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Monday, 2 March 2015

London Marathon 2015 (Week 4 of 12)



Week 4 of 12


Just a couple of months to go now to this year's London Marathon, the point when most people will be reaching peak mileage in their build ups. 

That wasn't quite the case for me this week as long working days resulted in overall mileage taking a bit of a dip but there will always be ebbs and flows in time available, a subject which is much more starkly highlighted in Helen Williams's blog this week http://twofatcomrades.blogspot.co.uk .

So what did this week contain? As with previous weeks, a bunch of solid miles in the 8:00-9:00/mile range filled up the midweek runs and then the more testing stuff was tackled at the weekend.

The idea was to have a gentle parkrun and then have a good bash at the brilliantly organised Podium 5K on Saturday evening, hopefully with something around 17:20-17:30. However, this idea seemed a bit pointless with weather warnings of 30mph winds on Saturday evening, so York parkrun became a bit more of an effort than was originally intended.

The Podium venue at Colne in Lancashire was certainly windy on Saturday evening but not as bad as had been expected so in the end there were two good solid 5K efforts on Saturday as opposed to concentrating all efforts on one.

Sunday then saw a trip to the very enjoyable, but again very windy, Anglesey Half Marathon.




Week 4 (Mon 23rd Feb - Sun 1st March)

Mon 23/2: 10.0 Miles @ 8:55/mile
Tues 24/2:  8.0 Miles @ 8:36/mile
Weds 25/2:  10.0 Miles @ 8:54/mile
Thurs 26/2: 8.0 Miles @ 8:57/mile
Fri 27/2: 6.21 Miles @ 8:45/mile
Sat 28/2: 4.0 Miles (incl York parkrun 18:02 (3.1 miles @ 5:48/mile))
Sat 28/2: 4.0 Miles (incl Podium 5K 18:07 (3.1 miles @ 5:50/mile)
Sun 1/3: 14.0 Miles (incl Anglesey Half Marathon (28th) 1:23:51 @ 6:24/mile)


Total Mileage : 64.21 Miles





Sat 28th Feb - York parkrun (18:02)

As the York course consists of one and a half laps of the service road inside the Knavesmire racecourse it very much came down to judging your efforts against the wind. Hannah ran it much differently to how I tackled it but somehow we ended up crossing the line almost in synch. My dipping for the line techniques came up short once more :p 18:02 on a windy morning will do though :)





Sat 28th Feb - Podium 5k, Colne (18:08)


This is a new event which has been set up with no other aim than to provide an opportunity for everyone to have a crack at their 5K PBs in highly competitive racing conditions.

The course consists of 5 laps of an almost pan flat, smooth purpose built cycle track. Entry fees are minimal at £4 and to encourage some great racing at the front end entry is free for any sub 16 males or sub 18 females. 

It all makes for a great atmosphere for Saturday evening floodlit racing. Much credit I believe goes to Chris Barnes for getting this off the ground, along with Terry Lonergan's sponsorship.

My legs were feeling a bit weary for this one but 5K at 5:50 miling is still another good training input. The pic below was just after the start in the B race with Christina Singleton (189) in the middle, the photogenic Ian Ogden (149) in the red and gold and myself on the far side (195).

As an aside it is worth noting that as all the participants were lined up on the start line for this race, Hannah was nowhere to be seen. Apparently, a last minute realisation that she had forgotten to put on her sports bra resulted in some frenzied fumbling behind the shipping container followed by a breathless 200m sprint to join the rest of us at the start. She was ever so grateful that Chris had a few announcements before we got going :p






Sun 1st March - Anglesey Half Marathon (1:23:51)


Predicted winds of 25-30 mph seemed to be reality as we heard the wind whistling outside the hotel on Sunday morning. Battling the headwind to get to the car only served to confirm that this was not going to be a race to pay any attention to the resulting time, it was just going to be a morning to toughen up and get on with it.

Despite knowing that it was not going to be the most pleasant of conditions we couldn't help but be impressed by the scenic nature of the course as it followed an out and back course along the Holyhead coast, starting on the Menai Bridge.









The now customary Sue Gregson pre-race hug :)



The race itself was a game of two halves - getting to 6 miles in 36:36 (6:06/mile) was a good bit better than expected, especially after Saturday's efforts and the hilly nature of the course, but turning around to make the return journey presented a tougher challenge.

The remaining 7.1 miles took 47:15 (6:39/mile) but turned out to be a real confidence builder as the way the legs responded to both the strong winds and tough climbs was pretty good. Hannah made very similar comments at the end despite having real doubts about her fitness on hills beforehand.

