could see the clock ticking to 3hrs1min??secs as I crossed the line (getting some great encouragement from Sandra), so 14 and a bit mins to do 1.6 or so miles for a PB, no problem. I didn't really have a huge amount left, but tried to keep my form and a 7.20mile went by, good, and now just keep going, around the final couple of bends and up that nasty little incline for the 17th time, and the last 4-500m slight uphill drag to the finish. I could see the clock and I sensed I could get to the line before the next minute clicked by, so started winding it up as much as I could and a really big effort for the last 100yds and I am finished, and the clock stops at 3hrs12m47secs new PB by 3 1/2 mins and 25th overall - WOW. 

I am still, as I write this now, still unsure how I managed to run a PB or anything near it. I had just got some training behind me having been out for 6weeks from 3rd March and the ThamesPath 100miler, I had been on a Stag Do on the Saturday and drank way too much Cider (i never even drink cider), and had not had the best amount of sleep. Maybe, because I was really relaxed, no pressure to do or chase a time and just run (not looking at the Garmin, I think helped) as I ran a lot just on feel rather than on x pace is too fast/slow. Also, I usually run Mara's as training for Ultras, so always have that to consider, but maybe a good Marathon time requires marathon training, not ultra training par se. So for the moment I am going to enjoy my shiny new PB for a while, with fingers crossed that there are some good times ahead and maybe even some new PB's when you least expect them.
Happy Running.

Back on the road.

Well last week saw 5 runs totaling 24 and a bit miles. 7mile long run (don't laugh) and 3 miles at 8.35pace (look out Marathon World Record!!). So big progress in the scheme of things, and some solid gym work and eating as though I was still doing 70mile weeks has seen a 7lb weight increase since beginning of April (obviously all muscle!!). VV easy week this week, and then try and build slowly again on another 3week cycle.

Happy Running.

3 weeks and no running.

So 3 weeks have passed with no running, and this has been less irritating than I would have imagined. Probably because I know the back of the leg is still not 100% and therefore I am not going to risk running until after I see the physio again on Weds for an update on where we are at. On the plus side, I have been to the gym a fair bit and have been doing a pretty solid amount of weights and doing some interval stuff on the stationary bike.  Tomorrow will see the mountain bike used on the ride to/from work (20mile round trip), and I may try and do this 3 times this week, and then a 20+ miler at the weekend. And fingers crossed, I will get the ok to get out for a gentle run.

Happy Running (or maybe that should be Gyming, not even sure that is a word!)

Gym - I think I remember where it is.

I found my way to the Gym this evening. Stayed away from the BIG weights, as I knew there was little chance of shifting them, but pleasantly surprised that my skinny runners arms managed to pick up and move some fairly good KG's. So until the rear of the left knee is 100% the gym will be my friend, the stationary bike will not, it is soooo boring when you can't go hard on the pedals (I think my HR peaked at 80bpm),
but will be tolerated in the quest for return to running and to try and keep a modicum of fitness.
Who knows, the upshot of the gym work may be that I gain a few pounds and get a bit stronger over the next couple of weeks, and that can't be all bad.

TT50 Race Report + Training Week 06-02 to 13-02

Sorry for the rather belated report of the Thames Trot 50 (TT50), the usual things like work, family commitments have meant that the blog has taken a back seat for a couple of weeks.
Right then, on with the report. As I mentioned previously, I decided to run the TT50 this year off the back of a normal training week, so apart from Friday off, which is my usual day off, I would be running this not rested and with about 30miles in the legs already that week, and a 75mile week the previous week already bagged.

It was blimming freezing when I parked up to get the train from Guildford to Oxford, about -7 on the temp gauge, but it was 6am, so never going to be warm, but not the best weather to be decked out in lycra running gear!! Saw some runners on the train, and spoke to a couple of them, both of whom this was there first ultra, so wished them the best of luck and shared what info I could remember re the route from the previous year.

Caught the shuttle bus from Oxford station down to the start (shuttle bus is a nice touch - well done Go Beyond) and checked in with the race HQ and joined the inevitable queue for the tiolets. Also bumbed into Blades from SDM and NDW50, and had a quick catch up, also thanked him for the info he gave me on New York before I went in November, he is also doing TP100, so this was a big run for him also.

