And so it ends

After the trials of the previous few days, it felt like victory in itself to get to Blackheath on marathon morning.

We'd been down the night before, and after an easy day enjoying London and our hotel's amenities, an early night and a good nights sleep was an excellent way to finish off the taper.

So I stood in the pen as the race was due to start feeling optimistic for a good race. Even the forecasted high temperatures had been dampened by a rain shower just before the off.

I bumped into fellow Harrier Jon Sinclair at the start and it was nice to see a familiar face and have a bit of banter. We were less than 100m from the elite when the race started, and were across the start line in about 20secs, so good omens for not just a sub-3 on chip time, but also on gun time.

First mile was very steady as the mass of people around me limited my pace, but by miles 2 and 3 was able to pick it up slightly with a bit of clearer running. Through miles 4 and 5 I had settled into marathon pace, and then focussed on locking into this.

Because I hadn't run (or even walked much) for 5 days nursing my sprained ankle, I wasn't feeling completely natural in my running - I was telling myself that my body was just getting warmed up again and I would be soon running more fluidly.

I now was starting to knock out some really consistent miles. The 6 miles from 5-10, were all run within 6 seconds of each other.  This was really pleasing, but two things were starting to trouble me. My HR was high and I couldn't get it below 180 (90% max). Also I was incredibly hot. It was quite humid after the rain and I could really feel it - I always suffer in humid conditions. At every mile I would take a bottle of water, drink a quarter of it and use the rest to try and cool my head, back and legs down. It seemed to be helping.

At around this time I caught Dave McGuire, a local Virgin Active runner who I knew from other local races. He too was aiming for 3hrs and had formed a nice group who he was organising well and encouraging everyone along. My aim was now to stay in this group.

But as we approached Tower Bridge at about half-way, I started to lose contact, and steadily dropped a metre or two. And then 3, 5 and 10. I decided not to work overly hard to stay with them so tried to settle back into my own pace.

From this point, things started to get worse and worse. I felt like I normally feel when I've run 20 miles. Turning right over Tower Bridge I made the conscious decision to forget 3 hours and to re-adjust my target to 3.15 (the good-for-age time).

But every stride was getting harder and harder now, and my pace was dropping all the time. At around mile 15 I had to stop and walk. I was hoping a little breather would re-invigorate me, but it was not the case. I could barely get started again.

The next 11 miles were not so much painful, but more an "out-of-body" experience. It was as if my legs were no longer connected to the rest of my body. I was fully expecting to get this in the last couple of miles, but not with 11 to go!

At least I could take in some of the sights and sounds of the VLM. I was having to run for a quarter or half mile at a time and then stop and walk. I took sweets and oranges from the spectators, waved back to the crowds, and experienced what it must be like for the fun-runners and charity people competing.

I eventually finished in 3.46.

I was pleased that I managed to finish, and wore my finishers medal and t-shirt proudly all day.

Despite this blog and my training been geared to achieving that sub-3 time in my first marathon, it has as much been about the journey to the finish line from when I first entered the ballot 12 months ago. The ups and downs, the successes and heartaches.

I'm oddly not too disappointed.

I guess if I am going for a fast time again I will need to understand what I did wrong, but there is plenty of time for that. And if it just that I'm not built to run marathons then that's fair enough, there are plenty more things to do in life.

But sitting here now, I think I will have another go at one.

Well done to all finishers yesterday, whatever time you finished in.  Maybe see you out there again some time!

Garmin details here

Summary of splits:

Split Time Avg HR
1 07:15 179
2 06:36 173
3 06:25 175
4 06:31 177
5 06:46 179
6 06:44 182
7 06:46 182
8 06:48 182
9 06:49 182
10 06:50 182
11 06:55 181
12 06:59 181
13 07:03 181
14 07:14 178
15 07:46 174
16 08:39 169
17 09:01 161
18 10:14 153
19 10:52 154
20 12:27 139
21 11:17 144
22 10:55 144
23 10:45 148
24 07:54 152
25 13:57 140
26 12:12 143
27 04:33 146
Summary 03:46:28 163

Green for Go !

After visiting Ove Indergaard today, he has given me the Green Light to give it a go on Sunday.

He manipulated the ankle to see the level of motion available, and said I shouldn't be too restricted to run almost normally. And the main thing is that there should be no lasting damage if I run.

So I am just packing my bags and we will be setting off first thing in the morning.

My mood has understandably been lifted enormously. After the long journey this has been, to not even get to the start line would have been the worst outcome.

So probably no more blog posts now but I'll put my twitter feed on this page and my twitter name is http://twitter.com/paulolooney

My running number (which I had collected in the week whilst in London) is 1992 and I'll be starting blue start, pen 2.

Good luck to all the other VLMers out there!

Sadness

I've not posted nor ran much for several weeks, but have had lots of texts and emails asking for progress and offering encouragement so thought I'd best post.

The last few weeks have been overshadowed by the loss of my mother, who died on April 9th after battling illness for several months.

But my mother lived a long, happy and fulfilled life. This is perhaps what all of us try to achieve in our own way.

The picture to the right is one taken of her as a young woman of I think 17.

Thanks for all your well wishes for those who have already contacted or sent messages.



But back to the running. I've had a disaster. On the last mile of my last run (Tuesday), I turned my ankle on a raised cobblestone on the canal towpath. The pain was quite intense and I knew immediately I had done some damage.

I've tried to use RICE to reduce the swelling, and am booked to see Ove Indegaard (Physio) tomorrow at 12 to see what the possibility of me getting to the start line are. I'm truly gutted.

24m in 3 hrs - my last (and best) long run

Today, with just 3 weeks to go before my big day in London, I have ran my last long run.

After last Sunday's tortuous 24-miler, I was worried that today would be even harder, especially as the calm weather that I had hoped for had not transpired.

But I set off as a full "dress rehearsal" running in my Ilkley "red and green", with even my race socks on. I more or less set off to the very minute I will pass the start line in London in 3 weeks time, so for lots of reasons was a great chance to test my preparation and execution.