An overall 13.1 miles at sub 2:48 marathon pace given the conditions was another good building block. Hannah took a more cautious approach to the first half and then spent the second half whittling away the gap between us. By the finish 1:24:22 was good enough to secure 2nd place and a place on the podium, a situation she finds embarrassing to say the least ;)

The Anglesey Half Marathon Ladies' 3-1-2, Jenny Clague (3rd 1:25:09 ), Lauren Jeska (1st 1:22:58), Hannah Oldroyd (1:24:22):






Marathon Building Blocks:


15th Feb: 18.6 miles @ 6:16/mile
22nd Feb: 10.0 miles @ 6:04/mile
28th Feb: 3.1 miles @ 5:48/mile
28th Feb: 3.1 miles @ 5:50/mile
1st March: 13.1 miles @ 6:24/mile



Week 5 will be interesting but for the time being remains fluid in nature!

Monday, 23 February 2015

London Marathon 2015 (Week 3 of 12)

Week 3 of 12 

3 weeks down, 9 to go .........

Week 3 involved working away from home down in Kent. The midweek runs were either in Victoria Park in Ashford or on the country lanes around Battle in East Sussex and as usual were all relaxed efforts in the region of 8:30/mile.

The weekend was the chance to see how much toll last Sunday's tough 30k had taken on the ageing legs. There were two efforts, a trip to a scenic Rother Valley parkrun on Saturday and then over to North Wales for a 10 mile effort at midday on Sunday.


Week 3 (Mon 16th Feb - Sun 22nd Feb)

Mon 16th Feb: 10.0 Miles @ 8:33/mile
Tues 17th Feb: 0.45 Miles 
Weds 18th Feb: 10.0 Miles @ 8:20/mile
Thurs 19th Feb: 6.21 Miles @ 8:01/mile
Thurs 19th Feb: 10.0 Miles @ 8:18/mile
Fri 20th Feb: 3.1 Miles @ 8:27/mile
Fri 20th Feb: 6.21 Miles @ 8:58/mile
Sat 21st Feb: 4.0 Miles (incl Rother Valley parkrun 18:15 (3.1 miles @ 5:52/mile)
Sat 21st Feb: 8.0 Miles @ 8:38/mile
Sun 22nd Feb: 11.0 Miles (incl. Rhyl 10 Miles 1:00:38 (13th) (10.0 miles @ 6:04/mile))
Sun 22nd Feb: 4.0 Miles @ 8:34/mile

Total Weekly Mileage: 72.97 Miles



Sat 21st Feb - Rother Valley parkrun 18:15 (5:52/mile)

As can be seen from the pics, the venue was very inviting for a 5K effort before breakfast, a bit sloppy in the second half but overall a run which felt controlled and strong considering the previous 7 days.









Sunday 22nd Feb - Rhyl 10 Miles 1:00:38 (6:04/mile)

The forecast for Sunday had been indicating conditions likely to be wet and very windy, with possibly 25mph gusts along the sea front.

In itself wind isn't really a problem (as long as you can actually stand up and move in a forwards direction) as an equivalent effort should lead to roughly the same training benefit regardless of the time outcome.



As it turned out, the really strong winds held off until mid afternoon, which was sufficient to fit the race (12pm start) in during a window of reasonable conditions although a headwind on the way back certainly slowed things down a little.

The pics below give a hint to how chilly it was on the Rhyll sea front. 

The race itself was very satisfying, mainly because it suggested that last week's 30K had been recovered from pretty swiftly. Even on fresh legs in ideal conditions something around 60 minutes would have been at the top end of expectations, so there was nothing wrong with 1:00:38 yesterday :)

Hannah had been unlikely to run this race at all due to a pretty nasty virus lurking around for the last 7-10 days and with that in mind getting to the start line was achievement enough. To then go on to win in a time of 1:02:50 was close to remarkable!














So after three weeks, what could be considered to be the 'marathon building blocks' have started as well as could be reasonably expected with :

15th Feb: 18.6 miles @ 6:16/mile
22nd Feb: 10.0 miles @ 6:04/mile

Leading into week 4, which will culminate in an attempt at a fast 5K on Saturday evening followed by another trip to North Wales for the Anglesey Half Marathon on Sunday.

So far so good on the windy (as in not straight as opposed to draughty!) road to Blackheath on April 26th.

Sunday, 15 February 2015

London Marathon 2015 (Week 2 of 12)

Week 2 of 12:

So onto week 2 and the theme of this week was the difficulty in finding windows of time to fit runs into!

As a result there was just a single run on each of the weekdays, which isn't ideal but overall it was still a decent mileage week at 73.5 miles.