Saw the lovely Claire Shelley at the start, great to see her back racing, and recently placing really well at C2C a couple of weeks before. I was not sure if I would see much of her to-day as when she is 100% is on a different level to me and most others. But she did say she was getting back into the swing of things having been out injured for quite a while in 2011 and would just see how the day panned out, so thought I might see the back of her for at least a few miles then!!

Set off at a fairly good pace 8.20 to 8.30 and just kept to that, I knew there was one hill at about 31miles so decided I would try and run all the way to then and then take a couple of walk breaks if needed.  Anyway, long story short, that is exactly what occurred. I was overtaken by a lady during the walk break up the big hill, and that was the only person who passed me until the finish. Realised at about 38miles that I was feeling a bit peeky and also needed a wee, well with my wee the colour of lucozade, I realised I had seriously under hydrated, this was probably due to the freezing conditions, so got on the fluids pronto. Still felt a bit fuggy at the 43mile CP, and thankfully the lovely lady there had some Diet Coke, so 2 small cups of that and I was a new man.
Only 5.5miles to the finish, and this last section was uneventful, althugh as I was feeling very strong really picked the pace up as the last mile was 7.40 and the last .5 at 6.46pace, there was a runner behind me so this might explain the panic!!! Finished in 7hr23mins which is about 55mins quicker than last year, so very happy with that off the back of a normal training week. Must also mention, I ran for a couple of bits with Sandra and her husky, she was way too quick though, and blitzed the Course Record and ran 6.55 or so, that lady is awesome.

Training Week: 23rd - 29th Jan

Good solid training week, happy with the Tues, Fri and Sunday efforts. Sunday's run was made more difficult as my old bladder I had decided to use was leaking really slowly from fairly early on, giving me a wet lower back/glutes. My wife reminded me when I got home "Didn't you stop using that bladder because it leaked". As usual, my wife was right. Nice to see a couple of familiar faces during my miles in Richmond Park, and stop very briefly to say hello.

Training Week by day/mileage:
Mon: Rest/Core
Tues: 19mi (9.2mi Medium Pace, 80mins later, 9.8mi Easy)
Weds: 8mi Easy
Thurs: 6mi with Fartlek
Fri: 17mi Med-Long
Sat: Rest/Core
Sun: 26.3mi Long
Total: 76.3mi
I tested out a new pack on Friday and Sunday's longer runs, a Haglofs Stamina pack. Leaking bladder aside, initial findings are positive, it is small, but has a good amount of storage for it's size, and slightly unusually, has bungee cords on the very lightweight shoulder straps to attach bottles. This appeals, as having a seperate drink to what is in the bladder gives you options and the ability to carry more fluid if need be. I must admit, I am testing things like this already in prep for Thames Path 100, but this is then prep for the BIG event of the year, GUCR, as some of the CP's are 20miles apart!!! And in the latter stages, 20miles could be quite a few hours, and 2l of fluid (2l bladder) would not be enough, so we will see how we go, and the Haglofs is a bargain, so worth testing out and taking a punt.

Thames Trot 50 this coming Saturday for me, and it looks like it going to be a pretty cold day, so will probably be wearing the running tights for the first time in about a year.Will not be resting up, so will see how the legs feel and see how close to last years time I can get.

Happy Running.

Training Week: 16th - 23rd Jan + Olympics 2012

Easy week last week after three higher mileage weeks of training, so no major runs, just ticking over, but pleasantly pleased with the 3mi @ pace on Thursday, and how comfortable Marathon Pace (MP) felt on Sat, so hopefully this means training is going in the right direction.
Training Week by day/mileage:
Mon: Rest/Core
Tues: 6mi Steady
Weds: 6mi Easy
Thurs: 5mi with 3m @ sub 6.30pace
Fri: Rest/Core
Sat: 10mi with 9mi @ MP
Sun: 8mi Easy/Trail
Total: 35mi
Nice weekend down in the New Forest with the family, so some good fun mucking around out in the fresh air, and trying to tire the kids out (some chance), I think kids are athletes by nature, as they can go at 100mph again and again with next to no rest. Wish I could still do that.