The great news is that it was by far my best run - I managed the 24miles feeling generally strong the whole way (well at least I could run for the last 4 rather than shuffle). I hit the target I had set myself of doing these 24 miles in under 3 hours, and I made it with 28secs to spare, averaging about 7:28 per mile. I have also now achieved my "20 over 20".

Garmin details here

I had no unscheduled pitstops, so feel like I am getting closer to the right combination of food the day before and in the morning.

Today I also took some gels, which really seemed to make the difference. I had three Torq gels (45g sachets), and had no problems carrying or consuming (I safety pinned the tops to the top/front of my shorts). I didn't have enough  water to drink with them, and on the sprint in to the finish felt slight nauseous. But with better water intake on the day, I think I will be fine. I took mine at 6, 12 and 18 mile today. I think for the London I will carry 5 and take at 4,8,12,16 and 20m instead.

I probably should have taken gels on all my previous long runs, but didn't for two reasons. I slightly subscribe to the Greg McMillan view that not being fully carb-loaded for a Long Run will increase your body's ability to metabolise fat - a useful training exercise.  Also, I can't afford to consume £10+ of gels and drinks on my long runs!

The gels helped the back half of the run, and this showed in my mile splits at:
07:06, 07:05, 06:52, 06:58, 07:14, 07:04, 07:20, 07:09, 07:07, 07:22, 07:22, 07:19, 07:36, 07:27, 07:27, 07:23, 07:35, 07:42, 07:56, 08:06, 07:33, 07:45, 07:57, 07:41

I have plotted these mile splits against my ave HR for each split on the graph.  Interesting. Normally there is an indirect correlation between my min/mile pace and HR (ie as my HR increases I run faster and my my min/mile pace decreases). I have started buidling a model which shows this.

But on this run, as I tired, my my min/mile pace increased (I got slower), but my HR increased. The question for London whether I can squeeze an extra 38secs per mile to get my 26.1m done in 3 hours.

We'll know in 3 weeks time!

Recovery between Long runs

After Sunday's effort I rested Monday and the Tuesday did a little 6 mile steady run. Wednesday was a 10m run with a few miles at MP, and yesterday I rested again.

I'm planning my last long run on Sunday, so will do a gentle run today and then rest again tomorrow.

I'm hoping to do Arthington and back on Sunday in 3hrs - my big target for my 24m LR. Hopefully a windless day will give me a good crack at it. This will also achieve my total of 20 aggregated miles run in the 20m+ "dead zone".

Other news over the week is that due to some drop outs we have been offered a place at the 12 Stage Nationals the weekend before the London, so that should be a good day out and a chance to run on some old haunts in Sutton Park!

Gimme Shelter - A tough 24m

"If I don't get some shelter, Oh yeah, I'm gonna fade away..."


After a long day in London on Wednesday there was no chance to run. Thursday I was at a Harriers trip to the Manchester Velodrome which was 90 minutes of good cardio activity with some full on lactic threshold efforts. Friday I did a little 6 mile loosener, and yesterday I rested before my penultimate long run today.


I tried to simulate race day conditions by getting up at the same sort of time I plan to in London, and do similar things as I would on the day (which is exactly 4 weeks time). Looking out on a bright Spring morning appeared fantastic conditions to run in - if it wasn't for the 30mph winds howling down the dale.


I knew it was going to be tough, but I chose to head off down wind and down hill (slightly) on my benchmark route to Arthington church. 


Things didn't really feel good from about 6m, and then realised that my food strategy had not worked out as I had to stop for a little unscheduled stop.  By the time I got to the turn point at 12m, I was feeling the worst I've felt on any of these runs, and then turning into the headwind was heart-wrenching, knowing I had 12 miles of this ahead.
But I'd expected this, and today was as much a mental toughener as anything else. I seem to have lost my Garmin data, but the second half was painfully slow, with the last 4 being down at 9-10 minute mile pace. I was desperate to stop but willed myself on.


I was hoping that several months of long runs, and recently a few weeks off would have helped me today - but it was possibly my worst long run. Why? Maybe the velodrome on Thursday? I hadn't enough nutrition and was slightly dehydrated? The wind? Just a bad day?


I'm not worried about it although on today's performance the chance of a sub-3 seems a long way off (I'm still clinging on to my 1-21 Brass Monkey back in Jan as evidence I can).


The good news is that my problem groin felt fine - well it's aching no more than the rest of my legs are.
A few steady miles this week, with some marathon pace work on Wednesday. Then a full dress rehearsal next weekend, and another chance to get my nutrition strategy right.


I know I can still do this, but as easily it could all go wrong. A 3-20+ time? - it's just a shot away, it's just a shot away.

Shipley - Leeds #3

After Sunday's excitement of the Northerns, the hardwork continued with a steady recovery run of 6 miles yesterday, and then an early start today to run #3 in the Shipley-Leeds saga.

Didn't feel as strong as last time, and the conditions were bad - muddy and wet. BUt I managed in in about a 7:14 ave min/mile pace (cf 7:28 for #1 and 6:57 for #2)

Garmin output here

London with work tomorrow.

Northern 12 Stage Relay

Despite some trepidation about racing this event today, and breaking my rule of "no threshold" work till my groin is niggle-free, I found myself on the coach out of Ilkley at 9am heading over the pennines into Manchester.

Despite a pretty poor course and some of the most dis-interested marshalls I'd ever seen in a race, it was generally well organised and an enjoyable day-out.

I noticed when we got there that most of the teams' average ages was in the late twenties, but ours was in the late forties. But we had our "A" team out, so was expecting a good result. We ended in 29th place (out of 48), which means we don't qualify for the National relays in a few months time. So a little disappointing, but we ran as fast as we could, all 12 of us putting in great performances. I ran the 4.9k in 17.50, about 5:50 min/mile pace.

The great element, from a personal perspective, is that I had no problems with groin - hardly a peep out of it during or after.

So now two weeks to press on with some consistent sessions including two long runs, and then into a 3 week taper.