Continuing along the normal theme, all midweek runs were just relaxed 8-9 mins/mile runs and then the weekend contained a couple of runs at a bit swifter pace:


Week 2 (Mon 9th Feb - Sun 15th Feb)

Mon 9th Feb: 8.0 Miles @ 8:31/mile
Tues 10th Feb: 10.0 Miles @ 8:36/mile
Weds 11th Feb: 10.0 Miles @ 8:30/mile 
Thurs 12th Feb: 6.21 Miles @ 8:33/mile
Fri 13th Feb: 8.0 Miles @ 8:25/mile
Sat 14th Feb: 4.0 Miles incl. Widnes parkrun 17:55 (3.1 miles @ 5:46/mile)
Sat 14th Feb: 6.21 Miles @ 8:24/mile
Sun 15th Feb: 19.0 Miles incl. Stamford Valentines 30K (19th) 1:57:07 (18.63 miles @ 6:16/mile)
Sun 15th Feb: 3.1 Miles @ 8:33/mile

Total Weekly Mileage: 73.52 Miles




Sat 14th Feb - Widnes parkrun (17:55)

Widnes is a gem of a course for people like me who take ages to get going again each time they lose momentum. It is a 3 and a bit lapper which flows well on smooth wide paths.

The run itself felt quite perky for the first two laps but then became a bit laboured on the 3rd lap, which is not at all unexpected in the middle of higher mileage weeks. It was encouraging to get back into sub 18 shape at this stage anyway.

Meanwhile, Hannah was closing relentlessly on the final lap to record an 18:08, her second fastest ever parkrun so the mileage isn't doing her too much harm either :)










Sun 15th Feb - Stamford Valentines 30k


This is a tough unforgiving race with it's constant undulations around the Lincolnshire countryside. Yes, a lot of Lincolnshire is pan flat but not in the Stamford area, someone forgot to iron this particular bit!

Having run 2:03 at this event in 2014 and having suffered due to poor pacing after assuming it was going to be flat, I was determined to use last year's memory to run a more sensible race this time around.



The race had an unusual (if not unique) lead vehicle:



At 10k I was hoping that, for the effort level put in, ie strong but controlled, a time somewhere in the 40:00-41:00 region would be about right. It was actually 39:19 and things were feeling good.

So onto the second 10k and the legs seemed to be enjoying the hills rather than struggling on them. Through the halfway point at 15k in 58:39 was a bit of a surprise since 60 minutes at 15k would be 2:48:xx marathon pace. Still feeling good so time to get stuck into the second half.

At 17k there was a bit of a heart stopper as we ran down a lane which was tree lined on both sides. With no warning a stag with an impressive set of antlers burst out of the hedges to the right not far in front of me. You might expect such things in Richmond Park but this was totally out of the blue.



20k was passed in 1:17:38, so the second 10k had taken 38:19. A bit quick?

The kilometre markers in the final 10k seemed to tick off pretty quickly, it was very pleasing to be passing points that involved lots of suffering last year whilst still feeling connected to my limbs and not blowing out of the exhaust pipe too badly :)

Through the finish in 1:57:08 which equates to 18.63 miles at just under 2:45 marathon pace. That certainly wasn't expected at the start of the day, especially on this course.

Hannah also had a cracker with 2:02:15 or about 2:51 marathon pace for 2nd place. This compares to 2:13 for this same event last year.

As a novelty element to this race, there is a 'couples' competition based on combined times. It turns out that Hannah and myself ended up 2nd. This was a nice bonus as the prize involved a box of chocolates but, more surprisingly, there was also some beer tokens handed over too to go with Hannah's booty for her 2nd place. A nice day all round :)






10 weeks to go to London now and next on the list of 'lots of races at a wide range of distances' is next Sunday's Rhyl 10 Miles.





Sunday, 8 February 2015

VMLM 2015 (Week 1 of 12)

After a few requests to start blogging again (apparently one or two people actually read it ;) ) it seemed appropriate to get stuck into the next 12 week marathon build up.

So, there is now 12 weeks (including the one just ended) to the 2015 Virgin London Marathon on Sunday 26th April.


What has happened since the last blogged marathon (Dublin Oct 2014)?

Well, there was actually another unblogged, and very unexpected, marathon a mere 6 days after Dublin. It wasn't my idea :p

It all came down to the persuasive powers of the persistent Oldroyd girl. On the Thursday (ie just 3 days after Dublin) she noticed that it was the Town Moor Marathon at Newcastle that Sunday. I, of course, responded like any rational person would and said "no f*^@**ing chance". 

Fast forward three more days and there we were lined up on the start line of the Town Moor Marathon!!!



To be fair, I had warmed to the idea simply because it was a 5 lap course, which meant that if, as expected, the legs fell off at some point it would never be too far from a convenient dropping out point. And it would also be an interesting experiment to see just how the legs could perform in their third marathon in 3 weeks, a complete journey into the unknown.

As the race got under way caution was the order of the day settling into about 12th-15th place early on. About half a lap in the legs started to feel surprisingly up for the challenge and were feeling comfortable with 6:30-6:40 miles. So much so that by the 3 mile mark I had joined the 2 leaders. It seemed to me that this was the pace that felt most efficient and if I had to call it a day after 3 laps at this sort of pace (15 miles) then that would be quite a good run.