Olympics 2012
On Friday I got the amazing news that I had been selected to be an Olympic Torchbearer. I am absolutely chuffed to bits, although part of me feels I probably have not done anywhere near as much as others to deserve this, but either way, I have been very fortunate to get selected and I am going to make the most of this amazing opportunity and enjoy the experience for all it is worth, as it is a once in a lifetime thing.

Happy Running

Training Week: 9th - 15th Jan + Winter Tanners 30

The 3rd solid week of training in the bag, and only a little grumble from my hip/thigh area (seems to be the Sept/Oct injury still lingering somewhere in there) following yesterday's Winter Tanners 30 event over the Surrey Hills. Training Week by day/mileage:
Mon: Rest/Core
Tues: 18.4mi (9.2mi Steady, 1hr 45mins later 9.2m easy)
Weds: 5.2mi Easy
Thurs: 6.3mi (incl 6 x 1/4m reps @ sub6)
Fri: Rest/Core
Sat: 6.5mi incl 2mi @ 6.35pace
Sun: 30mi (LDWA - Winter Tanners 30)
Total: 66.4mi

Winter Tanners was great fun, got to run an Ultra with my mate Rob for the first time since 2010. The £5 entry fee is amazing value, and it is an LDWA event, so low key, no flash medal or goody bag, 3 CP's en-route with orange squash/water, jaffa cakes and biscuits, oh, and of course a cup of tea if you wanted. And it is not a marked route, you have 4 pages of written directions which describe the route, I have to say they are very good instructions as Rob and I only went ever so slightly wrong on two occasions, but you mostly stay on public bridleways, National Trails or cycle routes.
Fantastic day out, the views and trails around this part of Surrey are really great, and Rob and I chatted and caught up on the last few months pretty much the whole way, and the miles just ticked by really quickly. Neither of us were pushing it, just getting the miles in, so it was surprising (in a really good way) that we eventually saw Jezza and George, who had started a bit before Rob and I. We had a quick catch up and then Rob and I were off, as we were keeping to our nice steady pace, and I am sure Jezza and George didn't mind, as they were doing there own thing as well.
The last few miles were a bit quicker paced, Rob and I have a habit of finishing most Trail Mara's / Ultra's at a pretty good pace, and to-day was no exception. A quick blat at sub 8's for the last bit and we were back at the Start/Finish (car park by train station) in 5hrs16mins. No idea where this put us, and we are not that fussed as it was just a great run on the trails, and not a race.
It was really great to run with Rob and have a really good catch up, I will be seeing him again in 3weeks for Thames Trot 50, so no doubt another few hours of banter to be had.
Happy Running.

Training Week: 2nd - 8th Jan

Last weeks training by day and mileage -
Mon: Rest/Core
Tues: 18.4mi (9.2mi @ Steady Pace, 1hr45mins later 9.2mi Easy)
Weds: 6mi Easy
Thurs: 6mi Steady
Fri: Rest/Core
Sat: 21.5mi Long (3hrs5mins and av 132HR)
Sun: 13.1m Very easy (av 125HR)
Total: 65mi

Good solid mileage week again, very happy with the av HR (Heart Rate) on the Sat evening Long Run, although the morning 13.1mi on Sunday meant legs felt a bit tired still after only 14hrs rest, but all good training for the big events that are looming on the horizon. Also good to run with someone on Sunday, so there was extra motivation to get out the door. Winter Tanners 30mi this coming Sunday, although as it's self navigation may well end up being the Winter Tanners 35!!!
Happy Running.

Training Week: 26th Dec - 1st Jan 2012

In an attempt to keep my blog updated on a much more regular basis, I will try and post my weekly training  or at least a Monthly round up. So here goes:
Last weeks training by day and mileage -
Mon: Rest/Core
Tues: 10.3mi - 6m easy, 3mi @ Goal Marathon Pace, 1.3mi easy
Weds: 20mi Long Run
Thurs: 11mi easy
Fri: Rest/Core
Sat: 13.7mi - 10mi @ medium pace c 7.50 - 8.00, 3.7mi easy
Sun: 10.1m easy - included Bushy Park 5k with only last 1.1mi at real pace
Total: 65.1mi

Good solid week and big increase from previous Up Week of training (50miles) but a 30% increase was probably a bit too much, and I should know better. Look to do another 2 weeks in the 65 - 70mpw range which should mean I am really tired for Winter Tanners 30 on 15th Jan, but then it is an easy week afterwards, which I will thoroughly enjoy.