London Visit

After Monday's tough session, I went out on Tuesday for a little 5 mile recovery run. My legs were incredibly heavy but no real issues with my groin.

Wednesday and Thursday saw me in London again, but luckily it was a great chance to catch up with friend Sam F. His birthday falls on St Pat's day - so it is one birthday I always remember, and I tagged along to his birthday meal. We ate in a rather swish restaurant called The Atrium, just near the Houses of Parliament, and the place was full of MPs and politicos.

Sam recently ran the Bath Half-Marathon with one of his friends, Titus. Titus is also running the VLM for the first time this year, and we had a great chat about training, and in particular dealing with The Wall. My advice to Titus was to be afraid, as he was hoping to avoid it by going at a steady pace throughout - I hope I didn't frighten him too much! He has a steely determination which I'm sure will get him round successfully.

A steady run planned tomorrow, and rest on Saturday in preparation for the Northern 12 Stage relay on Sunday.

What Does Not Kill You Makes You Stronger

...which was said by Friedrich Nietzsche and slightly more lyrically by Kanye West.

I have been nursing my sore groin, but managed a pacey 13miler with Henry H on Friday.

As planned I missed the Trimpell 20 yesterday, and was hoping to get in a long steady one instead. Unfortunately events (well life in general) got in the way and I didn't get a chance to get out.

So with a visit to London again planned this week, and the Northern 12 Stage at the weekend, my best chance for a long run was a convenient route, but one I have so far avoided.

From work in central Leeds back home to Ilkley . Mostly along a main A-road, in the rush hour, slightly uphill overall, and with some long drags. And today into a harrowing headwind for the whole route.

So it was with some trepidation that I set off. I have been suffering a little lack of motivation recently, but today I thought it was a chance to really tackle this tough route - as much for mental training as anything else.

And interestingly I ran the 18 miles in an ave 7.44 min/mile - and felt quite strong, even towards the end. Groin felt fine - I shortened my stride slightly which seems to take the stress off. I however kept my cadence at marathon pace, and with the wind and hills (and pretty poor preparation), felt like I was working at Marathon effort.

"Nurse it, then nurse it a bit more"

The title of this Post was advice from an experienced coach at the Harriers, and this allied with the advice from "Exiled Runner" below has made my mind up.

No fast threshold work or racing.

This includes the Trimpell20, as under race conditions I'm not convinced I won't push too hard.

I've discussed with Henry, and although I would love to be part of the Northerns team for the 21st March, 2.8 miles in a very competitive race may trigger it too. What would be worst about this would be possibly letting the team down as I hobbled in. Henry is going to see if one of the reserves can make it instead - or if they can't I'll just have to be careful when I run and not go too fast (which sort of defeats the purpose).

So no races or events between now and London in 6.5 weeks. All my eggs in one basket then.

I've rested since Saturday, and today did a steady 14m run at an average of 7.50 min/mile pace. It felt very comfortable in terms of HR, but even the slightest sensation in my groin and I slowed down. Afterwards no problems. I plan to do a similar run on Friday, and the another steady longer one on Sunday.

OK

Today I managed a 10m steady run (7.30 pace) down to Bolton Bridge and back.

Groin felt a little tight still, but I took the pace easy and shortened my stride slightly. No sign of any real pain. So taking this as a successful test.

I'll rest again tomorrow, and do a few tapers session in the lead up to Trimpell next week, hopefully getting up to Marathon Pace for some of them.

I think I'm going to miss the track again - it's that sort of threshold session when I think I'm at most risk.

A few beers tonight.

4 days rest - Is it enough?

Today was my fourth day in a row with no running. I don't think I've had this long off in over a year.

Do I wait longer? Do I try again?

Well tomorrow I'm going to set off on a steady run and see how far I get. Slight discomfort I can face - acute pain I can't. We'll see!

Groin

So after surviving my hard month, I had a little recovery run yesterday (6 miles) with R, under a blue sky and enjoyed a glorious early-Spring day.

But this morning on my walk-run to the station, I pulled up with a sharp pain in my groin (the one that has been troubling me). Not sure if it was triggered my some non-running related movements or a bad night's sleep. But it was definitely the worst I've ever had - far more than the dull ache I've been generally suffering. This felt serious.

So I am going to have a few days of no running - I was not sure what I was going to do this week anyway. And although I love going the track on Wednesdays, this is the session which triggers my groin the most as it is so at my limit.

So no need to panic yet.

The other problem is that it looks like I will have a few very busy weeks ahead, with a fair few stays in London lined up. Some of our contracts have made the national news today and I will need to support the teams on the coming key work over the next few weeks. In a way it will be a chance to reccie some of the route of the VLM!

End of a tough month

February is finally over, and the "tough" month I set myself too (tough by my meagre standards).

On Saturday I was going to do some marathon pace miles - but I just couldn't get my legs to move so ended up doing 9.5m in 7.30s.

Saturday night I had hideous amounts of beer and very little food, but still dragged myself out for a 645am fell run with Richard M. Was still drunk, but managed 12mile fell run across half the Ilkley skyline (ie Round Hill, Beamsley Beacon, Addingham and back).

So 47.5 (generally easy) miles for the week, making my 4-week Feb mileage 211 for the period (exceeding my target by 11).

Generally speaking, I'm fit and well - so have to very pleased with progress so far.

Is rain better than snow?

I guess if you are runner than it is.

This week has been a cut-back week although only cutting back compared to the previous three weeks. It is still a big week compared to what I was doing before Christmas.

Monday was complete rest, Tuesday a steady 8 miles, Wednesday track (5X800m;2x400m;5x800m) 7 miles in total incl warm-up, Thursday 12x400m easy-ish efforts - 6m in total; today an easy 5m. 26m in total for the week.

So I just need to do 10.5m or more over the weekend to hit my target of 200 for the month.

There are lots of races to be had this weekend - Snake Lane - a local 10 miler, Noonstones fell race and the Nationals XC in nearby Roundhay Park.