That is pretty much what happened for the first 3 laps, a constant effort which generated a pace averaging 6:30-6:40. At this stage the legs were feeling tired and I could quite happily have sat down and enjoyed a Guinness feeling pretty satisfied. However, very unexpectedly I was actually leading with a comfortable gap to 2nd. The thought of dropping out after 3 laps had somehow now become 'might as well do another lap and see if things still look interesting'.

It's funny how the legs can perk up when leading! The 4th lap seemed to pass in no time. It was now getting really hard but, on the other hand, the lead had grown to probably 3-4 minutes, so holding on for the final 5 mile lap seemed well worth the effort. 

It is only a small marathon but nonetheless 48 year olds don't often get these experiences :)







Hannah also felt that it was something of a struggle being her 3rd marathon in 3 weeks but nevertheless gritted it out for 1st place :)

Recent Marathon Record

2009 April - Blackpool Marathon 3:24:17 (Age 42)
2009 September - Fleetwood Marathon DNF (Age 43)
2010 October - Amsterdam Marathon 3:04:27 (Age 44)
2010 November - Milton Keynes Track Marathon DNF (Age 44)
2011 April - London Marathon 3:18:30 (Age 44)
2012 April - London Marathon 2:57:04 (Age 45)
2012 October - Chester 2:55:36 (Age 46)
2013 April - London Marathon 3:11:29 (Age 46)
2013 June - Cork Marathon 3:06:19 (Age 47)
2013 October - Budapest Marathon 2:58:53 (Age 47)
2013 December - Lancaster Marathon 2:54:17 (Age 47) (1st)
2013 December - Pisa Marathon 2:54:09 (Age 47)
2014 April - Manchester Marathon 2:51:52 (Age 47)
2014 April - London Marathon 2:57:52 (Age 47)
2014 June - Rhyl Marathon 2:58:24 (Age 48)
2014 October - Yorkshire Marathon 2:47:34 (Age 48)
2014 October - Dublin Marathon 2:58:53 (Age 48)
2014 November - Town Moor Marathon 2:54:56 (Age 48) (1st)

2015 April - London Marathon ??:??:?? (Age 48)


London Marathon Target

As always, the approach will be to get to the start line in good shape and then run the race to feel. Whatever comes out of the other end will be the sum total of a whole host of constituent factors, many of which are controlled by mysterious forces!

However, having said that, it would feel like a big achievement if one of the 2015 marathons (there will probably be 4-6 throughout the year) beats the 2:47:34 of last October's Yorkshire Marathon and it would be even more satisfying if one dipped under 2:45:00. We shall see .........

Regardless of the actual time, the target, as always, is to have a cracking afternoon in The Red Lion on Whitehall listening to everyone's stories of their days. Last year we were still there at 10pm :)

This was mid afternoon last year with fellow VLMers

Tony Hazell. Simon Brass, Jonny and Nicki Cartwright, Hannah Oldroyd, Helen Barber



The Plan

As with previous build ups the plan is to keep things simple and relaxed. This means a good volume of slow mileage with no particular interest in what the actual pace is, just that it is relaxed. In practice this usually means that the bulk of mileage will be somewhere in the range 8:00-9:00/mile.

The other main ingredient is to race regularly with the emphasis on varying the distances from 5k - Marathon. So, even though this is a 12 week build up to London there will be another marathon, and possibly two, in the meantime along with races at 20 miles, 30k, 2 x HMs, 2 x 10 miles and plenty shorter races/parkruns.

The basic principle of 'run plenty miles and run a few of them a bit quicker' is complicated enough for me and has provided some brilliantly enjoyable experiences over the last couple of years.

Some people may think that this is very unscientific and probably sub optimal. They may well be correct but it really doesn't matter, what does matter is that it is a thoroughly enjoyable way to get a lot of varied and memorable experiences from this running lark :)


So here we go with week 1:


Week 1 of 12 (Mon 2/2 - Sun 8/2)

Mon 2/2 - 10.0 miles @ 9:04/mile
Tues 3/2 - 4.0 miles @ 8:26/mile
Tues 3/2 - 6.21 miles @ 8:43/mile
Weds 4/2 - 10.0 miles @ 8:48/mile
Thurs 5/2 - 6.0 miles @ 8:06/mile 
Thurs 5/2 - 4.0 miles @ 9:11/mile
Fri 6/2 - 10.0 miles @ 8:30/mile
Sat 7/2 - 4.0 miles incl Temple Newsam parkrun (3.1 miles @ 5:56/mile)
Sat 7/2 - 8.0 miles @ 8:26/mile
Sun 8/2 - 3.1 miles @ 9:31/mile
Sun 8/2 - 12.3 miles @ 8:37/mile.      Total 77.61 Miles

Sunday's runs were sandwiched around a spot of volunteering at Temple Newsam Junior parkrun in the company of the legends that are Ronnie Bray and Dave Williamson:








The 2nd run of the day involved Hannah getting a little distracted by a couple of furry friends:




Next Week

It should look fairly similar next week but will culminate in a 30k race at Stamford on Sunday. It will probably also be a carb depletion week.