2011 Round Up

As per last year, and as is popular with most runners who have a blog, I thought I would do a quick round up of 2011 by the races, mileage run etc as a breakdown for my own benefit and for those who follow my blog (if any at all!!)

Ultra's (26.2miles and further)
4 (1 x 100 and a bit miler, 2 x 50miler, 1 x 44miler)

Marathons (26.2miles)
7 (CTS Sussex, Brighton - 4hr Pacer, Treadmill @ Bentalls Shopping Centre, Southdowns, Kent Coastal,
NYC - 4:10 Pacer, Portsmouth Coastal)

Half Marathon+
2 (Dorney Lake, Ranelagh Rchmond)

Mileage
Total for Year: 2186.9
Av Per Week (52weeks): 42.056
Highest Mileage Month + Week: March 293.1 + 107.8
Lowest Mileage Month + Week: Oct 93.2 + 17 (not including injury/recovery weeks)

PB's in 2011
Kent Coastal Marathon: 3:16.18
Dorney Lake Half Marathon: 1:26.50
(2nd 10k of above in 40:50 was a 10k PB!)
Bushy Park 5k: 18:55

All in all a very good year (IMHO), with some milestones reached. Specificially, the 4x Marathons in 24hrs
to do my first 100miler was a real learning experience and something I will remember for a very long time. The secnd, is going way under 1:30 for the Half Marathon. This came as a shock as A) it was raced during a big mileage training week (I ran 30miles the next day!), and B) my PB was 1:35, so to go to 1:26 was a huge surprise, it just felt so easy, one of those days where everything came together, I dare say, if it was a Marathon I was running that day I would have gone very close to 3hrs. If only it was like that every time I raced.

So 2012 is here and I think it is going to be a big year again, and will definitely involve running with some very good friends and having a lot of fun. Happy Running.

New York and Portsmouth Mara's

I have not posted for ages. But thought I would at least do a quick round up of the last two Marathons I ran this year.
New York
Absolutely amazing city, really, really great fun, it was like being on a film set and seeing all of the buildings etc you see in all the blockbusters. Grand Central Station, Rockerfellar, Fifth Av, Wall Street, Flat Iron Building, Central Park, Yellow Taxis, Hot Dog Stands, Steam form the manholes (sorry, I am going on a bit!!). My wife and I walked miles, and miles, which is not the thing I was advising runners to do when I worked at the New York Marathon Expo on the Pace Team stand, but through experience you learn what you can get away with. But, I was still a bit knackered when I lined up on the start line as the 4:10 pacer at NYC Mara, and coming from next to no training for the whle of October was not ideal. I was lucky enough to pace with Sandra (UK runner, international athlete, Husky runner and all round superstar) whom I already knew and we had a great time, although due to the size of the field (47,000) it is a REALLY tough course to pace, as we had been warned. But we both ran 4:09.43 or so, so pretty much nailed it.
Met the lovely Darris, Star and Robin again fom the Pace Team and they really looked after us UK runners exceptionally well, I hope when they come over to the UK we can do as good a job. Can't wait to get out there again as my wife and I really enjoyed the whole NYC experience, especially the shopping!!

The lovely Sandra and I just about to pace the NYC Mara



The Pacers just about to head off (lovely outfit Ian is wearing on far left!!)



The very tall Rockefellar Building, we went to the 70th floor and
viewed the Empire State building 




NYC skyline with the very impressive Empire State Building.

 
Portsmouth Coastal Mara
In short, ran it as part of a normal training week. Had the work Xmas party on the Friday, which meant a little hungover on Saturday and then the race on Sunday, ideal prep, just like the elite athletes!! All went well, bumped into a few of the Brighton/NYC Pace Team, including the infamous Gobi, on the way round and ran a pretty solid 3:17.09 for 39th place. Lack of proper training meant the last 4miles I struggled and the headwind didn't help, but good solid finish to the year and sets me up well for 2012, which will be a big year in terms of challenges.

Back on Track.