But for me it will be a 12-15m tempo run tomorrow followed by an steady plod round the moor with R at stupid o'clock on Sunday morning.

Back to Narnia

After a 4m recovery run yesterday, I had planned a longish run today with David B, a fellow Harrier who is doing Boston Marathon in April.

When I woke at 7am, there had been some overnight snowfall, and it was still coming down.

But the conditions weren't at all bad, and of course it looked amazing around Bolton Abbey and through Strid Woods.

My legs were tired from the start, but I struggled round and even survived one fall on an icy patch. Another 18.5 in the bag.

Garmin details here

Week 3 stats:
Miles: 60.5 (163.5 for month)
Weight: I think I'm getting heavier as I'm eating so much !
Units of alcohol: not as many as I would have liked
Injury count: everything hurting but still ok

Another tough (slow) one

Wasn't sure what to do today - I was thinking that a steady medium one with a few MP miles in the middle would be just the trick. But it was cold and windy and I never seemed to get warmed up as I ran along the undulating back road into Otley through Denton.

As I turned at Otley to come back via Burley, the cold westerly hit me hard. I couldn't find my mojo to try and pick up the pace. Ended up doing a slow 14.5 miles in around 8 min/mile ave pace, which is about the slowest average I've ever ran.

Not sure why it wasn't there today? After resting yesterday (or at least not running) I thought today I might feel fresh. But perhaps the accumulation of several hard weeks (by my standards) are catching up with me. But I "listened to my body" and now feel pleased I didn't force it.

Track Again

Another tough session tonight. Legs already tired from 40 miles in the previous three days, but wasn't going to miss it. Not many from the Ilkley/Otley clubs - 6 of us in total plus Coach Andy.

After a warm up and some strides, we had 6 minutes to see hard far we could go. I managed 1.1 miles, averaging 5:26 mins/mile. I wonder how close I could get to a 5 minute mile on fresh legs?

We then had 5 x 1km efforts at 5k race pace, with 200m jog recoveries. My times/ave pace/ ave hr was as follows:
00:03:39 05:48 161
00:03:37 05:46 161
00:03:35 05:38 162
00:03:38 05:41 161
00:03:32 05:36 165

So pretty consistent, if anything getter better.

Overall covered about 7.5 miles for the old mileage tally.

Garmin details here

Langbar - an old friend

Opted for another slow steady one today - one of my favourite stretches of road around here - the climb we call Langbar.

Of course I'm more more used to it on a bike - I've done it maybe a hundred times, including at the end of the White Rose sportive ride as a classic end to a long hard ride.

Not sure it is any harder when you are running, certainly the downhills are tougher, and today I chose to take it really steady going down to avoid any problems with my tired legs.

All in an all a very pleasant run - plenty of lambs out in the fields at the farm at the top on the way down (they always seem to have the earliest lambs of the season).

Another 10.5 miles in the bag, and hoping to summon up some speed for the track tomorrow.

Garmin details here (although battery expired on the way back in)

Another Recovery

Half-term this week, and I have the ultimate pleasure of spending the week with the family as I have taken the week off work.

Lots of family activities and jobs around the house to do, but today I sneaked in a little 5.5 mile "2 bridges" recovery run. My legs are the best they've been after a long run, although I took it very steady, covering the undulating 5.5 mile circuit in 45.42.

I'm going to delay my midweek 13 mile tempo run till later in the week, and maybe just do another steady one tomorrow. I may even go off-road although conditions up on the moor won't be ideal (low cloud and rain, and very boggy).

Garmin details here

24 miler to Arthington and back

Friday saw me finish the working week with 2 x 2.5 mile runs. I had to take the car into the workshop for some maintenance, so had to then get the few miles to the office. I was hoping to go longer on at least one of the journeys, but just didn't have it in me.

I decided to rest Saturday (well, at least not run), and so prepare for today's long 'un.

It was a trip down to Arthington Church again, the now familiar route. I'd been hoping that I could achieve a consistent pace for today's run of about 7:30 min/mile, as this was the long run pace suggested by Daniel's VDOT data.

I must admit that by mile 4 I was already feeling tired - my legs suffering from what for me has been a big mileage week. I thought of turning and heading home then, but decided that would psychologically be a disastrous move, so ploughed ahead.

Got to the turn point at 12m in 01:29:26, ave pace 07:26, with ave HR of 149 (75% max), so spot on.

I started slowing from about 15m, but unlike the 22-miler a fortnight ago with Andy, today I managed to stay running rather than shuffling all the way home. Did the second 12 in 01:35:54, ave pace 07:59 with ave HR 150.

Really happy with this better consistency of pacing compared to any of my previous long runs. The aim is to do these 24miles in 3 hours in a fortnight's time.

Garmin Details here

So after week 2 of my "hard" training month, my stats for the week are:
Miles: 57 (the most ever in my life)
Weight: 11st 0
Units of alcohol: only 5,
Injury count: everything hurting but all ok!

Recovery Malarkey

After the Marathon Talk at the club on Tuesday, it became apparent that the other element that is missing from my regime are recovery runs on my "rest" days.

So today, after last night's tough track session I poodled round a 5 mile course in about 40 minutes.

I don't think it made my legs feel any better though, but one has to try these things, especially when the weight of human knowledge is against my theories.

Tomorrow...wait for it...I'm going to run twice in one day!

Tough Track Session

Despite the snow flurries and ice on the track, tonight's Carnegie session was on.

Not that many there to enjoy Pete's 9km of tough efforts.

3x700, 3x900, 5x300m, 5x500m, 1x400m

each with just a 100m jog recovery in between

..done at 10km pace (for us about 5.40-5.55 min/mile) with the 300s faster at 59s and the 400 at about 75s.

Garmin details here

With 1 mile warm up before and after that's 9 miles of running with 9k of hard efforts.

All niggles feel fine.

Shipley - Leeds #2

Failed to run yesterday as a long day at work prohibited me getting the opportunity. This perhaps wasn't a bad thing as I have some key sessions coming up this week and with my knee worries an extra day's rest was called for.