Thursday, 30 October 2014

Dublin Marathon Weekend 2014



A Dublin Marathon weekend is so much more than getting your carcass from the start to the finish of a 26 mile strip of tarmac - so we set out to make the most of it :) :)

Friday 24th Oct

Since Marathon day was Monday we had plenty of time to go off and do a bit more exploring of the Emerald Isle beforehand.

First stop, Galway over on the west coast and since it is nigh on illegal to visit a place containing a parkrun venue without havng a run round it, 5k it was:



From Galway it was up to Westport, a tiny place oozing with friendliness. As Westport also has a parkrun course out and back along the Greenway leading to a very scenic bay, it simply had to be done.

If you look at where Westport is, out on the North Atlantic coast with not a lot around it you will appreciate how much of an acievement it is to make so much use of a single metal pole:




Saturday 25th Oct

From our hotel in Westport it was a mere 2 minutes to the official parkrun there on Saturday morning. However, we'd already enjoyed that course on Friday evening and since Castlebar parkrun was a mere 15 minutes along the road, off we went there instead.

A really attractive setting for a parkrun course. In hindsight it may have been run a bit too quickly at 18:15 but the marathon still seemed a fair old way off being two days away. Hannah ran a more sensible 18:56!


Sun 26th Oct

The International Breakfast Run - Battle of Clontarf

The Dublin Marathon organisers really go out of their way to welcome overseas runners. Runners from 47 countries were invited to attend a 5K breakfast run over at the famous Croke Park on Sunday morning. The start time was 10:14am to commemorate the Battle of Clontarf in 1014.

The run itself took us to the site of the battle where a reenactment was performed complete with gruesomeness and fatalities. Luckily the fatalities miraculously rose from the dead shortly after :)



Back at the stadium and we were treated to free breakfast, free t-shirt and a comprehensive display of Irish dancing.




Tony Aimon, Seb Cosgrove , Tom Eales , Steve Darby, Ben Hartley, Dan Donnelly, Rachel Bourne, Eoin Fegan, Hannah Oldroyd (all Hyde Park Harriers except myself, Hannah and Eoin of Malahide parkrun in Dublin)




Monday 27th October - Marathon Day

Race day arrived and the first sight on waking was seeing a tree outside the hotel window trying to bend itself in two! The BBC forecast had suggested 10-12 mph winds, this didn't look like 10-12 mph.

The Course

The course was changed from previous years due to construction works but the general idea was that the hardest part of the course was going to be a 2.5 mile uphill drag through Phoenix Park into a headwind. After that the course profile looked reasonable and if there was going to a headwind in Phoenix Park there could well be a helpful following wind for a lot of the remainder. At least that was the theory!



The Race

At 9am the first wave pictured below set off.

There was a lot of congestion in the first 2-3 miles, which is hard to understand considering that the circle below indicates our starting position. It was no great concern though as there was no rush to get on with it when there was the Phoenix Park drag coming up shortly.


0-10k:

The thinking during the first 10K was just to get to the top of Phoenix Park using up as little resource as possible. It was bound to be slow in relative terms so it was just a case of getting it done and then seeing how things were feeling.

Over the 10K mat and the clock was showing 42:21, around 2:30 slower than Yorkshire two weeks earlier which seemed reasonable given the difference in courses.

10K-Halfway:

This section was encouraging with the effort level and pace being almost identical to Yorkshire. The second 10k was 39:45 so it would be nice if the third 10K produced something similar in the knowledge that the last 4 miles after a little hill at 22 were supposed to be nice and flat.

Halfway-30K:

Where is all the wind coming from? I was either imagining it or the wind was really picking up now as the halfway marked was passed. To add to that there was what seemed like a never ending long straight uphill stretch into this headwind. This was getting tough. Trying to keep the effort level down was easier said than done as you had to try to keep some forward momentum going.

The second half of this section was noticable for the amount of runners stopping, it is rare to see so much carnage so early in the race amongst a group of runners clearly expecting to run sub 3 times.

The pace seemed to be drifting a bit now but not too badly considering  - it was looking like maybe a 2:55:xx sort of time as 30K was approached.

30K-Finish:

30K in 2:04:31 was around 6 minutes down on 2 weeks earlier but nothing seemed particularly problematic, the legs were strong and positions were being gained every now and then.

Around 22 miles there was a stiff little hill with a Lucozade sponsored 'Wall of Support' at the crest. On the road as you passed under their archway it had the wording 'You have now beaten the wall'. Nice idea but a little optimistic :p

Around the corner and I heard some very familiar footsteps close behind, there were thousands of pairs of feet out there and yet these were unmistakably familiar.