All back on track after last months little "Am I Injured" post. Nothing more than a niggle, but have enjoyed getting a few jobs done around the house while doing a couple of very easy mileage weeks and going to the gym (surprised I remembered where it was!). Full speed ahead for pacing duties at NYC Marathon on 6th November. Can't wait.

Am I injured?

Not sure of the answer. Ran Tuesday and Wednesday last week as normal, no issues. Woke up Thursday morning with a real pain on the hip (bursa area) and pain around the hip joint / top of thigh, which actually made me walk with an altered gait. I have injured myself while sleeping it would appear.

Apart form a Gym session on Thursday, I have done no running since last Wednesday, the hip has got better and I did do a tentative 1/2mile on Sunday morning to see if I could run the New Forest Marathon an hour later, while not painful while running it just didn't quite feel right. So I made the tough but right decision not to run. This was doubly gutting, firstly, because I was/always look forward to running a marathon I have not done before, but more importanlty I was mean't to be pacing my colleague, Vanessa, at 3:30 pace on the Mara as a PB attempt. As it happens, Vanessa didn't really need me and ran 3:26 and 3rd lady overall, good job I didn't run, I would have struggled to keep up!! Very chuffed for Vanessa even if she is very quiet about it and will not make a big fuss, saying there were not many women in the race blah, blah. Well I think it is awesome, and a massive well done. Vanessa even bumped into Sandra (Pacer, Huskie Running and all round awesome runner) on the course and they chatted a little at the end, I think Sandra was trying to talk Vanessa into Ultras. So far the answer is a resounding NO.

So off to the physio this evening to see if we can pinpoint what is up. I am gagging to get out and run so hope the physio, who has fixed me after various rugby sprains and breaks in the past can get me up and running asap, this evening would be good!!!!. Happy Running.

Race Report: NDW50 - Sat 13th Aug

Very late post I know, but been very busy. I had thought that this would be a good race to really go for it and see what I could do, but it didn't turn out that way, and was probably more enjoyable as a result.

I arrived in Farnham in plenty of time (for a change) and found somewhere to park and went to register and pick up my number, bumped into Ian and Sandra on the way in (fellow pacers from Brighton Marathon), Ian was doing the mara and Sandra doing the 50miler like me. The race briefing was very good and to the point and belied the fact that this was Centurion Runnings first events, and fair play to them for putting on a Marathon/50 miler/100 miler on the same day.
I then bumped into a very old friend from my early twenty's clubbing and drinking days, Adrian Hill, it was great to have a quick chat and reminisce about the old days (we are getting old). At the start I also saw Claire Shelley, who was 1st lady (3rd overall) at GUCR this year, it was really good to see her, and to think she ran her first official ultra with me, Jezza and Rob a couple of years ago and I am sure the guys wont mind me saying, but now, she is in a different league to any of us. And then we were off, and almost straight away a lady in a serpentine vest was running next to me and I remarked that another serpentine runner (Claire Shelley) ran her 1st ultra with me, and this lady (Gemma Carter) then said this was her 1st 50miler! What are the odds on that, it was at that point that I decided to run the rest of the way with Gemma and to enjoy the day out, rather than run as hard as I could and go for a time. The rest of the day went well, apart from having to push Gemma up a couple of the massive hills (lucky she is uber light).
The NDW is a lot different to the SDW, in that it is a lot narrower and more through woods rather than open downes like SDW. This makes it less fast but more technical, and some of the views were amazing. It was a good day out and I felt very strong throughout, and just as Gemma and I were coming into the finish, Gemma tried to outsprint me to the finish the cheeky monkey, I just managed to catch her on the line for the same finishing time/posistion of 20th overall. I look forward to hopefully running with Gemma in the future.

Me looking happy (must be early in the run)



Great Views over the Surrey Countryside



Gemma Carter - My running buddy for the day

Me striking a pose (look like a t**t)

What a view.

Race Report: Classic Quarter (44miles)

I will try and keep this shorter than usual (which I know will make a nice change!!), but as the race is fairly long the report may take the same shape. I ran this race last year in 10:42 and came 33rd of about 90 runners, this year I wanted to run around 9hrs (anything under 9hrs in 2010 was a top 10 finish), but knew this would not be easy as this is a very tough course. About 4000ft of climb in the first 21miles then a flat 8 to 9 miles, and then about 3800ft of climb in the last 14-15miles, and most of this very steep, or steps, or scrambling on one section from CP3.