So this morning was the second of my 13 mile midweek runs from Shipley to Leeds on the way into work.

When my alarm awoke me at 6.05, and I looked out see a dark, cold and windy morning, I did think for a moment about getting back into my warm bed. But I decided it was a session I needed to do.

So after a bike ride down to the station, I hopped on the train, getting off at Shipley at about 7.15.

I'd modified my iPod playlist after last week's run - this time giving it a little more thought. The plan was to start with some melancholic wistful favourites to bring some focus to proceedings. So an eclectic mix of The Pogues, Kanye West and Vivaldi (Winter from the 4 seasons) set me off at a steady pace.

I then had Oasis "Don't look back in anger" to catapult me from the downbeat and kick start my efforts.

I had good solid block of dance anthems and I "locked and loaded" a good marathon pace and stayed with it.

I wasn't watching the Garmin too much but whenever I caught a glimpse of the pace it was 6.xx so felt I was going well.

I was now enjoying a glorious sunrise and the Stone Roses, more Oasis, and some other anthemic rock tunes saw me through the back half of the run.
I eased off a little for the last few miles, and overall for the 13.1 route I completed in 1 hr 31min. This would have been a PB a few years ago so felt really happy with that. Both knee and groin had no soreness, so all in all, probably my best training session for a while.

Mile splits:
8.11
7.17
6.48
6.40
6.39
6.53
6.47
6.43
6.52
6.44
6.42
7.10
7.03

Yorkshire Vets XC and a busy weekend

Have finally found a moment to sit at the PC to try and catch-up with the last few days and to complete my first week of "real" training.

The weekend has been a hectic mix of kids stuff (football matches, school discos, birthday parties, ballet lessons...) and our stuff (Ilkley beer festival, birthday parties...).

On the running side, I managed another steady 7 miles with R on Friday. Yesterday I felt tired but had entered Yorkshire Vets XC Champs and so lined up along some of the county's best to do a 10k 4-lap circuit of Graves Park in Sheffield. I tried to run it as a negative split, and for once didn't go haring off. I felt like I was running strong for the duration, even putting in a big last lap to overtake 4 of my rival V40s to take 9th V40 overall. I was well chuffed with this as I had not tapered or rested for it so was running on tired legs.

There was not a large turnout of Harriers, but our V60 took 3rd place, with Geoff Howard getting 2nd V65.

After far too much beer last night at the local beer festival, I ran a 10k loop to Addingham with my wife today as a nice recovery.

Lots of other Harriers racing this weekend, with the Wadsworth Trog, Rombalds Stride, Dewsbury 10k amongst others.

So after week 1 of my "hard" training month, my stats for the week are (in the style of Bridget Jones) :
Miles: 46
Weight: 11st 1
Units of alcohol: only 12, but at a single sitting!
Injury count: just watching my left knee still

So far so good.

Muddy towpath

Back on the L-L canal again today with Richard. Neither of us fancied intervals and conditions underfoot were wet and slimy after yesterday's snow.

Instead we opted for a tempo run round our 10k route including one big climb out through Gotts Park. Despite my knee being "present" all morning, it felt fine during the run so after the hill I chose to up our pace to marathon-pace (which is Richard's half-marathon pace).

I half-wheeled him all the way back so he was constantly chasing me - this is good practice for him for hanging-on in races, but far less sociable than normal!

We knocked almost 2 mins off our time from last week (which we thought was a good time), and over 90 secs over our fastest across that course, ran in much better conditions.

So a very encouraging run. But in the afternoon, my knee, and most of my left leg was still feeling "fizzy".

I'm still hoping that it is just the accommodation of my joints to the increase in training and will settle down soon, but I am monitoring very closely. No long run this weekend, just a XC on Saturday, and an easy recovery run with my wife on Sunday.

Snow stops play again

Some late afternoon snow saw a last minute decision to cancel the track session today - rather a disappointment as I could have run at lunchtime instead. But these things can't be helped, and on the positive side, the extra day's rest will allow the slight pain above my left knee to settle a bit further.

It would have been wise to rest anyway today, although the chance to burn it up on the track is something I can't resist. The knee niggle seems a direct result from Saturday's run, and I think is just pot-run tiredness rather than anything more sinister.

So have so far ran 20 miles in the first 3 days of my "challenge".

Shipley to Leeds 13m #1

So today was day 2 of my new February plan, and when my alarm went off at 6am I did seriously think about staying in bed.

But I was up and out after some porridge and tea, cycling down to the station to catch the 650 to Shipley.

It was still dark at that time, and even when I got off the train at Shipley daybreak was only just appearing.

My plan was to to try for a 3 mile warm-up and then 10 (or as many as possible) miles at marathon pace (MP). After my easy 3 miles, I had a short stop (ahem), and then set off at 6.50 pace. The conditions underfoot on the canal towpath are not ideal - either uneven and rocky or slimy and muddy. I managed 4 at MP before deciding that I wasn't going to continue at that pace and easing off. I did 1 mile easier, then another faster (about 6.30), I then slowed again for 2 and then a further 0.5 mile at pace before a few miles warm down.

All in all it was a good session, and my plan is to continue with this session once a week. It was a "toughening" session too - cold, wet, lonely, dark - but one to focus on the what,why and how's of life.

Garmin details here, but splits summary as follows (efforts in bold):
1. 3.8 miles, pace: 7:46, ave HR: 144
2. 4 miles, pace: 6:49, ave HR: 163
3. 1 mile, pace: 7:54, ave HR: 155
4. 1 miles, pace: 6:27, ave HR: 168
5. 2 miles, pace: 8:23, ave HR: 153
6. 0.5 miles, pace: 6:45, ave HR: 164
7. 0.75 miles, pace: 8:08, ave HR: 154

Now the training starts

After Saturday's exertions on my 22-miler, and in particular the falling to pieces over the last few miles, I have decided to listen to the wise counsel from Andy from Embsay, and try and do some more training.