And there she was, it looked like Hannah had judged this one better through the tough third section so she was then able to pull away and keep up a higher tempo over the last 4 miles. This gained her 56 positions up to 213th while I slipped back 14 to 274th. That third section is always the key and she nailed that one to get her first ever back to back sub 3s just 2 weeks apart :)

For my part, 2:58:53 was satisfying enough. There wasn't going to be a scintillating time on this particular day so I was happy to marvel at somehow managing a 7th sub 3 in 12 months, something that would have seemed barely believable the way I used to think about marathons, ie months of recovery before attempting the next one!





Updated comeback marathon list:

2009 April - Blackpool Marathon 3:24:17 (Age 42)
2009 September - Fleetwood Marathon DNF (Age 43)
2010 October - Amsterdam Marathon 3:04:27 (Age 44)
2010 November - Milton Keynes Track Marathon DNF (Age 44)
2011 April - London Marathon 3:18:30 (Age 44)
2012 April - London Marathon 2:57:04 (Age 45)
2012 October - Chester 2:55:36 (Age 46)
2013 April - London Marathon 3:11:29 (Age 46)
2013 June - Cork Marathon 3:06:19 (Age 47)
2013 October - Budapest Marathon 2:58:53 (Age 47)
2013 December - Lancaster Marathon 2:54:17 (Age 47)
2013 December - Pisa Marathon 2:54:09 (Age 47)
2014 April - Manchester Marathon 2:51:52 (Age 47)
2014 April - London Marathon 2:57:52 (Age 47)
2014 June - Rhyl Marathon 2:58:24 (Age 48)
2014 October - Yorkshire Marathon 2:47:34 (Age 48)
2014 October - Dublin Marathon 2:58:53 (Age 48)


As predicted last week, whatever happened there was likely to be some much anticipated Guinness consumed with Dr Dan Donnelly. As it turned out he had his most enjoyable marathon to date so enjoyed the black stuff immensely :)


The Hyde Park Harriers contingent also seemed partial to Dublin's finest brew. Here with Tom Eales, Rachel Bourne and behind the camera was Ben Hartley enjoying his newly achieved GFA time.


Tues 28th Oct

Before leaving Dublin on Tuesday there was time to try out a couple more new Dublin parkrun courses, Waterstown and Poppintree (starts this Saturday):
 


5 day weekend in Dublin with zero non-Guinness days, can't beat it :) :) To be recommended? 100% YES!!

Monday, 20 October 2014

The Week Before/After A Marathon


The inspiration for the title:

https://m.youtube.com/watch?v=KN8JK6XsFxU

So here we are mid way between two marathons, 7 days after The Plusnet Yorkshire Marathon and 8 days before The SSE Dublin Marathon. Dublin is run on a Monday due to that day being a bank holiday in the Republic.

It doesn't seem much time between marathons but then again there are many people who can run them day after day, including Kelvin Dickinson who ran two sub-3 marathons in 24 hours not too long back. I believe Kelvin and Caz Hall were probably the most responsible/guilty for getting us into trying out back to back marathons. They do look like a couple of dodgy looking characters likely to lead the unwary astray ;)



Firstly though it is worth jumping back a bit to the lead up to Yorkshire. This was the most enjoyable marathon to date by far so it is worth noting any points which might have had some influence on that:

Yorkshire Build Up

1. Long Runs - This might be surprising but in the 9 weeks before Yorkshire there was only one training run longer than 10 miles and that was only 12 miles! The only longer runs were in races.

2. Training Paces - All training was 8:00/mile+. Since all racing was faster than 6:30/mile this means that the paces in the range 6:30-8:00 were pretty much never touched. 

3. Races - The 9 weeks contained 22 races/parkruns at the following distances: 
1 Mile - 3
5k/parkrun - 11
10K - 3
10 Miles - 1
Half Marathon - 3
Marathon - 1 (Thames Meander Marathon)

4. Mileage - Those 9 weeks were something like 83, 80, 73, 79, 76, 70, 66, 53, 56 (race week)

A few discussion points in there amongst those basic stats!



Why 2 Marathons in 2 Weeks?

So why are we doing something that just 12 months ago I would have considered pointless, stupid and pretty risky, ie running two marathons in quick succession? Good question!

It has been said a few times, by wise people that know about these things, that the best time to run a marathon is actually two weeks after the previous one. Can this be true or is it nonsense?

How many runners actually try it? Not many as a proportion of the total marathon running population as it flies in the face of the supposed 'rule of thumb' that you should rest for 1 day for each mile of race distance.