 Drove down to St Just, just outside Lands End on Friday and got to the YHA I was staying in about 3pm, it is down a track and seems to be in the middle of nowhere, but really nice. Parked up and went inside saw a map of how to walk to St Just village and did my best to remember it and walk the alleys for the 15mins walk to get some supplies.


Got back and checked in, turns out three other guys I was sharing a room with were also doing the race so this meant we spent a bit of time that evening talking about running etc and they were asking a few questions as I was the only one who had done the race before. 3am alarm goes off, we all get up and get ready, drive to the finish and get the 4am coach to the start at Lizard Point, a few people on the coach talk about expected finish times, one guy says 8hrs, I say he will be doing extremely well and will be very near the front, which I don't think he expected to hear. Get to the start check in and get ready. Very misty at the start with some very light rain and quite gusty wind coming in off the sea.  Much bigger field this year, probably about 165 runners, race briefing over and we are off.



You can just make out the trail that I have just come along (now the mist had cleared).



For about 5 or 6miles I was in around 15th place, then I made the first of two navigational errors, due to the mist and not being able to see any runner in front or which trail was correct I guessed and ended up going into a field with an electric fence, rather than go back the way I came I found a way out on the downhill of the field which was in the correct direction, and came out on the right trail seeing runners I was ahead of now in front of me (ahhhh). Then as I picked up a couple of lost places I was again running alone, saw two runners go up a steep hill between some bushes and assumed this was the right way, a very steep climb and then onto a road only to see the runners coming back to me. I voted to go linear, which meant directly through two fields and onto the main road below, a 300m run along the road and we were back on track. No excuses really as I did run it last year, but with such a long race and so many trails leading off at various points, it is something that can happen, and did.

Came into CP2 at 21miles (garmin said 22.6 for me!!) and had to sort out the bad rubbing I had on my left big toe, it was pretty uncomfortable and would only get worse. So I sorted my foot and checked the other, and re-filled my bladder, I wished I had packed fresh socks as getting the wet ones on again was a real pain, in all I probably spent 10mins here that should have been 2-3mins at most. Back out again, and it was starting to get warm. On the steps down onto the beach I slip and manage to grab the rails and end up hanging at arms length with my legs outstretched resting on the metal steps, I tell myself to concentrate, and think 'that was close' and have a little chuckle to myself.

Once onto the flat/road section that leads to Penzance I was making good headway, although a very strong headwind made it a lot more difficult than it should have been. I made up about 5 places on this section, and felt ready for what was to come. I came into CP3 and didn't waste anytime, maybe 90 seconds. And was  off, this is the hardest section by a LONG way. You have to climb the first 30 yards or so of trail as you pick your way up the almost vertical hill of rocks and climb through gaps, there is probably only 20-30 percent of the next 4-5miles that you can run the rest is walking/climbing/scrambling or really steep ascents/descents and really mucks up your pace. Felt a bit woozy at mile 39, but realised I had not been drinking enough, and it was a bit warm, so got on the fluids and ate a few Randoms (rowntrees sweets) and felt a bit better. Steep set of steps upto the last water stop and only 5.2miles to go. The problem with this last section is you can see the finish in the distance and think it is not that far but then the coast swerves back in and out and you don't seem to get any closer, and it was also hiller than I remembered.
I knew I would be cutting it close to get my desired 9hr finish, and worked very hard on the last few miles but the time just started to slip away, but I finished strong and came in at 9hrs9mins and 35th of 156 starters.

It was interesting to me that although I ran 1hr35mins quicker than last year, I came 35th when I came 33rd last year, although the field size was much bigger this year (156 to 98 last year). Also, the top 10 finishers were way inside last years times, so the quality of runners was also very good. I think it is great that Ultras are getting more and more interest, but it does make it more challenging to achieve a better finish posistion, as I found this year. But to be honest, that is not the real reason we run them, is it.



Bit misty at the start, and then I got lost!!



Looking relatively fresh, it wouldn't stay that way for long.

Oh no, here comes some runners.

Stunning, Yes. Tough, absolutely.