We have now entered February, a splendidly shaped 4-week month, and even blessed by the 1st being a Monday. There is such beauty in that calendar pattern that I feel drawn to do what I have not so far done - count miles.

So my target for the month (ie the 28 days, 4weeks or 1 lunar cycle), is to run 200 miles.

I'm going to add a key midweek run to complement the Wednesday track session and my weekend long-run-or-fast-race.

So tomorrow I will be catching the 0650 to Shipley, and then enjoying the 13 mile run to my office. 3 miles at perhaps 8 min mile pace, a short stop should I need to (ahem), and then 10 glorious marathon-paced miles at 6:50.

I will have the Garmin, a slight downhill and a moderate tailwind. Heck, I will even take my iPod and finally get to listen to the 90 min playlist called "Shipley-Leeds" that I designed several months ago but have never used.

I ran a little loosener (7 miles for the Feb count) today with Richard, feeling strong and running a nice negative split.

On Andy's blog I have been nick-named "The Afterburner" - sounds impressive but all too true - a blast of acceleration early on, a sustained pace but then when the fuel has all gone, I fall into a crumpled heap.

22mile run/shuffle to Arthington and back

After the Ilkley Harriers Awards "do" last night, I awoke to a beautiful sunny morning, and the prospect of a 22 miler with Andy to look forward to.

After several white or grey weeks, it was lovely to see the colour back in Wharfedale. The strength of the sun brought the blueness back to the river and the greenness to the fields. It felt like I was seeing them for the first time - I could not remember them ever looking that good.

We headed down through Burley, Otley, Pool to Arthington, touched the railway bridge (at 11 miles) and turned to retrace our steps. It was a good steady run, hitting our target pace of 7:40 with enough energy to chat about everything from the state of the economy to the latest club gossip. The miles flew by, and I felt generally strong. On heading into Otley (at about 15m), my legs started to really ache, and by the time we reached the Burley underpass (at 18m) I was really struggling.

Our plan was to push on from this point and do 3 at 6:50 (target marathon) pace. Andy was really strong and pushed onto to get close to the target. For me, it was just not my day, and despite trying to up the pace, if anything I was getting slower and slower - the wheels had fallen off!

I could just not lift my legs to plant the next step, and ended up doing the marathon-runners shuffle for the last 3 miles, trying desperately hard to stay upright and moving forwards!

Although it was torture at the time, I'm trying to be philosophical about it - I actually think the last month or so has been really tough for me. Not so much in the number of miles, but the intensity of some of the efforts (3 long runs, 1 half-marathon PB, 1 hard XC and 1 fell race).

Still it was another 22m in the bag, and another good learning lesson!

Garmin details here: http://connect.garmin.com/activity/23523665

Predicting Marathon times (again)

Had an easy 4 miler today - still not feeling great with this headcold, but had the need to just do "something". Slightly worried about not being able to manage the long run on Saturday, but hopefully two more night's rest will sort me out.

I was pleasantly surprised to hear my question discussed on "Marathon Talk" podcast today (episode3)!

They guys gave me re-assurance that with my half-marathon time from the Brass Monkey, then I should be able to do maybe 2-58. They were using a double-it-plus-ten-percent formula.

For my 81 mins means 178 mins (ie 2:58). They said this was a conservative estimate and this ties in with other calculations I've done.

For those who have not listened before, this podcast is a really interesting mix of running talk - perfect to fill one of my commutes to work.

They guys' website is at http://www.marathontalk.com/, the podcasts can be downloaded free from there or at itunes, and they have a great facebook site at http://www.facebook.com/marathontalk.

Missed track

After barely being able to walk on Monday after the Brass Monkey, and doing a gentle 6 miler yesterday, I woke this morning with the cold I have been nursing for the last week at its worst.

Although I really wanted to go the track session, decided that "less was more" and came straight home after work.

I will try and do some intervals tomorrow, and then it will be a rest on Friday in preparation for a long run I have planned with Andy from Embsay. He is going to experience my "favourite" long run to Arthington and back. I'm convinced he will think it's an awful route, but one that can hopefully bag us 22m.

Brass Monkey Half Marathon

The Brass Monkey half today, out and back from the York Racecouse along generally flat roads.

It is a big PB race locally, as there are few races as flat as this.

Despite having a slight cold over the last few days (triggered by the Solstice ride no doubt), I woke up feeling fine and decided to keep with my race plan.

My plan was to go out fast and hard, aiming for 80mins and seeing how long I could hang on for.

My first mile was too fast at about 5-50, but then steadied into a pace of around 6-05 - 6-10. Unfortunately I couldn't keep this up, but finished in a chip time of 1-21-22. This was a PB by over 30s compared to my Lancaster time a few months ago so I was very pleased.

There were some other great runs from my clubmates - Andy from Embsay was just behind me and Steve C just ahead, both with PBs. But Henry's time (just a few seconds behind me) was the run of the day, winning the V55 category and setting a new Club record.

Jon S was even further ahead, and Justin broke 80 mins for the first time.

All in all a good day.

I must admit though that compared to last week's XC, where I finished way ahead of Justin and Henry, and alongside a runner who today ran 1-20-29, I'm confused where that performance came from?

Still, all good learning lessons for London!

Winter Solstice Earlybird Ride

After several postponements due to the bad weather, we eventually got to celebrate the Solstice today! Will leave ride report to Ged (taken from Earlybirds' forum):

"All cyclists across the land can now breathe a sigh of relief, for eventually ten hardy riders performed the Winter Solstice Celebration. Cyclists are now able to set their training plans safe in the knowledge that the mornings and evenings will slowly get longer thanks to the brave efforts of their Wharfedale bretheren.
Unfortunately we were unable to offer a virgin this solstice, due to the unavailability of the virginal Katherine, who was offered at the Summer Solstice. This time she had to stay at home with her husband and kids.

Day: Today
Time: 5.30am
Location: Ilkley

The Riders:-

Radge: The winner of 2009s Most Improved Rider award, Radge, was here for more Solstice fun, and was in fine form, even though his first target of 2010 is the 3 Peaks fell race. Other riders encouraged him to enter the “double” for 2010 and do the cyclo-cross version as well. He is keen, only hampered by the lack of a cross bike.