So, in the last 12 months we have tried running 'pairs of marathons' three times (four for Hannah) and this is the experience so far:

1 week gap - Hannah:
13/10/13 Budapest Marathon 3:01:18
20/10/13 Yorkshire Marathon 2:57:53

2 week gap:
1/12/13 Lancaster 5-3-1 Marathon 2:54:17
15/12/13 Pisa Marathon 2:54:09

2 week gap - Hannah:
1/12/13 Lancaster 5-3-1 Marathon 3:02:50
15/12/13 Pisa Marathon 2:56:54

1 week gap:
6/4/14 Manchester Marathon 2:51:52
13/4/14 London Marathon 2:57:52

1 week gap - Hannah:
6/4/14 Manchester Marathon 3:05:37
13/4/14 London Marathon 3:00:45

2 week gap:
12/10/14 Yorkshire Marathon 2:47:34
27/10/14 Dublin Marathon ??:??:??

2 week gap - Hannah:
12/10/14 Yorkshire Marathon 2:52:08
27/10/14 Dublin Marathon ??:??:??


What will the question marks be this time? Well, if anyone is really bored at work next Monday morning: http://track.rtrt.me/e/TDL-DUBLINM-2014#b=na&v=ptrack



The Sandwich Filling - What fills the gap?

The last thing you feel like doing between two marathons is not running. 

The First 7 Days:

The 7 days since Yorkshire has contained 11 runs, Monday to Friday had 8 runs with nothing further than 10k and nothing faster than 8:00/mile and then there were a couple of blasts over the weekend to get the legs back up to speed:

Sat - Huddersfield parkrun
Sun - Stadium Runner's Woodland Challenge (Huddersfield), an off road 6 miler that provided a good feel for how the legs are shaping up. I was quite happy after this one. How? I'm NEVER happy after off road races :p



The Second 7 Days:

The next 7 days leading up to Dublin will consist of one run per day, alternating between 5k and 10k with everything at 8:00/mile+ except Saturday, which will see a parkrun somewhere on the west coast of Ireland, which will be run pretty strongly but not flat out, maybe 19 mins or so.



Diet

In the lead up to a marathon we usually carb deplete for 4 days, Mon to Thurs, in both of the last two weeks. However, when you have two marathons two weeks apart you can't really start carb depleting the morning after the first one so there will be just one week of carb depletion before Dublin. There's nothing strict about this, it is just a case of eating predominantly lots of protein for 4 days and then eating normally up to the race. There is very little in the way of 'carb loading', just eating to normal appetite but with a bit of a shift back towards carbs. For the last 10 or so marathons this has worked out fine.


Ready for Dublin?

It is hard to say at this point but it will be approached in the same way as Yorkshire, ie run at the same effort level, and the pace will be whatever it turns out to be. Whether that means 3:15, 3:10, 3:00 or something a bit quicker or a DNF will remain to be seen but I can confidently predict that we will be sharing a pint or two of Dublin's finest with a certain Dr Dan Donnelly on Monday afternoon :)

Monday, 13 October 2014

The Plusnet Yorkshire Marathon 2014


Sunday 12th October 2014

The weather forecasts leading up to this marathon were looking damned near perfect - fog was predicted for the early part of the race but temperature and wind conditions couldn't have been better:
 

Although just 7 days earlier a not too friendly virus had resulted in a 42:00 performance at the Burnley Fire Station 10k, in the days leading up to York the legs were feeling great with each run during the week feeling progressively easier as the week went on.

So did this mean that the 21 year old marathon PB of 2:48:58 might be coming onto the radar, especially with a couple of quick fire sub 80 half marathons in the build up? It had to be getting close so Sunday couldn't come around quick enough to give it a good go and find out the answer.

This was the state of play of the marathons since the comeback started:

2009 April - Blackpool Marathon 3:24:17 (Age 42)
2009 September - Fleetwood Marathon DNF (Age 43)
2010 October - Amsterdam Marathon 3:04:27 (Age 44)
2010 November - Milton Keynes Track Marathon DNF (Age 44)
2011 April - London Marathon 3:18:30 (Age 44)
2012 April - London Marathon 2:57:04 (Age 45)
2012 October - Chester 2:55:36 (Age 46)
2013 April - London Marathon 3:11:29 (Age 46)
2013 June - Cork Marathon 3:06:19 (Age 47)
2013 October - Budapest Marathon 2:58:53 (Age 47)
2013 December - Lancaster Marathon 2:54:17 (Age 47)
2013 December - Pisa Marathon 2:54:09 (Age 47)
2014 April - Manchester Marathon 2:51:52 (Age 47)
2014 April - London Marathon 2:57:52 (Age 47)
2014 June - Rhyl Marathon 2:58:24 (Age 48)


The Race

0-10K
After a few hellos on the start line we were off into the fog bound centre of York. It all seemed very peaceful despite sizeable crowds and that made it easy enough to switch off early doors and start getting into a tick over rhythm. If you're feeling any effort in this first 10K then you're doomed, so it is just a case of ignoring anything going on around and trying to get Tony Audenshaw out of your head after listening to 'The Day Before/After A Marathon' on the way to York. The fact that the organisers were also playing the same track as we booked the baggage in only served to doubly entrench the earworm :p

Anyway, the first 10K took 39:38 feeling nice and easy. Just seven days earlier 42:00 had seemed so much harder for a single 10k so at least that showed that the virus was no longer on the scene.