Andy-The-Lamb: Resplendant on his Jake The Snake cross bike , Andrew climbs with the keenness and agility of a lamb. This year his wife is planning a short holiday to undertake a marathon in Europe. Andrew is planning full retribution by signing up for the Alps trip organised by Gizzajob. Also he intends to join Otley CC and do some time trials.

JohnH - New guy, Polaris-Man John has fitted in well and in only his second early morning ride in the company of the group he had the temerity to stamp his authority over the peloton and take all the available mountain points. Could pass for a northerner, so awarded honourary Northern Status.

Rollin home - Rollin home, the most druid-like of us all, with his flowing locks and Dumbledore beard, is powered by a phenominal natural engine. A carefull and cautious descender, he makes up time by being able to climb as fast as he descends. He has high standards and was depressed about his recent athletic performances in the xmas and New Year fell races, although he was hampered by ankle and back injuries. One of the younger Earlybirds, Rollin home appears invincible, but perhaps Father Time is placing a gentle hand on his shoulder (or at least his back and his ankle)

Cacophony (also known as Shuttvr). Stalwart of Earlybird riding, Cacophony spends most of his daylight hours in a cellar knitting merino wool cycling jerseys, only coming out under the cover of darkness to get some miles in. A fast and fearless decender, The Old Warhorse Cacophony has not let 2 recent trips to A&E dampen his enthusiasm and he recently declared “Even at my age, every year I am just getting fitter and fitter”. He was due to prove this at the Winter Manchester Track league, but his entry got lost in the post.

Chills - The annoying Chills is stylish on the bike and makes everything look easy, apparently whilst hardly having done any training, which can be most upsetting for his chums. He recently entered the Fred Whitton sportive, but had his entry sent back for being too stylish. Has decided to enter The Circuit of The Dales 50m TT instead - “I need something to aim for, or I wouldn’t bother doing any training at all”. As well as being annoyingly stylish, To cap it all, Chills is kind and caring. If there is any rider struggling mentally or physically, Chills is always the first to drop back to help.

Dyna - 6’4” of ex-high level rugby player, Dyna is always lithe and fit. Today, in deference to the occasion, he sported a semi-druid beard. He also hauled a bright yellow rucsac with his work clothes, some house bricks wrapped in towels and a couple of very nice shot glasses in it.

GiantJames - Seasoned and accomplished tester, mile-eater GiantJames was looking relaxed and powerful. He already had the extra miles from Otley and afterwards was carrying on to work at Harrogate. In his saddlebag he carried his work clothes, along with his druid’s cape, a set of knives and a sharpening stone.

Gizzajob - Scouse exile, Gizzajob owns a large stable of bikes including a small front wheeled, lo-profile Benotto TT Special. However for 2010 Gizzajob is focussing, very successfully too, on running - he has let all his bikes go to rack and ruin. So today he selected to ride his black shopper with dodgy gears. Usually at the head of affairs, setting the pace with a cheery smile, Gizzajob was reduced to a crunching, grinding and swearing lanterne rouge. But he had a smile on his face when he reached Costa Coffee.

El Cid - Carrying the sacred fluids, El Cid was uncharacteristically early to the meeting point. Following a crash weight loss course he has lost 16 pounds in two weeks , which unfortunately left him light headed and weak. He has also devised a new scientific training plan, involving riding with his mudguards packed with compressed mud so that the wheels will barely go round. Eat your heart out Peter Keen. This will be known as the Cidconi method and he will try to sell it to Dr Ferrari.

The ride:
I strapped the bottle of Harveys Bristol Cream and some plastic cups to my bike and arrived at the meeting place early at 5.27am. There was no-one there and I started to worry that I was going to have to do the whole sorry escapade on my own, singlehandedly to ensure that cyclists up and down the country would be able to train in the light. I felt a bit like Bruce Willis, so I sat on the wall and poured myself a small plastic cup of sherry.

All of a sudden a bright, white light rounded the corner from the Grove and bore down Brook Street towards me. My spirits raised, I had seen the light and I felt like dancing. Radge pulled in alongside and I poured him a drink too. We chatted briefly, when all of a sudden there were hi-intensity lights coming at us from all angles - From Leeds Rd, Skipton Rd, Denton Rd, - the Earlybird Druids had arrived.

The Solstice Celebration rides run to a very strict timetable, so after a quick drink off we set, a peloton of 10 riders, myself and Shuttvr taking the first tap on the front of the bunch.

We were careful to point out the many new pot holes that have sprung up on the back lane following the recent bad weather.

Before we reached Beamsley, a shout went up from behind “puncture”. It was Chills, who said “ I have nt been out for ages, the tyre might be perished. I might just ride back home”. But we were having none of that, and we shone our lights on him and offered scant help while he got it fixed.

The ride up to Barden Towers was quiet and pleasant, the peloton was well ordered. Possibly the riders were secretly worrying about the climb of Halton Heights up to the Druid’s Alter. Its a good, tough , long climb. About a mile long and up to 1000feet. Usually there is a headwind, but luckily not today.

The foothills were taken en-masse, with riders nervously glancing around, waiting for someone to strike the first blow. The ice was broken when New Guy Polaris-Man John made a fearsome attack on the right hand side of the road. GiantJames calmly accelerated, Indurainesque, to keep him pegged. But a split second later, mudguardless Rollin home, powered out of the peloton and passed both escapees.

I was unable to resist the temptation to join in with the attacks and knocked my gear down from 39x25, straight into the 18 and rocketed out of the peloton, powering myself up the steep slopes and zooming past each of the three riders in front. Of course, like everything in life, it was too good to last, and like a lettuce leaf on a south facing kitchen windowsill on a sunny day, I wilted, coughing , gasping and spluttering, and was soon back in the 25 sprocket.

Polaris-Man John came past on his way to taking mountain honours, followed at small distance by GiantJames who’s climbing was strong and well paced. Rollin home attacked past me and I dropped out of the top three. But wait!! Just ahead Rollin home appeared to completely drop his purse and his body slumped, I re-passed him. I was approaching the cattle grid, and with only the “S” bend to go 3rd place up the climb was within my grasp.
However, a loud rasping of breath came up behind and Radge came past climbing well. I was powerless to respond as he romped up to the Druid’s Alter.

Getting my breath back I took off my steamed up Mr Magoo glasses and set about pouring everybody a plastic cup of Bristols Cream and we toasted the Solstice and the Gods of Cycling. I strapped the empty bottle to my bike, along with the cups and we enjoyed a brisk route home via Embsay and Bolton Abbey. We all burst cheerily into Costa Coffee at around 7.20am and enjoyed big coffees and a bit of a crack before dispersing merrily to get on with more pressing duties."



Thanks Ged, great report!

Back on Track

Yes - back on the track tonight and good to know my speed hasn't left me over the last few weeks. Wasn't too hard a session as I'm trying to hold back a little for the Brass Monkey on Sunday.

PECO XC - No snow but plenty of mud

Today saw the third race in the PECO cross-country series, hosted by Ilkley Harriers at Nell Bank in Ilkley.

I'd hardly run since last Sunday - just an easy 6 miles on Tuesday, and about 4 yesterday.


I'd also had a few glasses of wine and a curry last night so woke this morning not exactly feeling great.

But rather strangely, I had a really strong run, coming maybe 10-20 places further up what was a strong field than I expected. I managed to stay ahead of Malcolm P, and was only a few seconds behind Ian R. I finished in 21st position which I was really pleased with. The results aren't fully out yet but will be interested to see what the improvement on the last PECO I did.

But the more interesting question is why I was stronger. Perhaps the last week has been the rest I have needed after a few hard months?

Perspective

The snow and ice is still with us - people are still finding it hard to drive, our bins haven't been collected for two weeks and I've not been able to run all week.

But the massive earthquake that hit Haiti has left hundreds of thousands dead and an already impoverished country devastated.

Another 20+

The snow has been with us all week - no sign of any thaw in sight, and few light dusting have kept it topped up.

Nevertheless, I've had the chance to run 4 days from 5 last week - ranging from a easy recovery 4m on the Monday, through to some tough uphill efforts in Gotts Park with Richard.

Saturday was a rest day in preparation for today's long run. I hadn't originally planned a long one for this weekend - it breaks my "every-fortnight" rule. But the Yorkshire XC was cancelled yesterday, and with all my childrens' activities similarly postponed, it presented me with the rare chance for a training run at a scociable hour.

So setting off from the Old Bridge at 10am alongside myself, was "Andy from Embsay", Simon Anderson and fellow Harrier, Sally M.

This proved to be a very well matched group - all aiming for around 3hrs at either London or Blackpool.

Although the conditions underfoot were far from perfect, it was certainly runnable, and our planned 7.45 pace was more like 7.30. We went out to the A59, and then turned and went back towards Otley, before returning again. We needed to do an extra mile so we again headed off down the Nesfield Road before turning again past the Golf Club.

It was another easy run in terms of cardiovascular performance - my HR at around 75-80% throughout. But my legs did really ache towards the end - there were more undulating sections than on my Arthington route, and I could certainly feel them.

I decided to stop at the Old Bridge to say goodbyes, and then faced the half-mile walk/stagger home!

I thought I would go for the ice-bath treatment to see if this reduced the soreness. The photo above (if you haven't already guessed) are my legs being lowered into a cold bath topped up with a large bucketful of snow from the garden. It made my legs feel great, but my feet just couldn't take it and I couldn't stay in for long. There must be some clever technique for doing this?

Garmin details here

Race and Long Run Plans

Well the snow and ice still remain, but I managed to get out for an easy 5m recovery run at lunchtime today. Conditions on the canal towpath were actually a lot better than they have been in several weeks.

I've also been trying to nail down some race and Long Run dates, and have come up with this set of key runs and milestones:

- Race day - 25/4/10
- Med run (<12m) - Sat or Sun 18/4/10
- Med run (<12m) - Sat or Sun 11/4/10
- Med run (<12m) - Sat or Sun 4/4/10
- Last Long run (24m) - Sat 28/3/10 11am
- Northern 12-Stage Relay - Sun 21/3/10
- Trimpell 20 - Sun 14/3/10
- Medium run or race - Sat/Sun 7/3/10
- Long run (24m) - Sat 27/2/10 11am
- Medium run or race - Sat/Sun 20/2/10
- Long run (24m) - Sat 13/2/10 11am
- Yorkshire Vets XC - Sat 6/2/10
- Long run (22m) Sun 31/1/10 11am
- Brass Monkey HM - 24/1/10
- PECO XC - 17/1/10
- Yorkshire XC Champs - 9/1/10

On top of this I will continue with the Wednesday evening Carnegie track session, as well as hopefully an additional Shipley-Leeds (13 miler) journey into work once a week (if and when the towpath will allow some serious running).

Then a couple of easier midweek runs of 6-8 miles.

The other elements of my plan is that I only have 5 long runs, and they are at least a fortnight apart. I think my body needs this - I can't imagine doing a long, hard one every week.

I'm also looking at a 4 week taper - again I think I need this.

I'm looking forward to seeing the plans of the other Spring marathoners who are blogging on here!

Long Run - Into Narnia

Wow what a great run!

Down to Barden Bridge and back (about 19 miles from my house) on some lovely fresh snow.

Also for the first time on a long run managed to get some company which was really special to be able to share the wonderful morning.

Seven of us met at the Old Bridge at 8am, with 3 choosing a shorter option (turning back at the Cavendish Memorial), and myself, Jon S (another VLM-er), and Andy (Blackpool Marathon) and Henry carried on to Barden, returning on the Dales Way.

Some great photos (and the one above) here (courtesy of "Andy from Embsay").

Garmin details at: http://connect.garmin.com/activity/21566571