10K-20K

Out on the quiet country lanes now and by quiet I really mean quiet. There were times when, because of the fog hanging around, there wasn't another runner or spectator to be seen. This was absolutely fine, it felt really good to have an uninterrupted rhythm and an empty road ahead.

The second 10K went by in an uneventful 39:14. There was no thinking about potential finishing times yet as I leave that until at least 30K when you get a feel for how the closing stages are going to shape up. Nonetheless, I was happy that moving along at sub 2:50 pace was feeling pretty comfortable and that places were being gained on a regular basis.

Halfway

The halfway mat was a little late, which is why the splits from 20k to halfway on the official stats look a bit odd. My own halfway time showed as 1:24:00 (which I was happy with) but in reality it was a few seconds quicker than that.

As a comparison, in the previous comeback PB of 2:51:52 at Manchester in April, halfway was reached in 1:26:11 and I don't recall it feeling as comfortable as this.


20K-30K

This section included the two switchback points, at 14 miles and 18 miles, where crowds gather at just the right times to get the mind switched on to start laying the stall out for the closing stages. I find that if you get to 30k and you are thinking about chasing times and/or chasing down runners in front then you are probably going to be fine to the end of the race and hold together pretty well. On the other hand, if it is starting to already feel laboured at 30K you can quickly become a passenger in a slow inevitable car crash of a last 10k.

On this occasion, 30K provided a nice boost as the 3rd 10K had taken 39:45 despite having some of the stiffer stretches of road within it.

So the pace was staying constant, the legs were feeling strong and there was a nice feel good factor provided   by the crowds at the 18 mile switchback point.

I must have been feeling pretty chirpy at this point as I'm usually a miserable bugger not one high fiving the crowds:



It was now going to get serious as the crowds were left behind for the next few miles, so it was time to start thinking about potential finishing times to provide a focus for this section.


30K-40K

My previous PB of 2:48:58 was conveniently exactly 4:00/km or 20:00 per 5km so the maths were nice and easy. To be on target at 30K required 2:00:00 so going through there in 1:58:37 meant that I could now start thinking about chasing down a new PB. It wasn't going to be easy but to get into this position and feel up for the challenge meant that I was going to give it a damned good go.

As miles 20, 21 and 22 went by it was starting to feel like it was getting harder now but I wasn't quite sure whether it was because we were slightly climbing or whether I was slowly falling into a hole. But each mile marker was providing a really big boost as the splits kept coming in in the 6:20s. No matter how it was feeling there wasn't a lot wrong.

40K was reached in 2:38:43 meaning that the last 10K had taken 40:06, marginally slower than the previous 10k splits but only by a handful of seconds.

40K-Finish

It wasn't going to fall apart now so it was time to really soak in the best closing stages to a marathon that my legs had ever experienced. Going trough 25 miles with the clock still showing sub 2:40 and being able to see the clock at sub 2:45 when the 26 mile marker was visible just up ahead were both new experiences for me. And quite pleasant ones at that :) 

Down towards the finish line and I could see the clock up ahead showing 2:47 and not many seconds so it was now time to relax in the knowledge that the job was done and do a bit of showboating with the crowds. Embarrassing behaviour I know but if it's good enough for Mr Way ;)




The Marathon Age Time Line (2hrs + Age)
This used to be a novelty target which created quite a lot of discussion around what was the optimal age to achieve a time better than 2:00 plus your age in minutes. It sounds quite straightforward but then when you consider that it means that a 20 year old has to run faster than 2:20 and a 60 year old has to beat 3:00 it quickly becomes apparent that for most mortals there is a very small window where it is even feasible.

So, for that contrived reason a 2:47:xx at 48 years old is rather pleasing :)

Build Up To Yorkshire

So what was the build up like leading into this race? 

The answer was that it was the same as usual only with more miles, so where Manchester had been preceded by 10 weeks averaging 50 miles or so the comparative for York was more like 80mpw.

Running every day but with no 'training sessions' at all. Pretty much all training was 8 mins/mile+, with much at 9 mins/mile+. As a substitute for 'sessions' there was racing, lots of racing, with an emphasis on covering a wide range of distances.

It seems to work for me and exactly the same build up seems to lead to pretty much the same results for Hannah too. A 2:52:08 huge PB for 5th place yesterday wasn't too shabby :)

And celebrating by dunking Guinness loaf in Guinness is probably a first for any marathon runner anywhere. Ever. The girl has got class :)